Emashumini eminyaka edlule, ukuzivocavoca kwakuyizinto esizenza ukuze sizijabulise futhi sizizwe sijabule, kodwa lezi zinsuku zokuzivocavoca akuzona ezokunethezeka, kuyadingeka. Sivele emphakathini osebenzayo kumuntu ochitha isikhathi esiningi ekupheleni kwawo ngemuva . Sihlala emsebenzini, lapho sibukela i-TV, sidlala imidlalo yevidiyo, sishayela-iningi lethu lihlala okuningi kunokuthi simi noma sihambe. Ukuhlala ngokweqile kukhulisa zonke izinhlobo zezingozi zezempilo ezifana nohlobo lwesifo sikashukela sesi-2, isifo senhliziyo, ngisho nokufa kwangaphambili.
Sonke siyazi ukuthi sidinga ukuzivocavoca futhi sonke sazi izinsiza zesimiso esiphelele: I- Cardio , ukuqeqeshwa kwamandla , nokuzivumelanisa nezimo . Kuzwakala kulula, kepha uma ubheka isimiso sokuzivocavoca esivamile esihlanganisa zonke lezi zakhi, ubona ukuthi kungaba nzima kanjani ukulingana nakho konke, ikakhulukazi uma unesimiso esimatasa , esiningi sithina.
Yilapho ukusebenza okuncane khona kungena khona. Ukusebenza okufishane kungasebenza njengesikhathi eside, ukusebenza okuqhubekayo uma wenza ngendlela efanele. Ukhiye wangempela usebenza kanzima ngesikhathi ophethe ngaso.
Izinzuzo Zokusebenza Okufutshane
Ngokuvamile sicabanga ukuthi kufanele sisebenzise ihora noma ngaphezulu, kodwa ochwepheshe bafunde okuhlukile. Ukusebenza okufishane kunezinzuzo zabo kubandakanya:
- Ukulahlekelwa kwesisindo - Isinye isifundo esashicilelwe kuyi- Journal of Obesity sathola ukuthi ukuvivinya umzimba okuphezulu okusebenza kahle kungase kusebenze ngokwengeziwe ekunciphiseni amafutha omzimba wonke kanye namafutha e-belly .
- Ukuthuthukiswa emzimbeni - Ucwaningo luye lwabonisa nokuthi ukuqeqeshwa okusheshayo okusheshayo okusheshayo okungenani imizuzu engu-7 kunganikeza izinzuzo ezifanayo njengesikhathi eside noma ihora lokuphakamisa izinsimbi.
- Kulula ukuhlela - Kulula kakhulu ukulingana emisebenzini yeminithi engu-10 kunokuthi, yisho, ihora le-cardio noma ukuqeqeshwa kwamandla.
- Thuthukisa impilo yakho - Olunye isifundo eshicilelwe ku- Diabetologia sathola ukuthi abantu abane-type 2 yesifo sikashukela bazuza kakhulu kusukela ekuhambeni kwekhasi kunokuhamba okuqhubekayo.
- Ukusebenza kulula ukunamathela - Kulula ukuzinikela ekusebenzeni okufishane okufushane, okusho ukuthi kungenzeka kakhulu ukuthi wenze umkhuba wokuzivocavoca onamathela .
Ukugcina Ukuqina
Isihluthulelo sangempela sokwenza umsebenzi omfushane ukusebenza kusebenza ezingeni eliphezulu kakhulu. Ukufishisa okufushane, kunzima ukuthi usebenze ukuze uthole okuningi kulowo msebenzi.
Kunezindlela ezihlukahlukene zokusebenza kanzima esikhathini esifushane esifaka phakathi:
- Ukuqeqeshwa kwezinga lokuphakama okukhulu - Lolu hlobo lokuzivocavoca lungase lubandakanye ukwenza uchungechunge lwempembelelo ephezulu noma ukuphakama okukhulu kushukumisela omunye emva komunye ukuphumula okuncane kakhulu phakathi.
- Ukuqeqeshwa kweTabata - Nge-Tabata, wenza imizuzu emine yokusebenza okuphezulu, ukwenza umsebenzi wokuzivocavoca kakhulu kakhulu imizuzwana engu-20 nokuphumula okungu-10, ukuphinda lokho isikhathi sokusebenza.
- Ukuqeqeshwa okuphakeme kakhulu kwesifunda - Lokhu kuhilela ukuqeqeshwa kwesisindo somzimba esithinta inhliziyo yakho futhi ikuvumela ukuthi usebenze imisipha eminingi ngesikhathi esifanayo.
- Isimo se-metabolic - I-Met con wuhlobo lokusebenza okuphakeme kwesifunda okubandakanya inselelo yomzimba wonke wokuzivocavoca ngezikhathi ezincane zokuphumula.
Njengobhonasi, lezi zinhlobo zokusebenza zikhulisa i- afterburn yakho, noma inani lamakholori umzimba wakho uvutha emva kokuzivocavoca kwakho.
Ukufakela konke ngaphakathi
Ngakho-ke, uyazi ukuthi ungakwenza ukusebenza okufishane-okumele kubonakale kubonakala kanjani lokho okusebenzayo? I-mini-worksout ngezansi ikunika umbono wokuthi ungasetha kanjani ukusebenza kwakho okufutshane.
Ukuzivocavoca ngalunye, okungenziwa emaminithini angu-5 kuya kwangu-15, kugxile eqenjini elilodwa lesisiphakeli noma endaweni eyodwa yokuzivocavoca, futhi kufaka phakathi izivivinyo ezihlukahlukene ezihloselwe ukugcina amandla phezulu wonke umsebenzi.
Kanjani
- Uma ufuna isipiliyoni esigcwele somzimba, ungenza konke okusebenzayo ngesikhathi esisodwa noma ngezikhathi ezihlukene phakathi nosuku.
- Ukuze uthole isimiso esimatasa, ungenza okusebenzayo okukodwa noma ngaphezulu usuku ngalunye. Vele uqinisekise ukuthi uvumela imisipha yakho ukuba iphumule okungenani usuku olulodwa phakathi kokusebenza.
- Ngomsebenzi ngamunye, gxila ekuhambeni kokuzivocavoca komunye kuya kwesilandela ukuphumula okuncane noma okungekho phakathi. Lokhu kuzogcina ukuphakama okukhulu ukuze uthole okuningi emsebenzini ngamunye.
- Qapha amandla akho. Kufanele usebenze kanzima, cishe ngezinga le-7-9 kule shadi lokuzikhandla elibonwayo . Ungasebenzisa futhi umshini wokushaya kwenhliziyo ukuze uqiniseke ukuthi usekugcineni kokuphezulu kwesilinganiso senhliziyo yakho.
- Qinisekisa ukuthi uyashisa (bheka Umsebenzi Wokufudumala ngezansi) ngaphambi kokuzivocavoca ngalunye bese uzinika isikhathi sokwelula emva kokuzivocavoca kwakho.
Ukuqapha
Bona udokotela wakho uma unesiphi isimo sesimo noma ukulimala ngaphambi kokuthi uzame lokhu kusebenza. Gwema njalo noma ushintshe noma yikuphi ukunyakaza okubangela ubuhlungu noma ukunganaki.
Ukuzivocavoca okufudumele
Izinto ezidingekayo: Akukho
Kanjani
- Yenza umsebenzi ngamunye imizuzwana engu-30 noma, uma ungenayo i-timer, yenza u-20 ubuyekeze umsebenzi ngamunye.
- Hamba kusuka ekuthumeni okuya kwesinye kuya ekuphumeni okuncane noma okungekho.
- Khulisa kancane kancane ukuhamba kwakho kokuhamba ukuze ulethe izinga lakho lenhliziyo kuze kube namandla okulinganisela.
| Isikhathi | Ukuzivocavoca | I-RPE |
|---|---|---|
| 30 sec | Isinyathelo sokuthinta - Phuma ngakwesokudla ngangokunokwenzeka, uthathe izingalo. Hamba emuva bese uhamba ngakwesokunxele. Qhubeka uye phambili futhi phambili, okwenza ukunyakaza kukhulu njengoba ushisa. | Izinga 4 |
| 60 sec | Phuma - Ngesisindo esifundeni sokunene thatha umlenze wesokunxele uhlangothi. Thinta phansi bese uletha unyawo emuva ukuze uqale. Phinda imizuzwana engu-30 ohlangothini ngalunye, uhamba ngokushesha ngangokunokwenzeka. | Izinga 4-5 |
| 30 sec | I-knee smash - Njengoba izingalo ziphezulu, isisindo esifundeni sokunene, ulethe idolo lesobunxele ngenkathi udonsa izingalo phansi. Phansi bese uphinda, usebenzisa ngempela umzimba nomgogodla. Hambisa ngokushesha ngangokunokwenzeka. | Izinga 4-5 |
| 30 sec | Ukuklanywa komlenze okuqondile - Phakamisa umlenze wesokudla ngqo bese ujikeleza ingalo yangakwesokudla nxazonke nangaphansi ukuya ngasezinzwaneni. Phindela ngakolunye uhlangothi, ukushintshela ohlangothini ngalunye ngemizuzwana engu-30. | Izinga 4-5 |
| 30 sec | Ukuphakama kwamadolo ohlangothini - Thatha izingalo uphinde uphume ohlangothini njengemigomo yemigomo. Phakamisa idolo elifanele bese uzama ukuthinta amadolo emgqeni, ngaphandle kokunciphisa izingalo. Yehlisa bese uphinda ngaphesheya. | Izinga 5 |
| Phinda | ||
| Isikhathi sokufundisa: imizuzu engu-6 | ||
I-Workout 1: I-Cardio
Lokhu kudlalwa kwe-cardio kuqala ngokuzivocavoca kwe-cardio okuyisisekelo futhi kwandiswe kancane kancane ngamandla amakhulu, ukuvivinya umzimba okukhulu.
Kanjani
- Ngemuva kokufudumala, hamba ngqo emisebenzini ye-cardio ohlwini olungezansi.
- Yenza umzimba ngamunye imizuzwana engu-30, uhamba ngokuzivocavoca komunye ngaphandle kokuphumula phakathi uma ukhona.
- Ukuqina kuhlangene, ngakho uzothola kuba nzima njengoba ufika ekupheleni komsebenzi.
- Uma uphinda isifunda, phomula ngamasekhondi angaba ngu-30 noma angu-60 ngaphambi kokungena ngaphakathi.
| Isikhathi | Ukuzivocavoca | I-RPE |
| 30 sec | Ukugijima endaweni - Qala ngokugijima endaweni noma eduze nendlu, ukuhambisa izingalo zakho phezulu bese phansi ukwandisa amandla akho. | Izinga 4 |
| 30 sec | Amadolo aphakeme aphezulu - Ukugijima endaweni, ukuphakamisa amadolo phezulu ngangokunokwenzeka, okungenani ukugoqa izinga. Engeza amandla ngokujikeleza izingalo. | Izinga 5-6 |
| 30 sec | Amapayipi asePlyo - Qala endaweni yokuhlala futhi ugijime, uguqule izinyawo emoyeni futhi ufike emgodini ngomunye umlenze phambili. | Izinga 7 |
| 30 sec | I-Plyo jacks - Lokhu kufana nejack jumping slow. Gweba izinyawo zibe yi-squat ephansi bese uziphonsa ndawonye ndawonye ngenkathi ujikeleza izingalo. | Izinga 7 |
| 30 sec | Ama-Burpe - Squat ukubeka izandla zakho phansi. Jump noma uphindele emuva eplanjini. Gwema noma uhambise izinyawo, vuka uphinde uphume (ngokuzikhethela). | Izinga 8 |
| 30 sec | Isigqoko esiphezulu sejele siguqukile - Qala ngezinyawo ze-hip-width ngaphandle kanye nezandla ngemuva kwekhanda. Ngaphansi kwe-squat bese uqaqa phezulu ngangokunokwenzeka. Izwe ngamadolo athambile emuva ku-squat yakho. | Izinga 8-9 |
| 30 sec | I-squpe ye-Burpe : Qala endaweni yeplanki bese uqaqa izinyawo zibe yi-square squat stance, izingalo. Ngaphansi, gxuma izinyawo bese uphinda. Gcina i-squat ephansi rep rep. Ngayinye. | Izinga 8-9 |
| 30 sec | Ama-Puddlejumpers - Thatha isinyathelo esikhulu kakhulu ekuletheleni izingalo zivule kakhulu. Hamba ngakolunye uhlangothi futhi uqhubeke, ngokusheshisa, phansi nokubanzi ngangokunokwenzeka. | Izinga 8-9 |
| 30 sec | Abaphuzi beqhwa - Qala endaweni ye-squat bese ufika ezinzwaneni noma ugxume, ujikeleze ingalo yangakwesokudla nxazonke futhi phansi ungene lapho ufika khona. Hamba phezulu ezinzwane, futhi lesi sikhathi wehla ngezandla ezingakwesokunxele. | Izinga 8-9 |
| 30 sec | Abagibeli bezintaba - Esikhundleni se-pushup, bagijime ngezinyawo futhi baphume ngokushesha ngangokunokwenzeka. | Izinga 8-9 |
| Phinda | ||
| Isikhathi sokuqeqesha: Amaminithi angu-10 | ||
I-Workout 2: Umzimba Ophansi
Lo mdlalo uzosebenza ngempela umzimba wakho ophansi ngezindlela eziyisihlanu ezihlose ukugcoba, izintambo, namathanga. Kukhona izinguquko ezithile zethempeli kwezinye izenzo zokufaka amandla futhi ugcine ukushisa kuhamba. Zama ukusebenzisa izisindo ezinzima kunazo zonke ongakwenza ukuze uthole okuningi kulokhu kuvivinya umzimba.
Izinsiza
Ama-dumbbells ahlukahlukene, i-Gliding Disc, ipuleti yamaphepha noma ithawula (uma uhlala phansi)
Kanjani
- Yenza umsebenzi ngamunye njengoba kuphakanyisiwe, ukugcina ukuhamba ngalunye kuhamba kancane futhi kulawulwa.
- Hamba kusuka kokuzivocavoca komunye kuya kokulandelayo ngaphandle kokuphumula phakathi, uma ungakwazi.
- Phinda isifunda kabili ukuze usebenze ngokujulile.
| Ukuzivocavoca | Isetha / ibuye |
|---|---|
| Ukuxosha izikwele - Ukubeka izisindo ezilukhuni, ukugoqa okuphansi njengokusemandleni akho. Bamba leso sikhundla bese ushaya kancane kancane amasentimitha ambalwa nje. Phuma ngokuphindaphindiwe okwesishiyagalombili, vuka, uphumule kafushane bese uphinda izikhathi ezine. | 4 amasethi ama-squats ayisithupha |
| 1.5 I-Lunges - Qala endaweni yokuhlala ephethe izisindo ezinzima. Ngaphansi kwesigodi, bese ushaya nje. Yehlisa emuva phansi emgodini bese ucindezela yonke indlela. Yilokho impendulo eyodwa. Phinda ukuphindaphinda okuyisishiyagalombili emlenzeni ngamunye. | 8 |
| Ama-Deadlifts kuya emaphephandabeni aphezulu futhi abuyele emzimbeni - Bamba izisindo phambi kwamathanga kanye nesipu kusukela ezinqulwini zibe yindawo yokufa. Njengoba ubuyela phezulu, thatha izisindo phezulu futhi wenze umjikelezo ojikelezayo emlenzeni ngamunye, ubeke izisindo ngqo. | 8 |
| Umlenze owodwa ukuhlala nama-slide - Ukusebenzisa i-Discliding Gliding, ipuleti yamaphepha noma ithawula uma usezingeni elinyathelisiwe, ubambe isisindo esisindayo ezandleni zombili ezingeni lesifuba. Beka isithende sonyawo sokunene kwi-disc noma ithawula bese uguqa ibhande elingakwesobunxele, uhambisa isithende sokunene ngqo phambi kwakho. Phinda uphinde ushintshe izinhlangothi. | 12 |
| Ukushintshaniswa okukhulu kwesisindo se-squat - Hlala ngezinyawo ububanzi futhi uphume nge-angle encane. Bamba isisindo esinzima kakhulu ngakwesokunene bese uguqa ngamadolo ku-squat. Amadolo kufanele ahlale ehambisana nezinzwane. Beka isisindo phansi futhi ume. Esikhathini esilandelayo, thatha isisindo ngesinye isandla. Qhubeka nokugxila nokushintsha izandla. | 12 |
| Phinda | |
| Isikhathi sokuqeqesha: Amaminithi angu-10-15 | |
I-Workout 3: Isifuba
Isifuba sakho singenye yemisipha emikhulu emzimbeni ongaphezulu futhi kunezindlela ezihlukahlukene zokuzivocavoca ukuze usebenze zonke izingxenye zama-pecs. Lezi zinhlanu ezihambayo ziyozikhandla kakhulu, zikunikeze ukuqeqeshwa okukhulu kwesifuba jikelele.
Izinto ezidingekayo
Ama-dumbbells ahlukahlukene
Kanjani
- Qala ngokufudumala bese uhamba ngokuzivocavoca, emva kokunye, ngokuphumula okuncane kakhulu phakathi.
- Zama ukusebenzisa isisindo esiningi ngangokunokwenzeka.
- Qinisekisa ukuthi usule ekugcineni komsebenzi.
| Ukuzivocavoca | Isetha / ibuye |
| Pushups - Qala ezandleni nezinzwane noma wenze lokhu ngamadolo ukuze ushintshe. Njengoba izandla zikhulu kunamahlombe, i-abs iboshwe futhi ibuyele emuva, ibhontshe ama-elbows iphinde ibe ngaphansi kwe-pushup kuze kube yilapho ungaya khona. Khamba kancane bese uphinda. | Amaqoqo amabili we-16 aphinde abuyele |
| Izimpukane Ze-Chest - Lala phansi noma ebhentshini bese ubamba izinsimbi phezu kwesifuba nezintende ezibhekene nazo. Uma ugoqa kancane emaceleni, gweba izingalo ezihlangothini kuze kube yilapho izimbambo zingaphansi kwesifuba. Gwema izinsimbi bese uphinda. | Amaqoqo amabili we-16 aphinde abuyele |
| I-Chest Press - Hlala ebhentshini bese ubamba izisindo ezinamahlombe ezigobile njengokungathi uzokwenza ucingo lwesifuba. Lungisa izingalo bese ucindezela izisindo phezulu bese uphuma nge-angi zibe y-shape. Letha izisindo ndawonye phezu kwesifuba, wehlise phansi bese uphinda uphinde uphinde uhambe. | Ukuphindaphinda kuka-10 |
| I-Pushups - Yenza enye iqoqo le-pushups elilodwa. Khetha noma iyiphi inguqulo oyithandayo. | 16 ubuyela |
| 1.5 Amaconsi E-Chest - Lala phansi bese ubamba izinsimbi ngokuqondile phezu kwesifuba. Hlanganisa ama-elbows emshinini we-chest, bese ucindezela izisindo phezulu. Yehlisa izisindo futhi bese ucindezela yonke indlela. Yilokho impendulo eyodwa. | Ukuphindaphinda kuka-10 |
| Phinda | |
| Isikhathi sokuqeqesha: Amaminithi angu-10-15 | |
Ukuzivocavoca 4: Amahlombe
Lo msebenzi unemisebenzi emihlanu kuphela, kodwa bonke bagxila ku-deltoids-i-deltoids yangaphambili, yangaphakathi, nangemuva. Kukhona nezinguquko ezithile zethempeli kwezinye izenzo zokukhulisa isikhathi sakho ngaphansi kwengcindezi futhi uqhubeke nokuqina.
Izinsiza
Ama-dumbells ahlukahlukene, ama-resistance band
Kanjani
- Qinisekisa ukuthi ukufudumala ngaphambi kokuqeqeshwa.
- Yenza umsebenzi ngamunye njengoba kuphakanyisiwe, ukuphumula kancane uma lo msebenzi unesethi engaphezu kweyodwa.
- Zama ukusebenzisa isisindo esikhulu kunazo zonke ongayithola ukuze uthole okuningi emsebenzini.
- Enye isethelwe ukuqeqeshwa okufishane, phinda ukuvivinya umzimba okwesikhashana, okuvelele kakhulu.
| Ukuzivocavoca | Isetha / ibuye |
| Amaphephandaba aphezulu - Qala ukuma ngezandla ugobile kuma degree angu-90, izisindo eduze kwezindlebe. Izingalo zakho kufanele zibukeke njengeposi lokuposa. Cindezela izisindo ngaphezulu futhi wehlise phansi bese uphinda. Bamba i-abs ukuze ungagodli emuva. | Amasethi amabili wezintambo ezingu-12 |
| I-front, side, ne-lateral iphakamisa - Bamba izisindo phambi kwamathanga bese uphakamisela phezulu kuze kube sezingeni lehlombe, izingalo ziqonde ngqo futhi zihambisane phansi. Ukuzigcina ziqondile, zivule izingalo ezihlangothini bese uzibeka phansi ukuze zihlale ezinqulwini. Ukuze uphendule ngokulandelayo, yenza ukuhlanekezela-phakamisa izingalo kuze kuhlangothini, bese phambili, bese phansi. Yilokho impendulo eyodwa. | 8 ukuphinda |
| I-Lateral iphakamisa ngamapulse aphezulu- Ukugcina izinsimbi ezinhlangothini zakho ukuphakamisa izisindo uphinde uphume ezinhlangothini ukuze uphathe izinga. Bamba futhi uphelele izisindo phezulu nangaphansi nje amasentimitha ambalwa ukuphindwa kane. Yehlisa bese uphinda ngokuphindaphinda inani eliyisishiyagalombili. | 8 ukuphinda |
| Bentover iqonde le-arm band press - Loop ibhande ngaphansi kwezinyawo bese ubamba. Ithiphu kusukela ezinkalweni futhi, ukugcina izingalo ziqondile, cindezela izingalo emuva ukuze zibe ngaphezu kwezinga le-torso. Phuma ngamanani ayisishiyagalombili, wehla futhi uphinde uphinde uphinde uphinde ubheke. | 8 ubuyela nge-8 amapulsi ngempendulo ngayinye |
| I-band delt fly fly - Thola ezandleni zakho namadolo bese ubamba uhlangothi olulodwa lwebhande ngaphansi kwesandla sokunene, ubeke endaweni. Thatha omunye umkhawulo ngesandla sangakwesokunxele bese uphakamisa ingalo yesobunxele ngqo kuze kufike ezingeni lehlombe eliholela ngendwangu bese ucindezela emuva nangenhlombe. Lungisa ukubekwa kwesandla ukukhulisa noma ukunciphisa ukungezwani. | I-reps engu-16 ngayinye |
| Phinda | |
| Isikhathi sokuqeqesha: Amaminithi angu-10-15 | |
I-Workout 5: Emuva
Lezi zivivinyo zihloswe zonke izicathulo zangemuva, kufaka phakathi emuva, ama-lats, nangemuva ephansi emuva kokuhamba ngezinhlanu nje. Ngenhlanganisela yama-dumbbell ne-resistance bands, uzoshaya yonke imisipha ngezindlela ezahlukene.
Izinsiza
Ama-dumbells ahlukahlukene, ama-resistance band
Kanjani
- Ukufudumala phezulu ngokufudumala ngenhla noma ngokufudumala kokusebenza komzimba ngamunye.
- Yenza umsebenzi ngamunye njengoba kuphakanyisiwe, ukuphumula kancane phakathi kokubeka uma kukhona okungaphezu kweyodwa.
- Yenza isifunda esisodwa noma, ukuze usebenze isikhathi eside kakhulu, yenza izifunda ezimbili.
| Ukuzivocavoca | Isetha / ibuye |
| Umgqa owodwa wesigcawu - Ukubamba isisindo esinzima, ukugoba phezulu nge-flat back, ubambe isisindo phansi. Bend i-elbow bese udonsa isisindo, uphaqa emuva bese uthatha i-elbow kuya ezingeni le-torso. Yehla futhi uphinde uhlangothi ngalunye. | Amasethi amabili wezintambo ezingu-12 ohlangothini ngalunye |
| Impumputhe eyodwa ye-arm inverse - Khetha isisindo esilula futhi ungene endaweni efanayo nomugqa owodwa wesigcawu, ubuyele emuva futhi uhambisane nesitezi. Ngalesi sikhathi, gcina ukugoba okuncane emgqeni njengoba uphakamisa ingalo ngqo bese uhlangothini, ucindezela amahlombe. Yehla futhi uphinde uhlangothi ngalunye. | Amasethi amabili wezintambo ezingu-12 ohlangothini ngalunye |
| Amageyimu we-bentover ayiphonsela phambili - Vula ibhande lokumelana ngaphansi kwezinyawo bese ubamba ibhande eduze kwezinyawo, uma udinga ukungezwani okuningi. Gudluza ama-elbows kuze ulandele bese uphaqa kancane ngokubala okungu-12. Yehlisa, uphumule kafushane, uphinde uphinde usebenzise amaethi amane. | 4 amaqoqo angu-12 |
| Imigqa ephakeme yamabhande - Bopha ibhande eduze kwento eqinile phambi kwakho uphinde ubuye emuva, ubambe izingalo. Thatha izingalo ngqo, izintende zibheke phansi. Izingalo kufanele zibe yizinga lesifuba. Bendza ama-elbows uphinde uhoxise izimbambo, ucindezele ama-shoulder blade bese udonsa izimbongolo ezidlulile. Phuma ngezintambo ezingu-12, ezansi bese uphinda ngezinethi ezine. | 4 amaqoqo angu-12 |
| Ama-Deadlifts - Ukugcina izisindo ezilukhuni, zime ngezinyawo izinyawo-ububanzi obuhlukene, izisindo phambi kwamathanga. Ithiphu kusuka ezinkalweni futhi, ukugcina umhlane uphahla futhi ungenayo, unciphisa izisindo ezincane ngangokunokwenzeka, ugcine ukugoba kancane emadolweni. Buyela ukuze uqale uphinde uphinde. | Ukuphindaphinda kuka-12 |
| Phinda | |
| Isikhathi sokuqeqesha: Amaminithi angu-10-15 | |
I-Workout 6: I-Triceps
Ukwenza konke ukuzivocavoca ngezansi, okulandelanayo, kuzothatha yonke indawo ye-triceps. Zama ukusebenzisa izisindo ezinzima futhi ugcine izikhathi zokuphumula ukuze uthole okuningi kulokhu kuvivinya.
Izinsiza
Ama-dumbells ahlukahlukene, ama-resistance band
Kanjani
- Qinisekisa ukuthi uyashisa ngaphambi kokukwenza lokhu kuvivinya umzimba.
- Yenza umsebenzi ngamunye njengoba kuphakanyisiwe. Ukuphumula okwesikhashana phakathi kokubeka uma kunesethi esisodwa.
- Yenza isifunda esisodwa uma ufushane ngesikhathi, engeza isifunda sesibili ukuze ube nokusebenza okunzima.
| Ukuzivocavoca | Isetha / ibuye |
| Ukukhohlisa izintambo - Ukulala phansi bese ubamba izisindo ngokuqondile phezu kwamahlombe, izintende zibhekene nazo. Bhonqa izintambo bese unciphisa izisindo phansi kwezindlebe. Cindezela i-triceps ukuze uqale futhi uphinde. | Amasethi amabili wezintambo ezingu-12 |
| I-Dips - Hlala esihlalweni futhi ubeke isisindo sakho ezandleni zakho, uphakamise izinyathelo phezulu. Hlanganisa ama-elbows ekudibaneni, ungahambi ngezinga eliphansi kunezingu-90 futhi ugcine izihlalo ezinosihlalo. Phinda uphinde uphinde uphinde. | 4 amasethi we-8 reps |
| I-Triceps i-kickbacks nge-rotation - Ukugcina izisindo, ukugoba futhi ukuthatha ngemuva kufana nesitezi, i-back flat, ne-abs ibambe. Donsa ama-elbows up bese uwagcina lapho. Ukwandisa izingalo zombili ngqo futhi phezulu, ujikeleze izandla ukuze zibheke. Yehlisa bese uphinda. | 16 ubuyela |
| Ukuhlala izandiso ze-triceps - Hlala ubambe isigungu esisodwa esisindayo ezandleni zombili, ngqo ngqo phezu kwekhanda. Bend the elbows bese unciphisa isisindo ngemuva kwekhanda ukugcina izingxube zingabikho. Phakamisa uphinde uphinde. | Ukuphindaphinda kuka-12 |
| Amakhansela ama-pulbacks - I-Loop ibhande ngaphansi kwezinyawo bese ubamba ngezandla zombili. Gudluza ama-elbows up bese ubamba lapho lapho udlulisela izingalo ngqo kuwe. Bend the elbows ngamasentimitha ambalwa bese ubandlulisela futhi ukuze uqhubekele izintambo eziyisishiyagalombili. | 4 amasethi we-8 reps |
| Phinda | |
| Isikhathi sokuqeqesha: Amaminithi angu-10-15 | |
I-Workout 7: I-Biceps
I-biceps ingakwazi ukuphatha izinhlobo ezahlukene zokuzivocavoca nesisindo esiningi. Izivivinyo ezinhlanu ezansi ngezansi zihlanganisa ezinye izinyathelo zakudala, ezinye zenziwa nge-tempos ehlukene ukuze zengeze ekutheni.
Izinsiza
Ama-dumbells ahlukahlukene, ama-resistance band
Kanjani
- Vumbela ngaphambi kokuthi wenze lokhu kuvivinya umzimba.
- Zama ukusuka kokuzivocavoca owodwa kuya kwesinye ngaphandle kokuphumula, uma ungakwazi.
- Sula izingalo zakho emva kokuzivocavoca.
| Ukuzivocavoca | Ibuyela emuva |
| Ama-curls e-biceps - Bamba izisindo ezinzima, izintende eziphuma phambi kwamathanga. Gweba izinsimbi kancane kancane ukuya emahlombe, bese wehla kancane kancane. I-rep yokugcina kufanele ibe inselele kakhulu. | Amasethi amabili wezintambo ezingu-12 |
| Amapulangwe amamitha - Bamba izisindo ezilukhuni kodwa, manje, izintende zibhekene nazo. Gweba izisindo phezulu bese phansi kancane. | Amasethi amabili wezintambo ezingu-12 |
| I-band crazy 8's - Yenza i-band ngaphansi kwezinyawo bese ubamba izintambo. I-Curl ibamba ngokuphindaphindiwe ukuphindaphinda okuyisishiyagalombili. Manje qala phezulu kokunyakaza futhi wehlise ukuphatha ngezansi kwesibalo sokuphindaphinda okuyisishiyagalombili. Kuzo zokugcina eziyisishiyagalombili zokugcina izikhwama ezigcwele ze-biceps. | 24 ukubuyela emuva |
| Amapulangwe okugxila - Hlala ebhentshini noma esihlalweni bese ubamba isisindo esinzima ngakwesokunene. Bendela bese ubeka isisindo phansi, uphakamisa ibhande elingaphakathi ngaphakathi kwethanga lesokudla. I-curl kancane kancane isisindo sibheke ehlombe. Yehlisa futhi uphinde uphinde uphinde ushintshe izinhlangothi. | Ukuphindaphinda kuka-12 |
| Umshumayeli ugoqa ebhokisini - Emadolweni, alale phezu kwebhola bese ubamba izisindo, izimbambo ziqhubekile ebhola bese zigobile. Yehlisa izisindo phezu kwebhola, ubeke ukugoba okuncane emaceleni phansi. Hlela izinsimbi bese uphinda. | Ukuphindaphinda kuka-12 |
| Phinda | |
| Isikhathi sokuqeqesha: Amaminithi angu-10-15 | |
I-Workout 8: Okuyinhloko
Lokhu kusebenza okuyisisekelo kuhlanganisa izinhlobo ezahlukene zokuma nokuma phansi okukhomba ukuthi i-abs iphinde ibuyele emuva ngezinga elihlukene lokuqina.
Izinsiza
Ama-dumbells ahlukahlukene, ama-resistance band
Kanjani
- Vumbela ngaphambi kokuzivocavoca noma wenze lo msebenzi ngemva kokusebenza okudlule.
- Yenza umsebenzi ngamunye, emva komunye. Uma kunesethi esisodwa, phindza kabili phakathi kokusetha.
| Ukuzivocavoca | Ibuyela emuva |
| Isikwele esiphezulu - Hlala ngezinyawo, ubukhulu esandleni ngasinye. Thatha ingalo yangakwesokudla phezulu phezulu ngenkathi ugcina olunye uhlangothi linyathela phansi. Gcina i-elbow elungile ekhiyiwe bese ubheka phezulu ngesisindo, uma ungakwazi. Kusukela kuleso simo, ungene e-squat, ugcine ingalo ngqo. Yima futhi uphinde ngaphambi kokushintsha izinhlangothi. | Ukuphindaphinda kuka-12 |
| Ukuphakama kwamadolo ohlangothini lwebhande - Bamba ibhande ngezandla ngamasentimitha ambalwa bese ugcina ukuxuba ebhentshini. Thatha izandla uphendule bese uletha idolo elifanele phezulu futhi uphume ohlangothini njengoba uletha isandla sokunene, ibhande liqhubeka lifundisa, libheke emadolweni. Yehlisa bese uphinda ngaphambi kokushintsha izinhlangothi. | Ukuphindaphinda kuka-12 |
| Spiderman - Ngena endaweni yeplanethi ezandleni nasezinzwaneni. Thatha idolo langakwesokudla ohlangothini uphinde ufike ngakwesokudla. Hamba emuva bese uphinda ngaphesheya. | Amasethi amabili wezintambo ezingu-12 |
| Iplanki - Thola ezitheni zakho nezinzwane noma, ukuze ushintshe, ungahlala ezandleni zakho noma uphumule ngamadolo phansi. Bamba cishe kumasekhondi angu-60 noma ngaphezulu uma ungakwazi. | Bamba imizuzwana engu-30-60 |
| Ukuphakama kwe-hip side - Hlala phansi ekuphumeni kwesigunci esifanele, amadolo aguqulwe. Hamba ebusweni bakho, futhi ubeke amadolo phansi, uphakamise izintambo phansi, ucindezele ama-oblique. Yehlisa bese uphinda ngaphambi kokushintsha izinhlangothi. | Ukuphindaphinda kuka-12 |
| Phinda | |
| Isikhathi sokuqeqesha: Amaminithi angu-10-15 | |
> Imithombo:
> I-ACE - ProSource: I-HIIT Issue Ekhethekile - I-Super-Short Shoercise Bouts (Ngesisindo Esifanele) Nikeza Izinzuzo Zokulahlekelwa Okukhulu Kwezinhlamvu. ACE Fitness. / prosourcearticle / 3746 / ama-super-short-exercise-bouts-at-the-right.
> Boutcher, uStephen H. "Ukuzivocavoca okukhulu okuphakathi nokulahleka kwamafutha." I-Journal yokukhuluphala kuka- 2011 (2010).