Uzinzo Ball Circuit Workout

Uyayazi laa bhola inkulu, ihlala inemibalabala oyibonayo ejimini? Kukuzinza okanye ibhola yaseSwitzerland. Usenokuva malunga nebhola yonyango, ibhola yokuzalwa, ibhola yebhalansi okanye ibhola yomzimba. Ibhola ezinzileyo sisixhobo esisebenza ngeendlela ezininzi kwaye sisoloko sisetyenziswa kancinci. Ukubandakanya ibhola ekusebenzeni kwakho kunokuphucula umsebenzi ophambili kunye nokuvavanya ibhalansi yakho.

Namhlanje imizuzu engama-25 yokuzilolonga igxile ekutshiseni umzimba wonke okhuthaza amandla akho kunye nokulungelelana. Ukufumana iziphumo ezizezona zilungileyo, jonga ukuba ungawugqiba wonke umjikelo wesekethe ngaphambi kokuba uthathe ikhefu. Kodwa khumbula ukuba le fomu ibalulekile. Lumka xa isikali sakho sivavanywa!

Ibhola ezinzileyo

Ingaba udinga ntoni: ubunzima bakho kunye nebhola!

ixesha: Imizuzu engama-25

Ubunzulu obucetyiswayo: Ukuphindaphinda kwe-12 ngokuzivocavoca, iisekethe ezi-2 | Imizuzwana engama-60 yokuphumla phakathi kweesekethe

1. Yahlula i-Squat

1. Yima ngonyawo olunye ebholeni emva kwakho, iingalo zisondele emzimbeni wakho.
2. Yehlisa umzimba wakho ukuya emgangathweni, thoba isinqe sakho kunye namadolo kwaye uncike kwi-torso yakho phambili.
3. Cinezela ngonyawo lwakho lwangaphambili ukuze ubuyele kwindawo yokuqala. Gqibezela zonke iireps kwelinye icala ngaphambi kokuba utshintshele kwelinye.

2. Tyhala phezulu

1. Xhasa umzimba wakho ngezandla zakho ebholeni, iingqiniba zigobile kwaye isifuba siphantse sadibana, imilenze ithe tye, kwiinzwane zakho.
2. Tyhila ingalo yakho ngokuthe tye, ugcine umva wakho uthe tyaba kwaye isinqe sakho sihambelana namagxa akho.
3. Yehlisa umzimba wakho kwindawo yokuqala kwaye uphinde.

*Utshintsho: Yenza i-push-ups kwindawo ezinzileyo kwaye usebenzise ibhola yakho njengoko ubona kufanelekile.

3. Ab Crunch

1. Lala ngomqolo wakho ebholeni, izandla emacaleni entloko yakho kwaye iinyawo zakho zithe tyaba, amadolo agobile.
2. Phakamisa intloko namagxa akho ebholeni, uthintele izihlunu zesisu sakho. Musa ukutsala intloko ngezandla zakho.
3. Yehlisa intloko namagxa kwaye uphinde.

4. I-Deadlift

1. Qala kwindawo yoku-squatting ngebhola ephantsi phambi kwakho.
2. Yima umde kwaye uphakamise ibhola yakho ngaphezulu kwentloko yakho, wolule ngokupheleleyo iingalo zakho.
3. Nciphisa ibhola phantsi, ubuyele kwindawo ye-squat.

5. I-Triceps Dip

1. Beka izandla zakho kwibhola emva kwakho, iingalo ezithe tye, iinyawo zithe tyaba ngaphambili.
2. Yehlisa umzimba wakho, ugobe kwiingqiniba nasemadolweni de umqolo wakho ongezantsi uchukumise ibhola.
3. Yima kwaye ubuyele kwindawo yokuqala.

*Utshintsho: Yenza i-triceps dips kwindawo eqinile, ezinzileyo kwaye usebenze usebenzisa ibhola.

6. Intaba

1. Beka izandla zakho phezu kwebhola, iingalo ngqo kunye nemilenze ngqo ngasemva, uphumle kwiinzwane zakho.
2. Zisa idolo elinye kwibhola, ugcine umzimba wakho wonke ukwindawo yokutyhala.
3. Qinisa loo mlenze kwaye uphinde kwelinye icala. Gcina umqolo wakho ulula kunye nezinqe zakho ngokuhambelana namagxa akho kuwo wonke.

7. Ukuphakamisa umlenze

1. Lala ngomqolo imilenze yakho iqonde kwaye ibhola phakathi kweenyawo zakho, izandla ecaleni kwakho.
2. Phakamisa imilenze yakho, uphakamise kancinci umqolo wakho ongezantsi.
3. Yehlisa imilenze yakho ukuze ucofe ibhola emhlabeni kwaye uphinde, ugcine umzimba wakho ophezulu uzinzile kunye nemilenze ngqo kuyo yonke intshukumo.

8. Beka

1. Guqa phantsi ngeengalo zakho ebholeni kunye nesifuba sakho kwiingalo zakho.
2. Tyhiliza ibhola phambili, uyiqengqe ecaleni kweengalo zakho njengoko wandisa iingalo zakho, ugcine umqolo wakho ungathathi hlangothi/umcaba.
3. Tsala ibhola ubuyele kwindawo yokuqala.

9. Ukwandiswa kwasemva

1. Lala ngentloko yakho ecaleni kwebhola, iingalo zakho ziwele phezu kwesifuba sakho esingasentla kwaye imilenze yakho yoluliwe ngasemva.
2. Phakamisa isifuba sakho ebholeni, uze kwindawo ethe nkqo.
3. Sukuxhumela phezulu naphantsi ebholeni njengoko usenza irep nganye.

10. Ibhulorho yeGlute

1. Lala ngomqolo ngezithende zakho ebholeni, imilenze ithe tye kwaye izandla zakho emacaleni.
2. Phakamisa isinqe sakho ukusuka emgangathweni kumgca othe ngqo phakathi kweenyawo zakho namagxa akho.
3. Yehlisa umzimba wakho phantsi kwaye uphinde.