Imizila

Thola ukuthi yini i-kinetic chain. Yazi imisebenzi yayo nokuthi yiziphi izivivinyo okufanele uzenze ochungechungeni lwe-kinetic oluvulekile noluvaliwe.

Thola izivivinyo ezingcono kakhulu zokuqinisa isisu ngesondo lesisu. Funda indlela elula ye-abs.

Funda ukuthi yiziphi izivivinyo ezihamba phambili ezihamba phambili ngama-dumbbells. Funda ngezinzuzo zokuqeqesha umhlane wakho ngale nto.

Amandla omzimba axuba izisindo nama-aerobics, ukuzivocavoca kwe-cardio okunomthelela omncane olungele ukushisa amafutha emavikini ambalwa.

Funda ukuthi ungawaqeda kanjani amafutha angaphansi kwamakhwapha ngohlelo olulula lokuqeqesha. Yenza lezi zivivinyo ukuze uphakamise amakhwapha akho.

Ukuthola imisipha ezandleni zangaphambili kuyinkimbinkimbi kakhulu kune-biceps, isibonelo. Ngalezi zivivinyo, uzokufeza ezinyangeni ezimbalwa.

Uma ufuna ukukhulisa futhi uqinise izinqe ngesisindo somzimba, sikutshela ezinye izivivinyo ezibalulekile ukuze uyifinyelele.

Ukuvivinya ama-biceps kulula uma silandela le nqubo yesisindo somzimba ephelele isinyathelo ngesinyathelo esisishiya ngezansi.

Sikutshela imishini engcono kakhulu yokuthola izinqe eziphelele, nokuthi kungani kubaluleke kangaka ukuqeqesha izinqe.

Zitholele ukuthi ungayenza kanjani imikhuba ye-AMRAP ngama-kettlebell, ama-dumbbell, amabhande okunwebeka noma isisindo somzimba. Funda ngokujima okuhlukene.

Kunochungechunge lwezivivinyo esingaluhlanganisa esimisweni sethu futhi ezingasisiza siqinise amaqakala futhi sigweme ukukruneka.

Thola ukuthi ungakwenza kanjani ukuzungezisa amahlombe ukuze ugcine ilunga lakho liphilile. Funda ukunyakaza kwangaphakathi nangaphandle ngamabhendi.

Unyawo lwe-cavus lunokushuba okukhulu ngenxa yokukhubazeka, ngakho-ke sincoma ukuzivocavoca okungcono kakhulu okuqeda ukungezwani kuleyo ndawo.

Kukhona ukuzivocavoca kwabesifazane abakhulelwe futhi, kuye ngokuthi isimo sakho sempilo kanye nezincomo zikadokotela, lo msebenzi ungaba lula noma ulinganisele.

Zitholele izivivinyo ezingcono kakhulu zokusebenza ama-pectorals nesifuba ngesisindo somzimba wakho futhi ngaphandle kwemishini yezemidlalo.

Zitholele ukuzivocavoca kwesisindo somzimba okungcono kakhulu ukuqinisa i-triceps ngaphandle kwemishini yezemidlalo. Umkhuba wokuqeqesha oqinile.

Thola ukuthi ungawavula kanjani ama-glutes ngaphambi kokuqeqeshwa. Yazi ukubaluleka kanye nokuzivocavoca okungcono kakhulu kwe-gluteal activation.

Zitholele izivivinyo ezingcono kakhulu zokuzilayisha ukuze uqinise iqolo eliphansi. Funda ukuthi ungakugwema kanjani ukulimala eqolo.

Thola ukuthi uphathwa kanjani izinyawo eziyisicaba. Funda mayelana nokuzivocavoca okungcono kakhulu kokuthuthukisa ukuhamba nokunciphisa ubuhlungu ematheni onyawo.

Thola izivivinyo ezingcono kakhulu zokuvuselela i-patellar tendonitis. Funda ukuthi ukuzivocavoca kuthuthukisa kanjani ukulimala kwamadolo.

Sesikujwayele ukuqeqeshwa ekhaya, kodwa uma singanakile noma sinolwazi lwangaphambilini, singazilimaza kalula.

Thola ukuthi ungayenza kanjani i-HIIT yabaqalayo. Sikutshela ngezinzuzo zokuqeqeshwa kwesikhashana kanye nezinhlobo ezahlukene ezikhona.

Zitholele izivivinyo ezingcono kakhulu zalabo abangezwani nempova maphakathi nentwasahlobo. Sikufundisa indlela yokuqeqesha kanye namathiphu angcono kakhulu okugwema ukuhlaselwa kokungezwani komzimba nezinto ezithile.

Zitholele izivivinyo ezingcono kakhulu zeziguli ezilele embhedeni ezingakwazi ukuzihambela noma ezidinga izinsuku ezimbalwa zokuphumula.

Thola izivivinyo ezingcono kakhulu zokuqeda amabhande e-cartridge. Funda isimiso sokuqeqesha ukuqeda amafutha e-hip.

Zitholele indlela engcono kakhulu yokuqeqesha isibhakela ekhaya. Sikufundisa ukunyakaza okuyisisekelo kwabaqalayo kanye nesimiso ngaphandle kwemishini yezemidlalo ongayenza noma yikuphi.

Zitholele izivivinyo zengalo ezingcono kakhulu zokunciphisa izinhlungu emuthini wokugomela i-COVID-19. Thola ukuthi kungani ingalo yakho ibuhlungu ngemva kokudutshulwa emthini wokugoma nokuthi ukuzivocavoca umzimba kungabuthuthukisa kanjani ubuhlungu.

Thola ukuthi yiziphi izivivinyo ezingcono kakhulu ngemuva komkhuhlane. Sikufundisa ukuqeqeshwa okulula okunamandla, ukufudumala nokuhamba.

Zitholele umzila wokuvivinya umzimba wokululama wangemva kwe-COVID-19. Sikufundisa ukunyakaza okulula nokulula ukuze ululame.

Yazi umkhuba wokuqeqeshwa owenziwe nge-Foam Roller ukuze uthuthukise ukuhamba nokuvumelana nezimo. Sikufundisa ukunyakaza nge-foam roller.

Thola ukuthi yikuphi ukuzivocavoca okungcono kakhulu kwama-glutes. Sihlaziya izinzuzo ze-hip thrust kanye nokuqhathaniswa kwayo ne-deadlift.

Funda isimiso sokujima somlenze we-barbell. Sikufundisa izivivinyo ezingcono kakhulu zokuqeqesha umzimba ophansi ngebha yokuzivocavoca nje.

Zitholele ukuzivocavoca kwepulangwe okuhle kakhulu nge-kettlebell ukuqinisa isisu. Sikufundisa umkhuba wesisu onesisindo saseRussia.

Zitholele izivivinyo ezihamba phambili zesisu ku-TRX. Sikufundisa umkhuba wokuqeqesha ukwenza i-abs nokuqinisa umnyombo.

Zitholele izivivinyo ezingcono kakhulu ezisebenzayo ezingenamthelela omncane kubantu abangaphezu kweminyaka engama-50. Sikufundisa isimiso sokuqeqesha esinciphisa ingozi yokulimala futhi siqinise imisipha.

Thola izivivinyo ezingcono kakhulu zama-adductors. Sihlaziya i-anatomy yale misipha yomlenze futhi sikutshele ngezinzuzo zokuziqinisa. Funda ukufudumala i-adductor ngaphambi kokuqeqeshwa.

Thola ukuthi ungayenza kanjani i-Dead Bug ngendlela efanele. Sibheka ukuthi kungani ungakwazi ukuhoxisa lo msebenzi we-abs nokuthi uwenza kanjani.

Thola ukuthi i-serratus anterior iyini, isetshenziswa kanjani futhi yiziphi izinzuzo zokuyiqeqesha. Funda izivivinyo zokuyiqinisa.

Thola izivivinyo ezihamba phambili ngebha enezinhlangothi ezine. Hlangana nesimiso sokuqeqesha nge-trap bar ukuze uqinise umzimba wonke.

Thola ukuzivocavoca okungcono kakhulu kwe-psoas ukugcina imisipha iqinisiwe. Sikufundisa indlela yokugwema ukulimala okhalweni.

Thola amaphutha ajwayelekile kakhulu ekuzilolongeni kwe-dumbbell rowing. Sihlaziya inqubo efanele futhi sikunikeza amathiphu okulungisa ukuma kwakho futhi ugweme ukulimala ekuzilolongeni emuva.

Thola ukuthi kungani unenkinga yokugibela izitebhisi noma ukwenza ama-step-up ejimini. Sibheka izimbangela nokuthi ungakugwema kanjani ubuhlungu obuhlangene nokucindezeleka.

Thola izivivinyo ezingcono kakhulu zokuqinisa ama-lats ejimini. Yazi indlela yokuqeqesha elula nephumelelayo yokuthuthukisa ivolumu ku-dorsal.

Zitholele izivivinyo ozozenza emshinini wakwaSmith. Hlangana nohlelo lokujima ozolwenza ejimini ngomshini wakwaSmith.

Funda indlela yokuqeqesha i-pectoral nge-dumbbell. Sikufundisa umkhuba wokuzivocavoca kwesifuba unilateral ukuze uqinise.

Thola imiphumela yokwenza i-HIIT ukusebenzisa nsuku zonke. Sihlaziya ukuthi lolu hlobo lokuzivocavoca okuphezulu luthinta kanjani.

Zitholele izivivinyo ezingcono kakhulu zokuqalisa kabusha ukuqeqeshwa ngemva kwekhefu elide ngaphandle kokuzivocavoca. Yazi indlela engcono kakhulu yokuqeqesha ukuze ugweme ukulimala.

Funda mayelana nezivivinyo ezingcono kakhulu zasemuva ezinamabhande okunwebeka. Zitholele umkhuba wokuqinisa umhlane wakho ngamabhendi okumelana.

Zitholele ukujima okungcono kakhulu ukuze uhlale ugqugquzelekile ngamaholide kaKhisimuzi. Sikufundisa izindlela zokuqeqesha ezimbalwa ukuze uphume ku-monotony.

Zitholele izivivinyo ezingcono kakhulu ezinomthelela omncane kubantu abadala. Siyakutshela ukuthi kuyini ukuvivinya umzimba okunomthelela omncane nokuthi kuletha ziphi izinzuzo.

Zitholele amaphutha ajwayeleke kakhulu uma uzivocavoca ngamabhande okumelana. Sihlaziya ukuthi indlela efanele yokugwema ukulimala kanjani.

Zitholele izivivinyo ezingcono kakhulu zokuthuthukisa ubuhlungu besimila sika-Baker. Sikufundisa isimiso sokubuyisela ukuhamba edolweni.

Thola izivivinyo ezihamba phambili ze-TRX zangemuva. Funda ukuqinisa umhlane wakho ngalo mkhuba wokuqeqeshwa kokumiswa.

Funda mayelana nokuzivocavoca okungcono kakhulu kwe-dumbbell triceps ongakwenza ekhaya noma ejimini. Qinisa ngalo mkhuba wokuqeqesha.

Thola ukuthi ungakugwema kanjani ukuxineka kwe-hamstring ngalezi zivivinyo. Sikufundisa ukunyakaza okuhle kakhulu ukuze ugweme izinyembezi kuma-hamstrings nangemuva kwethanga.

Yazi ukuthi uchungechunge olwehlayo (drop set) luyini kanye nezinzuzo zalo. Zitholele umjikelezo wokuqeqeshwa ngochungechunge olwehlayo.

Funda indlela yokuqinisa i-pelvic floor, ngaphandle kokuzivocavoca kwe-Kegel. Umkhuba wokuba ne-pelvic floor eqinile kwabesilisa nabesifazane.

Funda ukuthi ungasiqinisa kanjani isitimela ngokuzivocavoca uhlezi. Zitholele umkhuba wokuqeqesha ukuqinisa imisipha nokulahlekelwa isisindo.

Thola izivivinyo ezingcono kakhulu ze-abductor ongazenza ohlelweni lwakho lokuqeqesha. Siphinde sikutshele ukuthi yiziphi izivivinyo zokuthumba ezimbi kakhulu.

Zitholele umkhuba wokuqeqesha onokuzilolonga okungcono kakhulu kwe-hip ukuze udambise ubuhlungu be-osteoarthritis. Sikufundisa ukunyakaza okulula nokuphephile ongakwenza nge-hip arthritis.

Thola ukuthi uHenry Cavill uziqeqeshe kanjani indima yakhe ku-The Witcher. Yazi izivivinyo eziyisisekelo zesimiso sakho, kanye nohlobo lokudla okufanele ukudle.

Hlangana nokuzivocavoca okunamabhendi okunwebeka kwabantu abangaphezu kweminyaka engama-60 ubudala. Funda isimiso sokuqinisa imisipha yomzimba wonke.

Zitholele isimiso somzimba ogcwele ukuze uziqeqeshe ekhaya noma ejimini ngebhendi yokumelana. Sikufundisa izivivinyo ezingcono kakhulu zokuqinisa yonke imisipha yomzimba.

Thola ukuzivocavoca kwesisu okungcono kakhulu ongakwenza ulenga kubha. Qinisa i-abs yakho ngohlelo olulula lokujima.

Thola izivivinyo ezingcono kakhulu zasemuva zokuvimbela nokuthuthukisa izinhlungu eziphansi emuva kubantu abangaphezu kweminyaka engama-50. Sikufundisa indlela yokuqeqesha ongayenza noma yikuphi.

Zitholele indlela yokuqeqeshwa kwesisindo somzimba sikaMike Tyson. Funda ukuthi ungaziqeqesha kanjani ekhaya ngokuzilayisha ngokwakho futhi ngaphandle kwemishini yezemidlalo.

Thola ukuthi yiziphi izivivinyo ezinhle kakhulu ze-triceps zabagibeli bamabhayisikili. Sikufundisa indlela yokuqeqeshwa yokuqeqeshwa kwakho kokuphambana kwamabhayisikili.

Thola ezinye izindlela ezingcono kakhulu zokuzivocavoca kwe-superman ukuqinisa umhlane nezinqe. Yazi isimiso sanoma yiliphi izinga.

Thola ukuthi ungakwenza kanjani ukujima kwemilenze eccentric. Sikufundisa izivivinyo ezingcono kakhulu ze-eccentric kanye nezinzuzo ezizilethayo.

Ukuqeqeshwa kwamandla kubalulekile kunoma yimuphi umuntu neminyaka. Thola ukuthi ungaziqeqesha kanjani uma une-arthritis, ukugwema ukulimala.

Thola izivivinyo ezingcono kakhulu zokuqinisa ama-deltoid angemuva ngama-dumbbell. Sikufundisa indlela yokuqeqeshwa elula nephelele ongayenza ejimini noma ekhaya.

Thola izivivinyo ezinhle kakhulu zokuqeqesha i-gluteus yakho ekhaya. Sikufundisa indlela yokuqeqesha ukuqinisa ingemuva kanye nawo wonke umzimba ophansi.

Zitholele ukuhluka okungcono kakhulu kokwenyuswa kwe-lateral ukuthuthukisa ama-deltoid aqinile. Ngaphezu kwalokho, sikunikeza amathiphu angcono kakhulu okuthuthukisa ukusebenza kwakho ngokwenza ukuphakamisa amahlombe.

Thola izivivinyo ezingcono kakhulu ze-cardio ngaphandle kokugxuma ukuze uziqeqeshe ekhaya ngaphandle kokuphazamisa omakhelwane. Sikufundisa indlela yokuqeqesha elula futhi ukwenze noma yikuphi.

Funda ukuqinisa isisu sakho ngokuzivocavoca okufanele. Thola izivivinyo ezimbi kakhulu zesisu esingezansi nokuthi yiziphi ezisebenza ngempela.

Ukuqeqesha ama-biceps akho ngaphandle kokuya ejimini nakho kungenzeka. Thola izivivinyo ezinhle kakhulu ze-biceps ongayenza ekhaya ngaphandle kwezinto ezibonakalayo. Ngethawula nje ungakwazi ukuqinisa umzimba wakho ongenhla.

Funda ukuqinisa i-pectoral yangaphandle ngohlelo oluhle lokuqeqeshwa lwejimu. Sikufundisa izivivinyo ezingcono kakhulu.

Umunwe ophukile unganciphisa ijubane lakho esimisweni sakho sokuqeqesha, kodwa akufanele uyeke ukuzivocavoca. Thola izivivinyo ongayenza ngomunwe ophukile.

Funda mayelana nokuzivocavoca okungcono kakhulu kokuqeqesha amandla kubabhukudi. Zitholele umzila wokuqeqesha ukuze uthuthukise ukubhukuda.

Amaholidi, ukulimala noma ukugula kungasisusa ekuziqeqesheni isikhashana. Zitholele ukuzivocavoca okubi kakhulu ongakwenza ngemuva kwesikhashana ngaphandle kokuqeqeshwa.

Funda ukuthi ungenza kanjani izivivinyo ezingcono kakhulu ze-elastic band ukuze uphine i-triceps yakho. Inqubo yokuqeqesha ongayenza ekhaya noma ejimini.

Thola ezinye izindlela ezingcono kakhulu ze-squat yaseBulgaria. Funda mayelana nokuhlukahluka okusebenzayo ngokulinganayo ukuqinisa umzimba ophansi.

Funda ukuthi ungenza kanjani izinhlobo ezahlukene zama-squats odongeni ukuze uqinise imilenze yakho, umongo, nomzimba ongaphezulu.

Funda ukuqeqesha umzimba wakho nge-kettlebell. Sikufundisa indlela yokuqeqesha ukuze uqinise izingalo nesisu sakho nge-kettlebell.

Thola ukuthi yiziphi izivivinyo zenkonyane ezimbi kakhulu ongayenza ejimini. Sikufundisa izindlela ezingcono kakhulu zokuqinisa amathole ngaphandle kokulimala.

Thola ukuthi ungaqeqesha kanjani umzimba ongaphezulu ngaphandle kokwenza ama-push-ups. Sikufundisa ukuzivocavoca kwesifuba okungcono kakhulu ongakwenza ejimini futhi uqinise ngaphandle kwama-push ups akudala.

Ukuhamba ngezinyawo kungenye yezindlela ezingcono kakhulu zokuhlala ufanelekile, kunoma yiliphi izinga lokufaneleka. Thola amaphutha avame kakhulu ekusebenzeni kwakho nokuthi ungakugwema kanjani ukuzilimaza.

Ama-biceps curls umsebenzi ongajwayelekile wokuqinisa umzimba ongaphezulu. Thola ukuthi uzenza kanjani.

Zitholele izivivinyo ezihamba phambili zamangalo, kokubili ongakwenza ekhaya nasejimini. Lolu hlelo lokuqeqesha luzokuvimbela ukuthi ungalimali futhi luzosiza ukwenza izingalo zakho zibe namandla.

Ukuzivocavoca nsuku zonke kuwumkhuba onempilo. Thola ukuthi ukwenza umsebenzi ofanayo nsuku zonke kunemiphumela emibi yini. Ungakwazi yini ukwenza i-HIIT izikhathi ezimbalwa ngeviki?

Zitholele izivivinyo ezinhle kakhulu ongayenza nge-TRX. Sikufundisa umzimba ophezulu, umzimba ophansi, wesisu kanye nokuzivocavoca kwe-cardio. Funda ukuqeqesha nge-TRX futhi uthuthukise amandla akho ngesisindo somzimba wakho.

Thola izivivinyo ezingcono kakhulu zamathanga athonisiwe nasebenzayo. Thola imilenze echaziwe ngaphandle kwamafutha ngalo mkhuba wokuqeqesha. Ukuzivocavoca okuphelele ongakwenza ekhaya noma ejimini.

Thola ukuthi ulenza kanjani ipulangwe elingemuva. Sikutshela mayelana nezinzuzo zalokhu ukuma, kanye nesu kanye nezinye izindlela zepulangwe elihlanekezelwe.

Ukuhamba noma ukuhamba kungaba umkhuba okahle wokwehlisa isisindo ngaphandle kokubangela umthelela omkhulu emalungeni. Thola ukuthi kufanele sihambe ngokushesha kangakanani ukuze sehlise isisindo.

Ukuhamba kungaba umsebenzi omkhulu womzimba wokulahlekelwa isisindo. Zitholele uhlelo lokunciphisa umzimba uhambahamba edolobheni, emaphandleni noma ku-treadmill.

Zitholele umkhuba wokuqeqesha ozowenza ekhaya ngokuzivocavoca kwemilenze okuqinile. Qinisa umzimba ongezansi ngalezi zivivinyo. Akudingekile ukusebenzisa imishini yezemidlalo.

Thola ukuzivocavoca kwe-cardio okungcono kakhulu ongakwenza ekhaya. Ngaphandle kwemishini yezemidlalo futhi ngaphandle kokuphazamisa omakhelwane. Hlala usesimweni futhi wehlise isisindo ngalo mkhuba wokuqeqesha.

Thola ukuzivocavoca kwe-triceps okungcono kakhulu ongakwenza ekhaya ngaphandle kwezinto ezibonakalayo. Ukuzivocavoca umzimba wonke amazinga kanye nesisindo somzimba wakho.

Thola ukuzivocavoca kwesifuba okungcono kakhulu ukuvimbela ukulimala nokuqinisa imisipha. Ngalesi simiso sokuqeqesha ungakwazi ukulungisa ukungalingani kwemisipha.

Funda mayelana nokuzivocavoca okuhamba phambili kwabantu abadala. Funda ukuthi unganciphisa kanjani ubuhlungu emhlane ophansi ngalezi zivivinyo.

Zitholele izinhlobo ezihamba phambili zama-push-ups ukuze uphonsele inselelo umzimba ngaphandle kwemishini eyengeziwe yezemidlalo. Lokhu kuhlukahluka kwe-push up kuzoqinisa umzimba wakho ongaphezulu, noma ngabe ukuphi.

Zitholele ukuthi umkhuba womlenze womzimba uqukethe ini. Abasubathi abaningi bakhetha lolu hlobo lokuqeqeshwa ukuze basungule isonto labo lokuzivocavoca umzimba. Thola ukuthi kwenziwa kanjani nokuthi iletha ziphi izinzuzo.

Thola ukuthi yimaphi ama-barbell back exercises ongawaqeqesha ejimini. Isimiso esinokuzivocavoca okuhlukahlukene ukuze ugweme ukungezwani ekuqeqeshweni kwakho.

Thola ukuzivocavoca kwehlombe kwe-dumbbell ukuqinisa izingalo zakho ezingaphezulu. Perfect ukwenza ejimini noma ekhaya.

Thola ukuthi yimaphi ama-exercises angcono kakhulu namandla okumelana nabantu abadala. Sikufundisa ukuthi ungaziqeqesha kanjani ngama-dumbbells namabhendi okumelana nanoma yisiphi iminyaka.

U-Arnold Schwarzenegger uveze ukuthi iyiphi indlela yokuqeqesha ayenza ekhaya esemncane. Thola zonke izivivinyo nezithombe ukuze wazi ukuthi uzenza kanjani.

Zitholele ukuthi ungabuyela kanjani ejimini ngemuva kwesikhashana ngaphandle kokuqeqeshwa njengoba kufanele. Sikufundisa ukuthi ululame umkhuba wakho wokuqeqeshwa ejimini ukuze ugweme ukulimala.

Zitholele izivivinyo ezingcono kakhulu ezingenamthelela omncane ukuze ulahlekelwe isisindo. Ungenza lo mkhuba wokujima ekhaya, ejimini, noma ngaphandle.

Thola izivivinyo ezingcono kakhulu zokuqeqesha umzimba ophansi ekhaya. Funda umkhuba wokuzivocavoca umlenze ekhaya.

Funda ukuhlala usebenza ngezitebhisi ekhaya. Lesi simiso sokuzivocavoca ngezitebhisi sizosiza isimo sakho somzimba futhi uqhubeke nokwenza i-cardio ngaphandle kokuya ejimini.

Qinisa isisu sakho ngalezi zivivinyo zesisu ozozenza ekhaya. Umkhuba olula ngaphandle kwezinsiza zezemidlalo.

Thola ukuthi ungaqeqesha kanjani umzimba wakho ongaphezulu (izingalo, umhlane, amahlombe nesifuba) ngomzimba wakho futhi ngaphandle kokushiya ikhaya.

Funda ukuqeqesha ngomshini wokugwedla (i-ergometer) ukuze uthuthukise ukubekezela kwakho, isivinini noma ukuqhuma. Zitholele ukuqeqeshwa okumbalwa ukuze uqedele ukuqeqeshwa kwakho.

Zitholele izinhlelo ezingcono kakhulu zendlela yokugibela ibhayisikili yasendlini ukuze ulungele usekhaya. Lokhu kuqeqeshwa kokuphotha kukuvumela ukuthi usebenze, kokubili ezingeni lochwepheshe kanye nelokuqala.

Thola izivivinyo ezingcono kakhulu zokwelula imilenze yakho futhi uthuthukise ukuqeqeshwa kwakho noma ukusebenza kokugijima.

Funda ezinye izindlela ezingcono kakhulu zama-push-ups ukuqinisa isifuba. Uma uzonda ukwenza ama-push-ups, uzoba nentshisekelo yokwazi izivivinyo zesifuba ezivumela ukuqeqeshwa komzimba ophezulu.

Thola izivivinyo ezingcono kakhulu zokuqinisa amathole ejimini noma ekhaya. Lo mkhuba wokuqeqesha uzokusiza ukuthi uthuthukise amathole aqinile futhi ugweme ingozi yokulimala.

Umjikelezo we-5x5 ungomunye owaziwa kakhulu ekuqeqesheni ukuthuthukisa amandla. Funda ukuthi ungayenza kanjani ngendlela efanele futhi wazi isixhumanisi esinakho nokukhathala kwemisipha.

Umbono udlala indima ebalulekile ekusebenzeni komzimba ngenkathi uziqeqesha. Thola ukuthi umbono usebenza kanjani ekunyakazeni kokuqeqesha nokuthi yiziphi izivivinyo zombono ezingcono kakhulu ongazithuthukisa.

Funda ukwenza impukane yangaphambili enesisindo ekusebenzeni kwakho kokuqinisa amahlombe. Yethula lo msebenzi ohlelweni lwakho olujwayelekile futhi wandise amandla omzimba wakho ongaphezulu ngendlela elula.

Thola ukuthi yiziphi izivivinyo zokuzilayisha ngokwakho nokuthi yiziphi izinzuzo ezingakulethela impilo yakho. Funda ukunyakaza kwemikhuba yakho yejimu.

Thola izivivinyo ezingcono kakhulu zokuqinisa iqolo ejimini. Funda iminyakazo emisha ongayethula ohlelweni lwakho lokuqeqesha.

Thola izivivinyo ze-kettlebell ezihamba phambili zokuqinisa ama-hamstrings ngenkathi ubandakanya amandla akho ayisisekelo. Funda ukwenza kangcono ezindleleni zakho zokuqeqesha.

Thola ukuthi iziphi izivivinyo kuphela okufanele uzenze uma ufuna ukugcina amandla empilo yakho yonke. Yazi zonke izinhlobo zayo ukuze uthuthuke futhi ugweme ukuma ekuqeqeshweni.

Thola ukuthi yiziphi izivivinyo ezingcono kakhulu zokwenza i-abs yakho ibonakale. Ingabe kuyadingeka ukwenza izimpinda eziningi? Ingabe kufanele uyeke ukuququda? Funda ukuthi ungayithola kanjani i-six pack.

Ukubamba ibhalansi ehlanekezelwe, eyaziwa ngokuthi yi-headstand, akulula ukuyithola. Thola ukuthi ungasifinyelela kanjani lesi simo nokuthi yiziphi izivivinyo ezizokuyisa emgomweni wakho.

I-handstand iyisici esibaluleke kakhulu sokuzivocavoca kwe-CrossFit. Funda ukuthi ungayithola kanjani indlela yokuma ngesandla ephelele futhi uthole ukuthi kungani kunzima kangaka ukubamba kulesi sikhundla.

Funda ukwenza izivivinyo ezingcono kakhulu eziyisisekelo ukuze uqinise ukuma komzimba wakho futhi ugweme ukulimala. Zitholele indlela yokuqeqesha elula nesheshayo ongayenza noma yikuphi, ejimini nasekhaya.

Ukugcina amathambo aqinile kuyadingeka njengoba sikhula. Thola ukuthi ungayinakekela kanjani impilo yethambo lakho lapho wenza inqubo yokulahlekelwa isisindo. Sikufundisa ukuqeqeshwa kokumelana ukuze uthuthukise ukusebenza kwabantu abadala.

Ekuqeqesheni amandla, ngemithwalo ephezulu, kubalulekile ukuba nokuphefumula okuhle. Thola ukuthi ingcindezi yangaphakathi kwesisu isebenza kanjani nokuthi iletha ziphi izinzuzo ebhandeni lesisu naphakathi.

Ama-squats adinga isikhundla esithile sezinyawo ukuze akwazi ukwenziwa ngendlela efanele. Thola ukuthi izinyawo zakho kufanele ziqhelelane kangakanani, nokuthi kungcono yini ukukhomba noma phambili. Thuthukisa isikhundla sezinyawo kuma-squats ukwandisa ukusebenza kwakho.

I-dumbbell pullover iwumsebenzi osetshenziswa kabanzi ukuze usebenze umzimba ongaphezulu. Thola ukuthi yimiphi imisipha esetshenziswayo kulokhu kunyakaza, futhi uma ithonya ama-lats noma isifuba kakhulu.

Thola ukuthi ungaba kanjani nesimiso esihle sokuqeqesha ukuze uthole okuningi ngesikhathi sakho ejimini. Sikufundisa amaphuzu abalulekile okungafanele aphuthelwe ngezikhathi zakho zokuzivocavoca umzimba.

I-bench press iwumsebenzi omangalisayo wokuqinisa umzimba ophezulu. Thola ukuthi ungathola kanjani okuningi kuwo, uthuthukise ukuma kwengemuva nezinyawo.

I-hip thrust (ukuphakama kwe-hip) ingenye yezivivinyo ezingcono kakhulu zomzimba ophansi. Thola ukuhluka ukuze ugweme i-monotony.

Abasubathi abaningi bethula isimo se-metabolic ezindleleni zabo zokuqeqesha. Zitholele ukuthi ihlanganisa ini, yimaphi amasistimu ahlukene asebenzayo nokuthi yiziphi izinzuzo ezinikezayo.

Abantu abaningi abakhuluphele noma abakhuluphele ngokweqile bafuna ukuqala ukuqeqeshwa ukuze balahlekelwe ngamakhilogremu amafutha. Thola ukuthi ungakwenza kanjani ngokuphepha nangempumelelo, unciphisa ingozi yokulimala.

Thola izivivinyo ezingcono kakhulu zokusebenza amandla ayisisekelo ngaphandle kwe-abs. Sikufundisa ukuqeqeshwa okunezivivinyo ezihlanganisiwe, kulula kakhulu ukwenza kanye nama-kettlebell.

Zitholele indlela yokuqeqesha enesisindo somzimba wakho ukuze usebenze yonke imisipha yomzimba. Ifanele ukudlala kunoma iyiphi indawo, kokubili ekhaya nasejimini.

I-bench press ingenye yezivivinyo ezaziwa kakhulu zokuqinisa umzimba ongaphezulu. Thola izivivinyo ezingcono kakhulu zokuthuthukisa amandla e-triceps phakathi nalokhu kunyakaza.

Thola izivivinyo ezingcono kakhulu zomlenze owodwa ongazifaka ohlelweni lwakho lokuqeqesha ukuze uthuthukise amandla okuqhuma. Qinisa ubuthakathaka bakho futhi wandise ukusebenza kwakho kwezemidlalo ngale mnyakazo eyi-10 eyisisekelo.

Abagibeli bezintaba bawumsebenzi ohlangene osebenza imisipha eminingi ngesikhathi esisodwa. Thola ukuthi kungani kunzima kangaka ukuwenza ngendlela efanele nokuthi ungayithuthukisa kanjani indlela yakho yokunyakaza.

Funda indlela yokuqeqesha amathole ngokuphumelelayo. Thola izivivinyo ezingcono kakhulu zokwandisa umthamo wemisipha yamathole futhi uthande ukusebenza kokuqeqeshwa kwakho.

Ukuqeqeshwa okuyisisekelo kungenye yezinto ezibaluleke kakhulu ukufeza ukusebenza kahle. Thola izivivinyo ezingcono kakhulu zokuwuqinisa.

Zitholele ukuzivocavoca kwesisu okuhle kakhulu kwabahamba ngamabhayisikili. Funda ukusebenza yonke imisipha yesisu sakho nomhlane ukuze uhlale isikhathi eside kuzibambo zebhayisikili.

Funda ukuthi ungenza kanjani enye yezivivinyo ze-kettlebell eziqine kakhulu. I-jump squat ne-halo isebenza yonke imisipha emzimbeni wakho futhi izokusiza uthuthukise ukukhuthazela namandla. Yethula lo msebenzi ezindleleni zakho zokuqeqesha ezisebenzayo.

Ama-Burpees angenye yezindlela ezingcono kakhulu zokuzivocavoca ezihlangene eziningi, ukuhlanganisa amandla ne-cardio nokuhamba. Sikufundisa izivivinyo ezingcono kakhulu zokuthuthukisa ukumelana kwakho nokwenza lo mnyakazo futhi uvimbele ukuthi ungakhathali maduze.

Funda ukuthi ungayithuthukisa kanjani i-epicondylitis ngalezi zivivinyo. Umkhuba wokuqeqesha ukugwema indololwane yethenisi.

Thola ukuthi yiziphi izivivinyo ezinamandla kakhulu ongazethula ohlelweni lwe-HIIT. Gwema ukuwela ku-monotony nge-sprint evamile noma ama-stride exercise. Sikufundisa ukunyakaza okuqhumayo nokuqine kakhulu.

Ukuzivocavoca okuhlangene okuningi kulungele ukwakha amandla nokuthuthukisa ukushiswa kwekhalori. Zitholele ukuthi yiziphi ezihamba phambili okufanele uzethule esimisweni sakho sokuqeqesha uma ufuna ukukhulisa imisipha.

Abaningi besifazane banomzimba ongaphezulu obuthakathaka futhi banenkinga yokwandisa amandla abo. Zitholele ukuzivocavoca kwengalo okuhle kakhulu kwabesifazane, okungafanele kuphuthe esimisweni sakho sokuqeqeshwa.

Funda ukuqeqesha usebenzisa ama-kettlebell ngaphandle kokubangela ubuhlungu emhlane wakho. Zitholele ukuzivocavoca kwe-kettlebell okufanele ukwenze ekhaya noma ejimini. Akukho swing ye-kettlebell! Ngeke usaba nezinhlungu emhlane ongezansi.

Zitholele ukuzivocavoca okuhle kakhulu kwengalo eyodwa unilateral ukugwema ukungalingani kwemisipha futhi uthuthukise ukuqina kwamandla emisipha. Ukuzivocavoca okuklanyelwe ukuqinisa umzimba ongaphezulu nesisu.

I-reverse fly enama-dumbbells iwumsebenzi oyisisekelo ukuze usebenze ama-deltoid angemuva. Thola ukuthi ungakwenza kanjani lokhu kunyakaza ngendlela efanele nokuthi yikuphi ukuma okuhle kakhulu ukuze uzuze ukusebenza okuhle.

Ukuqeqeshwa kwe-lateral kuyadingeka ukuze ugweme ukungalingani kwemisipha. Funda mayelana nezinzuzo zalokhu kuqeqeshwa kanye nezinye izivivinyo eziyisisekelo okungafanele ziphuthelwe ohlelweni lwakho lokuqeqesha.

Thola izivivinyo ezingcono kakhulu ezinamabhendi wokumelana ukuze uqeqeshe futhi uqinise ama-glutes. Indlela elula yokuqeqeshwa ongayenza futhi ilungele ukuqeqeshwa ekhaya noma ejimini.

Thola ezinye izindlela ezingcono kakhulu zokwenza izivivinyo ezivame kakhulu zokuphakamisa izinsimbi. Funda ukwenza ama-squats, ukucindezela amabhentshi kanye nama-deadlifts ngendlela elula nengenabungozi.

Thola izivivinyo ezingcono kakhulu zokuthuthukisa ukubamba ekuqeqesheni. Funda ukwandisa ukumelana kweminwe yakho nezingalo zakho.

Thola izivivinyo ezingcono kakhulu ongayenza ku-Captain Chair. Funda ukuqinisa isisu nama-obliques ngale mishini yokuzivocavoca.

Izinyathelo ziyizivivinyo eziyisisekelo zokusebenza nokuqinisa umzimba ophansi. Zitholele izinhlobo ezahlukene ze-lunge ukuze ugweme i-monotony ohlelweni lwakho lokuqeqesha.

I-Arnold Press ingenye yezivivinyo ezingcono kakhulu zokuqinisa amahlombe. Funda ukuthi kwenziwa kanjani kanye nezinzuzo zako ekusebenzeni.

I-Gluteal amnesia noma i-dead gluteus syndrome ibangelwa ukuchitha amahora amaningi uhlezi futhi ungazi ukuthi ungayivula kanjani i-gluteus ekuhambeni. Thola izivivinyo ezinhlanu zokugwema i-gluteus medius tendinosis.

I-deadlift ingenye yezindlela ezithakazelisa kakhulu zokuzivocavoca zokusebenzisa i-glutes ne-posterior chain. Zitholele ukuhluka okuyisithupha okuzokwenza kusebenze futhi kushukumise ama-engeli ahlukene ezinqe zakho.

Thola ukuthi isivivinyo se-FMS (Isikrini Sokunyakaza Esisebenzayo) siqukethe ini. Yazi izivivinyo ezakha lolu hlolo lokuhamba olusebenzayo.

Thola izivivinyo ezingcono kakhulu zokuqinisa ama-quadriceps. Indlela elula kakhulu yokwenza noma yikuphi, ngakho-ke akudingekile ukuya ejimini ukuze uthuthukise amandla emilenze yakho. Okudingekayo kubagibeli bamabhayisikili.

Thola ukuthi ungayenza kanjani isimiso somzimba ogcwele ngesihlalo. Ungathola isimo ekhaya, ngaphandle kwesidingo sokuya ejimini noma usebenzise imishini eminingi yezemidlalo. Ukuzivocavoca okulula okuklanyelwe ukuqinisa imisipha.

Zitholele izivivinyo zendlela yokuqeqeshwa kaRobert Pattinson. Hlangana nokuqeqeshwa kwezempi ukuze ube u-Batman.

Zitholele izivivinyo ezihamba phambili zesisu ezinamabhande okumelana. Ukuzivocavoca okungajwayelekile okuzothuthukisa amandla amakhulu esisu ngomthelela ophansi. Kulula ukwenza noma yikuphi.

I-gluteus medius ingeyeqembu le-gluteus muscle. Thola ukuthi imuphi umsebenzi enawo, lapho ikhona ngokuqondile nokuthi yiziphi izivivinyo ezingcono kakhulu zokuwuqinisa. Ukwenza njalo noma yikuphi ngaphandle kwezisindo.

Zitholele ukuthi uhlolo olusha lomzimba okuzodingeka aluphumelele amasosha esikhathi esizayo Ezempi Yase-United States kuzoba njani, kusukela ngo-Okthoba 2020. Konke ukujima nendlela yokukusebenzisa. Uzokwazi ukudlula?

Yenza lo mkhuba wokuqeqesha echibini, ngaphandle kokubhukuda. Ngaphansi kwamanzi ungenza izivivinyo eziningi ukukusiza uhlale usesimweni. Thola ukuthi ungasebenzisa kanjani i-pool.

I-boxing ingenye yezindlela ezingcono kakhulu zokuthola ukuqina nokuphina umzimba wakho. Sikufundisa isimiso sokuthi ukwazi ukucula noma yikuphi, ngaphandle kokuthi uye ejimini. Thola izihluthulelo zokwenza ukuqeqeshwa okuphelele kwesibhakela ekhaya.

Zitholele izivivinyo ezingcono kakhulu zasemuva ongazifaka ohlelweni lwakho lokuzifudumeza, lokupholisa phansi, noma izikhathi zokutakula ezisebenzayo. Ukugcina umhlane oqinile kuzokwenza ube nobuhlungu obuncane futhi unciphise amathuba okulimala.

Isibindi sokwenza lo mkhuba wokuqeqesha umlenze ngokuphindaphinda okungu-1000. Izivivinyo eziyishumi eziyisisekelo ukuze ulolonge umzimba wakho ophansi futhi unciphise iphesenti lamafutha omzimba.

Abasubathi abaningi baqeqesha ama-biceps ngokuzivocavoca kwama-curl. Zitholele ama-dumbbell nama-barbell biceps umzimba wokuthuthukisa amandla nokukhuthazela kwalo msipha. Shintsha indlela yakho yokuqeqesha ukuze ukhuthaze imisipha ngezindlela ezahlukene.

Zitholele ukuzivocavoca kwesifuba okungcono kakhulu ongakwenza ejimini futhi ugweme ukungalingani kwemisipha. Abathandi bokuqina abaningi benza izivivinyo ezibeka amathuba okulimala engcupheni. Sikufundisa indlela yokugwema ukulimaza amahlombe akho kanye nomhlane ophansi.

Thola ukuthi ungaqinisa kanjani ama-oblique ngama-dumbbells. Sethula isimiso esilula sokuqeqesha isisindo.

I-hamstrings iyiqembu elikhulu lemisipha elidinga ukuqiniswa ukuze ligweme ukulimala. Thola izivivinyo ezinhle kakhulu ezisebenza amandla e-biceps femoris. Perfect ukwenza ejimini noma ekhaya.

Izisu ziyiqembu eliyisisekelo lemisipha ukuze libe nokuma okuhle nokulinganisela. Zitholele izivivinyo ezihamba phambili ngaphandle kwemishini yezemidlalo bese uqedela umjikelezo wokuqeqeshwa kwesisu ngaphansi kwemizuzu emihlanu.

UWill Smith nguyena ozobe ephethe isikhundla sokuba yiGenie ka-Aladdin. Ukuze ujabulele umzimba ophelele, umlingisi uye waqeqeshwa kanzima. Thola ukuthi zingaki izinsuku aziqeqeshe nokuthi yiziphi izivivinyo azenzile.

Thola izivivinyo ezingcono kakhulu zokuqeqesha ngaphandle nokukhuthaza ukuncipha kwesisindo. Le nqubo yokuqeqesha ayidingi imishini yezemidlalo, ngakho-ke ungayenza kunoma iyiphi ipaki noma ogwini.

I-triceps iyimisipha encane emzimbeni ongaphezulu, kodwa ibaluleke kakhulu ekwandiseni indololwane. Thola izivivinyo ezingcono kakhulu zokunciphisa i-flab ezingalweni, uziqinise futhi uthuthukise ukusebenza kwakho kwezemidlalo.

Ama-pistol squats noma ama-squats emilenze eyodwa kungenye yezivivinyo eziyinselele kakhulu. Zitholele izivivinyo ezingcono kakhulu zokuthuthukisa amandla ngomlenze owodwa futhi ukhuphule ukusebenza kwakho nokulinganisela.

Ukusebenza nsuku zonke kuletha izinzuzo eziningi zezempilo. Zitholele izinzuzo zokuhamba ngebhayisikili nsuku zonke. Uzothuthukisa impilo yakho engokomzimba nengokwengqondo, ngaphezu kokukwazi ukwelula impilo yakho.

I-Pilates iyisiyalo esiqinisa yonke imisipha yomzimba. Thola izivivinyo ezingcono kakhulu zokuba nesisu esiqinile futhi ukwazi ukwenza kangcono ekuqeqesheni kwakho ukumelana.

Ukuqeqesha kakhulu akusho ukuthi kufanele wenze izivivinyo ezinamandla kakhulu noma ezinomthelela omkhulu. Zitholele izivivinyo ezingcono kakhulu ezingenamthelela omncane ozoqinisa ngawo wonke umzimba wakho.

Ukuqeqeshwa kwe-Eccentric kuyisu elihle lokuthola isisu esimakiwe. Thola ukuthi kwenziwa kanjani nokuthi yiziphi ezihamba phambili ukuze uthole i-six pack ephelele.

I-kettlebell ingenye yemishini yezemidlalo engcono kakhulu yokuqinisa umzimba wonke. Zitholele umjikelezo wokuqeqeshwa ngokuzivocavoca okuhlanganisiwe okuzokhuphula izinga lokushaya kwenhliziyo yakho. Iphelele ngokwenza i-HIIT!

Ukuqinisa izisu kuwumgomo wabasubathi abaningi. Thola izivivinyo ezingcono kakhulu zokuqeqesha ngethawula noma yikuphi. Akudingekile ukuya ejimini ukumaka isisu.

Thola izivivinyo best ukwandisa amandla abesifazane. Uzosebenza umzimba wonke, ngaphandle kwesidingo sokuzivocavoca okunzima noma ngamasu amaningi kakhulu.

Ama-hamstrings ayisisipha okunzima ukusiqinisa uma singenzi izivivinyo ezibonisiwe. Zitholele ukuzivocavoca okuthi, ngokocwaningo lwakamuva, kunganciphisa amathuba akho okulimala ngesigamu.

Ukuzivocavoca okuhlangene kuyindlela ehlukile yokuqeqesha ubuthakathaka nokunciphisa ingozi yokulimala. Thola ukuthi yiziphi izinzuzo zayo kanye namathiphu athile okukwenza ngendlela efanele.

Ukuqinisa izingalo kuyadingeka ukuthi usebenze kakhulu i-triceps, ngaphezu kwama-biceps. Zitholele izivivinyo ezingcono kakhulu zokusebenza ngesisindo sakho, noma yikuphi. Ngeke kudingeke ukuthi uye ejimini ukuze ube nemisipha echaziwe.

Ama-hamstrings ayimisipha enzima ukuyiqeqesha yodwa. Sizothola indlela engcono kakhulu yokuyifinyelela ukuze sikhulise ivolumu yayo ngokulinganayo futhi ngaphandle kokuzilimaza.

Amadolo angelinye lamalunga ajwayele ukulimala. Thola izivivinyo ezingcono kakhulu zokuqinisa imisipha ezungeze idolo futhi uvimbele noma yikuphi ubuhlungu noma ukulimala.

Ukuqinisa umzimba ophansi kubalulekile ukuze kuvikelwe amalunga edolo nezinqulu. Thola izivivinyo ezingcono kakhulu zokusebenza amandla, ukusebenzisana, ukuhamba nokuvumelana nezimo.

Izindlela zokuqeqesha zemijaho yokushona phansi kufanele ziqine kakhulu kunokujwayelekile. Zitholele uhlelo lokuqeqesha oluzoqinisa umzimba wakho wonke ngokushesha.

Amahlombe ayingxenye ebalulekile yomzimba, futhi abagijimi abaningi abazi ukuthi bangabaqeqesha kanjani ngaphandle kwesidingo sokusebenzisa imishini yezemidlalo. Zitholele ukuzivocavoca okuhle kakhulu ngesisindo sakho.

Ukuhamba ngendiza kwenza umzamo owengeziwe emizimbeni yethu. Ngokujwayelekile sigcina sinomzimba oqinile futhi obuhlungu ngenxa yokuchitha amahora amaningi sihlezi. Zitholele indlela yokuqeqeshwa engcono kakhulu yokusebenzisa ukujikeleza nokuphumuza imisipha.

I-glutes ingenye yemisipha enzima kakhulu ukuyiqinisa. Thola izivivinyo ezingcono kakhulu zokukufeza usebenzisa amabhande okumelana. Indlela yokuqeqesha yabesilisa nabesifazane.

Izingalo ziyingxenye ebalulekile yomzimba okufanele siyiqeqeshe ukuze sithuthukise ukusebenza kwethu kunoma yimuphi umdlalo. Zitholele izivivinyo ezingcono kakhulu zokuziqinisa, noma ungathandi ukuqeqesha umzimba ongaphezulu.

Ama-oblique yimisipha eyakha iphakethe lethu lesisu. Thola ukubaluleka kokuba nawo aqine nokuthi yiziphi izivivinyo ezingcono kakhulu zokuwaqinisa.

Amabhendi okumelana ayisisekeli esifanelekile sokuqeqeshwa okujulile ngesisindo somzimba wakho. Zitholele izivivinyo ezilula ezizokusiza uqinise umzimba wakho noma yikuphi.

I-bosu iyimpahla yezemidlalo esiyithola kunoma iyiphi indawo yokuzivocavoca. Thola izinzuzo zokusetshenziswa kwayo kanye nokuzivocavoca okungcono kakhulu kokuqinisa umzimba wethu wonke. Lungela ukuqeqeshwa komzimba ogcwele.

Ukuze ulahlekelwe isisindo udinga ukudla okufanele futhi uhlale usebenza emini. Ucwaningo luveza ukuthi ukugijima, izikhawu ze-high-intensity, noma i-cardio emaphakathi kungcono kakhulu.

Ukushesha kuyikhono esilahlekelwa yikho eminyakeni edlule. Zitholele izivivinyo ezingcono kakhulu zokuyithuthukisa futhi ungenise ohlelweni lwakho lokuqeqesha.

I-quadriceps ingenye yemisipha ebaluleke kakhulu emzimbeni wethu. Ziyakwazi ukuhlanganisa idolo nge-hip, ngakho-ke kubalulekile ukuthi uzigcine ziqinile ukuze zibe nokuzinza okuhle komzimba. Thola izivivinyo ezinhle kakhulu ongayenza ejimini noma ekhaya.

Thola izivivinyo ezingcono kakhulu zokuqinisa izingalo zakho ejimini. Funda ukusebenza ngokufanele wonke umzimba wakho ophezulu. Faka lezi zivivinyo ohlelweni lwakho lokuqeqesha ukuze uthole imiphumela ngesikhathi esifushane.

Thola indlela yokuqeqesha engcono kakhulu yokuqinisa umzimba ophansi. Uzofunda ukwenza izinhlobo ezahlukene zama-squats futhi uzosebenza nemishini yezemidlalo yokuzivocavoca. Lungela ukuthola amandla kuma-quads akho, ama-hamstrings, ama-glutes, nama-core.

I-TRX iyinto yezemidlalo enconyelwe ukuqeqesha umzimba wonke ngesisindo sakho. Ukwengezwa kokungazinzi kunikeza amandla kuzo zonke izivivinyo. Zitholele uhlelo oluhle kakhulu lomzimba ogcwele nge-TRX.

Ukuqeqeshwa njengombhangqwana osukwini lwe-Valentine kungenye yezinketho zothando nezingcono kakhulu. Zitholele izinhlobo ezine zezindlela zokuqeqesha ozoqinisa ngazo umzimba wakho ngokugcwele futhi uthuthukise ukusebenza kwakho kwezemidlalo.

Ingemuva isethi yemisipha ehlukahlukene eyenza ukuzinza emgogodleni wethu. Thola izivivinyo ezingcono kakhulu zokuyiqinisa ngesisindo sakho futhi kulula ukuyenza noma yikuphi.

I-kettlebell iyimishini yezemidlalo evumela izinhlobo eziningi zokuzivocavoca okuhlanganisiwe. Thola izivivinyo ezingcono kakhulu zokulahlekelwa amafutha, ukuchaza imisipha noma ukwandisa ubunzima bokuqeqeshwa kwakho.

Ukuqinisa umzimba ongaphezulu akudingeki kube yisicefe futhi kube okuyisidina. Ukuze ugweme ukusebenzisa imishini noma izivivinyo ezihlukanisiwe, thola umzila wokuqeqeshwa ongcono kakhulu onokuvocavoca umzimba okuhlanganisiwe.

Ukuqinisa isitimela esiphansi kungenzeka ngaphandle kokunyathela i-GAP class. Thola ukuqeqeshwa okungcono kakhulu kwesisu, izinqe nemilenze ngokunyakaza okusebenzayo kanye nokuzivocavoca okuhlanganisiwe.

Ukuthola isisu esiqinile akulula njengoba kubonakala. Enye indlela yokuzivocavoca kwakudala elele phansi, ukuzivocavoca okuqondile. Thola izindlela ezintsha zokusebenzisa i-abs yakho futhi uzethule ezindleleni zakho zokuqeqesha.

Ukuba ne-abs eqinile futhi ephawuliwe kuwumgomo wabasubathi abaningi. Thola ukuthi ungaqala kanjani ukuvivinya lo msipha, noma ngabe ungumuntu osaqalayo noma awungenisi i-abs ohlelweni lwakho lokuqeqesha.

Ukuchaza imisipha kuwumgomo wabathandi bokuqina abaningi. Zitholele izivivinyo ezingcono kakhulu zokuphina umzimba wonke ngaphandle kwesidingo sokuya ejimini.

Ukuya ejimini ngaphandle kwesimiso sokuqeqesha kuyiphutha langempela. Sikufundisa indlela engcono kakhulu yokusebenza umzimba wonke futhi unciphise isikhathi sokuzivocavoca umzimba.

Ukuthola isisu esiyisicaba futhi esiqinisiwe kuwumgomo wamadoda amaningi. Ukwazi ukukhombisa i-six-pack ephelele kuzokwenzeka ngalo mkhuba wokuzivocavoca kwesisu. Thola ukunyakaza okuhle kakhulu futhi uqale ukuqeqeshwa manje.

Ukuthola isisu esiyisicaba kuwumgomo womzimba wabesifazane abaningi. Thola izivivinyo ezingcono kakhulu zokuqinisa isisu nokunciphisa amafutha omzimba. Ungazenza ekhaya noma ejimini.

Isisu singelinye lamaqembu emisipha abaluleke kakhulu emzimbeni wethu. Thola izivivinyo ezingcono kakhulu zokuzivocavoca umzimba ophansi wesisu. Bathule ohlelweni lwakho lokuqeqesha ukuze ufinyelele umgomo wakho ngokushesha.

Ukuqeqeshwa kokuzivocavoca kwesikhashana kungenye yezindlela ezingcono kakhulu zokwenza izinqubo zenhliziyo, kuyilapho ulondoloza imisipha yemisipha. Thola ukuthi kwenziwa kanjani ngendlela efanele nokuthi yiziphi izici okufanele ibe nazo.

Ukuphakamisa izinqe kungenye yezinhloso ezivame kakhulu emhlabeni wokuqina. Zitholele izivivinyo ezinhle kakhulu zokuvula le ngxenye yomzimba. Susa i-gluteal amnesia ngalo mkhuba wokuqeqesha.

Ukuntuleka kwesikhathi kungasho ukuthi amadoda amaningi awakwazi ukuya ejimini ukuze aziqeqeshe. Thola izivivinyo ezingcono kakhulu zokuqeqesha ekhaya futhi uqinise umzimba wonke ngesisindo sakho.

Abesifazane abaningi abanaso isikhathi sokuya ejimini ukuze baziqeqeshe. Zitholele izivivinyo ezinhle kakhulu ongayenza ekhaya ngomzimba wakho kanye nezihlalo ezimbalwa. Ungaba sesimweni ngaphandle kokushiya indlu yakho, siyakubonisa!

I-double chin iyindawo yomzimba enqwabelanisa amafutha omzimba futhi ayithokozisi ngobuhle. Zitholele izivivinyo ezingcono kakhulu zokususa isilevu esikabili futhi ubonise intamo eqinile neqinile.

Ama-glutes yimisipha enamandla kakhulu emzimbeni wethu. Thola indlela yokuzivocavoca esebenzayo ezokwenza ube nesinqe sensimbi. Ukuqinisa i-gluteus yakho akunzima kangako uma ukhetha ukunyakaza okulungile.

Amathole (amathole) ayingxenye yomzimba abantu abambalwa abachitha isikhathi beziqeqesha. Sikufundisa izivivinyo eziningana zokuqinisa amathole futhi unciphise amathuba okulimala kwamaqakala. Yethula lezi zivivinyo ohlelweni lwakho lokuqeqeshwa lwamasonto onke.

Ukuqeqeshwa ngaphandle kwejimu kungenzeka. Zitholele ukuzivocavoca okuhle kakhulu ezitebhisini ongakwenza ukuqinisa umzimba wakho wonke. Izindlela ze-HIIT, izivivinyo zezingalo nemilenze, izivivinyo ze-plyometric, njll.

Insimbi yesisu (ipulangwe) ingenye yezivivinyo ezingcono kakhulu ongayethula ohlelweni lwakho lokuqeqesha ukuqinisa isisu kanye nomgogodla. Zitholele izivivinyo zamapulangwe eziyisishiyagalombili, ezihlukile kwezakudala futhi ozoshukumisa umzimba wonke ngazo.

Thola izivivinyo zengalo ezihamba phambili ngaphandle kwezisindo. Yazi isimiso sokuqinisa umzimba ongaphezulu ngaphandle kwama-dumbbell noma izisindo.