Akukho mahluko ngenene phakathi kwemithambo eboniswa amadoda okanye abasetyhini, kodwa kuyinyani ukuba ngamnye ukhetha uhlobo loqeqesho. Amadoda akhetha ukuba namandla kumzimba ophantsi, nangona kuya kuba mnandi ukuba abazange bawutyeshele umzimba wonke ukuba bafuna ukusebenza ngokwenene. Nokuba siyintoni na isizathu sokuba ungayi kwindawo yokuzivocavoca umzimba, namhlanje sikubonisa imithambo eli-10 onokuthi uyenze ekhaya, kungekho nasiphi na isixhobo sezemidlalo.
Ngaba ukulungele ukuqalisa kwakhona inkqubo yakho yoqeqesho ngaphandle kokushiya ikhaya?
I-Sprawls
Abaninzi babhidanisa lo msebenzi kunye ne-burpees. Zibukeka zifana kakhulu, kodwa ukuqonda kwazo kwahlukile. I-sprawls yintshukumo evela kubugcisa bokulwa, obulwela ukunqanda isibetho somchasi. Ufuna ukucinga ukuba uza kubethwa, ugobe phantsi ngokungathi uza kwenza i-burpee, kwaye ukhawuleze ubuye unyuke ngokutsiba okuqhumayo.
umqambi (intethe)
Kungenzeka ukuba uyazi abakhweli okanye abakhweli bentaba, ngoko ndikuzisela inguqulelo ebukhali ngakumbi. Inguqulelo "yentethe" izisa amadolo akho kwicala elingaphesheya. Ngaphandle kokuphakamisa isinqe kunye nokugcina isisu somelele, uya kuqaphela ukuba ngumsebenzi otshisa kakhulu. Ungalibali ukubeka izandla zakho ngaphantsi kwamagxa akho.
Superman
Umqolo osezantsi ungomnye weyona nto ihlupheke kakhulu ngenxa yesimo somzimba esingalunganga. Ukuzivocavoca kwe-Superman kuhle kakhulu ukuqinisa umva ophantsi kunye nokuphucula i-scapular posture.
thwala amanyathelo
Ukukhasa okanye amanyathelo ebhere ngumsebenzi omnandi kakhulu osebenzayo. Ukwenza ngathi siyisilwanyana, kuya kufuneka sihambe ngeenyawo zone, ngaphandle kokuphakamisa isinqe kunye nokugcina ukulawula umzimba.
ukugoba idayimani
Ukuba ucinga ukuba womelele ngokwaneleyo ukuba ungaphumeleli kwiipushups ezisisiseko, zama inguqulelo yedayimane. Ukubeka izandla zakho kunye nokuvala iingqiniba zakho usendleleni eya ezantsi kuya kwenza umthambo ube nzima ngakumbi. Musa ukuguqa ngamadolo! Ukuba awukalulungeli olu guqulelo, qhubeka usebenza kwizinto eziqhelekileyo kunye ne-triceps.
Icala leplanga
Nawuphi na umsebenzi weplanga we-isometric kucetyiswa ukuba uqinise ingundoqo. Kule meko, ndiyazi ukuba abafana abaninzi bayathanda ukukrazulwa ii-obliques zabo, ngoko ukwenza iplanga esecaleni kunye nokuzisa idolo egxalabeni lakho kunokunceda ukwenza oko kwenzeke. Khumbula ukuba isandla sakho siphumle ngaphantsi kwegxalaba; ukuba awukwazi, xhasa umphambili wakho.
Xhuma squat
Ii-squats zenzelwe ukusebenza kumzimba ongezantsi kakhulu, kodwa ziba namandla ngakumbi xa songeza imitsi eqhumayo.
IiTriceps Dips
I-triceps sesinye isihlunu esisisiseko kwimithambo yayo nayiphi na indoda. Olona qeqesho lubalaseleyo lokubaqeqesha ziimali, kwaye ekhaya unokuzenza ngesitulo okanye itafile. Yandisa imilenze yakho ngokupheleleyo ukuze ufumane uluhlu olunzulu lwentshukumo.
i-elastic band biceps
Ukongeza kwi-obliques kunye ne-triceps, amadoda nawo anomdla kwi-biceps. Zifumanele ibhendi yokumelana kwaye wenze uphindaphindo ngelixa unyathela ibhanti ngeenyawo zakho.