Lokhu kusebenza nokusebenza komjikelezo we-cardio kuphelele ngalezo zinsuku lapho ufuna ukusebenza yonke imisipha emzimbeni wakho ngokuzivocavoca okusheshayo, okuphumelelayo. Izinhlobonhlobo ze-cardio nokuzivocavoca umzimba kuzokubandakanya yonke imisipha yakho, kufaka phakathi imisipha yakho yomzimba kanye nesimo sokuqina sokusebenza komzimba okuphelele.
Ngokwenza konke kufomethi yesifunda, uzogcina izinga lokushaya kwenhliziyo likhuphuke kulo lonke ukuqeqeshwa ukuze ushise amakholori amaningi kokubili nangemva kokuzivocavoca kwakho. Ngokusebenzisa ibhola lezokwelapha, uzokwengeza ngisho nangokwengeziwe, ngakho usuqedile isikhathi esingaphansi.
Ukuqapha
Bheka udokotela wakho uma unokwelashwa, izifo noma izimo.
Izinto ezidingekayo:
Ibhola lomuthi , ama- dumbbells ahlukahlukene
Indlela Yokwenza Amandla Ne-Cardio Umsebenzi Wokujikeleza
- Vumelana namahora angu-5-10 kwanoma yimuphi umsebenzi we-cardio
- Yenza umsebenzi ngamunye emva komunye isikhathi esikhakanyisiwe
- Zama ukuphumula emkhatsini wokuzivocavoca ngaphandle uma uqhutshwa kakhulu
- Phinda isifunda izikhathi ezingu-1-3, ngokuya ngezinga lakho lokuzivocavoca kanye nezinkinga zesikhathi
- Dweba noma yikuphi ukuvivinya okubangelwa ubuhlungu noma ukunganaki
I-Knee iphakamisa nge-Med Ball
Bamba ibhola lemithi elula noma isisindo ngokuqondile phezulu, i-abs iboshwe futhi ibuyele ngqo.
Phakamisa ibhande elifanele kuze kube sezingeni lesikhumba ngenkathi uletha izingalo phansi, uthinta ibhola lomuthi emadolweni.
Buyela ekuqaleni bese uphinda ngakwesokunxele.
Amadolo okunye bese uphinda imizuzwana engu-60.
2 - Izikwele ezine-Overhead Press
Qala ngezinyawo cishe ububanzi obuncane kune-hip-ibanga ngaphandle bese ubamba izinsimbi eziphakathi nje emahlombe.
I-Squat ephansi ngangokunokwenzeka, ukugcina i-abs kanye namadolo ngemuva kwezinzwane. Awudingi ukuhamba yonke indlela phansi, ngokuphansi ngangokunokwenzeka. Qinisekisa ukuthi uthumela emuva izintambo futhi ugcina i-torso iqondile.
Phonsa ezithende ukuma lapho uphonsa izisindo ngaphezulu.
Phinda imizuzwana engu-60.
3 - I-Squat With Med Ball I-Toss
Hamba ngezinyawo u-hip-width bese ubamba ibhola lomuthi.
I-Squat ephansi ngangokunokwenzeka, ukuthumela iziqhumane futhi ugcine isivumelwano se-abs. Kungakhathaliseki ukuthi ibhidliza ibhola, uma ibhola lakho liqhuma noma, uma lingenalo, thinta ibhola phansi.
Vuka uphinde ucindezele noma uphonsa isisindo ngaphezulu.
Phinda imizuzwana engu-60.
4 - Squat Wide Nge Curice Biceps
Hamba ngesimo esiphezulu, izinzwane eziphuma ngezinga elingama-45 degree. Bamba izinsimbi ezandleni zombili izintende ezibhekene nazo.
Bhonqa ngamadolo bese ungena ngaphansi kwe-squat, uqaphele ukuqinisekisa ukuthi amadolo alandela umugqa ofanayo nezinzwane.
Cindezela ezithende ukuze ume futhi, ngesikhathi esifanayo, ugoqa izisindo ezibhekene namahlombe ngesilwane se-hammer.
Yehla bese uphinda imizuzwana engu-60.
5 - Izingqikithi zomoya
Hamba ngemilenze ebanzi, izingalo ziqonde ngqo ezinhlangothini futhi zifane nephansi.
Bhonqa idolo langakwesokudla elangeni elihlangothini bese uletha ingalo yesobunxele phansi phansi.
Phinda ngakolunye uhlangothi, uphaphule uhlangothi ngalunye bese ubeka ingalo ephikisanayo ngezinyawo.
Ngokusheshisa kwakho nokuhamba kwakho okuphansi, kunzima nakakhulu.
Phinda imizuzwana engu-60.
6 - ama- Pushups
Ngena endaweni ye-pushup, izandla zilula kakhulu kunamahlombe futhi zihlala ezinzwaneni noma emadolweni, uma udinga ukuguqulwa.
Bend i-elbow bese uhlehlisa ube yi- pushup , uya phansi ngangokunokwenzeka noma kuze kube yilapho isikhuhlane sithinta phansi.
Push up bese uphinda imizuzwana engu-30. Ukuphumula kancane futhi uqedele ezinye imizuzwana engu-30.
I- Squat Circle Medicine Ball
Hamba ubambe ibhola lomuthi eduze kwe-hip efanele.
Phuma ngomlenze wesobunxele ube yi-squat njengoba ujikeleza ibhola nxazonke kuze kube yilapho ehamba eduze kwe-hip kwesokunxele.
Hamba emuva, ujikeleze ibhola emuva ku-hip efanayo.
Phinda imizuzwana engu-30-60 ohlangothini ngalunye.
I-8 - ihlezi i-Triceps Extensions
Hlala esihlalweni, ebhentshini noma ebhola bese ubamba isidumbu esinamandla ezandleni zombili. Ukugcina i-abs ibambekile futhi ibuyele emuva, thatha isisindo ngqo phezulu.
Bend the elbows bese unciphisa isisindo emva kwakho izimbambo zisezingxenyeni ezingaba ngu-90 degree.
Cindezela isisindo emuva bese uphinda imizuzwana engu-60.
9 - Ngaphambi Kick With Squat
Hlala kancane kancane kunokuba u-hip-width uhlukaniswe, ubeke izandla phambi kwakho endaweni yokulinda.
Ngaphansi kwe-squat, uya phansi ngangokunokwenzeka. Njengoba wena Cindezela emuva, ulethe idolo elifanele futhi unwebe umlenze phambi kokukhahlela. Gwema ukukhiya amadolo.
Letha unyawo olungakwesokudla phansi bese usheshe wehlise ku-squat. Ukuma bese ukhahlela ngonyawo lwesokunxele.
Qhubeka ukushintshanisa izikwele bese ukhahlela imizuzwana engu-60.
10 - Izigqoko Nge-Heel Push
Ulale phansi, amadolo aguqe futhi izinyawo ziguquguquke. Hamba ngobumnene ikhanda ezandleni zombili ukuhlinzeka ukwesekwa entanyeni.
Vumelanisa i-abs bese uphakamisa amahlombe ehlathini phansi ngesikhathi esifanayo wena uphonsa phansi ngokuphilisa.
Phinda imizuzwana engu-60.
Ingqikithi yesikhathi sokusebenza: imizuzu engu-10-15
Phinda izikhathi ezimbili noma ngaphezulu ukuze ufunde isikhathi eside.