Uma ungathandi umshini wokugqekeza noma usufushane ngesikhathi, usengashisa ama-khalori amaningi bese uthola umsebenzi osebenzayo wokuhamba ngezinyawo ngaphandle kokuchitha isikhathi esiningi kumshini.
Nakhu okune okusheshayo futhi okuphumelelayo (futhi futhi kumnandi!) Ukusebenza okuhamba ngezinyawo.
Amaminithi we-Sprint 1 kuya kwangu-30
Noma nini lapho ngenza lokhu kuvivinya umzimba, isikhathi siphenduka futhi ngigqugquzela ukuthuthumela ngokuphela. Uma ungakaze wenze noma yikuphi ukusheshisa ngaphambili, qiniseka ukuthi ulandela le mithetho yokuqeqeshwa ngejubane .
- Qala ngokuhamba ngezinga elilula ngomzuzu owodwa. Qhubeka ukufudumala-up nge-jog elula imizuzu engu-5. Kufanele ube ngejubane lokuxoxa. Lokhu kuzothola ukushaya kwegazi lakho nemisipha yakho efudumele futhi ilungele ukusebenza.
- Thatha ijubane kumzamo onzima (ukuphefumula okukhulu) imizuzwana engu-30. Buyisela ngemizuzwana engu-90 yokugijima okulula.
- Phinda izikhathi eziyi-9 ezithinta ukuphumula / ukuphumula (izikhathi ezingu-18 inani).
- Qedela nge-cooldown yemizuzu engu-4 ngezinga elilula - ukugijima okulula noma ukuhamba okusheshayo.
Ingqikithi yesilinganiso sokuhamba ngesigqi: imizuzu engu-30
2 - Umsebenzi ohamba phambili wokuhamba
Lokhu kusebenza kuhlanganisa ukuhamba nokuhamba ngamanye ama-ole side shuffles, ayosebenza ngempela ama-glutes kanye ne-quads.
- Ukufudumala ngokuhamba ngesivinini esincane somzuzu owodwa. Qhubeka ukufudumala-up nge-jog elula imizuzu engu-4.
- Buyela ekuhambeni okuhambayo futhi, njengoba ubambelela esitimeleni eseceleni, vula umzimba wakho ohlangothini, wehla endaweni ye-squat, bese uqala uhlangothi-uphazamisa izinyawo zakho. Ungazami ukuzithokozisa futhi uwele unyawo ngaphezu komunye. Qhubeka uhlangothi uhambe imizuzwana engu-30 bese ubuyela ekuhambeni phambili.
- Thatha ijubane ekuhambeni okulula, okuxoxisana okugijima kwemizuzu emibili. Bese uletha ijubane libuyele phansi ukuze lihambe ngezinyathelo ezingamamitha angu-30 ezinhlangothini ezinhlangothi ngaphesheya.
- Qhubeka nemaminithi amabili elula ukugijima / 30 wesibili wezingxube ezihlangene (izinhlangothi ezishintshayo) kuze kube yilapho usukhona kuwo imizuzu engu-20.
- Qedela nge-cooldown yemizuzu emihlanu ngezinga elilula.
Ingqikithi yesilinganiso sokuhamba ngesigqi: imizuzu engu-30
3 - Hamba izintaba / ugijime ama-Flats
Uma uthanda ukushintsha phakathi kokugijima nokuhamba, lokhu kuhle kuwe. Uzosebenza ngempela izigubhu zakho namagquma.
- Qala ngeminithi emihlanu yokufudumala kokuhamba okulula noma ukuhamba okusheshayo.
- Yandisa ukwehlisa ku-1% bese uhamba ngomzuzu owodwa.
- Ukuhamba kancane kuya ku-0% bese ugijima ngezinga elikhululekile leminithi elingu-1.
- Khulisa ukwehla ku-2% bese uhamba ngezinyanga ezimbili.
- I-Lower incline ibe yi-1% futhi ugijimise ngezinga elinethezeka imizuzu engu-2.
- Khulisa ukwehla ku-3% bese uhamba ngezinyanga ezintathu.
- Ngaphansi uhambe u-1% uphinde ugijimise ngezinga elinethezeka imizuzu engu-3.
- Khulisa ukwehla ku-4% bese uhamba imizuzu engu-4.
- I-Lower incline ifika ku-1% futhi ugijimise ngesivinini esivumelanayo imizuzu engu-4.
- Qedela nge-cooldown yemizuzu emihlanu yokugijima okulula noma ukuhamba okulula.
Ingqikithi yesilinganiso sokuhamba ngesigqi: imizuzu engu-30
4 - Ukusebenza kwePiramidi ye-Calorie-Blasting
Lo msebenzi uhlanganisa izikhathi ezihambayo zokuhamba nokushisa ithani lama-khalori.
Qala ngeminithi emithathu yokufudumala kokuhamba okulula noma ukuhamba okusheshayo. Bese wenze izikhathi ezilandelayo:
- I-sprint engu-30 yesibili / ukuhamba kwesibili samaminithi angu-30
- Iminithi emaminithi angu-1 / ukuhamba kwamaminithi angu-1
- I-sprint emizuzu engu-2 / ukuhamba kwamaminithi angu-1
- I-sprint yamaminithi angu-3 / ukuhamba kwamaminithi angu-1
- I-sprint yemizuzu engu-4 ukuhamba ngomzuzu owodwa
- I-sprint yamaminithi angu-3 / ukuhamba kwamaminithi angu-1
- I-sprint emizuzu engu-2 / ukuhamba kwamaminithi angu-1
- Iminithi emaminithi angu-1 / ukuhamba kwamaminithi angu-1
- I-sprint engu-30 yesibili / ukuhamba kwesibili samaminithi angu-30
Qedela nge-cooldown emizuzu emibili yokugijima kalula noma ukuhamba okulula.
Ingqikithi yesilinganiso sokuhamba ngesigqi: imizuzu engu-30
Ukusebenza okuningi kwe-Treadmill namacebiso: