6 Izindlela Ezinkulu Zokufaka Ubuningi Emabhodini

1 - ama-Burpe

Ama- squats, ama-burpees, ayisenzo sokuzivocavoca iningi lethu lingakhumbula ngokucacile kusuka ekilasini le-gym esikoleni esiphakeme. Lokhu kuvivinya okunzima kuyakhunjulwa ngoba isebenza wonke umzimba futhi uthola isilinganiso senhliziyo esikhathini esifushane kakhulu. Ukuhamba kulula kodwa kuyinselele kakhulu enhliziyweni, emaphashini nasemzimbeni. Kuyinto enhle ukungena ekusebenzeni kwakho kwe-cardio njalo ukwengeza amandla nokusebenza ngamandla akho, ubuciko, nokukhuthazela.

1. Hamba ngezinyawo mayelana ne-hip-width ngaphandle bese ugijima phansi, ubeke izandla zakho phansi phambi kwakho.
2. Enyakatho yokuqhuma, gxuma izinyawo ngemuva kwakho ukuze uphelele , ezandleni nasezinzwaneni zomzimba onomgwaqo oqondile.
3. Masinyane gxuma izinyawo ukuze uqale.
4. Qhubeka nokuxhuma izinyawo ngaphandle nokungena ngokushesha ngangokunokwenzeka ngamasekhondi angaba ngu-30-60, uqedela amasethi angu-1-3.
5. Ukwengeza ukuqina, vuka njalo uma uqaqa izinyawo futhi ungeze ukugxuma, uguqule lokhu kuthutha ube yi-burpee.
6. Ungabangeza ekusebenzeni kwakho okujwayelekile ukuqhuma okuphezulu noma ukubeka ndawonye nezinye izinyathelo ze- cardio okwesikhashana ukuqeqeshwa okujulile.

Ama-Burpees With Climbers Climbers

Izikhwama ze-Squat zinkulu ekwakheni amandla, amandla nokukhuthazela, kodwa kunezindlela zokwengeza amandla ekunyakaza (njengokungathi bayayidinga ngempela). Kule nguqulo, uzofaka abagibeli bezintaba, okuzokwenza inhliziyo yakho ifike phezulu futhi ikusize usebenze ngekhwalithi nokuqina.

1. Squat bese ubeke izandla zakho phansi, ugcine i-abs ingenele.
2. Ebudlelwaneni obuqhumayo, gxuma izinyawo emuva endaweni yokucindezela.
3. Thatha unyawo olufanele (emadolweni kuya esifubeni) bese uthinta izinzwane phansi.
4. Shintsha ngokushesha izinyawo emoyeni, ulethe unyawo olungakwesokunxele futhi unyawo olunene emuva.
5. Gweba inyawo elingakwesokunxele emuva ukuze usempambanweni.
6. Hamba izinyawo zombili phakathi kwezandla futhi (ngokuzikhethela) ume (ukwengeza ukuqaqa ekupheleni kwamandla amaningi nakakhulu uma ufisa).
7. Gcwalisa izintambo ezingu-10-20 noma imizuzwana engu-30-60.

3 - Burpee nge BOSU Balance Umqeqeshi

Enye indlela yokwengeza inselelo nokushintshashintsha kwe-squat thrust (burpee) ukukwenza ngezinhlobo ezahlukene zemishini. Kule nguqulo, uzosebenzisa umqeqeshi we-BOSU Balance ngehlangothini lomdanso phansi, okufaka isici sokungazinzi. Ekupheleni kokunyakaza, ungathatha i-BOSU bese uyibeka phezu kwekhanda ukuze ungeze inselele enkulu futhi uhilele izingalo namahlombe. Ukuphakamisa i-BOSU ihamba phambili kakhulu futhi inesisindo esingamakhilogremu angu-14, ngakho-ke zama lokhu kuphela uma unomsebenzi wokuzivocavoca, ungenayo izinkinga zangemva futhi ungaphakamisa i-BOSU ngesimo esihle (amadolo akhonjiwe, i-abs iboshwe, ubuyele ngqo).

1. Yima phambi kwe-BOSU BT nehlangothini lomdanso phansi.
2. Squat bese ubeka izandla zakho ngaphesheya kwe-BOSU BT, ugcine i-abs ingenele.
3. Enyakatho yokuqhuma, gxuma izinyawo emuva ukuze uhlale endaweni yokubamba.
4. Gwema izinyawo emuva ekuqaleni kokuqala, futhi ugcine i-abs isisindile futhi izinyathelo zibuyele emuva.
5. Engeza amandla ngokuhlala endaweni ye-squat futhi uphakamise i-BOSU, ucindezela ngaphezulu uma usukuma. Zama lokhu kuphela uma usebenza ngokuzikhandla.
6. Phakamisa ngesimo esihle, uqale ukunyakaza kusuka emilenzeni kunemuva.
7. Phinda u-10-20 kabusha noma imizuzwana engu-30-60.

4 - Ama-Burpe Ngomuthi Wezokwelapha

Ukusebenzisa ibhola lezokwelapha ngesikhathi se-squat thrust (burpee) kunezela isici sokungazinzi futhi inselelo njengoba uphonsa ibhola phezulu lapho ekugcineni ukunyakaza. Qaphela ngalokhu kuvivinya nokuzijwayeza ngokunyathela izinyawo kunokuba ugijime uma uzizwa ugoqa. Uzodinga amandla okuqina omzimba ophezulu kanye nokuqiniswa komgogodla ukwenza lokhu kuthutha, ngakho-ke zama lokhu kuphela uma usebenza ngokuzivocavoca.

1. Bamba ibhola lemithi kanye ne-squat, uthathe ibhola eliphansi phansi ngenkathi ugcina i-abs ingenele.
2. Qinisekisa ukuthi izandla zakho ziqondile ngqo ngaphansi kwamahlombe ukuze uthuthukise ukuqina kwakho njengoba uqaqa izinyawo emuva endaweni yokubamba iqhaza. Njengokuhluka, nyathela izinyawo emuva ngesikhathi esisodwa ukuze usebenzise ukuhamba ngaphambi kokuxuma.
3. Gwema izinyawo emuva ukuze uqale, ume bese uphonsa ibhola lemithi phezulu noma kumlingani wakho.
4. Phinda u-10-20 kabusha noma imizuzwana engu-30-60.

5 - Kettlebell Burpees

Enye indlela yokwehlisa ukuqina kwe-squat thrusts (njengokungathi bayayidinga) ukusebenzisa i-kettlebell. Umqondo wukuthi uhambe lapho ubambe phansi engxenyeni engezansi ye-kettlebell ngaphansi kwesibambo, noma 'i-bell' esikhundleni sokusebenzisa isibambo (okuyiyona ndlela enhle yokwenza ama-wrists akho).

Qaphela ngalokhu kuhamba - uma izinsimbi zakho nezingalo zakho zingalingani futhi ziqondile noma kettlebell yakho ayihlali futhi igxilile, kulula ukuba i-kettlebell iphoqe noma iguquke, okungabangela ukulimala. Zama lokhu okuhambayo, okokuqala, ngokunyathela imilenze emuva kwesikhathi esisodwa kunokugxuma ukuze uzizwe ukuzinza kwakho. Uma uzizwa ukhululekile, engeza ukuqaqa uma usufunde kahle umsebenzi.

1. Hamba nge kettlebell esindayo phansi phambi kwakho.
2. Squat bese ubeka izandla ngaphesheya kwensimbi ngaphansi kwezibambo.
3. Qinisekisa ukuthi ulinganisele ngaphezu kwesisindo, ugoqa uqonde futhi uqine ukuze ungaphumeleli.
4. Yenza imilenze ibuyele emuva ngesikhathi esisodwa endaweni yeplanethi noma, uma uphumelele, gxuma izinyawo emuva endaweni yeplanki.
5. Isinyathelo noma gxuma izinyawo emuva ukuze uqale futhi ume. Ungangezela amandla ngokubamba i-kettlebell (ngesibambo) ngenkathi usukuma.
6. Phinda u-10-20 reps noma amasekhondi angu-30-60.

I-Squat Thrust ne-Gliding Discs

Ukwengeza ama-Discliding Discs ku-squat thrust we-squat kudala izinga elithile lokuqina ukuthi uzozizwa ngempela emzimbeni wakho ophansi nomzimba ophansi. Ukukhipha imilenze ekuphumeni nasekuphumeni, kunokugxuma kuthatha umthelela, kodwa kubandakanya i-quads kanye ne-abs nokubuyela ekuqiniseni umzimba wakho. Ungasebenzisa futhi amapuleti wephepha noma uma unamatshe aqinile, amathawula uma ungenawo ama-Disclips Discs.

1. Qala ezandleni nasemadolweni ngamabhola ezinyawo ukuphumula kumaDiski noma amapuleti wephepha.
2. Slayida imilenze yomabili kuze kube yilapho usendaweni yeplanki nomzimba oqondile. Lezo zandla kufanele zibe ngaphansi kwamahlombe, zihlolwe ekuqondanweni kanye nekhanda elibanjwe.
3. Slayida izinyawo zombili, ukuletha amadolo esifubeni.
4. Phonsa imilenze emuva kwiplanki.
5. Qhubeka ukuhambisa izinyawo ngaphakathi naphuma ngokushesha ngangokunokwenzeka ngenkathi ugcina ifomu elihle.
6. Phinda amasekhondi angu-30-60, uphumule uphinde ubuyekelele amasethi we-1-3.