Fitness Women Workout

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Mayelana nalolu hlelo lokusebenza

Siyakwamukela kuhlelo lokusebenza lwe-Android Body Weight Exercise, umngane wakho wokugcina wokufaneleka ukuze ube nempilo enempilo futhi enamandla. Lolu hlelo lokusebenza lugcwele izinhlobonhlobo zokuzivocavoca kwesisindo somzimba ukukusiza ukuthi uhlale ufanelekile, uqinise imisipha yakho, futhi uthuthukise inhlalakahle yakho iyonke. Kungakhathaliseki ukuthi ungumthandi wokufaneleka noma usaqala, lolu hlelo lokusebenza lunokuthile kwawo wonke umuntu.

Izici Eziyinhloko:

I-Wall Sits Exercise:
Qinisa umzimba wakho ophansi nge-isometric wall sits. Ukuzivocavoca okulula kodwa okusebenzayo ukusebenza kuma-quads nama-glutes akho.

I-V-Crunch Exercise:
Gcoba umgogodla wakho ngama-V-crunches. Khomba imisipha yakho yesisu ukuze uthole indawo ephakathi nendawo eqinile.

Ukuzivocavoca kwe-Tricep Dip:
Thuthukisa amandla engalo yakho ngama-tricep dip. Ilungele ukuthoniza ngemuva kwezingalo zakho.

Ukuzivocavoca kwe-Superman:
Zizwe njengeqhawe elikhulu njengoba usebenza emhlane wakho kanye nemisipha eyinhloko ngokuzivocavoca kwe-superman.

Ukuzivocavoca kwe-Straight Arm Plank:
Thola umgogodla oqinile nomzimba ongaphezulu ngalokhu kuhluka kwepulangwe lakudala.

Ukuzivocavoca kwe-Squat Jump:
Khulisa amandla akho aphansi kanye nokuba lula ngokugxuma kwe-squat okuqhumayo.

Ukuzivocavoca kwe-squats:
Ingcweti yobuciko bokuqina ukuze uqinise ama-quads akho, ama-hamstrings, nama-glutes.

I-Reverse Crunch Exercise:
Khomba imisipha yakho engezansi yesisu ukuze uthole ukujima okuyisisekelo okuzungezwe kahle.

Ukuzivocavoca ngamaPush-Ups:
Ama-push-ups wakudala wamandla aphezulu nokuqina komzimba.

I-Prone Flutter Kicks Exercise:
Sebenza emhlane wakho ongezansi futhi ujabule ngalo mnyakazo obhakuzayo.

Ukuzivocavoca kwePlank Leg-Up:
Phakamisa igeyimu yakho yepulangwe ngokungeza ukuphakamisa imilenze ukuze uthole ukujima okuyisisekelo okuqinile.

Ukuzivocavoca kwePlank nokufinyelela:
Ukuhlukahluka kwepulanga okuyinselele ukuthuthukisa ibhalansi namandla ayisisekelo.

Ukuzivocavoca kwe-One-Leg Push-Ups:
Thatha ama-push-ups akho uwayise kwelinye izinga ngokuhlanganisa ukuqina komlenze owodwa.

Ukuzivocavoca kwe-Mountain Climber:
Khulisa ukushaya kwenhliziyo yakho futhi uhlanganyele wonke umzimba wakho nabaqwali bezintaba.

Ukuzivocavoca kwe-Military Push-Ups:
Hlola amandla akho aphezulu ngamapush-ups esitayela samasosha.

Ukuzivocavoca Ukuphakamisa Umlenze:
Qinisa imisipha yakho engezansi kwesisu ngokuphakamisa umlenze.

Ukuzivocavoca Kokuphuma Emlenzeni:
Thuthukisa ukuhamba komzimba wakho ophansi kanye nokuvumelana nezimo ngalo msebenzi.

Ukuzivocavoca Kokuwisa Umlenze:
Ukuvivinya umzimba okuphansi kwesisu okuyinselele komgogodla oqinile.

Ukuzivocavoca kwe-Knee Push-Ups:
Iphelele kwabaqalayo, ukusunduza kwamadolo kuyindlela enhle yokwakha amandla aphezulu omzimba.

Ukuzivocavoca kwe-hyperextension:
Gxila emhlane wakho ophansi nge-hyperextensions, eyaziwa nangokuthi "ama-supermans."

Ukuzivocavoca Kwamadolo Aphakeme:
Thuthukisa ukuqina kwenhliziyo namandla emilenze ngamadolo aphakeme.

Ukuzivocavoca kwe-Glute Kickback Pulse:
Khomba ama-glutes akho futhi wakhe ingemuva eliqinile ngalo mnyakazo oshaya ngamandla.

Ukuzivocavoca kwe-Glute Kick-Back:
Qinisa futhi uzwise imisipha yakho ye-glute ngalo msebenzi osebenzayo.

I-Flutter Kicks Exercise:
Sebenza emisipha yakho ephansi yesisu futhi ukhulise ukukhuthazela ngokukhahlela kwe-flutter.

Imbongolo Ikhahlela Ukuzivocavoca kwe-Pulse:
Guqulela indlela yakho ukuze uqine ngokukhahlela izimbongolo.

Imbongolo Ikhahlela Ukuzivocavoca:
Hlukanisa futhi uqophe ama-glutes akho ngokukhahlela izimbongolo.

Ukuzivocavoca kwe-Diagonal Plank:
Inselele umongo wakho nokuzinza ngamapulangwe ayi-diagonal.

Ukuzivocavoca kwe-Dead Bug:
Qinisa umongo wakho futhi uthuthukise ukusebenzisana ngokusebenza kweziphazamisi ezifile.

Ukuzivocavoca kwe-Crunches:
I-crunches yakudala yendawo yesisu echazwe kahle.

Ukuzivocavoca kwe-Crunch Kicks:
Engeza i-twist enamandla kuma-crunches akho ngokunyakaza kokukhahlela.

Ukuzivocavoca kwe-Cobra Stretch:
Yelula futhi unciphise ukungezwani emhlane wakho ongezansi nge-cobra stretch.

Ukuzivocavoca kwe-Box Push-Ups:
Inguqulo eguquliwe ye-push-up ukuze ungene kalula kumnyakazo wakudala wokusunduza.

Ukuzivivinya Inja Yezinyoni:
Thuthukisa ibhalansi yakho nokuzinza okuyisisekelo ngokuzivocavoca kwenja yenyoni.

Ukuzivocavoca kwe-Tricep Dip:
Hlukanisa futhi uqinise i-triceps yakho ngalo msebenzi osebenzayo.

I-Reverse Crunches Exercise:
Sebenza emisipha yakho engezansi yesisu ngokuhlehla kwe-reverse.

Hlala usendleleni ngemigomo yakho yokufaneleka ngokuhlanganisa lezi zivivinyo ohlelweni lwakho lwansuku zonke. Noma ngabe usekhaya noma usohambeni, lolu hlelo lokusebenza lunikeza imiyalelo enemininingwane namathuluzi okulandelela ukukusiza ukufeza izinhloso zakho zokufaneleka.