Awukho ngempela umehluko phakathi kokuzivocavoca okukhonjiswe amadoda noma abesifazane, kodwa kuyiqiniso ukuthi ngamunye ukhetha uhlobo lokuqeqeshwa. Amadoda akhetha ukuba namandla emzimbeni ophansi, nakuba kungaba mnandi uma engawunaki wonke umzimba uma efuna ukusebenza ngempela. Kungakhathaliseki ukuthi yisiphi isizathu sokuthi kungani ungayi ejimini ukuyoziqeqesha, namuhla sizokubonisa izivivinyo ezingu-10 ongazenza ekhaya, ngaphandle kwemishini yezemidlalo.
Ingabe usukulungele ukuqalisa kabusha isimiso sakho sokuqeqesha ngaphandle kokushiya ikhaya?
Ama-sprawls
Abaningi badidanisa lo msebenzi nama-Burpees. Zibukeka zifana kakhulu, kodwa ukuqaphela kwazo kuhlukile. Ama-sprawls angumnyakazo oqalwe kwezobuciko bokulwa, olwela ukugwema ukushaywa izimbangi. Ufuna ukucabanga ukuthi uzoshaywa, ugobe sengathi uzodlala i-Burpee, bese uvuka ngokushesha ngokugxuma okuqhumayo.
umqwali (intethe)
Kungenzeka ukuthi uyazi abaqwali noma abaqwala izintaba, ngakho-ke ngikulethela inguqulo eqine kakhulu. Inguqulo "yentethe" iletha amadolo akho ngasendololwaneni ephambene. Ngaphandle kokuphakamisa izinqe nokugcina isisu siqinile, uzoqaphela ukuthi kuwumsebenzi oshisa kakhulu. Ungakhohlwa ukubeka izandla zakho ngezansi nje kwamahlombe akho.
Superman
Umhlane ophansi ungomunye ohlupheka kakhulu ngenxa yokuma komzimba okungalungile. Ukuzivocavoca kwe-Superman kuhle kakhulu ukuqinisa i-back back nokuthuthukisa ukuma kwe-scapular.
thwala izinyathelo
Izinyathelo zokukhasa noma zebhere kuwumsebenzi ojabulisayo osebenzayo. Ukwenza sengathi siyisilwane, kuzodingeka sihambe ngezinyawo ezine, ngaphandle kokuphakamisa izinqe futhi sigcine ukulawula umzimba.
ukugoba kwedayimane
Uma ucabanga ukuthi uqine ngokwanele ukuthi ungafinyeleli kuma-pushups ayisisekelo, zama inguqulo yedayimane. Ukuhlanganisa izandla zakho nokuvala izindololwane zakho lapho uya phansi kuzokwenza umsebenzi ube nzima kakhulu. Ungaguqi ngamadolo! Uma ungakalungeli le nguqulo, qhubeka usebenza kokujwayelekile nama-triceps.
Ipulangwe eliseceleni
Noma yikuphi ukuzivocavoca kwepulangwe le-isometric kunconywa ukuqinisa umnyombo. Kulokhu, ngiyazi ukuthi abafana abaningi bathanda ukuklebhulwa ama-oblique, ngakho ukwenza ipulangwe eseceleni nokuletha idolo ehlombe lakho kungasiza ukwenza lokho kwenzeke. Khumbula ukuthi isandla sakho siphumule ngaphansi kwehlombe; uma ungakwazi, sekela umphambili wakho.
Jump squat
Ama-squats aklanyelwe ukusebenza umzimba ophansi kakhulu, kodwa aba namandla kakhulu uma sengeza ukugxuma okuqhumayo.
i-tricep dips
I-triceps ingenye imisipha eyisisekelo ekusebenzeni kwanoma iyiphi indoda. Esinye sezivivinyo ezinhle kakhulu zokubaqeqesha yizimali, futhi ekhaya ungazenza ngesihlalo noma itafula. Nweba imilenze yakho ngokugcwele ukuze uthole uhla olujulile lokunyakaza.
ibhande le-elastic biceps
Ngaphezu kwama-oblique nama-triceps, amadoda nawo anesithakazelo kuma-biceps. Zitholele ibhendi yokumelana futhi wenze izimpinda ngenkathi unyathela ibhande ngezinyawo zakho.