Amafutha esisu sisilumkiso sokuqala sokuba kufuneka sinikele ingqalelo kwimpilo yethu. Kwimeko yamadoda, ubukho be ukutyeba kwesisu, ukunqanda ukuba mandundu, ndicebisa umthambo wesiqhelo oya kukukhokelela kwisisu esicaba. Ukufikelela kwipakethi emithandathu egqibeleleyo kunye nokukrazula ii-obliques liphupha lamadoda amaninzi, kodwa umthambo asikokuphela kwento; kufuneka unakekele ukutya kwakho kwaye uphumle ngokufanelekileyo ukuze ulahlekelwe ngamafutha omzimba.
Ukuba ulungele ukuqinisa isisu sakho sonke, zombini ngenjongo yomzimba kunye nokuphucula imeko yakho njengomdlali, qaphela kakuhle!
Medicine Ball Slams
El ibhola iyeza Yenye yezinto ezithandwayo zemidlalo. Uguqulelo olungenayo i-rebound kwaye egcwele isanti ngokubanzi yeyona inomdla kuthi kulo msebenzi. I-slams ifuna umsebenzi wamaqela amaninzi emisipha ngexesha elifanayo, kodwa amandla amaninzi aqhutyelwa ngesisu. Ibandakanya ukuphosa ibhola phantsi, kumandla aphezulu (kungoko kubalulekile ukuba ingabinayo i-bounce). Ukongeza ekubeni ibukhali, ikhulula uxinzelelo.
https://www.youtube.com/watch?v=Rx_UHMnQljU
Iintambo zomlo
Ezi ntambo zikwawomeleza kakhulu umbindi wethu. Nangona into yokuba ukunyakaza kuqhutyelwa ngeengalo, ukugcina i-posture kubangela ukuba isisu sihlale sinqanyulwa. Hop kwi bosu ukongeza ubunzima ngakumbi ngokungazinzi.
Burpees
I-Burpees yenye i-compound exercise egxininisa intshukumo kwisisu. Ngokuqinisekileyo uwubonile (kwaye waqhelisela) lo msebenzi izihlandlo ezizigidi. Ukusuka kwi-squat ukuya kwi-pushup, umva ukuya kwi-squat kwaye uxhume phezulu. Yenze iqhume kangangoko unako ukufumana eyona nzuzo ininzi.
Isikhafu
Ukukhasa okanye amanyathelo okulinganisa izilwanyana ngomnye umsebenzi onomdla kakhulu wokufumana isisu esicaba. Ngena kwindawo ene-quadruped kwaye uhambe ngeengalo zakho kunye nemilenze, kodwa ngaphandle kokuphakamisa isinqe sakho. Akuyimfuneko ukuba uyenze ngesantya esiphezulu, ngakumbi ukuba awukho ngokukhawuleza kwaye ubeka ingozi yokulahlekelwa ngamazinyo. Uya kusebenza umzimba wonke ngale ntshukumo elula.
Cinezela Pallof
Ngoncedo lwebhanti e-elastic okanye umatshini, siya kwenza i-pallof press. Ingcebiso yam kukuqala ngebhendi kwaye xa ucinga ukuba ufuna ukuqina ngakumbi, tshintshela ekusebenziseni umatshini. Kufuneka ugcine i-posture ye-isometric kulo lonke umsebenzi ukwenzela ukuba uxinzelelo oluyimfuneko lufakwe kwii-oblique ezichasene ne-pulley. Qaphela ukuba umzimba wakho uthe tye ngokupheleleyo, ngakumbi ukuma kwamagxa akho kunye neengalo.
umqaphi e-bosu
Ukunyuka kweentaba okanye ukukhwela enye into esisiseko yokuqeqesha kunye nokomeleza isisu. Ukongeza ukuqina ngakumbi, siya kwenza umthambo kwi-bosu. Ukungazinzi kwezinto kuya kusenza sibe nesiseko esinamandla ngexesha lokuhamba kwemilenze yethu. Jonga ukuba izinqe zihlala zithe tye kwaye izandla zingaphantsi kwamagxa.