Lokhu kunakho konke okudingayo ukuze ufunde ngokugcwele, kungakhathaliseki ukuthi usemgwaqeni noma ufushane nje ngesikhathi. Ukuzivocavoca kushintshe amandla ashukumisayo ukuhamba kanye nokuhamba ngamandla ngamandla okuhamba ukuze usebenze umzimba wakho wonke futhi uthole isilinganiso senhliziyo yakho ukuze ushise amakholori amaningi.
- Abaqali bokuqala: Lokhu kusetshenziswe okuphakathi / okuphambili. Shintsha ukuvivinya umzimba, noma qala ngalesi Sigaba Sokuqala / Esiphakathi .
- Okuphakathi / Okuthuthukisiwe: Yenza umsebenzi ngamunye emva komunye, uphumule lapho udinga.
- Ukufudumala ngemizuzu embalwa yokukhanya kwe-cardio noma izinguqulo ezikhanyayo zohlelo ngalunye.
- Gcwalisa isifunda esingu-1 ngesibambiso esifushane, noma uqhubeke nochungechunge lwezikhathi ezimbili kuya kwezingu-3 ukuze uthole umsebenzi obunzima kakhulu.
- Lezi zivivinyo zesisindo somzimba, kodwa ungakwazi njalo ukubamba izinsimbi noma amabhodlela amanzi aphelele ukuze ungeze kakhulu.
- Ngama-substitute ama-impact, thola imibono kwi- Low Impact Circuit Workout.
- Qaphela ukuqina kwakho, futhi uqiniseke ukuthi uhlala phakathi kwezinga 4 kuya ku-8. Shintsha ukuqeqeshwa okudingekayo, futhi ugweme noma yiziphi izivivinyo ezenza ubuhlungu noma obudidekile.
- Bheka udokotela wakho uma unesifo, izifo noma ukulimala.
1 - ama- Hover Squats
Uma unesisindo, ungabamba ngokuqina okungeziwe. Uma kungenjalo, sizokwengeza ngamandla ngokubamba ama-squats ngaphansi kwenhlangano. Qala ngesitulo ngemuva kwakho bese uhlala kancane. Manje uphakamise uhlaka lwakho esihlalweni bese ubamba izibalo ezingu-8 ngaphambi kokuma. Phinda u-16 reps noma amasekhondi angu-30-60.
2 - ama- Jack Jacks
Qala ngezinyawo ndawonye bese uqaqa phezulu, uthatha izinyawo waya ohlangothini ngenkathi ujikeleza izingalo phezulu bese uhlala endaweni e-squat. Hamba uphinde uphinde ubuyele izinyawo ndawonye, ujikeleze izingalo emuva. Lokhu kufana ne-jack jumping kancane, kodwa sebenzisa ngempela amandla lapho uphuthuma phezulu. Phinda imizuzwana engu-30 kuya kwangu-60.
3 - Ukuqhuma ama-Lunges
Ngena endaweni yokuhlala futhi ugcine izisindo, uma unayo ngamandla. Uma ungenjalo, landela le tempo. Ngaphansi kwesigodi kuze kube ngamadolo womabili angama-angles angu-90 degree. Bamba leso sikhundla uphinde uphumele phezulu futhi wehle kancane ngokubala okungu-4. Sukuma uphinde uphinde uphinde uphinde uphinde uqhubeke uhlangothi olulodwa.
4 - amaBurpees
Squat bese ubeke izandla zakho phansi. Enyakatho yokuqhuma, gxuma izinyawo emuva endaweni yokucindezela-up, gxuma izinyawo emuva phakathi kwezandla uphinde ume. Engeza enye ingxube ekugcineni ngokuqina okukhulu. Phinda imizuzwana engu-30-60, usebenze kanzima ngangokunokwenzeka.
5 - Udonga Uhlala Ngomlenze Ukuphakamisa
Ungasebenzisa ibhola njengoba kubonisiwe kodwa, uma ungenalo, yenza nje udonga uhlale odongeni, uhambe kancane ngangokunokwenzeka noma kuze kube ngamadolo at 90 degrees. Bamba leso simo bese uphakamisa inyawo elilodwa ngamasentimitha ambalwa ukusuka phansi. Nciphisa leyo nyawo bese uphakamisa okunye ukudla. Phinda, ukushintsha izinhlangothi kumasekhondi angu-30-60.
6 - Ama-Lunges Plyo
Qala endaweni ehlelekile futhi uqhube phezulu, uguqule izinyawo emoyeni, ufike ngezinye izinyawo phambili phambili. Phinda imizuzwana engu-30, phumula futhi uyenze imizuzwana engu-30 ngaphezulu.
7 - Izikebhe ze-Bear
Squat phansi futhi uhambe izandla ungene eplanini. Ungafaka amadolo phansi ukuze ushintshe. Yenza i-pushup (ngokuzithandela) bese uhamba izandla zakho emuva ezinyaweni zakho bese uphakamisa. Phinda imizuzwana engu-30-60. Ungase futhi wengeze ukuqaqa ekupheleni.
8 - Ohlangothini oluhlangothini lwe-Jumping Lunges
Thatha umlenze wesokudla ohlangothini bese uphonsa ibhande langakwesokunxele ungene emzimbeni womgijimi, uya phansi ngangokunokwenzeka futhi uthinte isandla phansi. Masishintshe ngokushesha izinyawo emoyeni ukuze uguqule i-lunge kolunye uhlangothi. Qhubeka ushintshana izinhlangothi kumasekhondi angu-60.
9 - Ukuhamba Pushups
Qala endaweni yokubamba, ngamadolo nezinzwane, ngephepha lephepha, ibhande noma elinye uphawu ngaphansi kwesokunxele.
Yenza i-pushup futhi, njengoba ucindezela emuva, hamba ngakwesobunxele ngakwesobunxele nangesokudla ngakwesokunene sephepha. Yenza enye i-pushup, ngalesi sikhathi ehamba ngezandla ngakwesokudla ukuze isandla sangakwesokunxele siphindwe futhi epulini lephepha. Qhubeka ngokuphindaphinda okungu-16.
10 - Abaqhubi bezintaba
Qala endaweni yokubamba ngezandla nezinzwane. Thatha idolo elifanele ngqo esifubeni, uphumule unyawo phansi. Hamba uphinde ushintshe izinyawo emoyeni, ulethe unyawo olungakwesokunxele futhi unyawo olunene emuva. Ungaphinda ugijime ngamadolo ngaphakathi nangaphandle kunokuthinta izinzwane phansi
11 - Pushups kuya Planks Side
Esikhundleni sokubamba, emadolweni noma ezinzwaneni, yenza ukuqhuma. Njengoba ucindezela phezulu, jikela ngakwesobunxele (ukugcina izinyawo ziphazamisekile) futhi uthathe ingalo efanele ngakwesokudla. Jikela emuva futhi wenze enye i-pushup, manje kujikeleza ngakwesokudla futhi uthathe ingalo yesobunxele. Phinda imizuzwana engu-30-60.