Uyazi ukuthi ukuzivocavoca kufanelekile uma uzama ukushisa amafutha futhi ulahlekelwe isisindo futhi wazi nokuthi i- cardio yinxenye enkulu yokwenza lokho kwenzeke.
Into enhle mayelana ne-cardio ukuthi kunezinqumo eziningi kakhulu. Ikhono lokwenza imisebenzi ehlukene emazingeni ahlukene okuqina kusho ukuthi unendlela eningi yokwenza inhliziyo yakho ishade futhi ishise amakholori.
Enye yalezi zifundo zokuqeqesha isikhashana (HIIT).
Ukusebenza kwe-HIIT kuye kwafakazelwa ukusiza umzimba wakho ushise amakholori amaningi ngesikhathi esingaphansi. Ngcono nakakhulu, uma usebenza kanzima ngokwanele, uthola i- afterburn enkulu. Umzimba wakho uvutha amakholori amaningi emva kokuzivocavoca ukuze uvuselele isistimu yakho evamile.
Enye inzuzo enkulu yokuqeqeshwa kwe-HIIT yukuthi kunezindlela eziningi kakhulu zokwenza, ungenza i-HIIT yokuzivocavoca ehlukile njalo ngesonto futhi ungalokothi uphinde uphinde ufunde.
Ama-HIIT ayisisekelo
Ukusebenza kwe-HIIT kuklanyelwe ukunciphisa ukulinganiselwa kwakho, ukukhipha kahle endaweni yakho yokududuza isikhathi esincane. Lapho uhlela ukusebenza kwe-HIIT, ukugxila kwakho kufanele kube ezintweni ezine ezibalulekile: Ubude, ubukhulu, imvamisa nobude besikhathi sokutakula.
Ngokuvamile, isikhashana somsebenzi kufanele sibe phakathi kwamasekhondi angu-5 kuya kumaminithi angu-8 ngokuqina okungama-80% kuya kuma-95 amaphesenti wezinga eliphezulu lenhliziyo yakho uma usebenzisa izinkomba zezinga lenhliziyo , noma mayelana neNqanaba 9-10 kule Treyiti Yokuvulwa Eveziwe eyaziwa nangokuthi izinga lakho lokuzikhandla elibonakalayo (RPE).
Kuze kube nini uhlala phakathi kwezikhathi ezihlukene kuncike ezingeni lakho lokuzivocavoca kanye nemigomo.
I-exerciser esezingeni eliphakeme ofuna inselelo ingaba nomsebenzi woku-2: 1 wokuphumula isilinganiso. Lokhu kusho ukuthi konke okuncane kunomncinyane kunomsebenzi okhethiwe-njengokuwenza i-sprint yamaminithi angu-1 alandelwe ukuphumula kwamaminithi angu-30.
Ngokuzivocavoca okuncane, isilinganiso singase sibe ngu-1: 2, sisebenze kanzima imizuzwana engu-30, silandelwe iminithi engu-1 yokuphumula.
Ungakwazi futhi ukugcina izikhathi ezithile zifana nezikhathi zokusebenza.
Ngakho konke lokho engqondweni, kunama-5 ahlukene we-HIIT esebenzayo ngezansi afaneleka noma yikuphi ukuvivinya umzimba. Kodwa, ngaphambi kokuba uqale, uzofuna ukugcina izinto ezimbalwa engqondweni.
I-HIIT Yokuqapha
Ngenkathi izinzuzo zokuqeqeshwa kwe-HIIT ziningi, zikhona ezinye izinselele zalolu hlobo lokuqeqesha. Ukusebenza ezingeni eliphezulu kakhulu akukhathazi, ikakhulukazi abaqalayo, futhi benza umthelela ophezulu , ukuzivocavoca okukhulu, njengamanye ama- plyometrics aboniswe ekusebenzeni, kungabangela ukulimala uma umzimba wakho ungakalungeli kubo.
Kufanele okungenani ube namaviki amaningana okuqeqesha ngaphansi kwebhande lakho ngaphambi kokuthi uzame ukusebenza okuphambili kakhulu futhi uqinisekise ukuthi wenza lokhu okulandelayo:
- Kushisa kakhulu ngaphambi kokuqeqeshwa . Lokhu kuzokusiza ukulungisa ingqondo nomzimba wakho emsebenzini nokusiza ukuvikela ukulimala.
- Qapha amandla akho . Umqondo uwukusebenza kanzima ngangokunokwenzeka ngezikhathi eziphakanyisiwe. Kungokwemvelo ukuphefumula futhi ezinye izikhathi zakhiwe komunye nomunye ukuze, ekugcineni, umzimba wakho ufisa oksijini. Uma uzizwa kuningi kakhulu, thatha isikhathi esengeziwe sokutakula. Ngemuva kokunye ukujwayela, uzokwazi ukuthi ungashukumisa kangakanani umzimba wakho.
- Yeqa noma yikuphi ukuhamba okubangelwa ubuhlungu noma ukunganaki . Zizwe ukhululekile ukufaka esikhundleni sokuzivocavoca uma ezinye zingasebenzi kuwe.
- Yenza kuphela ukusebenza kwe-HIIT izikhathi ezingu-1-2 ngesonto ukuze ugweme ukudlula , ukulimala, noma ukushisa.
- Qeda ngokupholile phansi bese ulula .
Umsebenzi woku-1: HIIT Impact Low
Umdlalo wokuqala we-HIIT ungowakho uma ufuna inguquko engezansi yokuqeqeshwa kwesikhashana. Ayikho i-jumping lapha, ngakho khetha lokhu uma ufuna ukunciphisa ukuqeqeshwa kwe-HIIT ngezinga elingaphakathi lokulinganisela.
Izinto ezidingekayo
Ibhola lomuthi (4-10 lbs)
Kanjani
- Vumbela okungenani imizuzu engu-5 ye-cardio.
- Yenza umsebenzi ngamunye ngamasekhondi angu-60.
- Ukwandisa amandla ngokusebenzisa ibhola lemithi eyinkimbinkimbi, ukwandisa uhla lwakho lokunyakaza noma, uma uthanda, wengeza ukungena emisebenzini yokuzivocavoca.
- Ukuphumula isikhathi eside uma uzizwa ungakhululekile.
| Isikhathi | Ukuzivocavoca | I-RPE |
|---|---|---|
| 5 Min | Kulungele | Ukusebenza kuze kufike ku-Level 5 |
| 1 iminithi | I-knee iphakamisa nge-ball med: Bamba i-med med phezulu bese uphakamisa idolo elilodwa, uguqula ibhola elibheke phansi ukuze uthinte emadolweni. Phinda, ukushintsha izinhlangothi kumasekhondi angu-60. | Ukusebenza kuze kufike ku-Level -8 |
| 30 sec | Isinyathelo ukuthinta noma hamba endaweni | Izinga 5 |
| 1 iminithi | I-Med ibhalane ngezinzwane ezithinta: Ngonyawo onyaweni ungene emlenzeni onemilenze eqondile, bhola ibhola phezulu, uphonse unyawo olufanele lapho uletha ibhola lezinyawo ngakwesokunene. Phinda imizuzwana engu-30 bese ushintsha izinhlangothi. | Izinga 6-7 |
| 30 sec | Isinyathelo ukuthinta noma hamba endaweni | Izinga 5 |
| 1 iminithi | I-Med ball circle squat: Hamba waya ohlangothini ngenkathi ujikeleza ibhola noma isisindo phezu kwekhanda nakolunye uhlangothi. Phindaphinda emuva uma uphindela emuva. Isisindo kufanele hamba lapho usuka futhi uphinde usuke emuva. Phinda imizuzwana engu-30 ohlangothini ngalunye. | Izinga 7 |
| 30 sec | Isinyathelo ukuthinta noma hamba endaweni | Izinga 5 |
| 1 iminithi | I-Med ball squat futhi i-swing: Bamba i-med med bese uphuma ohlangothini ube yi-squat ngenkathi ugijima ibhola phakathi kwamadolo. Phindela emuva, uphendule ibhola ngaphezulu. Phinda, ukushintsha izinhlangothi kumasekhondi angu-60. | Izinga 7-8 |
| 30 sec | Isinyathelo ukuthinta noma hamba endaweni | Izinga 5 |
| 1 iminithi | I-squat iyakhanga: i- Squat ingaphansi kakhulu ngangokunokwenzeka futhi, njengoba usukuma, ukukhahla ngomlenze wesokudla. Phinda ngakwesokunxele nakwezinye izinhlangothi kumasekhondi angu-60. | Izinga 8 |
| 30 sec | Isinyathelo ukuthinta noma hamba endaweni | Izinga 5 |
| 1 iminithi | Izigqoko ezincane ezithinta impembe ngezingalo zomjikelezo: Hamba uye ngakwesokudla ngenkathi ujikeleza izingalo ngaphezulu. Zungeza izingalo ngenye indlela lapho ujika futhi uhamba ngakwesokunxele. Izinhlangothi ezingezansi ngokushesha ngangokunokwenzeka ngenkathi ujikeleza izingalo njengoba udweba u-rainbow. Phinda imizuzwana engu-60. | Izinga 8 |
| 30 sec | Isinyathelo ukuthinta noma hamba endaweni | Izinga 5 |
| 1 iminithi | Umlenze wesigqoko uphakamisa izikhali ze-jack: i- squat uphakamise umlenze wesokudla ngqo ohlangothini ngenkathi ujikeleza izingalo eziphezulu njengejack jumping. Ngaphansi kwe-squat, ujikeleze izingalo bese uphinda, ukushintsha imilenze ngamasekhondi angu-60. | Izinga 8 |
| 30 sec | Isinyathelo ukuthinta noma hamba endaweni | Izinga 5 |
| 1 iminithi | I-Knee smash: Njengoba izingalo ziphezulu, isisindo esifundeni sokunene, ulethe idolo lesobunxele ngenkathi udonsa izingalo. Phansi bese uphinda, ukuhamba ngokushesha ngangokunokwenzeka ngamasekhondi angu-30 ohlangothini ngalunye. | Izinga 8 |
| 30 sec | Isinyathelo ukuthinta noma hamba endaweni | Izinga 5 |
| 1 iminithi | Ama-Puddlejumpers: Thatha isinyathelo esikhulu kakhulu ngakwesokudla ukuletha izingalo ngokubanzi. Hamba ngakolunye uhlangothi futhi uqhubeke, ngokusheshisa, phansi, futhi ebanzi ngangokunokwenzeka. Phinda imizuzwana engu-60. | Izinga 8 |
| 5 iminithi | Yehlisa phansi ngezinga elilula | Izinga 4 |
| Isikhathi sokusebenza: Amaminithi angu-23 | ||
I-Workout 2: Ukusebenza kwe-Tabata ye-HIT
Uma ufuna into emfushane futhi ejulile, ukuqeqeshwa kwe-Tabata kuyisinqumo esihle. Emaminithini angu-20 kuphela, ungakwazi ukushaya zonke izinhlelo zakho zamandla, kuhlanganise nesistimu yakho ye- aerobic kanye ne- anaerobic system yakho.
Ngokusebenza kanzima ngangokunokwenzeka ngezikhathi ezincane, wenza isikweletu se-oxygen esidinga umzimba wakho ukuthi ushise amakholori amaningi ukuze uphinde uvuselele.
Ukuqeqeshwa kweTabata, khetha umsebenzi omkhulu wokuzivocavoca bese ukwenza imizuzwana engu-20. Phumla ngo-10 bese uphinda ukuhambisa okufanayo noma wenze ukunyakaza okuhlukile. Uphinda lokhu izikhathi eziyisishiyagalombili ngenani lamaminithi angu-4.
Ukwenza umsebenzi wakho ube lula, zama i-timer efana nale Tabata Pro App.
Kanjani
- KwiTabatha ngayinye, uzoba nokuzivocavoca kokubili okuhlukene, ukwenza ngamunye ngemizuzwana engu-20 bese uphumula imizuzwana engu-10.
- Ukuqina kuhlangene, ngakho uzothola kuba nzima njengoba ufika ekupheleni kweTata. Lokhu kuvamile, kepha uma uzizwa uphelelwa umoya, zizwe ukhululekile ukuthatha ukuphumula okude.
- Hamba nxazonke noma uhambe endaweni ukuze ululame phakathi kweTabatha ngayinye bese uphela ngokuphola phansi futhi welule.
| Isikhathi | Ukuzivocavoca | I-RPE |
| 5 iminithi | Kulungele | 5 |
| Ithebhu 1 | ||
| 20 amasekhondi | Ngaphambi kokukhahlela nge-Lunge Ngakwesokudla / Ukuphumula Amasekhondi angu-10: Hamba phambili ngomlenze wesokudla bese ulihlisela phansi, uphinde ungene emgodini ophansi nomlenze wesobunxele bese uthinta phansi uma ungakwazi. | 6 |
| 20 amasekhondi | Isikhwama sejele sigxuma / Ukuphumula Amasekhondi angu-10: Ngezandla ngemuva kwekhanda, wehla ngaphansi kwe-squat njengasezingeni eliphansi ngangokunokwenzeka. Yeqa phezulu ngangokunokwenzeka futhi uhambe ngamadolo athambile ube yi-squat. | 7 |
| Phinda izikhathi ezingu-6, ukushintshana umzimba | ||
| Ukuphumula 1 I-Minute - iTata 2 | ||
| 20 amasekhondi | Amabhulophu / Ukuphumula imizuzwana engu-10: i-Squat bese ubeka izandla phansi phansi kwezinyawo. Jump noma uhambise izinyawo emuva endaweni yeplanki. Gwema noma uhambise izinyawo, vuka uphinde uphume (ngokuzikhethela). | 8 |
| 20 amasekhondi | I-Band Jumping IJacks / Ukuphumula amasekhondi angu-10: Bamba ibhande lokumelana ngezandla ngamamitha amabili ngaphandle kwekhanda. Yenza i-jack jumping, igxuma izinyawo nxazonke ngenkathi udonsa ibhande phansi ukuya emahlathini. | 8 |
| Phinda izikhathi ezingu-6, ukushintshana umzimba | ||
| Ukuphumula 1 I-Minute - iTata 3 | ||
| 20 amasekhondi | I-Lunge ijumela Ngakwesokudla / Ukuphumula Amasekhondi angu-10: Qala endaweni yokuhlala futhi ugijimise phezulu ngangokunokwenzeka, futhi uphinde ufike emgodini onomlenze owodwa phambili. | 7 |
| 20 amasekhondi | Amadolo amakhulu / Ukuphumula Amasekhondi angu-10: Ukugijima endaweni, ukuletha amadolo ukuze afike ezingeni eliphezulu. | 7 |
| Phinda izikhathi ezingu-6, ukushintshana umzimba | ||
| 5 iminithi | Khuphuka phansi bese ulula | 4 |
| Ingqikithi yesikhathi sokusebenza - Amaminithi angu-25 | ||
I-Workout 3: HIIT 40/20
Enye indlela yokuguqula i-Tabata ukuqeqesha into entsha ukushintsha izikhathi. Kulo msebenzi wokuzivocavoca wama-40/20, ukhetha ukuzivocavoca okuphezulu futhi ukwenze imizuzwana engu-40, uphumule u-20. Uphinda lokho, noma wenza okufanayo noma okuhlukile kumaminithi angu-4.
Kulo mdlalo, futhi uzophinde usebenzise umzimba wokuvimbela ngamunye. Lokhu kwenza umsebenzi wokuthakazelisa ube mnandi kunokuba ube nokuzivocavoca komzimba owodwa.
Zizwe ukhululekile ukufaka esikhundleni sokuzivocavoca uma lezi zingasebenzi kuwe.
Kanjani
- Yenza umzimba ngamunye imizuzwana engu-40, uphumule imizuzwana engu-20.
- Thatha iminithi elingu-1 yokuphumula okusebenzayo phakathi kwamabhuloki, ngaphezulu uma udinga.
- Dweba noma yikuphi ukuvivinya okubangelwa ubuhlungu noma ukunganaki.
- Qinisekisa ukuthi uqeda ngokuphola phansi futhi welula.
| Isikhathi | Ukuzivocavoca / Ukuvimbela 1 | I-RPE |
|---|---|---|
| 5 iminithi | Ukufudumala ngezinga elilula lokulinganisela | 4-5 |
| 40 sec | Ukuhamba isikhathi eside / Ukuphumula amasekhondi angu-20: Ngamanyathelo ndawonye, bhonqa amadolo, bese uqhubekela phambili ngangokunokwenzeka, ufike ku-squat. Hamba futhi uphinde. | 7-9 |
| 40 sec | I-Bear Crawls / Rest Imasekhondi angu-20: I-squat bese uhamba izandla ungena eplanini (amadolo phansi ukuze ushintshe). Yenza i-pushup (ngokuzikhethela), bese uhamba izandla uphinde ume. Engeza ukungena ngamandla. | 7-9 |
| Phinda, ukushintsha umzimba | ||
| Ukuphumula 1 iminithi - Vimba 2 | ||
| 40 sec | I-Plyo Amaphaphu / Ukuphumula Amasekhondi angu-20: Qala endaweni yokuhlala futhi ugijime, ushintshe izinyawo emoyeni futhi ufike emgodini onomunye umlenze phambili. | 7-9 |
| 40 sec | Side kuya eceleni lunge / Ukuphumula amasekhondi angu-20: Pivot umzimba ngakwesokudla ngenkathi uthatha umlenze wesobunxele ubuyele emgodini bese uphonsa ingalo kwesokunxele ngqo. Buyela ukuqala futhi uphinde ngaphesheya. Engeza ukungena ngamandla. | 7-9 |
| Phinda, ukushintsha umzimba | ||
| Ukuphumula 1 iminithi - Vimba 3 | ||
| 40 sec | Roll Ups / Rest 20 amasekhondi: Hlala phambi kombhede wakho kanye ne-squat phansi. Hlala esihlalweni bese uphindela emuva. Ukusebenzisa okusheshayo, phindela phezulu, ume futhi wengeze uma uthanda. | 7-9 |
| 40 sec | Amadolo aphezulu / Ukuphumula 20 imizuzwana: Ukugijima endaweni, ukuletha amadolo ukuze aqede izinga. | 7-9 |
| Phinda, ukushintsha umzimba | ||
| Ukuphumula 1 iminithi - Vimba 4 | ||
| 40 sec | I-Plyo jacks / Ukuphumula amasekhondi angu-20 - Lokhu kufana ne-jack jumping slow. Gweba izinyawo zibe yi-squat ephansi bese uziphonsa ndawonye ndawonye ngenkathi ujikeleza izingalo. | 7-9 |
| 40 sec | Abagibeli bezintaba / Ukuphumula amasekhondi angu-20 - Hamba phansi endaweni yeplanki, izandla ngaphansi kwamahlombe futhi ugijime ngamadolo ngaphakathi naphuma ngokushesha ngangokunokwenzeka. | 7-9 |
| Phinda, ukushintsha umzimba | ||
| 5 iminithi | Khuphuka phansi ngezinga elilula futhi welula | 3-4 |
| Ingqikithi yesikhathi sokusebenza: Amaminithi angu- 30 | ||
I-Workout 4: HIIT - Ukuqeqeshwa Okuphakeme Kwesifunda Sokujikeleza
Ngesikhathi ukusebenza kwangaphambilini kwakuyi-cardio, enye indlela yokuqeda ukuqina ngenkathi ukuthola ukuqeqeshwa komzimba okuphelele kunomqeqeshi wesifunda esiphakeme .
Ngalokhu kuvivinya umzimba , uzokwenza uchungechunge lwezivivinyo zamandla ezinhlanganisela ezenzelwe ukusebenza amaqembu amaningi we-muscle ngenkathi kugcina izinga lenhliziyo eliphakeme.
Izinto ezidingekayo
Ama-dumbbell ahlukahlukene, i-kettlebell (ungasebenzisa i-dumbbell uma ungenayo i-kettlebell).
Kanjani
- Qala ngokufudumala bese uhamba ngokuzivocavoca, emva kokunye, ngokuphumula okuncane kakhulu phakathi.
- Umqondo uwukugcina izinga lokushaya kwenhliziyo liphakanyiswe ngokunciphisa izikhathi ezithile, kodwa uthathe isikhathi esengeziwe uma uzizwa uphefumula kakhulu.
- Yenza ukunyakaza ngalunye kwemasekhondi angu-30-60 bese uphela ngokulula okuphansi.
| Isikhathi | Umsebenzi | I-RPE |
| 5 iminithi | Kulungele: I-Cardio | 4 |
| 1 iminithi | I-Squat press: Ukubeka izisindo ehlombe, u-squat ophansi ngangokunokwenzeka. Njengoba usukuma, cindezela izisindo ngaphezulu. | 7-9 |
| 1 iminithi | Imigqa ye-Lunge: Ukugcina izisindo, uthathe unyawo olungakwesokudla emuva emgqeni ophansi, ithiphu phambili ngepakethe ephathekayo bese udonsa izisindo phezulu. Hamba emuva bese uphinda ngaphesheya. | 7-9 |
| 1 iminithi | I-squat egcwele ne-med ball ifinyelela: Bamba ibhola noma isisindo futhi uthathe izinyawo ezinhlangothini, izinzwane ngecala. Squat bese ucindezela ibhola med bese ugcine inani elifanayo ukucindezela kuso njengoba wenza 4 squat jumps. Yenza ama-squats angu-4 avamile futhi uqhubeke uhamba phakathi kwama-squat squats nama-squats avamile. | 7-9 |
| 1 iminithi | I-curate enkulu ye-squat: Thatha izinyawo ezinhlangothini, izinzwane ziphuma nge-angle bese ubamba izinsimbi ezinezintende ezibhekene nazo. Isi-squat njengasezingeni eliphansi ngangokunokwenzeka futhi uphakamise, ukulinganisa izisindo phezulu. Ungagxuma izinyawo ngaphakathi nangaphandle ukuze uthole amandla amaningi. | 7-9 |
| 1 iminithi | Isigqoko se-Goblet nge-rotation: Bamba isisindo esinzima noma i-kettlebell ne-squat, uthathe izintambo ngaphakathi kwamadolo. Njengoba ucindezela phezulu, jikela ngakwesokudla, ucindezele isisindo ngaphezulu. Phinda ngaphesheya. | 7-9 |
| 1 iminithi | I-Iron cross squat: Ukubeka izisindo phambi kwamathanga, uphakamise izisindo ngokuqondile, bese uphendulela emaceleni. Njengoba uletha izisindo phansi, ungene ngaphansi kwe-squat. Yima futhi uphinde. | 7-9 |
| 1 iminithi | I-Deadlift kuya emaphephandabeni angaphezu kwesikhala nge-lunge: Bamba izinsimbi futhi, nge-back back, ungene ngaphansi kokufa. Njengoba umile, thatha izisindo phezulu futhi, uzigcine lapho, yenza umjikelezo ojikelezayo nomlenze ngamunye. | 7-9 |
| 1 iminithi | Ngaphambi kokukhahlela nge-triceps extension: Bamba isisindo ngezandla zombili, ama-elbows bent kanye nesisindo ngemuva kwekhanda. Lungisa izingalo njengoba uqala ukukhahlela ngomlenze wesokudla. Yehla bese uphinda ngakwesokunxele. | 7-9 |
| 1 iminithi | Isikrini se-squat curl: Bamba izinsimbi futhi ume endaweni evelele, unyawo olulodwa ngamasentimitha ambalwa ngemuva kolunye unyawo. I-squat yonke indlela, phansi i-curl izisindo bese ucindezela izisindo uma uma. Phinda imizuzwana engu-30 ohlangothini ngalunye. | 7-9 |
| 1 iminithi | Isikwele esiphezulu: Bamba izisindo zokukhanya bese uthatha ingalo eyodwa ngqo, ugcine enye ingalo phansi. Ukubuka phezulu ngesisindo nokugcina i-elbow ikhiyiwe, iphinde ibe ngaphansi kwe-squat. Yima bese uphinda imizuzwana engu-30 bese ushintsha izinhlangothi. | 7-9 |
| 5 iminithi | Khuphuka phansi bese ulula | 3-4 |
| Ingqikithi yesikhathi sokusebenza: Amaminithi angu-20 | ||
I-Workout 5: HIIT - Ukusebenza komzimba wesisindo somzimba
Okokugcina kuyisisindo sokulula, isisindo somzimba lapho akudingi khona isikhala noma imishini enkulu.
Ngenxa yalokho, amandla angase ahle kancane kunamanye okusebenza, ngakho-ke kufanele usebenze kanzima ukuze uthole ukushaya kwenhliziyo yakho phezulu. Kunezindlela ezimbalwa zokwenza lokhu:
- Engeza ububanzi obuningi bokunyakaza. Okukhudlwana ukunyakaza, kukhulu kakhulu. Ngakho-ke, uthi wenza umsebenzi we-Line Tap ngezansi. Ukwenza kube kakhudlwana, u-squat ophansi ngangokunokwenzeka.
- Engeza ukunyakaza kwezingalo ezinkulu. Ukunyakaza kwesibhamu, njengemibuthano emikhulu noma ukuyiphakamisa ngaphezulu, kungabamba iqhaza kakhulu kunoma yikuphi ukuvivinya umzimba.
- Engeza ukuhamba komthelela omkhulu. Enye indlela yokwenza izinto zilukhuni ukwengeza ukugxila emisebenzini yokuzivocavoca. Isibonelo, uma wenza iKnee Smashes noma i-Standing Crossover Crunches, engeza ukugxuma ukwandisa amandla.
Kanjani
- Hlamaza bese wenza umsebenzi ngamunye emva komunye ngokuphumula okuncane kakhulu phakathi.
- Ingabe ukunyakaza ngakunye kwamasekhondi angu-30-60, ukweqa noma yikuphi ukuzivocavoca okubangela ubuhlungu noma ukungakhululeki.
- Phinda isifunda ngokuphindwe kaningi noma kaningi njengoba uthanda, ukuphela ngokupholile bese ulula.
| Isikhathi | Umsebenzi | I-RPE |
| 5 iminithi | Ukufudumala: I- Cardio | 4 |
| 1 iminithi | I-squpe ye-Burpe: Qala endaweni yeplanki bese uqaqa izinyawo zibe yi-square squat stance, izingalo. Ngaphansi, gxuma izinyawo bese uphinda. | 7-8 |
| 1 iminithi | Pushup kuya iplanki yecala: Esikhundleni se-pushup, emadolweni noma ezinzwaneni, phansi ngaphansi kwe-pushup. Njengoba uphenduka emuva, uphendulela umzimba ngakwesokudla, uthathe ingalo efanele ngakwesokudla eplanini eleceleni. Jikela emuva bese uphinda ngaphesheya. | 7-8 |
| 1 iminithi | Ukufiphala nge-extension leg: Esikhathini esiteji noma ebhentshini, ungene phansi bese uphonsela phezulu, uqondise umlenze wesokudla bese ufinyelela ngakwesobunxele ngakwesokunene. Cindezela futhi uphinde, izinhlangothi ezishintshayo. | 7-8 |
| 1 iminithi | Abagibeli bezintaba: Esikhundleni se-pushup, bagijime ngezinyawo futhi baphume ngokushesha ngangokunokwenzeka. | 7-8 |
| 1 iminithi | Amathrekhi womugqa: Beka isisindo phansi njengesimaki bese uqala ohlangothini olulodwa lwesisindo. I-squat, uthinta phansi bese uphazamisa ngakolunye uhlangothi lwesisindo, ugxuma futhi uthinta phansi. | 7-8 |
| 1 iminithi | I-Knee ishaya: Ngezingalo eziphezulu, isisindo esifundeni sokunene, ulethe idolo lesobunxele ngenkathi udonsa izingalo. Phansi bese uphinda, usebenzisa ngempela umzimba nomgogodla. | 7-8 |
| 1 iminithi | I-Lunge ifinyelele: Isinyathelo phambili ungene emgodleni wangaphambili bese uthinta iminwe phansi. Phindela emuva bese uphinda ngaphesheya, uhamba ngokushesha ngangokunokwenzeka. | 7-8 |
| 1 iminithi | Ama-crowsover crunches: Ngezandla ngemuva kwekhanda, shiya isisindo emlenzeni wesokudla. Thatha idolo elingakwesokunxele bese uphambene nomzimba, uthinta amadolo nge-elbow elungile. Phinda imizuzwana engu-30 ohlangothini ngalunye. | 7-8 |
| 1 iminithi | Abagibeli beDwala: Laba banjengabagibeli bezintaba, kodwa uguqa ngamadolo ohlangothini oluwaletha emaceleni. Hambisa ngokushesha ngangokunokwenzeka. | 7-8 |
| 1 iminithi | Ukuphakama kwe-Hip ngokuphakamisa umlenze: Ulale eceleni kwakho ukuphumula ebusweni kanye nesikhumba, enezintambo ezinamathele. Phakamisa izinyathelo, ubeke amadolo phansi. Manje phakamisa umlenze ophezulu ngenkathi uthatha ingalo ngqo. Yehla bese uphinda imizuzwana engu-30 bese ushintsha izinhlangothi. | 7-8 |
| 5 iminithi | Khuphuka phansi bese ulula. | 7-8 |
| Ingqikithi yesikhathi sokusebenza: Amaminithi angu-20 | ||