Amandla Okwakha Ekhaya: Uhlelo Lokusebenza Lwe-Push-Pull Lomzimba Opholile

Ukuhlala ufanelekile futhi unempilo kubalulekile kuwo wonke umuntu, kodwa ngezinye izikhathi ukuya ejimini kungase kube inselele. Ngezikhathi ezithile, ngizithola ngimatasa ngemisebenzi, futhi uma sengilungele ukujima ngiyaqaphela ukuthi ijimu ivalwa ngemizuzu engu-15. Noma ngabe unesikhathi esifushane, usebenzisa isabelomali esiqinile, noma ukhetha ukuzilolonga ngokunethezeka kwekhaya lakho, ukujima kwe-bodyweight push-pull kuyinketho enhle. Lokhu kuvivinya umzimba kuklanyelwe ukukusiza ukuthi wakhe amandla angaphezulu komzimba wakho usebenzisa isisindo somzimba wakho kuphela, okwenza kube ukukhetha okuhle kakhulu kunoma ubani ongakwazi ukuya ejimini. Ake sibheke ukuthi kwenziwa kanjani.

Kulungele

Ngaphambi kokuba uqale noma yikuphi ukujima, kubalulekile ukuzifudumeza ngendlela efanele. Ukufudumala okuhle kuzosiza ukulungiselela imisipha yakho yokuzivocavoca futhi kunciphise ingozi yokulimala. Qala ngemizuzu engu-5-10 ye-cardio elula yalokhu kuzivocavoca ukuze ukhuphule izinga lokushaya kwenhliziyo yakho. Ungenza ojekhi bokugxuma, amadolo aphezulu, noma ugijime endaweni. Bese, yenza ukunwebeka okunamandla ukuze ukhulule imisipha yakho. Gxila emahlombe akho, esifubeni, nasemhlane.

I-Push Exercises

Ukuvivinya umzimba kusebenza esifubeni sakho, amahlombe, kanye ne-triceps. Zibalulekile ekwakheni amandla aphezulu omzimba nokuzinza. Nazi izivivinyo ezintathu zokusunduza ongayenza ekhaya:

1. Ama-Push-Ups - Qala endaweni yepulangwe izandla zakho zibe ububanzi behlombe ngokuhlukana. Zehlise kuze kube yilapho isifuba sakho sithinta phansi, bese uziphushela emuva endaweni yokuqala. Yenza ama-reps amaningi ngangokunokwenzeka.
2. Ama-Pike Push-Ups - Qala endaweni yenja eyehlayo izandla zakho zibe ububanzi bamahlombe ngokuhlukana futhi izinyawo zakho zibe ne-hip-widdi ehlukene. Yehlisa ikhanda lakho ulibhekise phansi, bese uziphushela emuva endaweni yokuqala.
3. Amadiphu - Hlala esihlalweni noma ebhentshini izandla zakho zibambe onqenqemeni. Hamba izinyawo zakho phambi kwakho futhi uzehlise kuze kube yilapho izindololwane zakho zisendaweni engama-degree angu-90. Ziphushele emuva uye endaweni yokuqala.

Donsa Ukuzivocavoca

Ukudonsa umzimba kusebenza umhlane wakho, ama-biceps, nezingalo. Abalulekile ekwakheni amandla aphezulu kanye nokuma komzimba. Nazi izivivinyo ezintathu zokudonsa ongazenza ekhaya:

1. I-Pull-Ups - Uma unebha yokudonsa, kuhle! Uma kungenjalo, ungasebenzisa uhlaka lomnyango oluqinile noma igatsha lesihlahla. Bamba ibha izintende zakho zibheke eceleni, bese uzidonsela phezulu kuze kube yilapho isilevu sakho singaphezu kwebha. Zehlise ubuyele endaweni yokuqala.
2. Imigqa Ehlanekezelwe - Lala ngomhlane wakho ngaphansi kwetafula eliqinile noma ibha. Bamba kubha izintende zakho zibheke kuwe, bese uzidonsela phezulu kuze kube isifuba sakho sithinta ibha. Zehlise ubuyele endaweni yokuqala.
3. Ama-Chin-Ups - Bamba kubha izintende zakho zibheke ngakuwe, bese uzidonsela phezulu kuze kube yilapho isilevu sakho singaphezu kwebha. Zehlise ubuyele endaweni yokuqala.

Yehlisa umoya

Ngemuva kokuzivocavoca kwakho, kufanele uphole futhi welule imisipha yakho. Yenza i-cardio elula ukuze wehlise izinga lokushaya kwenhliziyo yakho, bese wenza ukwelula okuthile ukuze usize imisipha yakho ilulame.

Isiphetho

I-bodyweight push-pull Workout iyindlela enhle kakhulu kunoma ubani ongakwazi ukuya ejimini. Kuyindlela eyinselele nesebenzayo yokwakha amandla angaphezulu komzimba usebenzisa isisindo somzimba wakho kuphela. Khumbula ukufudumala kahle ngaphambi kokuba uqale, gxila efomini elihle, futhi uphole futhi welule ngemva kokujima kwakho. Ngokuhamba kwesikhathi nomzamo, ungathola ukujima okuhle ekhaya lakho.