Ingabe umatasa wokuzivocavoca? Kulula ukuzizwa ngaleyo ndlela, ikakhulukazi uma uzama ukulandela imihlahlandlela yokusebenzisa, ekhombisa ihora ngosuku izinsuku eziningi zesonto. Kodwa-ke, ochwepheshe bathole ukuthi ukusebenza okufishane, ukusebenza kokubili kwemizuzu emibili noma emithathu ngosuku, isibonelo, kungasebenza ngokusebenza isikhathi eside. Isihluthulelo ukugxila ekutheni usebenzise isikhathi sakho ngokuhlakanipha.
Ngakho ungeze kanjani amandla ekusebenzeni kwakho? Zama imisebenzi emthelela kakhulu efana nokugijima, ukunqamula intambo noma i- plyometrics . Uma impembelelo ephezulu akuyona into yakho, ungakwazi ngokuphelele ukuthola ukuqeqeshwa okuhle nge-low impact ukuzivocavoca umzimba . Isihluthulelo ukuzama ukuhlanganiswa kushukumisela ukusebenza ngaphezulu kweqembu elilodwa lemisipha noma, uma wenza umfutho we-cardio ophansi, isivinini, kanye nohla lwezinyathelo kuzokwenza ukuthi inhliziyo yakho ifike phezulu.
Izisebenzi ezisampula ngezansi zinikeza imibono ehlukahlukene ye-cardio namandla ukuze uthole isikhathi esiningi sokuzivocavoca kwakho isikhathi. Khumbula, inani lamakholori oshisayo lisekelwe ezinombeni eziningi ezifana nobudala bakho, isisindo, ukubunjwa komzimba, izinga lokuqina nokunye, ngakho-ke kungenzeka ukuthi akube yi-khalori eyi-100 yomuntu ngamunye.
Enye iphuzu: Ukufudumala kulezi zisebenzi kufushane kakhulu futhi ungadinga isikhathi esiningi ukuze ulungise umzimba wakho ukuze uvivinye umzimba ukuze ugweme ukulimala . Zizwa ukhululekile ukungeza isikhathi esishisayo-futhi ungakhohlwa ukupholisa phansi futhi welula emva kokudlala ngamunye.
I-10-Minute i-Cardio Blast
Ukuthola okuningi kokusebenza kwamaminithi angu-10, kuzodingeka usebenze kanzima. Qinisekisa ukuthi uyashisa ngaphambi kokuzivocavoca okuphezulu futhi wenze umsebenzi ngamunye njengenzima futhi ngokushesha ngangokunokwenzeka, ugcine ifomu elihle. Zama lezi zivivinyo zokuphefumula kwe-cardio eyishumi.
- Iminithi elingu-1 - Hamba ngezinyawo noma uhambe endaweni
- Iminithi elingu-1 - Ukujula okukhanyayo endaweni noma ngaphandle, ukuhambisa izingalo phezulu
- Iminithi elingu-1 - I-jacking jacks
- Imizuzwana engu-30 - Ukujula okude - gxuma phambili, ukufika ngezinyawo zombili, phenduka bese uqaqa emuva
- Imizuzwana engu-30 - I-Jog endaweni
- Imizuzwana engu-30 - Ukuhamba okude
- Imizuzwana engu-30 - ngoMashi endaweni
- Imizuzwana engu-30 - ama-Burpe
- Imizuzwana engu-30 - abagibeli bezintaba
- Imizuzwana engu-30 - ngoMashi endaweni
- Imizuzwana engu-30 - ama-Burpe
- Imizuzwana engu-30 - ngoMashi endaweni
- Imizuzwana engu-30 - I-Jog endaweni
- Iminithi elingu-1 iminithi i-Squat ihamba
- Iminithi elingu-1 - Ukuhamba okuphansi ukuyopholisa phansi
I-10-Minute Sprint I-HIIT Workout
Ukugijima kungenye imisebenzi engashisa amakholori futhi, uma unemizuzu engu-10 kuphela, ungashisa ama-khalori amaningi ngokuzama ukuqeqeshwa okuphakathi kwesikhathi eside . Lo msebenzi uhlanganisa ukuqhuma okusheshayo okusheshayo okwandisa kancane kancane kuze kube sekupheleni kokuzivocavoca, uzobe usu-sprint yonke. Ungathandi ukugijima? Zama intaba iphinda iphinde ihambe ngesivinini.
- Iminithi elingu-1 - Hamba ngezinyawo noma uhambe endaweni
- Iminithi elingu-1 - Qala i-jog elula ukuze umzimba wakho uphefumule nakakhulu
- Iminithi elingu-1 - I-High Knee Jogs - I-Jog, iphakamisa amadolo akho phezulu kuze kube sezingeni eliphezulu
- Imizuzwana engu-30 - Khulisa ijubane lakho ukuze ufike ngasezingeni le-6-7 kulokhu okulinganiselwe ukulinganisa isikali
- Imizuzwana engu-30 - Jog noma uhambe
- Imizuzwana engu-30 - Manje sebenzisa i-level 8 kwi-PE Scale
- Imizuzwana engu-30 - Jog noma uhambe
- Imizuzwana engu-30 - Qalisa ngokushesha kunomsebenzi wakho wokugcina wokusebenza
- Imizuzwana engu-30 - Jog noma uhambe
- Imizuzwana engu-30 - Hamba ngesivinini esifanayo noma ngesivinini kunesikhathi esedlule
- Imizuzwana engu-30 - Jog noma uhambe
- Iminithi elingu-1 - Sprint ngokushesha ngangokunokwenzeka, konke okuphumayo
- Iminithi elingu-1 - I-Jog encane
- 1 iminithi - Hamba ukupholisa phansi
Okuningi
I-10-Minute I-Jumprope Circuit Workout
Intambo yokudumala kuyindlela enhle yokushisa ama-khalori amaningi, kodwa kunzima kakhulu ukugxuma intambo njalo ngisho namaminithi ambalwa, ikakhulukazi uma uphumelele. Ngiyakuthanda ukwenza izinkathi, ukunqamula intambo cishe engama-30 noma imizuzwana bese ngigijimela noma ngihamba ngezinyawo emkhatsini wezinyawo zokugxuma. Lokho kunikeza umzimba wakho ukuphumula okuncane ngenkathi usaqhubeka ushisa amakholoriki ami.
- Iminithi elingu-1 - Ukuhamba kancane noma ukuhamba endaweni ukufudumala
- Iminithi elingu-1 - Ijubane elikhanyayo endaweni ehambisa izingalo phezulu
- Imizuzwana engu-30 - Intambo yokuqaqa
- Imizuzwana engu-30 - Jog noma uhambe endaweni
- Imizuzwana engu-30 - Intambo yokuqaqa
- Imizuzwana engu-30 - Jog noma uhambe endaweni
- Imizuzwana engu-30 - Intambo yokuqaqa
- Imizuzwana engu-30 - Jog noma uhambe endaweni
- Imizuzwana engu-30 - Intambo yokuqaqa
- Imizuzwana engu-30 - Jog noma uhambe endaweni
- Imizuzwana engu-30 - Intambo yokuqaqa
- Imizuzwana engu-30 - Jog noma uhambe endaweni
- Iminithi elingu-1 - Intambo ye-Jump ngokushesha ngangokunokwenzeka
- Iminithi elingu-1 - Jog noma uhamba endaweni
- 1 iminithi - Hamba ukupholisa phansi
I-Minute-Minute Impact Workout
Awudingi ukugijima, u-sprint, hop bese uphonsa uma ufuna ukuthola umsebenzi omkhulu. Kukhona amathani okuzivocavoca okuhle ongakwenza lokho akubandakanyi ukugxuma nhlobo, njengezinye zezivivinyo ezibalwe ngezansi. Zama lezi zihamba, zihamba ngokushesha ngangokunokwenzeka futhi uthole uhla olukhulu kunazo zonke ozokwazi ukukhipha ikhalori enkulu kakhulu.
- Iminithi elingu-1 - Isinyathelo sokuthinta- Isinyathelo ngakwesokunene, uguqula izingalo ukuze zifudumale
- Iminithi elingu-1 - I-Med Ball Knee Lifts - Bamba ibhola lempi ngaphezulu futhi uphakamise ngamanye amadolo, ulethe ibhola phansi ukuze uthinte emadolweni
- Iminithi elingu-1 - i-squat futhi u-Sweep nge-Med Ball - i-Squat uphinde uthinte ibhola elibheke phansi, ume bese uhlwitha isisindo ngaphezulu
- Iminithi elingu-1 - I-Squat Kicks - Squat futhi, njengoba uqhubeka ucindezela, phuma ngomlenze wesokudla. Okunye ukukhahla ngomlenze ngamunye.
- Iminithi elingu-1 - Amakoloni angama-Side-to-Side anezimpumputhe - Pivot ngakwesokudla, uhambe unyawo olungakwesokunxele uphinde ungene emgodini ngenkathi uphonsa ngesandla sokunene. Shintsha izinhlangothi bese uphinda.
- Iminithi elingu-1 - IJacking Impact Low-Impact - Hamba unyawo olungakwesokudla ohlangothini bese uguqula ingalo yesokudla phezulu nangaphezulu. Shintshela ngakwesokunxele bese uphinda.
- Iminithi elingu-1 - Izigqoko zomlenze eziqondile - Phakamisa umlenze wesokudla ngqo bese uzungeza ingalo yangakwesokudla nxazonke nangaphansi ukuya ngasezinzwaneni. Phinda ngakolunye uhlangothi, shintsha.
- Iminithi elingu-1 - I-Puddle Jumpers - Phonsa inyawo lokunene lapho uphuma ngezinyawo ngakwesokunxele ngangokunokwenzeka, izingalo zibanzi. Isinyathelo sishiya unyawo bese siphindela ngaphesheya.
- Iminithi elingu-1 - I-Side Side, I-Side Kick -Hamba ibhande langakwesokunxele kuze kube ohlangothini ngenkathi uletha umgodi phansi emadolweni. Thatha unyawo olungakwesokunxele phansi bese ususa isisindo emlenzeni wesobunxele ngenkathi ukhahlela eceleni. 30 amasekhondi ngakwesokudla bese ushiya.
- Iminithi elingu-1 - Izikebhe ze-Bear - Squat phansi bese uhamba ngezandla ungena eplanini. Yenza i-pushup (ozikhethela), hamba izandla bese uphakamisa.
- 1 iminithi - Hamba ukupholisa phansi
Umsebenzi Wokujikeleza Wasekhaya we-10-Minute
I-Cardio akuyona indlela kuphela yokushisa amakholori amaningi. Ukuzivocavoca amandla okuqinisa amandla, ikakhulukazi uma kwenziwa ngendlela yesifunda , kungashisa ngempela amakholori athile.
Ukuzivocavoca ngezansi Yenza umsebenzi ngamunye ngamasekhondi angaba ngu-30-60 noma ukukhathala ngaphambi kokuqhubekela phambili ekusebenzeni okulandelayo ngokuphumula okuncane noma okungekho. Sebenzisa isisindo esanele ukuthi uphonsela inselelo ngomsebenzi ngamunye.
- Izikwele
- I-Split Squat
- I-Squat Weight Exchange Exchange
- Ama-Deadlifts
- Ukujima
- I-Bent One Rent Over Row
- Isinyathelo seKnee Overhead Press
- Izikhazamiso Eziyinhloko
- I-Curmer yamaHlathi ene-Power Squat
- Amapulangwe Ngamaqhubu Agoba
Imizuzu eyi-10 yeMzimba yomzimba Isisindo Sokujikeleza
Ngisho noma ungenayo imishini, ungashisa ama-khalori nomzimba wakho nje njengokumelana kwakho . Isihluthulelo sokwenza lowo msebenzi ukusebenzela kanzima ngangokunokwenzeka emsebenzini ngamunye. Zama isifunda se-bodyweight esilandelayo, wenze umsebenzi ngamunye ngemizuzwana engu-30-60 futhi uhambe ngokushesha ngangokunokwenzeka ngefomu elihle.
- Ama-squats angama-2 asheshayo ane-2 squat jump
- 30 amasekhondi amanye amaphaphu angaphambili / amasekhondi angu-30 amapayipi amapayipi
- Amasekhondi angu-30 anezinsalela / imizuzwana engama-30
- Ukufa Kwemilenze Enye: Umlenze wesokudla
- Ukufa Kwemilenze Enye: Umlenze wesobunxele
- I-Wall Hlala Ngezikhwama Zama-Knee Lifts
- I-Dips nge Izandiso Zomlenze
- Ama-Burpe
- Triceps Pushup nge Planks Side
- Ibhuloho ene-Leg Drop