Iinyathelo ezili-12 kwiifom ezifunayo

Ngoko, wanquma ukungena kwimidlalo, kodwa awazi ukuba uya kuqala! Yonke into isiseko kuphela. Ngeendlela ezili-12 ezilula, unokuzifaka ngokusemgangathweni kunye nokuxhasa isiphumo.

Kwaye kubaluleke kakhulu - akudingeki ukuba uthenge ukubhalisa kwi-gym.

Kulezi zifundo awuyi kufuna izixhobo ezikhethekileyo okanye izixhobo. Ezi zifundo zisekelwe ekusebenziseni ngokulinganayo ubunzima bomzimba wakho, kwaye unako ukuzenza phantse naphi na.

Uluhlu olunzima lokuqeqesha luqeqesho olunzulu lweetyhula imizuzu engama-30, ngokusekelwe kuphela kumandla okuchasene. Uqeqesho olunjalo lunceda ukugcina ifomu elihle kakhulu ngaphandle kokuya kwindawo yokuzivocavoca. Into eyona nto kuphela ukukwazi ubuchule obuchanekileyo bokusebenza ngamnye kwaye ukwazi ukudibanisa ngokuchanekileyo uqeqesho olulodwa lwe-20-30.

Ngaphambi kokuba uqale, thintana nomsebenzi ophumelelayo kunye nobunzulu ukuze umphumo ungagcinanga ulinde! Yaye khumbula: kungcono ukwenza okuncinci nokubhetele kunokuba kuninzi kunye nokungalunganga!

1. I-Push-ups.

Uphuhliso lokusebenza:

1. Beka iingalo nemilenze yakho malunga nobubanzi begxa ngaphandle.
2. Gcina umzimba wakho kwindawo ye "lath". Umzimba wakho kufuneka udale umgca ochanekileyo ukususela kwisithsaba ukuya emacaleni.
3. Gcina intamo yakho ngokuhambelana namagxa akho.
4. Ngethuba le-push-up, zama ukugcina iingqamlezo zakho kufuphi nomzimba wakho.

I mpazamo:

1. Amagqabi akho avule okanye aqhube.
2. Intloko yakho iphakanyisiwe okanye iphendukele phezulu.
3. Amahlombe akho ahlala ephakanyiselwa kumahlombe.

Yenza lula umsebenzi:

Ukuzinza okukhulu, ukwandisa umgama phakathi kokuyeka kwakho.

Abaqalayo bangenza i-push-ups kwindawo apho amadolo ephantsi. Ngokhetho olunjalo, kubalulekile ukubeka iliso ukulondolozwa komgca ochanekileyo wezinkuni kunye nomva.

2. Cwangcisa.

Uphuhliso lokusebenza:

1. Beka iingalo zakho malunga nobubanzi bomda okanye ububanzi obubanzi.
2. Gxininisa izikhwebu zakho.
3. Zama ukugcina umzimba wakho ngqo kumgca wekhanda lakho ukuya ezinyaweni zakho.
4. Gxininisa umlindi wesisu.
5. Cinezela i-chin yakho.
6. Hlela amehlo akho phantsi okanye ezandleni zakho.

I mpazamo:

1. Amagqabi akho avule okanye aqhube.
2. Intloko iphakanyiswa phezulu.
3. Umzimba wakho unesimo sokuthi awukwazi ukugcina umgca ochanekileyo.

Yenza lula umsebenzi:

Abaqalayo banokubamba ibha ngaphantsi kwexesha elifunekayo.

3. Ibhuloho ezukileyo.

Uphuhliso lokusebenza:

1. Yamkela isikhundla esifanelekileyo.
2. Gqiba ngamadolo uze ufake iinyawo zakho ngobubanzi bamagxa akho, iminwe yakho ibhekise phambili.
3. Ukwandisa imisipha yomzimba.
4. Bamba izithende zakho phantsi uze uphakamise iinqumlo zakho.

I mpazamo:

1. Jonga imisipha yakho yesisu. Kumele ukuba zixakeke.
2. Zama ukuphakamisa i-pelvis kakhulu. Umqolo wakho awufaneleki.

4. Ukuhlaselwa kwesigcawu.

Uphuhliso lokusebenza:

1. Yamkela isikhundla sokuqala sokunyusa.
2. Lunge ngeenyawo ezilungileyo ukuya ngaphandle kwesandla sokunene.
3. Umhlaba wonke unyawo.
4. Buyela kwisikhundla sokuqala.
5. Phinda ufana nomnye umlenze.
6. Zama ukubamba isikhundla sebha.

I mpazamo:

1. Amagxa akho atshintsho ukusuka kumgca wezandla zakho.
2. Zakho iinqununu.

5. Ubophe ngekotoni.

Uphuhliso lokusebenza:

1. Thatha indawo yokuqala yebar.
2. Ngesandla sakho sokunene, chukumisa ngokukhawuleza ihlombe elisele.
3. Buyela kwisikhundla sokuqala.
4. Phinda ngelinye icala: isandla sokunxele kwicala elifanelekileyo.
5. Zama ukugcina indawo efanelekileyo yebha, ngokugqithiseleyo ugxininisa isisu nesisu.

I mpazamo:

Uphethe i-center of gravity of your body when you carry cotton.

6. Amaqela.

Uphuhliso lokusebenza:

1. Beka iinyawo zakho ububanzi bendawo. Ngenxa yesiphumo esiphezulu, ububanzi bungancitshiswa.
2. Vula iinzwane zeenyawo zakho. Oku kuya kugcina imali.
3. Gxotha kwaye uzame ukugcina umqolo wakho ngqo.
4. Khangela phambili kunye ncinane.
5. Amadolo akho kufuneka ahambelane neenzwane zeenyawo zakho.
6. Ngaba ama-squats anzulu ngendlela enokwenzeka ngayo.

I mpazamo:

1. Amadolo akho ayigcinanga umgca ochanekileyo kunye neesokisi xa ugxuma.
2. Uguqa ngamadolo ngaphakathi.
3. Phakamisa izithende zakho emhlabathini.
4. Dlulisa ubunzima bomzimba kwizwane.

Yenza lula umsebenzi:

Abaqalayo banokugubungela bunzulu njengoko umzimba wabo ubavumela. Ukuba kunzima ukuba ugwebe okanye uzive ungakhathazeki xa ukhwela, uzama ukutshintsha ubunzulu beesikwere.

7. I-lateral lunge.

Uphuhliso lokusebenza:

1. Ukulungiswa.
2. Thatha inyathelo ukuya kwicala, uthumele ubunzima bomzimba wakho phakathi kweenyawo kunye nesithende.
3. Zama ukwenza umlenze omkhulu kunokwenzeka.

I mpazamo:

Amadolo akho awela kumgca weesokisi zakho.

8. I-squat nge-jump.

Uphuhliso lokusebenza:

1. Yenza i squat. Izitya zakho kufuneka zifanane nomgangatho.
2. Umqolo wakho kufuneka ulungele.
3. Ngethuba u-squatting, gcina izandla zakho phambi kwakho, kwaye ngexesha lokuxhuma, uthabathe ngokukhawuleza emva kwakho.
4. Yenza i-jump jump as high kunye nokukhupha.
5. Zama ukuzithoba ngomhlaba.

I mpazamo:

1. Amadolo akho awela kumgca weesokisi zakho.
2. Ngexesha leesikwere, udlulisela ubunzima bomzimba kwiisokisi.

9. Uhlahlela ngokungena.

Uphuhliso lokusebenza:

1. Zama ukugcina idolo lakho kwi-angle degree.
2. Yenza i-lunge iphambili. Ibhokisi lakho elingemuva lingathinti umgangatho.
3. Isibilini sakho sifanele sibe kwindawo efanelekileyo.
4. Zama ukusabalalisa isisindo phakathi kwemilenze yangaphambili nangemuva ukugcina ibhalansi.
5. Yenza ukuxuma: umlenze wangaphambili uphindela emuva, kwaye umlenze ongemuva ungene kwindawo yokuhlala.
6. Jonga izandla zakho: isandla sangaphambili siqhubela phambili, umlenze olwahlukileyo wenza i-back-back back.
7. Zama ukuthobeka ngobumnene.

I mpazamo:

Amadolo akho uthintela phantsi.

Yenza lula umsebenzi:

Abaqalayo bangenza ukuhlaselwa ngokuqhelekileyo ngaphandle kokugxuma.

10. Ukugxila emlenzeni omnye.

Uphuhliso lokusebenza:

1. Ukulungiswa.
2. Nciphisa uxinzelelo lwesisu.
3. Ukunyanzela ukusabalalisa ubunzima bakho.
4. Gxila phantsi uze uphakamise unyawo lwakho kwinqanaba lezintlu. Gcina isokisi zakho zikhangele phantsi. Zama ukugoba ngaphantsi kunokwenzeka.
5. Buyela kwisikhundla sokuma usebenzisa intambo yomlenze oxhasayo.
6. Zama ukungaxinzeli imisipha yentamo, gcina ikhanda lakho likhululekile.

I mpazamo:

1. Xa ujikeleza, uzama ukufikelela kumgangatho ngezandla zakho, okubangela ukuba umqolo wakho uphonte. Qinisekisa ukuba umva wakho uhlala uqonde, kwaye isikhungo sokudakalisa sisisiseko seenxa zonke.
2. Xa ukhangela, uthinta umgangatho.
3. Ngethuba lokudonsa, ubeka imilenze emva kokuphindaphinda. Isiphumo esiphezulu sokusebenza singenziwa kuphela xa utshintshe umlenze wakho emva kwendlela nganye. Zama ukusebenza ngomlenze owodwa, kwaye omnye.

11. Phindela emzimbeni.

Uphuhliso lokusebenza:

1. Thatha isikhundla sokuqala sokuma.
2. Thatha inyathelo ngenyawo olunye.
3. Zama ukugcina idolo langaphambili kwi-angle ye-90 degrees.
4. Jonga umqolo wakho: kufuneka ulungele.
5. Yenza isisindo sakho ngokulinganayo phakathi kwemilenze yangaphambili nangemuva.
6. Amadolo ezinyawo zakho ezinyaweni angathinta umgangatho.
7. Buyela kwisikhundla sokuma, ugxotha isithende somlenze wangaphambili.
8. Jonga ukuhamba kwezandla: isandla sangaphambili siya phambili, ngelixa umlenze olwahlukileyo wenza i-back-back back.

I mpazamo:

1. Utshintshe ubunzima bomlenze wangaphambili kumlenze onyawo.
2. Xa uhla, idolo lakho liguqulwa kwicala.
3. Amadolo akho angaphambili aguqa ngaphakathi.

12. Ukuya kwibhagi ezandleni zakho.

Uphuhliso lokusebenza:

1. Thatha isikhundla sokuqala sokuma. Zama ukugcina imilenze yakho iqonde.
2. Ukulungiswa.
3. Hlala ngaphaya uze uthinte kwiintendelezo zomgangatho.
4. Ukubethelela imisipha yomzimba. Bukela umva wakho. Hambisa ukusuka kwindawo ejikelezayo ukuya kwindawo yebha. Emva koko hamba ezandleni zakho kwelinye icala.
5. Amathanga akho kufuneka athathwe xa usenza utshintsho oluthe ngqo.

I mpazamo:

1. Izandla zakho xa ushukuthela kwisikhundla se-bar siya ngaphaya kwesithuba sokunyusa.
2. Iinqumlo zakho zithatha okanye zijika.
3. Uphakamisa ibhinqa lakho lehlombe.

Yenza lula umsebenzi:

Ngexesha leenguqu ukusuka kwindawo emele ukuya kwindawo yebha, bhinqa imilenze ukwenzela ukuba kube lula kuwe ukwenza lo msebenzi kwaye ugcine ukulinganisela kwakho.

Iziphakamiso zokwenza imisebenzi.

Ukuze uzive uncedo olungakumbi kwimisebenzi eyenziwa, zama ukudibanisa imizimba omnye nomnye ukwenzela ukuba umthwalo kwiiqela ezahlukeneyo zama-muscle ufanane. Ngokomzekelo, ukuba ukhetha ukuqeqeshwa kwe-2 yomzimba ophezulu (umtya kunye ne-push-ups) kunye nokuqeqeshwa kwe-2 engxenyeni engezantsi (imiphunga kunye nezikwere), zama ukutshintshana oku kuqhutyelana ngawo: i-push-ups, imiphunga, ibha, i-squats. Ngokomzekelo, sebenzisa ezi fom zeeqeqesho ezilandelayo ukukhuphula umphumo woqeqesho.

Ifomathi A.

Ingundoqo yale fom yokuqeqeshwa kukuba usebenzise imizuzwana engama-30, uphumle imizuzwana eyi-10. Ukugqiba, uya kufuna iimvavanyo ezintathu zokukhetha. Usebenziso ngalunye lwenziwa kathathu.

Inkambo yo qeqesho:

1. Ukuzivocavoca 1: 30 imizuzwana.
2. Ukuphumla: imizuzwana eyi-10.
3. Ukuzivocavoca 2: 30 imizuzwana.
4. Ukuphumla: imizuzwana eyi-10.
5. Ukuzivocavoca 3: 30 imizuzwana.

Fomathi B.

Kule fomethi yoqeqesho, kuya kufuneka ukhethe ukuqeqeshwa kwe-4. Uqeqesho luya kwenzeka kwiimigangatho ezi-2, ngalinye liqukethe ukuqeqeshwa kwe-2. Umgca wokugqibela kukuba kufuneka usebenze rhoqo ngamaxesha angama-10. Amanyathelo aphindaphindiwe amaxesha angama-8. Okokuqala, uqhuba ngokupheleleyo isigaba sokuqala soqeqesho ukusuka kwimisebenzi emi-2, uze uphumle imizuzu emi-2 kwaye uye kwisinyathelo 2.

Inkambo yo qeqesho:

ISIGABA 1.

1. Ukuzivocavoca 1: 10 ubuya.
2. Ukuzivocavoca 2: 10 ubuya.
3. Phinda isinyathelo 1 amaxesha angama-8.
4. Ukuphumla: 2 imizuzu.

ISIGABA 2.

1. Ukuzivocavoca 3: 10 ukuphindaphinda.
2. Ukuzivocavoca 4: 10 ubuya.
3. Phinda isinyathelo 2 amaxesha angama-8.

Ifomathi C.

Ukwenza ifom C, uya kufuna iimvavanyo ezi-4 zokukhetha. Umgca wokugqibela kukuba uza kwenza amaxesha angama-10 ngelixesha.

Inkambo yo qeqesho:

1. Vula iswatchwatch. Ngaba ukuphindaphinda kwezi-10 zoQeqesho 1.
2. Xa ugqiba ukuphindaphinda kwe-10 yoQeqesho 1, qalisa i-jack jump usebenzise umzuzu o-1 kwisitophuwashi.
3. Ukuqala ukusuka kumzuzu 1: 10 ukuphindaphinda Ukubonisa 2.
4. Xa ugqiba ukuphindaphinda kwe-10 yoVuvo lwe-2, qalisa i-jack jump usebenzise umzuzu o-2 kwi-stopwatch.
5. Ukuqala ukusuka kumzuzu wesi-2: 10 Ukuphindaphinda 3.
6. Xa ugqiba ukuphindaphinda kwe-10 yoVuvo lwe-3, qalisa i-jack jack usebenzise umzuzu o-3 kwisitophuwashi.
7. Ukususela kwiminithi ye-3: 10 yokuphindaphinda kwe-Exercise 4.
8. Yiba nokuphumla.
9. Phinda amaxesha amahlanu.