ukuqeqeshwa kwesisu ukwenza ekhaya

I-crunches engapheliyo ayikruquli nje; ngendlela ethile, ziye zingasebenzi xa sifuna ukuqhayisa a iiphekhi ezintandathu o ibha yetshokholeyithi. Ukongeza ekwenzeni umthambo wesisu ekhaya ukukrola i-abs yephupha, sifuna kwakhona ukwakha isiseko esomeleleyo, esingaphezulu kwe-abs nje.

Apha sikubonisa ezona mithambo zilungileyo zesisu onokuthi uzenze ekhaya. Uya kuqeqesha i-midsection yakho yonke, ufumane ukuba ulungele ukuhamba, kwaye ewe, uya kufumana isiseko sesethi ye-abs eqingqwe njengemifanekiso eqingqiweyo yamaGrike.

Inkqubo yesisu ekhaya ngaphandle kwezinto eziphathekayo

Ukuqeqesha i-abs ekhaya akukho nzima. Nangona abaninzi bacinga ukuba kuyimfuneko ukuya kwindawo yokuzivocavoca ukukhupha isisu, le ndlela elula inokunceda.

Amanyathelo Crab – Crab Hamba

1. Qala ngomzantsi wakho, izandla kunye neenyawo phantsi, amadolo aguqe, kunye nezandla emva komqolo wakho.
2. Cinezela ezandleni nasezinyaweni zakho ukuphakamisa isinqe de umzimba wakho wenze umgca othe ngqo ukusuka emadolweni ukuya kumbindi womqolo wakho.
3. Ukugcina lo mgca uthe tye, hamba umva izinyuko ezitshintshayo ngesandla sakho sasekunene nonyawo kunye nesandla sakho sasekhohlo nonyawo.

Nangona kubonakala ngathi ngumdlalo obalekayo wabantwana (okucetyiswa kakhulu ngeentsuku apho ungakwazi ukuphuma endlwini), luqheliselo olwenziwa ngokubanzi phakathi kweembaleki zabantu abadala. Phantse wonke umsebenzi wethu ophambili uvela ekubeni semhlabeni.

Inja ye entaka

1. Qala kuzo zonke ezine, ngamadolo akho phantsi kwesinqe sakho kunye namagxa akho phezu kwezandla zakho.
2. Ukugcina umqolo wakho ulula, wandisa ingalo yakho yasekunene kunye nomlenze wesobunxele ngaphandle.
3. Zoba ingqiniba yakho yasekunene kunye nedolo lasekhohlo kwicala elinye kwelinye, udada phezu komhlaba.
4. Phinda kwakhona kwelinye icala (ingalo yasekhohlo kunye nomlenze wasekunene), utshintshe amaxesha angama-20 ewonke (10 kwicala ngalinye).

Lo msebenzi wokuchasana nokujikeleza ugqwesile kuba usebenza kumsebenzi osecaleni. Imizimba yethu ayilungelelananga ngokwendalo, ngoko ukusebenza kumacala atshintshanayo omzimba kuyanceda.

Bug efileyo

1. Lala ngomqolo iingalo zakho zolulele ngasesilingini.
2. Ngamadolo akho aguqe kwii-90 degrees, gcina amahlombe akho phantsi kwaye iinyawo zakho ziguquguquke.
3. Bandakanya i-core yakho kwaye wandise ingalo yakho yasekunene kunye nomlenze wasekhohlo kude nawe.
4. Buyela kwindawo yokuqala.
5. Phinda kwakhona kwelinye icala (ingalo yasekhohlo kunye nomlenze wasekunene), utshintshe amaxesha angama-20 ewonke (10 kwicala ngalinye).

Lo ngumsebenzi omkhulu wokugcina izisu zakho ezinqamlezileyo zomelele.

UToe Touch Hip Nyusa

1. Qalisa kwindawo efanayo nanjengoko unonkala uhamba, izandla neenyawo zakho zityalwe phantsi, isinqe sakho siphakanyisiwe kwaye wenze umgca othe ngqo ukusuka emadolweni ukuya kumbindi womqolo wakho.
2. Phakamisa umlenze wakho wasekunene phezulu kwaye uwuchukumise ngengalo yakho yasekhohlo ngelixa ugcina indawo ethe tyaba yomzimba.
3. Buyisela isandla sakho nonyawo emhlabeni kwaye ukuphinda oku ngengalo yakho yasekunene kunye nomlenze wasekhohlo.

I-Hip Phakamisa iPlank yecala

1. Ngena kwindawo yeplanga kwicala lakho lasekhohlo, umphambili wakho wasekhohlo uphumle emgangathweni kwaye wenze umgca othe ngqo ukusuka entloko ukuya ezinyaweni zakho.
2. Phakamisa kancinane isinqe sakho kwaye ulawule intshukumo ukuze uyihlisele phantsi.
3. Buyela kwindawo yokuqala. Phinda imizuzwana engama-30, emva koko utshintshele kwelinye icala.
4. Qinisekisa ukuba i-hip ikwindlela ethe tye; ukugcina i-gluteus iqinile kuya kuba luncedo olukhulu.

ukubamba kweenyawo

1. Lala ngomqolo ngamadolo akho egobile kwii-degrees ezingama-90 kunye neempumlo zakho zihambelana nomgangatho.
2. Ngaphandle kokutshintsha ukugoba emadolweni akho kwaye, okona kubaluleke kakhulu, ngaphandle kokuvumela nayiphi na inxalenye yomqolo wakho ophantsi ukuba ulahlekelwe ukudibanisa nomhlaba, yehlisa umlenze omnye de inzwane yakho ithinte umhlaba.
3. Yiphakamise kwakhona ukuze uqale kwaye wehlise omnye umlenze.

Le ntshukumo yePilates inzima kakhulu kunokuba ivakala. Iiklasi zePilates zonke zimalunga nolawulo olungundoqo, ngoko musa ukumangaliswa ukuba i-midsection yakho iqala ukungcangcazela ngelixa uyenza.

thwala amanyathelo

1. Qala ngokuhla ezandleni nasemadolweni.
2. Phakamisa amadolo akho emhlabeni kwaye uzise isinqe sakho kwisilingi.
3. Ukusebenzisa iintende neenyawo zakho, thatha amanyathelo amaninzi ukuya phambili, uhambisa isandla sakho sasekunene kunye nonyawo, emva koko isandla sakho sasekhohlo kunye nonyawo.

Zama nje ukuthatha amanyathelo ambalwa akhawulezayo eemitha ezine kwaye uya kuqonda ukuba zinamandla kangakanani iintsana. Uhamba ngeyona ndlela isisiseko ye-locomotion, kwaye uphinde udibanise unxibelelwano lwe-neuromuscular owawunalo uselusana.

Thatha inyathelo elineenkxaso ezintathu

1. Ngokufana nalapha ngasentla, qalisa ukuma kwebhere ngezandla kunye neenyawo zakho zithe tyaba emhlabeni, uguqe ngamadolo, kunye nezinqe zibheke eluphahleni.
2. Beka ubunzima bakho kwingalo yakho yasekunene kunye nomlenze wasekhohlo.
3. Phakamisa umlenze wakho wasekunene emhlabeni kwaye uphakamise ingalo yakho yasekhohlo ukuya kwiinzwane zakho zasekunene.
4. Zisa umlenze wakho wasekunene kunye nengalo yasekhohlo emhlabeni.
5. Emva koko, phinda le ntshukumo ngengalo yakho yasekunene kunye nomlenze wasekhohlo.

xhuma ngokujija

Ukuba sisebenzisa le nkqubo ye-abs ekhaya ngaphambi kokhuphiswano lwezemidlalo, sinokufuna ukongeza lo mthambo wokugqibela. Ukutsiba nge-twist kujolise ekubandakanyeni izihlunu ezijikeleza isinqe, i-torso, kunye nomqolo.

1. Siza kukhangela indawo enendawo eyaneleyo yokuthatha amanyathelo ali-10 apheleleyo ukwenza umthambo.
2. Siza kuqala ngokutsibela phambili izinyuko ezili-10 (ezintlanu kwicala ngalinye), sijiwuzisa iingalo ngokukhululekileyo ukusuka kwelinye icala ukuya kwelinye.
3. Njengoko sihamba, kufuneka sijike ngakwesokudla njengoko sinyusa idolo lethu lasekunene kwaye sijike ngakwesobunxele xa sizisa idolo lethu lasekhohlo phezulu.
4. Siza kugxila ekugcineni imisipha engundoqo iqinile kodwa ingabi lukhuni.
5. Siya kuqhubeka de umzimba ufudumale ngokupheleleyo kwaye amalungu azive ekhululekile kwaye ekhululekile.

ehleli umlenze uphakamisa

Ngubani owayeza kukuxelela ukuba uza kwenza ii-sit-ups! Beka into phambi kwakho kwaye uphakamise imilenze yakho ukuyijiwulisa ukusuka kwelinye icala ukuya kwelinye. Umbuzo kukuba ucinezele isisu kakuhle ukugcina isigxina esiqinileyo kwaye wenze ukunyakaza kuphela ngemilenze (kwaye kungekhona ngeentambo). Ungahambisa i-trunk yakho ngaphezulu okanye ngaphantsi ukuze wenze ukuqina okukhulu.

Umlenze othe ngqo uphakamisa

1. Lala ngomqolo iingalo zakho emacaleni kunye nemilenze yakho ngqo.
2. Ukugcina ijika lendalo kumnqonqo wakho, cinezela i-core yakho kwaye ngokukhawuleza uphakamise imilenze yakho, uyigcine ithe tye kwaye yandisiwe.
3. Ngaphandle kokubandakanya umqolo wakho, yehlisa imilenze yakho kwaye uqale kwakhona.

Kubalulekile ukuba ungazibeki izandla zakho ngaphantsi kwempundu. Oku kunokubangela ukuba uphakamise umva wakho ophantsi emhlabeni kwaye wenze umzamo kunye nomqolo ophantsi, mhlawumbi uzilimaza. Phakamisa kwaye unciphise imilenze yakho ekuphakameni okukuvumela ukuba ungawuphakamisi umqolo wakho ophantsi.

Umngxuma - Ukuma kwephenyane

1. Lala phantsi kwi-mat kwaye ufumane indawo engenanto ngokuphakamisa amahlombe akho emgangathweni kwaye wolule iingalo zakho ngaphezulu, ii-biceps phezu kweendlebe zakho.
2. Gcina imilenze yakho nkqo, malunga neesentimitha ezili-10 ukusuka emhlabeni.
3. Jikela emva naphambili njengofudo olujonge ezantsi, ugcine umzimba wakho uqinile ukusuka kwiincam zeminwe ukuya kwiinzwane zakho.
4. Yenza oku kushukuma izihlandlo ezili-12 ukuya kwezili-15, malunga nemijikelo emine ukuya kwemihlanu iyonke.

Olu hambo lutyibilika ngendlela elungileyo. Kuphephe ukwenza i-hip twist okanye ukugcina amagxa akho ethe tyaba phantsi. Ngumthambo olungileyo kakhulu wokugoduka urhawuzelelwe sisisu, emva kokuba wenze yonke into ngemithambo yangaphambili.

Inkqubo yesisu ekhaya ngezinto eziphathekayo

Kwimeko apho sifuna ukunyusa ukuqina kokuzivocavoca kwesisu ekhaya, ukusetyenziswa kwezixhobo zezemidlalo kunye nezinto eziphathekayo kunokunceda.

I-squat eludongeni ngokuchukumisa emacaleni

1. Yayama ngomqolo wakho eludongeni kwaye ugobe imilenze yakho iye kwi-90º, ngokungathi uhleli kwisitulo esicingelwayo.
2. Bamba indawo njengoko ubamba ecaleni kwebhola edongeni.

Ungagqithisi kubunzima bebhola kuba ngumsebenzi oqatha ngokufanelekileyo. Malunga neekhilogram ezi-4 bubunzima obufanelekileyo.

Ibhola Chest Press

1. Yima malunga neenyawo ezine ukusuka eludongeni olomeleleyo amadolo akho agobe kancinci.
2. Bamba ibhola esifubeni sakho ngezandla zozibini, ukhuphe ingqiniba.
3. Ukugcina umbilini wethu kunye nesifuba siqinile, siya kudlula ibhola ngaseludongeni, silungisa iingqiniba zethu ukuze siqalise ibhola phambili.
4. Siza kubamba ibhola kumphakamo wesifuba njengoko itsiba eludongeni kwaye iphinda.

Siya kuqinisekisa ukuvelisa amandla afunekayo ukumisa ibhola esiswini kwaye kungekhona kwiingalo. Ukuba sifuna ukwandisa ubunzulu ngale ntshukumo, siya kusebenzisa ibhola yeyeza.

Jika kwaye ujule ibhola

Ndiqinisekile ukuba nabani na kuthi unebhola ekhaya (akunamsebenzi nokuba ayiloyeza).

1. Yima ngasemva iinyawo ezimbalwa ukusuka eludongeni olujonge emacaleni. Icala lakho lasekunene kufuneka libe kufutshane nodonga.
2. Jija umzimba wakho ngasekhohlo, kude nodonga. Bamba ibhola ngeengalo zakho zolule kwaye ugobe kancinci kumphakamo wesifuba.
3. Gcina amadolo akho egobile kancinci, jija kwi-torso yakho ukuze ujikeleze ibhola kwicala lakho lasekunene, uyikhulule ukuze ibhabhe eludongeni malunga nokuphakama kwesifuba.
4. Bamba ibhola kwaye ujike umva ukuze uqalise.

uhambo lomfama

1. Yima iinyawo zakho ziqelelene ngobubanzi, ubambe ikettlebell esandleni ngasinye.
2. Ukugcina umva wakho uthe tye, isifuba siphezulu, kunye namagxa ezantsi, hamba phambili ngaphandle kokuvumela ubunzima bakho ukuba ulahle ukuma kwakho ngaphandle kokulinganisela.
3. Hamba malunga nemizuzwana engama-45.

Lo msebenzi yi-anti-lateral torso flexion, kwaye xa yenziwe ngokuchanekileyo, ifuna ukuba ugcine ukuma okuthe tye. Kusinyanzela ukuba sigcine wonke umzimba uxakekile.

Ukuqhubela phambili umngeni kwi-core yakho, unokuthwala ubunzima kwicala elinye kuphela, ubambe i-dumbbell okanye ibhotile kubude bengalo okanye kwindawo yokubeka (i-elbow egobile kunye nobunzima ehlombe). Ukuthwala unilateral kudala ukungazinzi kwicala ukuya kwicala, kuxhomekeke kwisisu sakho ukuhlawula.