Uma uthathe ikhefu elide kusuka ekuzivocavocavoca noma usanda kuqalisa, lolu hlelo lwezinyanga eziyisithupha luyindawo ephelele yokuqala. Uzokwenza isimiso sokuzivocavoca ngokusebenza okulula, okuqondile okuqhubekayo kusukela ngesonto kuya kwesonto.
Ukusebenza okunikeziwe yiziphakamiso kuphela futhi ngeke kusebenze wonke umuntu, ngakho-ke uguqule njengoba kudingeka ukuze uvumelane nesimo sakho sempilo, isimiso, kanye nezintandokazi zakho.
Lungiselela Ukusebenza Kwakho
- Bheka udokotela wakho uma kukhona ukulimala noma izimo.
- Qopha izibalo zakho ezibalulekile uma ufuna ukulandelela inqubekelaphambili yokulahlekelwa kwesisindo.
- Lungiselela ukusebenza kwakho . Ukusebenza kwe-cardio kuklanyelwe ukwenziwa kunoma imuphi umshini we-cardio noma ngaphandle. Uma imishini akuyona into yakho, faka indawo yakho yokusebenza (amavidiyo, amakilasi, ukuzivocavoca ngaphandle, njll) noma ukhethe okunye ongakujabulela.
- Hlanganisa imishini yakho . Ukuze usebenze ngamandla, uzodinga imishini ehlukahlukene, kuhlanganise nezimbongolo , ibhola lokuzivocavoca, amaqembu okuphikisa , ibhola lezokwelapha kanye nombhede. Uma ungumuntu omusha wokuqeqesha amandla , wazi ngokwakho nezisekelo eziyisisekelo nokuthi ungakhetha kanjani isisindo sakho.
1 - Iviki 1 lika-6
Iviki 1 Gxila ... Ukuqapha Ukuqina
Ukubaluleka kuyisici esibalulekile sokusebenza kwakho kwe-cardio futhi ukufunda ukuyiqapha kungakufundisa indlela umzimba wakho ozizwa ngayo phakathi kwemisebenzi ehlukene. Kunezindlela ezihlukahlukene zokuqapha amandla kufaka phakathi:
Umgomo wakho kuleli sonto ukugxila ekusebenzeni kokusebenza kwakho. Ngesikhathi sokuzivocavoca kwe-cardio ngayinye, sebenzisa enye yezindlela ezingenhla ukulandelela indlela ozizwa ngayo futhi ufanise Ukuzivocavoca Okuveziwe emazingeni aphakanyisiwe. Ukusebenza okuningi kuzoba ezingeni elilinganiselwe , okusho ukuthi uvele ngaphandle kwendawo yakho yokududuza (kodwa hhayi ukukhathazeka nokukhukhumeza). Qaphela lokho kuleli sonto ukuze uthole umuzwa wokuzivocavoca kwakho.
Usuku Loku-1: I-Cardio, Amandla, Nokunciphisa
Lezi zenzo zifushane futhi zilula futhi kufanele zikuthathe cishe amaminithi angu-35-45.
- I-Workout 1 : I- Cardio yokuqala
Ubude : Amaminithi angu-20 - Umsebenzi woku-2 : Amandla ayisisekelo
Ubude : 10-15 Amaminithi
Izinto ezidingekayo : Izimbongolo ezikhanyayo, ibhola lokuzivocavoca , noma isihlalo nombhede. - Ukuzivocavoca 3 : Ukunyakaza okunethezekayo
Usuku 2: Ukuhamba nokunyakaza
Namuhla awunayo isimiso sokusebenza sokuhleleka okumele ulandele, kodwa ukuhamba okulula okuhambayo nokuhleleka okuhleliwe ukuze uphumule amahlombe akho, intamo, nangemuva.
- Umsebenzi woku-1 : Thola okungenani imizuzu engu-10 ukuhamba okusheshayo namuhla.
- I-Workout 2 : Ehlezi Sula
Usuku lwesi-3: I-Cardio, Amandla, no-Stretch
Namuhla isimiso sakho sifana no-Day 1, kodwa nge-Workout entsha ye-cardio. Namuhla uzokhetha noma ukuhamba okuhamba ngamaminithi angu-13 noma umsebenzi wokuhamba ngebhayisikili wamaminithi angu-10, kodwa ukhululeke ukuhlanganisa ukusebenza uma ufuna into ende.
- Umsebenzi woku-1 : Ukuhamba kokuqala noma ukuhamba ngebhayisikili
Ubude : 10-13 Amaminithi - Umsebenzi woku-2 : Amandla ayisisekelo
Ubude : 10-15 Amaminithi
Izinto ezidingekayo : Izimbongolo ezikhanyayo, ibhola lokuzivocavoca noma isihlalo nombhede. - Ukuzivocavoca 3 : Ukunyakaza okunethezekayo
Usuku 4: Ukuphumula okusebenzayo
Akukho lutho esimisweni sakho namhlanje, kodwa zama ukuhlala unomthelela ngangokunokwenzeka ngokuthatha amaphuphu, ukuhamba, ukwelula nokuhamba. Ezinye imibono:
- Sebenzisa izitebhisi okungenani izikhathi ezintathu namuhla
- Sebenzisa ihora lakho lokudla kwasemini ukuthatha ukuhamba ngomzuzu-10
- Hlala ebhodini lokuzivocavoca ngenkathi ubuka i-TV
- Hamba inja ngemaminithi angu-5 engeziwe
Usuku lwesi-5: Ukuhamba nokunyakaza
- Umsebenzi woku-1 : Thola okungenani imizuzu engu-10 ukuhamba okusheshayo namuhla.
- I-Workout 2 : Ehlezi Sula
Ubude : 5-10 Amaminithi
Usuku lwesi-6: I-Cardio, Amandla noKwehlisa
- I-Workout 1 : I- Cardio yokuqala
Ubude : Amaminithi angu-20 - Umsebenzi woku-2 : Amandla ayisisekelo
Ubude : 10-15 Amaminithi
Izinto ezidingekayo : Izimbongolo ezikhanyayo, ibhola lokuzivocavoca noma isihlalo nombhede. - I-Workout 3 : Ukusekela okuyisisekelo
2 - Iveke 2 ka-6
Ngeviki 2, uzobona izinguquko ezincane ukukusiza kancane kancane uthuthuke. Uzoba nokusebenza okusha, kwe-cardio eside futhi uzobe wenza isethi eyengeziwe yesenzo ngasinye ngesikhathi usebenza ngokuqeqeshwa kwamandla.
Ngokuvamile, sicela ulungise ukusebenza ukuze uvumelane nesimo sakho sempilo, isimiso, nemigomo futhi ulalele umzimba wakho, uthathe izinsuku zokuphumula ezengeziwe uma kudingeka.
Liviki 2 Gxila ku ... FITT
Kuleli sonto, ukugxila kwakho kusemthethweni we- FITT , osiqondisa ekusekeni izinhlelo zokufundisa. Lesi simiso sihlanganisa:
- Imvamisa - kuleli sonto, wenza ama-cardio izikhathi ezintathu nokuqeqesha amandla izikhathi ezintathu, okulandela iziqondiso zokuqala zokuzivocavoca zokuqala nokuthuthukisa impilo yakho. Sizoqhubeka kulolu hlelo ngokufaka kancane kancane umsebenzi wokuzivocavoca.
- I-Intensity - Phakathi namasonto ambalwa okuqala, uzogxila ekuziphatheni okulinganiselayo noma ngezinga le-5-6 kwi- Scale Expertion Scale . Njengoba uqhubeka, uzoshintsha kancane kancane amazinga okusebenza okusebenza kwakho ngokuqeqeshwa kwesikhashana namanye amasu.
- Isikhathi - Ukusebenza kwakho kuqalile cishe emaminithini angu-10-20. Isonto ngalinye, sizofaka kancane kancane isikhathi sokusebenza kwakho ukuze sikhuthaze futhi sikusize ushise amakholori amaningi.
- Thayipha - Kubalulekile ukuqala ngemisebenzi oyithokozelayo, kodwa kubalulekile ukuthi uhambe futhi uhlanganise izinto ukuze ugcine umzimba wakho nomqondo wakho uhlanganyele. Kamuva ohlelweni, uzokhetha imisebenzi emisha ongayifaka kumkhuba wakho.
Uma usebenza ngokwanele, isikhathi kanye nemvamisa, uzoqala ukubona izinguquko esisisindo sakho, amafutha omzimba, ukukhuthazela namandla. Uma umzimba wakho ulungisa amazinga akho e-FITT wamanje, sekuyisikhathi sokuphatha omunye wabo. Lolu hlelo luzokusiza ufunde ukuthi ungakwenza kanjani lokho.
Usuku Loku-1: I-Cardio, Amandla, Nokunciphisa
Ukuzivocavoca kwe-cardio kuleli sonto kwakha ukuqeqeshwa okuyisisekelo seviki eledlule ngemaminithi angu-5 engeziwe. Ukuzikhandla kwamandla akho kuyafana, kodwa uzokwenza amaqoqo amabili womsebenzi ngamunye ngokuphumula okuncane phakathi.
- I-Workout 1 : 25-Minute i-Cardio
- Umsebenzi woku-2 : Amandla ayisisekelo
Ubude : 2 amasethi omsebenzi ngamunye, imizuzu engu-10-20
Izidingo ezidingekayo : izimbongolo ezikhanyayo, ibhola lokuzivocavoca noma isihlalo, kanye nombhede - Ukuzivocavoca 3 : Ukunyakaza okunethezekayo
Usuku 2: Ukuhamba nokunyakaza
Namuhla uzokwenza ukuhamba kwakho kokuhamba, kodwa ngeminye imizuzu engu-5 eyengeziwe. Uzoqedela ukuhleleka kwe-back, neck, namahlombe.
- I-Workout 1 : Thola okungenani imizuzu engu-15 ukuhamba okusheshayo namhlanje.
- I-Workout 2 : Ehlezi Sula
Usuku lwesi-3: I-Cardio, Amandla, no-Stretch
Umsebenzi wakho omusha we-cardio namuhla uhilela ukuqeqeshwa kwesikhashana nanoma imuphi umshini noma umsebenzi ozikhethelayo.
- I-Workout 1 : Izikhathi Eziyisisekelo
Ubude : Amaminithi angu-21
- Umsebenzi woku-2 : Amandla ayisisekelo
Ubude : 2 amasethi omsebenzi ngamunye, imizuzu engu-10-20
Izidingo ezidingekayo : izimbongolo ezikhanyayo, ibhola lokuzivocavoca noma isihlalo, kanye nombhede. - Ukuzivocavoca 3 : Ukunyakaza okunethezekayo
Usuku 4: Ukuphumula okusebenzayo
Akukho lutho esimisweni sakho namhlanje, kodwa zama ukuhlala unomthelela ngangokunokwenzeka ngokuthatha amaphuphu, ukuhamba, ukulula, nokuhamba. Ezinye imibono:
- Dlala umdlalo osebenzayo, njengo- Wii Fit Plus
- Yenza amanye ama-crunches noma ama-pushups ngenkathi ubheka i-TV
- Vala i-TV kuqala futhi ululale imizuzu embalwa ngaphambi kokulala
- Hamba inja ngemaminithi angu-5 engeziwe
Usuku lwesi-5: Ukuhamba nokunyakaza
- I-Workout 1 : Thola okungenani imizuzu engu-15 ukuhamba okusheshayo namhlanje.
- I-Workout 2 : Ehlezi Sula
Usuku lwesi-6: I-Cardio, Amandla noKwehlisa
- I-Workout 1 : 25-Minute i-Cardio
- Umsebenzi woku-2 : Amandla ayisisekelo
Ubude : 2 amasethi omzimba ngamunye, imizuzu engu-10-20
Izidingo ezidingekayo : izimbongolo ezikhanyayo, ibhola lokuzivocavoca noma isihlalo, kanye nombhede - Ukuzivocavoca 3 : Ukunyakaza okunethezekayo
3 - Iveke 3 ka-6
Kuleli sonto, uzobona izinguquko ezinkulu esimweni sakho kusuka emavikini odlule. Senza i-ante ngokuhlukanisa ukusebenza kwakho kwe-cardio namandla, ukukunika izinsuku ezingu-3 ze-cardio nezinsuku ezimbili zokuqeqesha amandla. Ngokuhlukanisa ukusebenza kwakho, unganika amandla amaningi esimisweni ngasinye, esingakuvumela ukuba uthuthukise ukusebenza kwakho futhi wenze okuningi ngesikhathi sakho sokuzivocavoca.
Liviki 3 Gxila Ku ... Inqubekela phambili Yokulandelela
Enye yezinto ezibaluleke kakhulu ozokwenza ohambweni lwakho lokuhlola ukulandelela inqubekela phambili yakho. Ukwazi ukuthi ukhona nokuthi uthuthuka kanjani kubalulekile ukuze uhlale ushukumisekile futhi wazi ukuthi uhamba ngendlela efanele. Ezinye imibono:
- Ukulahlekelwa Isisindo - Ukulahleka kwesisindo kuyindlela ejwayelekile yokukala ukuthi wenza kanjani, kodwa khumbula ukuthi ukulahlekelwa isisindo kuvame ukuhamba kancane kunalokho esikulindele futhi kungathatha amasonto noma izinyanga ukubona izinguquko ezinkulu. Ungakwazi ukulinganisa lokhu ngokuzilinganisa, ukuthatha izilinganiso zakho , ukuhlolwa kwamafutha omzimba wakho , kanye / noma ukuqaphela ukuthi ubukeka kanjani noma ukuthi izingubo zakho zihambisana kanjani.
- Ukusebenza kuqedile - Enye indlela yokulandelela inqubekela phambili yakho ukugxila kancane kwimiphumela nokuningi ohambweni. Uma ufuna ukunciphisa umzimba, uyazi ukuthi udinga ukuzivocavoca njalo. Ukubeka umgomo ukuqedela inombolo ethile yokusebenza ngesonto ngalinye kungakusiza uhlale ugxile enkambisweni ngenkathi ugubha izinto ozifezile.
- Ukuthuthukiswa kwezeMpilo - Ukuzivocavoca kungakwenzela okuningi ngaphezu kokusiza ukuthi ulahlekelwe isisindo. Kungakusiza nokuba ulale kangcono, kukunike amandla engeziwe noma wenze imisebenzi yansuku zonke lula. Cabanga ngalokho ongathanda ukuthuthukisa (isib. Ukukwazi ukuhamba ngezinyathelo zomsebenzi ngaphandle kokuphuma, ukwazi ukudlala nabantwana bakho noma abazukulu ngaphandle kokukhathala, njll.) Bese ubhala phansi njalo ngesonto lakho uhlu lokuhlola. Isonto ngalinye, hlola nawe ukuze ubone ukuthi ufike kude kangakanani.
- Amandla Nokukhuthazela - Kuyashukumisa uma ubona futhi uzizwa uqina. Ukugcina ithrekhi yokuthi mangaki amasethingi, ukuphindaphinda nokuthi ubunzima obusebentisa isonto ngalinye kungakutshela uma uqina futhi uqaphele uma umzimba ulula.
Usuku loku-1: I-Cardio no-Stretch
Ukuzivocavoca kwe-cardio yanamuhla kwakha ekusebenzeni kwangaphambilini, kuthatha imizuzu engama-30 yokuzivocavoca okuqhubekayo.
- I-Workout 1 : 30-Minute i-Cardio
- I-Workout 2 : Yelulela ngamabhande
Usuku 2: Amandla Amandla Yonke kanye ne-Yoga
Ukuzivocavoca kwamandla kagesi wanamuhla kunikeza ukuqeqeshwa okungaphezu kokusebenza kwangaphambilini, okusho ukuqina okukhulu kanye nenselelo. Kulo mdlalo, uzokwenza amaqoqo amabili e-reps yesenzo ngasinye, ukuphumula amasekhondi angu-20-30 phakathi kwamaqoqo.
- I-Workout 1 : Amandla Aphelele Emzimbeni
- Ubude : amasethi amabili we-15 aphindaphinda, 30-45 Amaminithi
- Izinsiza ezidingekayo : Ama-Dumbbells, i-barbell (ama-dumbbells asetshenziswayo uma kudingeka), isinyathelo noma ibhentshi, ibhola lokuzivocavoca, kanye nebhande lokumelana.
- I-Workout 2 : I -Yoga Minute Yoga (Ngokuzithandela)
Usuku lwesithathu: Ukuphumula okusebenzayo
Akukho lutho esimisweni sakho namhlanje, kodwa zama ukuhlala unomthelela ngangokunokwenzeka ngokuthatha amaphuphu, ukuhamba, ukulula, nokuhamba. Ezinye imibono:
- Gqoka i- pedometer usuku lonke bese uzama ukuthola okungenani izinyathelo ezingu-5000
- Hamba uzungeze indlu njalo lapho ukuhweba kuvela ngesikhathi sombukiso wakho we-TV ozithandayo
- Hamba ngezinyawo ezimbili ezungeze indawo yokupaka emsebenzini ngaphambi kokungena
- Hamba inja ngemaminithi angu-5 engeziwe
Usuku lwesi-4: I-Interval ye-Cardio ne-Stretch
Ukuzivocavoca kwesikhashana samanje kwandisa isikhathi sakho sokuzivocavoca kumaminithi angu-25 futhi kukuthatha kancane kancane endaweni yakho yokududuza.
- I-Workout 1 : I- Interval ye-Interval
Ubude : 25 Amaminithi - I-Workout 2 : Yelulela ngamabhande
Usuku lwesi-5: Amandla Amandla Ophelele
- I-Workout 1 : Amandla Aphelele Emzimbeni
- Ubude : amasethi amabili we-15 aphindaphinda, 30-45 Amaminithi
- Izinsiza ezidingekayo : Ama-Dumbbells, i-barbell (ama-dumbbells asetshenziswayo uma kudingeka), isiteji noma isisindo sesisindo, ibhola lokuzivocavoca, kanye nebhande lokumelana.
Usuku lwesi-6: I-Cardio ne-Stretch
- I-Workout 1 : 30-Minute i-Cardio
- I-Workout 2 : Yelulela ngamabhande
4 - Iveke 4 ka-6
Kuleli sonto, sithatha i-breather ukukuvumela isikhathi esithile ukuxazulula isimiso sakho sokuqala sokusebenza. Lokhu kusho ukuthi uzokusebenza okufanayo njengeviki eledlule ngaphandle kwemizila emisha, izinselele, noma izinguquko. Kubalulekile ukuzinika isikhathi sokuzivocavoca umzimba, sebenzisa ekuboniseni imisebenzi yakho, futhi ubone ukuthi izinto zihamba kanjani.
Gxila ku ... Zizikhokhele
Ukuhlala ushukumiseleka ekuzivocavoca umzimba akulula ngaso sonke isikhathi, kodwa kusiza ukuzivuza ngokufeza imigomo yakho. Kuleli sonto, umgomo wakho ukucabanga ukuthi ungazivuza kanjani. Ezinye imibono:
- Hlela ukwelashwa, ubuso, noma olunye ukwelashwa kwe-spa
- Landa umculo omusha
- Thatha isikhathi sokufunda incwadi, ulalele umculo, noma uphumule
- Hlela uhambo oluzayo noma i-adventure
- Sebenzisa isikhashana wenze into oyikhonzile
Uzozivuza kanjani kuleli sonto? Hlela manje ukuze ubheke phambili kuwo wonke amasonto.
Usuku loku-1: I-Cardio no-Stretch
- I-Workout 1 : 30-Minute i-Cardio
- I-Workout 2 : Yelulela ngamabhande
Usuku 2: Amandla Amandla Aphelele
- I-Workout 1 : Amandla Aphelele Emzimbeni
Ubude : amasethi amabili we-15 aphindaphinda, 30-45 Amaminithi
Izinto ezidingekayo : izimbongolo, i-barbell, isiteji noma isisindo sesisindo, ibhola lokuzivocavoca, kanye nebhande lokumelana
Usuku lwesithathu: Ukuphumula okusebenzayo
Akukho lutho esimisweni sakho namhlanje, kodwa zama ukuhlala usebenza ngokugcwele ngangokunokwenzeka. Ezinye imibono:
- Hlanganisa okungenani imizuzu engu-20 yokuhamba namhlanje
- Memezela ubusuku 'Hhayi ngeTV' futhi udlale imidlalo nomndeni wakho
- Bona ukuthi mangaki imisebenzi ongayenza namhlanje ngaphandle kokuhlala phansi
- Hlala ebhodini lokuzivocavoca ngenkathi usebenza kukhompyutha
Usuku lwesi-4: I-Interval ye-Cardio ne-Stretch
- I-Workout 1 : I- Interval ye-Interval
- I-Workout 2 : Yelulela ngamabhande
Usuku lwesi-5: Amandla Amandla Ophelele
- I-Workout 1 : Amandla Aphelele Emzimbeni
Ubude : amasethi amabili we-15 aphindaphinda, 30-45 Amaminithi
Izinto ezidingekayo : izimbongolo, i-barbell, isiteji noma isisindo sesisindo, ibhola lokuzivocavoca, kanye nebhande lokumelana
Usuku lwesi-6: I-Cardio ne-Stretch
- I-Workout 1 : 30-Minute i-Cardio
- I-Workout 2 : Yelulela ngamabhande
5 - Iveke 5 ka-6
Leli sonto, ufika ekupheleni kwaloluhlelo futhi, ngemva kokuphumula kwesonto eledlule, sandisa inselelo futhi futhi ngokusebenza ngokusebenza okusha kanye nosuku lokuzivocavoca ibhonasi. Lokhu kusho ukuthi uzosebenzisa izinsuku ezingu-6 kuleli sonto, nakuba lokho kuhlale kukukhetha.
Isonto 5 Gxila Ku ... Ukucindezeleka Ukukhulula
Kuleli sonto, ngifuna ukuthi ugxile emazingeni akho okucindezeleka. Ngokucacile, wena ugcizelelwe kangakanani futhi ingabe ukusebenza kwakho kusiza ekunciphiseni okunye kokucindezeleka? Kungakhathaliseki ukuthi wenza i-cardio enamandla noma ukuphumula okuphumuzayo, ukuzivocavoca kungasiza ekunciphiseni ukucindezeleka, ukuthuthukisa ukuhlushwa kwakho, nokukunika amandla okufeza usuku ngalunye.
Cabanga ngendlela ozizwa ngayo ngemva kokusebenza kwakho. Ingabe uzizwa unamandla futhi ulungele ukubhekana nosuku? Uma kunjalo, usendleleni efanele. Uma uzizwa ucwilisiwe, lokho kungase kube uphawu lokuthi wenza okuningi futhi kungadinga ukuphumula okwengeziwe.
Usuku 1: I-Cardio Medley ne-Stretch
Ukuzivocavoca kwe-cardio yanamuhla kukuthatha umjikelezo wamaminithi angu-40 usebenzisa isitifiketi se-treadmill, umqeqeshi we-elliptical, nebhayisikili emile.
- I-Workout 1 : I- Cardio Medley
- Izinto ezidingekayo : I-Treadmill, i-Elliptical, ne-Stationary Bike (noma imuphi imishini emithathu ye-cardio)
- I-Workout 2 : Ukusekela okuyisisekelo
Usuku lwesi-2: Ukuqothulwa komzimba okuphelele kanye ne-Yoga
Ukuzikhandla kwamandla wanamuhla kuthatha wena ezingeni elilandelayo ngokuzivocavoca okusha (nokucindezela) nokufometha okusha entsha okufaka amandla futhi kusindisa isikhathi.
- I-Workout 1 : Ukuqoqa umzimba wonke
Ubude : 40-60 Min
Izinga : Beg / Int
Izinsiza ezidingekayo : i-barbell (ingahle ikwazi ukufaka ama-dumbbell lapha uma kudingeka), ama-dumbbells ahlukahlukene, isinyathelo noma ibhentshi kanye nebhola lokuzivocavoca - Ukuzivocavoca 2 : Yoga Ekuseni nasebusuku
Usuku lwesithathu: Ukuphumula okusebenzayo
Akukho lutho esimisweni sakho namhlanje, kodwa zama ukuhlala unomthelela ngangokunokwenzeka ngokuthatha amaphuphu, ukuhamba, ukwelula nokuhamba.
Usuku lwesi-4: I-Interval ye-Cardio ne-Stretch
Namuhla uthola umsebenzi omusha we-cardio yokuzivocavoca omusha obandakanya kokubili amagquma kanye ne-sprints ukunyusa amandla ku- Level 8 kulo Mdwebo Wokuthuthukisa Oveziwe .
- I-Workout 1 : I- Interval ye-Interval
Ubude : 30 Min - I-Workout 2 : Ehlezi Sula
Usuku lwesi-5: Ukuqoqa umzimba wonke
- I-Workout 1 : Ukuqoqa umzimba wonke
Ubude : 40-60 Min
Izidingo ezidingekayo : ama-dumbbells ahlukahlukene, isinyathelo noma ipulatifomu, ama-barbells, kanye nebhola lokuzivocavoca
Usuku lwesi-6: I-Cardio ne-Stretch
Ukuzivocavoca kwanamuhla kulula futhi kuqondile, kuhamba phakathi kweNqanaba 5 no-6.
- Umsebenzi woku-1 : I- Cardio Endurance
I-Workout 2 : Yelulela ngamabhande
Usuku lwama-7: I-Bonus Cardio
Leli sonto, sandisa inselele ngokufaka umsebenzi we-bonus cardio. Khetha noma yikuphi umsebenzi futhi usebenze ngendlela ehambayo, elinganiselayo okungenani imizuzu engu-20.
6 - Iveke 6 ka-6
Sihalalisela ngokwenza lokhu kube kude! Akulula ukuqala uhlelo lokuzivocavoca, futhi kunzima ngisho nokulondoloza. Wenze lokho nje ngokunamathela kuhlelo.
Sifaka kuleli sonto ngesimiso esifanayo kanye nokusebenza okulandele ngesonto eledlule, ngakho akukho zinguquko ezinkulu ezingakhathazeka ngazo.
Liviki 6 Gxila ku..Kuyini Okulandelayo?
Kubalulekile ukulondoloza ukukhula okusebenze kanzima ukudala, ngakho cabanga ngalokho okulandelayo. Enye indlela ukuqhubeka nokusebenza okufanayo, noma ukusebenzisa imibono engezansi ukuze uqhubeke nokuqhubeka:
- Ukuthuthukiswa kokuzivocavoca - Lesi sihloko sibonisa ukuthi ungashintsha kanjani ukusebenza kwakho ngenselele enkulu.
- Ukushintsha Ukusebenza Kwakho - Lapha uzofunda ukuthi ungashintsha kanjani ukusebenza kwakho kwamandla.
Usuku 1: I-Cardio Medley ne-Stretch
- I-Workout 1 : I-Cardio Medley
Ubude : 40 Min
Izinto ezidingekayo : I-treadmill, i-elliptical kanye nebhayisikili ehleliwe (noma imiphi imishini emithathu ye-cardio) - I-Workout 2 : Ukusekela okuyisisekelo
Usuku lwesi-2: Ukuqothulwa komzimba okuphelele kanye ne-Yoga
- I-Workout 1 : Ukuqoqa umzimba wonke
Ubude : 40-60 Min
Izinga : Beg / Int
Imishini edingekayo : i-barbell (ingaba namadembula angaphansi lapha uma kudingeka), ama-dumbbells ahlukahlukene, isiteji noma ibhentshi, futhi ibhola lokuzivocavoca - Ukuzivocavoca 2 : Yoga Ekuseni nasebusuku
Usuku lwesithathu: Ukuphumula okusebenzayo
Uyazi ukuthi ungenzani lapha.
Usuku lwesi-4: I-Interval ye-Cardio ne-Stretch
- I-Workout 1 : I- Interval ye-Interval
I-Workout 2 : Ehlezi Sula
Usuku lwesi-5: Ukuqoqa umzimba wonke
- I-Workout 1 : Ukuqoqa umzimba wonke
Ubude : 40-60 Min
Izinsiza ezidingekayo : ama-dumbbells, isinyathelo, ama-barbells, ne-ball yokuzivocavoca
Usuku lwesi-6: I-Cardio ne-Stretch
- Umsebenzi woku-1 : I- Cardio Endurance
Ubude : 35 Min - I-Workout 2 : Yelulela ngamabhande
Usuku lwama-7: I-Bonus Cardio
Ungenza iBhonus Cardio efanayo oyenzile ngesonto eledlule, noma ukhethe okuthile okusha.