Girls Workout Music

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Mayelana nalolu hlelo lokusebenza

Amantombazane azivocavoca ngezizathu ezahlukene: ukuhlala enempilo, ukuzethemba, ukuzijabulisa, noma ukufeza umgomo othile. Noma ngabe isiphi isisusa, ukujima kwamantombazane kungasebenza kahle futhi kujabulise ngokuzivocavoca okulungile kanye nezinqubo.

Ezinye zezivivinyo ezinhle kakhulu zokuzivocavoca kwamantombazane yilezi:

I-Singleleg deadlift: Lo msebenzi usebenza ngemuva komzimba, kufaka phakathi ama-glutes, ama-hamstrings, nangemuva. Iphinde inselele ibhalansi nokuzinza okuwumongo. Ukuze ukwenze, thatha ama-dumbbell futhi ume ngesisindo onyaweni olulodwa. Phakamisa olunye unyawo ngemuva komzimba bese ugoba idolo ukuze umlenze ongezansi uhambisane nephansi. Gobela phambili ezinqulwini futhi wehlise umzimba ngangokunokwenzeka. Yima kancane, bese ubuyisela emuva endaweni yokuqala. Yenza ama-reps angu-0 ohlangothini ngalunye.
I-Bicycle crunch: Lo msebenzi uqondise i-abs, ikakhulukazi ama-oblique. Ukuze ukwenze, lala ngomhlane izandla zakho ngemuva kwekhanda lakho futhi imilenze yakho iphakanyiswe phansi. Letha indololwane yakho yesokudla edolweni lakho lesokunxele futhi welule umlenze wakho wesokudla. Bese ushintsha izinhlangothi bese uletha indololwane yakho yesokunxele edolweni lakho lesokudla bese welula umlenze wakho wesobunxele. Gcina izinhlangothi ezishintshana ngokushesha ngangokunokwenzeka imizuzwana engu-0.
I-Clamshell: Lo msebenzi usebenza emathangeni angaphakathi nangaphandle, kanye nama-glutes. Ukuze ukwenze, lala ngohlangothi izinqe namadolo akho egobile ngamadigri futhi izinyawo zakho zimbondelene. Gcina izinyawo zakho ndawonye, ​​​​phakamisa idolo lakho eliphezulu phezulu ngangokunokwenzeka ngaphandle kokunyakazisa ama-hips akho. Yima kancane, bese wehlisa idolo lakho endaweni yokuqala. Yenza ama-reps ohlangothini ngalunye.
Amakhokho: Lo msebenzi usebenza wonke umongo, kanye nezingalo nemilenze. Ukuze ukwenze, lala ngomhlane izingalo zakho ezinwetshiwe phezulu futhi imilenze yakho iqonde. Phakamisa ikhanda, amahlombe, izingalo, nemilenze uyisuse phansi bese ugoqa ube yibhola. Bese welula umzimba wakho ubuyele endaweni yokuqala. Yenza ama-reps.
I-Butterfly situp: Lo msebenzi usebenza i-abs ne-hip flexors. Ukuze ukwenze, lala emhlane wakho izinyawo zakho zihlangene futhi amadolo akho avuleleke emaceleni. Beka izandla zakho ngemuva kwekhanda lakho bese uphakamisa isifuba sakho phansi. Bese ufinyelela phambili bese uthinta izinyawo zakho ngezandla zakho. Bese wehlisela emuva endaweni yokuqala. Yenza ama-reps.
I-Thruster: Lo msebenzi usebenza imilenze, ama-glutes, amahlombe nezingalo. Iphinde inyuse izinga lokushaya kwenhliziyo futhi ishise ama-calories. Ukuze ukwenze, bamba ama-dumbbell amabili bese uwabamba ezingeni lehlombe izintende zakho zibhekane. Yima izinyawo zakho zihlukene ngobubanzi behlombe bese wehlela ku-squat. Bese ucindezela izithende zakho bese uqhuma phezulu, welula izingalo zakho phezulu. Yehlisa ama-dumbbells emuva ezingeni lehlombe bese uphinda. Yenza ama-reps.
I-Pullup: Lo msebenzi usebenza ngemuva, ama-biceps, nezingalo. Iphinde ithuthukise amandla okubamba nokuma. Ukuze ukwenze, bamba i-pullup bar ene-overhand grip ebanzi kancane kunobubanzi behlombe ngokuhlukana. Zidonsele phezulu kuze kube yilapho isilevu sakho singaphezu kwebha. Bese wehlisela emuva endaweni yokuqala. Yenza ama-reps amaningi ngangokunokwenzeka.
I-Pushup: Lo msebenzi usebenza esifubeni, i-triceps, amahlombe, nomgogodla. Iphinde ithuthukise amandla omzimba ophezulu nokuzinza. Ukuze ukwenze, ngena endaweni yepulangwe izandla zakho zibe banzi kancane kunobubanzi behlombe ngokuhlukana nomzimba wakho umugqa oqondile ukusuka ekhanda kuye ezithendeni. Gobisa izindololwane bese wehlisela isifuba sakho phansi. Bese uziphushela emuva uye endaweni yokuqala. Yenza ama-reps amaningi ngangokunokwenzeka.

Sithemba ukuthi umsebenzisi wethu uzothanda lolu hlelo lokusebenza futhi asinike izibuyekezo ezinhle.