Lokhu kusebenza okuphambene nokushisa kwamafutha kunomthelela ekusebenzeni okuhlukahlukene kokuqeqeshwa kwe- cardio nokuqina ukuze ukwandise ikhalori yakho. Isifunda ngasinye sifaka ama-3-4 umzimba wezinyathelo, ugqozi, amathanga, i-abs nomzimba ophezulu olandelwa imizuzu emithathu ye- high-intensity cardio . Hamba ngesifunda ngasinye ngesinye isikhathi, ukuze usebenze isikhathi esifushane, noma kabili ngokuzivocavoca okude kakhulu.
Ukuqapha
- Thola imvume kadokotela uma unemibandela yezokwelapha noma ukulimala.
- Uma ungumqali noma ungazange usebenzise njalo okungenani izinyanga ezingu-2-3, qala ngeSigaba Sokuqala / Esiphakathi .
Izinto ezidingekayo
Ama-dumbbells ahlukahlukene, i-barbell (ungasebenzisa ama-dumbbell njengengxenye), isinyathelo noma ibhentshi, ibhola lokuzivocavoca kanye nombhede.
Kanjani
- Qala ngeminitha emihlanu kuya kwezingu-10 efudumele yokukhanya kwe-cardio (ukuhamba endaweni, njll)
- Yenza isifunda ngasinye, ukuzivocavoca okulodwa emva kwesinye se-1-2 amasifunda, ukuphumula uma udinga.
- Shintsha ngokwezinga lakho lokuzivocavoca, kodwa zama ukusebenzisa izisindo ezinzima uma ukwazi.
- Sip amanzi kuwo wonke umsebenzi. Uma ukhathele, hamba endaweni (ungayeki ukuhamba)
- Qapha amandla akho futhi uqiniseke ukuthi uhlala phakathi kweNqanaba 4-8.
Isifunda 1: Isinyathelo sokuhamba
Hamba ngemuva kwesinyathelo noma ibhentshi ukugoqa ibhande lokumelana ngaphansi. Beka unyawo olufanele esitebhisini, udlulisele isisindo esithendeni bese uphakamisa, ugcine ukuhlukumeza ebhentshini. Kancane kancane phinda uye phansi uphinde ubuyele emuva ezingu-16. Shintsha izinhlangothi.
I-Split Squats
Bamba isisindo esinzima futhi ume cishe ngezinyawo ezintathu noma izinyawo phambi kwesiteji noma isiteji bese uthatha umlenze wesokunxele emuva, uphumule esiteji. Goba amabini womabili bese ungena emgodini, ugcina idolo langaphambili ngemuva kwezwane. Phonsa isithende ukuma uphinde uphinde uphinde ubuyele emuva. Shintsha izinhlangothi.
I-Plank Knee Cindezela Ibhola
Emadolweni akho, izindawo zokubeka phambili ebhola. Hamba ngamadolo bese uletha umzimba endaweni yeplanki. Bamba imizuzwana engu-1-2, wehlisa amadolo uphinde uphinde uphinde uphinde uqhubeke.
3 Amaminithi we-High Intensity Cardio
Ukusebenzisa umshini noma umsebenzi ozikhethelayo, sebenzisa iminithi yokuqala ukufudumala bese usebenza kanzima ngangokunokwenzeka ngamaminithi amabili.
Imibono : imizuzu emithathu kokuzivocavoca okulodwa kule- Advanced Cardio Blast Workout noma le- Low Impact Cardio Blast .
Phinda isifunda esingenhla noma uqhubekele esiteshini esilandelayo.
Isifunda sesibili: Phakamisa ibhola
Ngena esimweni esiphambanayo ngebhola ngaphansi kwamaconsi noma izinzwane (okunzima). Gcina i-abs ingenayo futhi ibuyele ngqo lapho ugoba ama-elbows bese ungena ngaphansi kwe-push up. Cindezela isifuba ukuphinda uphinde uphinde uphinde uphinde uphinde ubuyele emuva.
I-Squat With Overhead Press
Ukubamba izisindo ngaphezu kwamahlombe, phansi ukuya esikhwameni ukugcina amadolo ngemuva kwezinzwane. Phonsa izithende ukuma emuva ngenkathi uphonsa izisindo phezu kwekhanda. Phinda u-16 ubuyekeze.
Izikhonkwane zeBhola
Beka ibhola ngaphansi komhlane bese ubeke izandla ngemuva kwekhanda noma ngaphesheya kwesifuba. Cindezela i-abs bese uphakamisa amahlombe ebhola ibhola. Yehla bese uphinde ubuyele emuva ezingu-16.
I-3-Minute High Intensity Cardio
Ungenza umsebenzi owenzayo esifundeni esedlule noma uzame umsebenzi ohlukile noma umshini.
Sebenzisa iminithi yokuqala ukufudumala bese usebenza kanzima ngangokunokwenzeka ngamaminithi amabili.
Imibono : imizuzu emithathu yokuzivocavoca owodwa okuboniswe ku-Advanced Cardio Blast Workout noma i-Low Impact Cardio Blast.
Phinda isifunda esingenhla noma uqhubekele esiteshini esilandelayo
Isikwele 3: I-Bent Knee Deadlifts
Beka izisindo ezinzima phansi phambi kwakho. Gwema phansi, ugcine i-abs kanye namadolo ngemuva kwezinzwane bese uthatha izisindo uma usukuma. I-squat emuva ukuze ubeke izisindo emuva bese uvuka. Phinda u-16 ubuyekeze.
Thatha izinyawo nxazonke uma lokhu kuyinselele futhi uqinisekise ukuthi usebenzisa imilenze yakho hhayi umhlane wakho.
Imizila ye-Barbell
Bamba i-barbell esindayo noma ama-dumbbells kanye nephuzu phambili ukuya kuma-degree angu-45, ungenayo futhi ubuye ngqo. Bend the elbows bese udonsa isisindo kuya inkinobho esiswini, ucindezela emuva. Yehla bese uphinde ubuyele emuva ezingu-16.
Ama-Pikes weBhola
Ngena endaweni ephakanyisiwe ngebhola ngaphansi kwama-shins. Hlanganisa i-abs futhi uphakamise izinkalo ezibhekeni, ugcine imilenze iqondile futhi uphele endaweni yepayipi. Buyela ekuqaleni futhi uphinde uphinde uphinde ubuyele emuva.
I-3-Minute High Intensity Cardio
Ungenza umsebenzi owenzayo esifundeni esedlule noma uzame umsebenzi ohlukile noma umshini.
Sebenzisa iminithi yokuqala ukufudumala bese usebenza kanzima ngangokunokwenzeka ngamaminithi amabili.
Imibono : imizuzu emithathu yokuzivocavoca owodwa okuboniswa kulesi sinyathelo ngesinyathelo se-Cardio Exercises noma i-Low Impact Cardio Blast.
Phinda isifunda esingenhla noma uqhubekele esiteshini esilandelayo
Isigaba 4: Nciphisa Amakhekhe A-Biceps
Hlala kwibhola uphinde uqhubekele phambili uze uhambe. Gweba izinsimbi ukuya emahlombe bese uphansi, uphinde uphinde uphinde uphinde uzame.
I-triceps i-Dips
Hlala esihlalweni noma ebhentshini ngezandla ezinyaweni. Phakamisa uphinde uthathe izinyathelo phambili, phambi kwebheke. Bend the elbows bese wehla phansi kuze ama-elbows angaba ngu-90 degrees. Cindezela ama-triceps ukuphinda uphinde uphinde uphinde uphinde uphinde uqhubeke.
Okuningi
I-Tneks Tneks
Ngena endaweni ephakanyisiwe ngebhola ngaphansi kwama-shins. Hlanganisa i-abs bese ugoqa ibhola ngaphakathi, uguqa ngamadolo esifuba esifubeni njengoba ufaka i-abs. Buyela ekuqaleni futhi uphinde uphinde uphinde uvuselelwe.
Ibhonasi! I-3-Minute High Intensity Cardio
Lena yi-bonus yakho ye-bonus uma uphakanyisiwe. Zama imizuzu emithathu ye-cardio high-intensity, usebenzisa iminithi yokuqala ukufudumala kanye nemizuzu emibili yokugcina ukuze usebenze kanzima ngangokunokwenzeka.
Phinda lesi sifunda noma uqhubekele endaweni epholile bese ulula .