Akubona bonke abaya ejimini abazuza imiphumela ngezinga elifanayo. Izinkomba zithonywe yizici eziningi: ukondla okwanele nokujwayelekile, izici zokululama, uhlobo, ukulala nokuqeqeshwa. Kepha kuthiwani uma, noma ngohlobo oluhambelana ngokuphelele, inqubekela phambili yokuthola ubukhulu bemisipha, amandla nokusebenza kukuncane noma ingekho?
Abasubathi abanenkinga enjalo babizwa ngama-ectomorphs noma abantu abanohlobo lomzimba we-asthenic. Kalula nje, azivele zenzelwe ufuzo kwezemidlalo yamandla - yile ndlela imvelo eyalelwe ngayo. Ngakho-ke, umphumela wokuqeqeshwa ubonakala kubo ubuthaka kakhulu futhi uhamba kancane. Kepha ungalilahli ithemba - uhlelo olukhethekile lokuqeqesha i-ectomorph, oluhlanganiswe nokudla okufanele, luzokusiza ukufeza umphumela oyifunayo.
Yini i-ectomorph?
U-Ectomorph ungumuntu othambekele ekuziphatheni komzimba.
Ihlukile kwezinye izinhlobo zomzimba (i-mesomorphs ne-endomorphs) nge-metabolism esheshayo, ngenxa yokuthi ayinalo ungqimba lwamafutha angaphansi. Ama-ectomorphs avame ukuba made, enemilenze emide nezingalo. Imisipha ye-ectomorphs ayithambekele kakhulu ku-hypertrophy, kepha ijwayela kahle ekusebenzeni kokuqina kokuqina kwe-aerobic.
Izici zomzimba
Umzimba wakhe usebenza njengesitofu - "ushisa" wonke ama-calories asetshenzisiwe. Ngenxa yalokhu, angaba nezinsuku eziphakeme ezingama-365 ngonyaka ngaphandle kwemikhawulo ekhethekile yokudla. Lokhu kunezinkinga nobuhle.
Ububi besakhiwo somzimba se-ectomorphic
Ukuze uthole ubukhulu bemisipha, i-ectomorph idinga amakhalori amaningi. Uma i-endomorph idinga insalela engu-10% wokuqukethwe kwekhalori kokujwayelekile kwansuku zonke (inani lama-calories umuntu othile alisebenzisa ngosuku), khona-ke i-ectomorph okungenani ingama-20%. Futhi asikhulumi ngama-calories "angenalutho" avela ekudleni okusheshayo, amaswidi nama-sodas. Ukuze uthole isisindo semisipha esezingeni eliphakeme, udinga ukudla ngokufanele - ukudla okungenamsoco ekudleni akufanele kube ngaphezu kuka-10-20%. Isisekelo kufanele kube amaprotheni ezilwane, ama-carbohydrate ayinkimbinkimbi kanye namafutha angagcwele.
Izinzuzo ze-Ectomorph
Ngokumangazayo, ama-ectomorphs enza amamodeli wokuzivocavoca avelele kakhulu nabakhi bomzimba. Ngokuphakanyiswa kwamandla ne-crossfit, lolu hlobo lomzimba alufanelwe kangako, noma ngabe kusenziwa noma yini ingenzeka.
Ngenxa yesilinganiso esiphakeme semetabolic, kulula kakhulu ngama-ectomorphs ukususa amanoni angaphansi. Bayakwazi ukugcina isimo esomile nesikhululekile unyaka wonke ngaphandle komzamo omkhulu. Ngaphezu kwalokho, i-ectomorphs inamathambo amancane. Ngokuhlanganiswa nemisipha ene-hypertrophied, lokhu kunikeza ukulinganiswa okuhle kakhulu: amahlombe abanzi amise okwibhola kanye ne-quads enamandla enokhalo oluncane, ama-biceps ayindilinga ngemuva kwesihlakala sezandla
Kukhona namanye ama-plus. Isisindo somzimba esiphansi kakhulu namaphesenti aphansi wamafutha angaphansi kwesikhumba awalayishi ngokweqile uhlelo lwezinhliziyo. Ama-ectomorphs athambekele ekungenweni yizifo ezifana nomfutho wegazi ophezulu kanye ne-arrhythmia.
Izici zokuqeqeshwa nokudla
Isibalo esikhethekile sidinga indlela ekhethekile kunqubo yokuqeqesha kanye nasekwakhekeni kokudla. Uhlelo oluhlelwe kahle lwe-ectomorph alukho konke okudingekayo ukuthola umphumela oyifunayo. Ukondleka okufanele kwalolu hlobo lomzimba kubaluleke kakhulu.
Ukudla
Udaba lokondleka kwama-ectomorphs lubaluleke kakhulu - ngaphandle kokudla okujwayelekile nokudla okunempilo, akukho ukuzivocavoca okuzosiza.
Ukudla kufanele kube nokulinganisela, ukudla kufanele okungenani kube ngu-4-5. Konke lapha kulula - akukho mehluko omningi ekudleni kangaki ngosuku, kepha kunzima ukudla lonke inani lokudla ngezikhathi ezi-2-3. Ingakwazi nokwelula isisu.
Imibono eyiphutha ngokudla okunomsoco
Kukhona umbono wokuthi ama-ectomorph angadla noma yini ayifunayo. Njengokuthi, into eyinhloko ukudla inani elifanele lama-calories, khona-ke kuzoba nokukhula.
Lokhu ukuqonda okuyiphutha okukhulu ngezizathu eziningi:
- Okokuqala, awukwazi ukuthola okudla nsuku zonke kwekhalori kusuka kumaswidi nokudla okusheshayo futhi ungatholi izinkinga zempilo.
- Okwesibili, ukudla okunjalo kuzokwehlisa ijubane lomzimba wakho ngokuhamba kwesikhathi, futhi uzothola amafutha amaningi. Kulokhu, akukho mbuzo nganoma imiphi imisipha: imisipha ayikhuli kusuka emafutheni nashukela, idinga amaprotheni, angekho emikhiqizweni enjalo.
- Okwesithathu, ngokuhamba kwesikhathi, umgudu wamathumbu uzoqala ukwenqaba ukudla okungenamsoco. Sizofuna ukudla ukudla okujwayelekile okunempilo. Kepha njengoba ukujwayele ukufaka yonke into kuwe, ukudla okufanele ngeke kubangele isifiso sokudla, futhi uzodla izikhathi eziphindwe kabili ngosuku. Lokhu kuzokwenza ube mncane kunalokho owawunakho ngaphambi kokuqeqeshwa.
Uma ngosuku olulodwa uqoqe inkambiso yakho ekudleni okunjalo - kulungile. Kepha awukwazi ukudla kanjalo ngaso sonke isikhathi.
© bit24 - stock.adobe.com
Ukusatshalaliswa kwe-BJU ekudleni
Lokhu akusho nakancane ukuthi ama-ectomorphs kufanele ahambisane nokudla okuqinile, okuzoba nokudla okunempilo okungu-100%. Ngokuphambene nalokho, inani elincane lama-carbohydrate alula ekudleni ngeke libalimaze. Isibonelo, ngemuva nje kokuqeqeshwa.
Kufanele kube nama-carbohydrate amaningi ekudleni, okungenani ama-5 g nge-1 kg yesisindo somzimba... Uma isisindo singakhuli, engeza kancane kancane u-0.5 g we-carbohydrate nge-1 kg yesisindo somzimba bese ubheka izinguquko. Ngamaphrotheni, konke kulula: njalo udle u-2 g wamaprotheni nge-1 kg yesisindo somzimba. Lokhu kwanele ukululama nokukhula kwesisindo semisipha. Yidla cishe u-1 g wamafutha nge-1 kg yesisindo somzimba - lokhu kuzokhuphula inani lokudla eliphelele lekhalori futhi kuzodla "uphethiloli" owenele wokusebenza okujwayelekile kohlelo lwamahomoni.
Imikhiqizo Okufakiwe
Kwemikhiqizo efiseleka kakhulu ukusetshenziswa:
- amaprotheni: inkukhu, i-turkey, amaqanda, inhlanzi emhlophe nebomvu, inyama yenkomo, ingulube, i-cottage shizi neminye imikhiqizo yobisi, i-whey protein;
- amafutha: uwoyela wezinhlanzi, uwoyela wefilakisi, ukwatapheya, amantongomane;
- ama-carbohydrate: i-oatmeal, i-durum kakolweni i-pasta, irayisi, i-buckwheat, ibhali, imifino, izithelo.
Ukudla kwasekuseni nokudla kwangaphambi kokuzivocavoca (amahora angu-1.5-2 ngaphambi kokuzivocavoca) kubaluleke kakhulu. Badinga ukunotha ama-carbohydrate ukunika amandla umzimba ukuze wenze umsebenzi othelayo. Ngemuva kokuqeqeshwa, kunconywa ukuthatha i-gainer noma i-whey protein ngenani elincane (cishe i-50 g) lama-carbohydrate alula. Amaprotheni anconywa ukuthi adliwe phakathi kokudla ukuze kugcinwe amaprotheni synthesis emzimbeni.
Ngaphambi kokulala, kunconywa ukuthi uphuze i-casein (iprotheni yokumunca isikhathi eside) noma udle u-250-300 g we-cottage shizi ukuze uzivikele ekatabolism phakathi nobusuku bonke bokulala. Ungakhohlwa ukusebenzisa i-fiber eyanele ukumuncwa okujwayelekile kokudla, khona-ke noma yiziphi izinkinga zomgudu wamathumbu zizokudlula.
Ukuzivocavoca
Indawo emaphakathi ohlelweni lokuqeqesha lokuthola ubukhulu be-ectomorph inikezwa izivivinyo eziyisisekelo. Gcina ukunyakaza okuhlukanisiwe kube okungenani, ngoba akusebenzi kangako futhi kubandakanya iqembu elilodwa kuphela lemisipha. I-Cardio kufanele ikhishwe ngokuphelele, ngaphandle kokuthi unezinkomba zezempilo zayo.
Ukuzivocavoca kathathu ngesonto kuzoba ngaphezu kokwanele, futhi kungcono ukuqala ngababili ngokujwayelekile - kokuzivocavoca umzimba kokuqala, layisha konke okuphezulu, kuthi okwesibili ulayishe phansi. Ukuzivocavoca kufanele kube namandla, kepha kufushane - kungabi ngaphezu kwehora elingu-1, ubuningi - 1.5.
Zama ukukhulisa njalo izinkomba zakho zamandla. Uma unamandla, imisipha yakho inamandla amakhulu okukhula. Ngakho-ke, izivivinyo ezinjenge-bench press, i-deadlift, ne-barbell squats azinakwa. Njengoba uthuthuka kulezi zivivinyo, ngokuhamba kwesikhathi uzoqina futhi ube mkhulu. Kepha akunakwenyusa isisindo sokusebenza kulimaze inqubo.
Futhi lapho uthola isisekelo esidingekayo semisipha namandla futhi ngokubukeka kufana ne-mesomorph, ungangeza kancane umthwalo we-cardio nokuzivocavoca okwedwa esifundweni sendawo samaqembu athile emisipha.
Izinhlelo zokuqeqesha amadoda
Ngaphandle kokuqeqeshwa kwamandla, ukukhula kwemisipha nakanjani ngeke kube, umzimba awunaso isidingo semvelo salokhu. Kungani usebenzisa imali ekubuyiseleni ama-microtraumas emisipheni, uma ungakwazi ukuwafaka ezicutshini ze-adipose bese uwashiya endaweni ebekiwe?
Ukuzivocavoca ejimini
Uhlelo lokuqeqesha izinsuku ezimbili ngesonto lwe-ectomorph lumi kanje:
| UMsombuluko (umzimba ophezulu) | ||
| Umshini webhentshi ulele ebhentshini eliqondile | 4x12,10,8,6 |  |
| Hlanganisa ukucindezela kwe-dumbbell | 3x10-12 |  © Makatserchyk - stock.adobe.com |
| Ukudonsa okubanzi | 4x10-15 |  |
| Umugqa we-barbell we-Bent-over | 4x10 |  © Makatserchyk - stock.adobe.com |
| Umshini wezempi | 4x10-12 |  |
| Ukujija ebhentshini | 3x12-15 |  |
| NgoLwesine (umzimba ongezansi) | ||
| Izikwele Zamahlombe kaBarbell | 4x12,10,8,6 |  © Vitaly Sova - stock.adobe.com |
| Cindezela umlenze kusimulator | 3x10-12 |  |
| Deadlift ngemilenze iqonde | 4x10-12 |  |
| AmaLunges Amahlombe kaBarbell | 3x10 |  © Makatserchyk - stock.adobe.com |
| Inkonyane Enesisindo Iyaphakama | 4x15 |  |
| Umlenze olenga uphakama kubha | 3x10-15 |  |
Lolu hlelo lokuqeqeshwa kwe-ectomorph luphelele kubasubathi abaqalayo. Yonke inqubo yokuqeqesha yakhelwe ezinyakazweni eziyisisekelo - ngeke udlule futhi uzothuthuka kancane kancane.
Kubadlali abanokuqeqeshwa okuyisisekelo, ukwahlukaniswa kwezinsuku ezintathu kuyindlela engcono kakhulu:
| NgoMsombuluko (esifubeni + emahlombe + ama-triceps) | ||
| Umshini webhentshi ulele ebhentshini eliqondile | 4x12,10,8,6 | |
| Cindezela kuSmith ebhentshini elithambile | 3x10 |  © Izithombe ze-Odua - stock.adobe.com |
| Idiphu emabhaleni angalingani | 3x10-15 |  |
| Ukucindezela kwebhentshi ngokubamba okuncane | 3x10 |  |
| Umshicileli ka-Arnold | 4x12 |  |
| Ukudonsa okubanzi kwe-barbell | 4x12-15 |  © Makatserchyk - stock.adobe.com |
| NgoLwesithathu (emuva + ngama-biceps) | ||
| Ukufa | 4x12,10,8,6 |  |
| Ukudonsa okubanzi | 4x10-15 | |
| Umugqa we-dumbbell wesandla esisodwa | 3x10 |  |
| Ukudonsa okuvundlile | 3x10 |  © tankist276 - stock.adobe.com |
| Ukudonswa kwe-Grip Reverse Grip | 4x10-12 |  |
| NgoLwesihlanu (imilenze + abs) | ||
| Izikwele Zamahlombe kaBarbell | 4x12,10,8,6 | © Vitaly Sova - stock.adobe.com |
| Cindezela umlenze kusimulator | 3x10-12 | |
| IsiRomania Dumbbell Deadlift | 4x10-12 |  |
| Amaphaphu we-Dumbbell | 3x10 |  © Makatserchyk - stock.adobe.com |
| Inkonyane iphakamisa kule simulator | 4x15 |  © Makatserchyk - stock.adobe.com |
| Ukusonta kusimulator | 3x12-15 |  |
| Phindela emuva ama-crunches ebhentshini | 3x10-15 |  |
Lapha, ukuwohloka ngosuku lwesonto kwenzeka ngemisipha ehambisanayo, ngokwesibonelo, ama-triceps asebenza kuyo yonke imishini yesifuba, kanti ama-biceps asebenza emigqeni engemuva. Ukunyakaza okunzima okuyisisekelo kuzokwanela ukusebenzela la maqembu amancane emisipha, ngakho-ke ukuzihlukanisa akudingeki kulesi sigaba.
Amakilasi ekhaya
Ungadangali uma uyi-ectomorph futhi ungenalo ithuba lokuvakashela ijimu. Ungangena kwezemidlalo futhi uthuthukise ukuqina komzimba ngaphandle kokushiya ikhaya lakho. Isethi encane yemishini (ama-dumbbells akhethiwe kanye nebha evundlile) nesifiso kwanele.
Umgomo wokuqeqesha uzofana - awenzi mehluko emisipheni ukuthi uwasebenzela ekhaya noma ekilabhini yokuqina, into esemqoka ukusebenza ngemodi efanayo bese uzama ukukhulisa izinkomba zamandla. Ukuziqeqesha ngesisindo sakho kungekudala kuzoholela ekungeneni kwenqubekela phambili, ngakho-ke okungenani ama-dumbbells noma ama-kettlebells kufanele atholakale.
Uhlelo lokuzivocavoca ekhaya lwezinsuku ezimbili lwe-ectomorph kufanele lubukeke kanjena:
| UMsombuluko (umzimba ophezulu) | ||
| Umshini we-Dumbbell ulele ebhentshini noma phansi | 4x12 |  |
| Ama-push-ups amakhulu, izinyawo kwi-dais | 4x12-15 |  |
| Ukudonsa okubanzi | 4x10-15 | |
| Umugqa we-dumbbell wesandla esisodwa | 4x10 | |
| Ukuma kwe-dumbbell cindezela | 4x10-12 |  © Yakobchuk Olena - stock.adobe.com |
| Ama-crunches phansi | 3x12-15 |  |
| NgoLwesine (umzimba ongezansi) | ||
| I-Dumbbell Goblet Squat | 4x12-15 |  |
| I-Dumbbell Straight Leg Deadlift | 4x10-12 | |
| Amaphaphu we-Dumbbell | 4x10 | © Makatserchyk - stock.adobe.com |
| Inkonyane Enesisindo Iyaphakama | 4x15 | |
| Phindela emuva ama-crunches | 3x10-15 |  © artinspiring - stock.adobe.com |
Uma ama-push-up noma ama-pull-up kulula, kwenze ngezisindo ezengeziwe, isibonelo, faka ubhakha onento enzima.
Ukuhlukaniswa kokuqeqeshwa ekhaya kwezinsuku ezintathu kubukeka kanjena:
| NgoMsombuluko (esifubeni + emahlombe + ama-triceps) | ||
| Umshini we-Dumbbell ulele ebhentshini noma phansi | 4x12 | |
| Ama-push-ups amakhulu, izinyawo kwi-dais | 3x12-15 | |
| Ama-push-ups aqhumayo | 3x10-15 |  |
| Ukucindezela kwebhentshi le-Dumbbell ngokubamba okungathathi hlangothi (ebhentshini noma phansi) | 4x10-12 |  © Makatserchyk - stock.adobe.com |
| Umshicileli ka-Arnold | 4x12 | |
| Imigqa kaDumbbell eya eChin | 4x12-15 |  © ruigsantos - stock.adobe.com |
| NgoLwesithathu (emuva + ngama-biceps) | ||
| Dumbbell Deadlift | 4x12 |  |
| Ukudonsa okubanzi | 4x10-15 | |
| Umugqa we-dumbbell wesandla esisodwa | 4x10 | |
| Ukudonswa kwe-Grip Reverse Grip | 4x10-15 | |
| Ukuma kwama-dumbbell curls | 3x10-12 |  |
| NgoLwesihlanu (imilenze + abs) | ||
| Izikwele zeDumbbell | 4x12 |  |
| IsiRomania Dumbbell Deadlift | 4x10-12 | |
| Amaphaphu we-Dumbbell | 4x10 | © Makatserchyk - stock.adobe.com |
| Inkonyane Enesisindo Iyaphakama | 4x15 | |
| Ukusonta ngesisindo esingeziwe | 3x10-12 |  © fizkes - stock.adobe.com |
| Phindela emuva ama-crunches | 3x10-15 | © artinspiring - stock.adobe.com |
Izinhlelo zokuqeqesha amantombazane
Ama-Ectomorphs awawona amadoda kuphela, kepha nabesifazane. Abantu abaningi bacabanga ukuthi lokhu kuyinzuzo yabo enkulu futhi bangadla noma yini bangabi ngcono. Kepha sesike sayicubungula le nkinga - noma ikuphi ukweqisa kunemiphumela, kufaka phakathi ukudla okungakhethi. Amantombazane e-Ectomorph adinga ukuzisebenzela ngokwabo hhayi ngaphansi kwamadoda.
Amakilasi ejimu
Uhlelo lokuqeqesha intombazane ectomorph izinsuku ezimbili kufanele lubukeke kanjena:
| UMsombuluko (umzimba ophezulu) | ||
| I-Dumbbell Bench Press | 4x12 |  |
| Umugqa we-dumbbell wesandla esisodwa | 4x10 | |
| Umugqa Wokubamba Okubanzi | 4x10 |  © Makatserchyk - stock.adobe.com |
| I-Hyperextension | 4x12-15 |  © Makatserchyk - stock.adobe.com |
| Behleli eDelta Press | 4x12-15 |  © Makatserchyk - stock.adobe.com |
| Izandiso ze-Dumbbell ezivela ngemuva kwekhanda | 3x12 |  © Vitaly Sova - stock.adobe.com |
| I-Dumbbell Curls Ihleli Ebhentshini Elithambekele | 3x12 |  © Makatserchyk - stock.adobe.com |
| NgoLwesine (umzimba ongezansi) | ||
| USmith Squats | 4x12 |  |
| I-Deadlift ngemilenze eqondile | 4x10-12 | |
| Amaphaphu we-Dumbbell | 3x10 | © Makatserchyk - stock.adobe.com |
| Ukuqamba Amanga Umlenze | 3x15 |  © Makatserchyk - stock.adobe.com |
| Inkonyane Enesisindo Iyaphakama | 4x15 | |
| Ukujija ebhentshini | 3x12-15 | |
Inketho yokuhlukanisa izinsuku ezintathu:
| NgoMsombuluko (esifubeni + emahlombe + ama-triceps) | ||
| Uhleli phansi ucindezela isifuba | 4x12 |  © Makatserchyk - stock.adobe.com |
| Uhleli ucindezela i-dumbbell | 4x12 |  © Makatserchyk - stock.adobe.com |
| Ukudonsa okubanzi kwe-barbell | 4x12-15 | © Makatserchyk - stock.adobe.com |
| Izandiso ze-Dumbbell ezivela ngemuva kwekhanda | 3x12 | © Vitaly Sova - stock.adobe.com |
| Ukubuyela emuva kukaDumbbell | 3x10-12 |  © Makatserchyk - stock.adobe.com |
| Ukujija ebhentshini | 3x12 | |
| NgoLwesithathu (emuva + ngama-biceps) | ||
| Donsa ibha uye ebhandeni | 4x12,10,8,6 | © Makatserchyk - stock.adobe.com |
| Umugqa wokubamba obanzi webhulokhi engenhla kuye esifubeni | 4x10-15 | © Makatserchyk - stock.adobe.com |
| Ukudonsa okuvundlile | 3x10 | © tankist276 - stock.adobe.com |
| Umugqa Wokubamba Onciphisa Okumincane | 3x10 |  © Makatserchyk - stock.adobe.com |
| Ukuma kwama-dumbbell curls | 4x10-12 | |
| NgoLwesihlanu (imilenze + abs) | ||
| USmith Squats | 4x12 | |
| Cindezela umlenze kusimulator | 3x12 | |
| I-Deadlift ngemilenze eqondile | 4x12 | |
| Izinsizwa zikaSmith | 3x10 |  © Alen Ajan - stock.adobe.com |
| Inkonyane iphakamisa kule simulator | 4x15 | © Makatserchyk - stock.adobe.com |
| Phindela emuva ama-crunches ebhentshini | 3x10-12 | |
Ngaphandle kokuthi ukwahlukana kudlulela kuhlelo lwabesilisa, lolu akuyona uhlelo lwakudala lokuqeqesha isisindo. Lapha sethula izivivinyo ezithile ezizimele ukuvikela izinsimbi zomzimba ezibuthakathaka zesifazane ekulimaleni okungafuneki. Ngaphezu kwalokho, kunomthwalo omncane kakhulu we-axial emgogodleni, azikho izidumbu ezisindayo nezikwele ezine-barbell, njengakuhlelo lwamadoda e-ectomorph.
Ukuzivocavoca ekhaya
Ungaqeqesha hhayi kuphela ejimini, kepha nasekhaya. Ngisho nentombazane ingathatha izinyathelo zokuqala ukuthuthukisa ukuqina komzimba ekhaya. Udinga kuphela ama-dumbbells ambalwa awelekayo.
Uhlelo lokuqeqesha i-ectomorph yabesifazane ekhaya izinsuku ezimbili:
| UMsombuluko (umzimba ophezulu) | ||
| Ama-push-ups amakhulu (uma ungenamandla, ungakwazi emadolweni akho) | 4x10-15 |  © Andrey Bandurenko - stock.adobe.com |
| Umugqa we-dumbbell wesandla esisodwa | 4x10 | |
| Ukuqamba amanga iDumbbell Pullover | 3x10-12 |  © Nicholas Piccillo - stock.adobe.com |
| Uhleli ucindezela i-dumbbell | 4x12 | © Makatserchyk - stock.adobe.com |
| Swing dumbbells ezinhlangothini ngenkathi umile | 4x12-15 |  © Makatserchyk - stock.adobe.com |
| Ukuma kwama-dumbbell curls | 3x12 | |
| Izandiso ze-Dumbbell ezivela ngemuva kwekhanda | 3x12 | © Vitaly Sova - stock.adobe.com |
| NgoLwesine (umzimba ongezansi) | ||
| I-Dumbbell Plie Squat | 4x15 |  |
| I-Dumbbell Straight Leg Deadlift | 4x12 | |
| Amaphaphu we-Dumbbell | 4x12 | © Makatserchyk - stock.adobe.com |
| Ama-crunches phansi | 3x12-15 | |
| Ipulangwe lendololwana | 3x40-60 imizuzwana |  © Makatserchyk - stock.adobe.com |
Hlukanisa izinsuku ezintathu:
| NgoMsombuluko (esifubeni + emahlombe + ama-triceps) | ||
| Ama-push-ups amakhulu (uma ungenamandla, ungakwazi emadolweni akho) | 4x10-15 | © Andrey Bandurenko - stock.adobe.com |
| Uhleli ucindezela i-dumbbell | 4x12 | © Makatserchyk - stock.adobe.com |
| Imigqa kaDumbbell eya eChin | 4x12-15 | © ruigsantos - stock.adobe.com |
| Izandiso ze-Dumbbell ezivela ngemuva kwekhanda | 3x12 | © Vitaly Sova - stock.adobe.com |
| Ukubuyiselwa emuva | 3x12 | © Makatserchyk - stock.adobe.com |
| NgoLwesithathu (emuva + ngama-biceps) | ||
| Dumbbell Deadlift | 4x12 | |
| Umugqa we-dumbbell wesandla esisodwa | 4x10 | |
| Ukuqamba amanga iDumbbell Pullover | 4x12 | © Nicholas Piccillo - stock.adobe.com |
| Ukuma kwama-dumbbell curls | 4x10-12 | |
| NgoLwesihlanu (imilenze + abs) | ||
| I-Dumbbell Goblet Squat | 4x12 | |
| I-Dumbbell Straight Leg Deadlift | 4x12 | |
| Amaphaphu we-Dumbbell | 4x10 | © Makatserchyk - stock.adobe.com |
| Ama-crunches phansi | 3x12-15 | |
| Ipulangwe lendololwana | 3x40-60 isekhondi | © Makatserchyk - stock.adobe.com |
