Le mizuzu eyishumi yomjikelezo we-cardio ekhaya wesifunda ihlanganisa nokuzivocavoca okuhlukahlukene okuhloswe ukubhekisisa wonke amaqembu omzimba emisebenzini emfushane, esebenzayo. Uzokwenza izivivinyo eziyi-10 eziyinselele, eziningi zazo zihamba ngezinhlangothi ezibandakanya iqembu elingaphansi kwesisodwa. Hambisa ngokushesha kusuka ekuzivocavocavoca ukuya ekuzivocavoca, kodwa gcina ifomu elihle futhi uphumule lapho udinga.
Ukuqapha
Bheka udokotela wakho ngaphambi kokuba uzame lokhu okusemandleni uma kukhona ukulimala, izifo, noma ezinye izimo.
Izinto ezidingekayo
Ama-dumbbells ahlukahlukene, isinyathelo noma ipulatifomu, kanye ne-kettlebell (ngokuzithandela)
Indlela yoku:
- Ukufudumala ngemaminithi ambalwa we-cardio elula yokukhanya
- Yenza izivivinyo zexesha eliphakanyisiwe, enye emva komunye onokuphumula okuncane noma okungekho phakathi
- Yenza isifunda esisodwa ukuze usebenze ngeminithi engu-10 noma kuze kube kasithupha ukuze ube nokuzivocavoca okukhulu kakhulu
- Shintsha noma weqa noma yikuphi ukuzivocavoca okubangela ubuhlungu noma ukungakhululeki. Engeza izikhathi zokuphumula ezengeziwe uma udinga
I-1 - 1-Minute Press ye-Squat
Indlela Yokuqala: Qala ngezinyawo ezinqanyeni-ububanzi ngaphandle, ubambe izisindo ngaphezu kwamahlombe akho. Ngaphansi kwe-squat, uthumela iziqhumane emuva uma ugcina i-torso iqondile futhi i-abs isenzile. Cindezela ezithende ukuze ume. Njengoba umile, cindezela izisindo ngaphezulu, ugxile emahlombe. Yehlisa isisindo bese uphinda i-squat ngomshini ophezulu.
Ukubuyela / Ukusetha / Ubude : amasekhondi angu-60
2 - Isisindo esikhulu se-Squat Weight Exchange
Indlela okumele uyenze : Thatha enye yezinsimbi zakho ezisindayo (noma usebenzise i-kettlebell, njengoba kubonisiwe) futhi ume endaweni enkulu, izinzwane ziphethe isisindo ngakwesokunxele. Gwema phansi, ugcine amadolo ngokuhambisana nezinzwane, bese ubeka isisindo phansi. Shintsha izandla bese uphakamisa, ubambe isisindo ngakolunye uhlangothi. Phinda umzuzu owodwa.
Ukubuyela / Ukusetha / Ubude : amasekhondi angu-60
3 - ama-Pushups
Indlela yokuqala: Qala ezandleni zakho ngamadolo, ubeka izandla zakho phansi nge-shoulder-width ngaphandle, izintende zezandla. Yandisa imilenze iqonde, uphumule ezinzwaneni zakho. Qinisekisa ukuthi izandla zakho ziqondile ngqo emahlombe (hhayi phambili). Hlanganisa ama-elbows, uvumele ukuba bavame ngokwemvelo ukuya ezinhlangothini, futhi banciphise umzimba wakho kuze kube yilapho impumulo ithinta phansi. Gcina i-torso yakho igxile futhi ugweme ukugoqa phakathi noma ukugcoba izintambo. Phindela phansi ukuze uziphosele emuva ukuze uqale isikhundla, uqhubeke nokugcina i-torso nemilenze ibanjwe. Phinda futhi wenze ukuguqa ngamadolo akho uma udinga ukuguqulwa.
Ukubuyela / Ukusetha / Ubude : amasekhondi angu-60
4 - Iplanethi Ngamaqhubu Agoba
Kanjani : Qala endaweni yeplanki, ezandleni nasezinzwaneni. Phakamisa unyawo olungakwesokunxele phansi bese uguqa ngamadolo, ulidonsa ngaphakathi esifubeni. Dlulisa unyawo olungakwesokunxele phezu komlenze wokunene, ubambe ngokufushane, bese uphindela emuva esifubeni. Thatha inyawo lesokunxele emuva eplanini lakho eligcwele bese uphinda ngaphesheya. Phinda imizuzwana engu-60.
Ukubuyela / Ukusetha / Ubude : amasekhondi angu-60
Phinda i-Circuit 1 noma izikhathi ezingaphezulu, ngokuya ngesikhathi sakho, izinga lokuzikhandla nemigomo
I-Split Squat engu-5-1-Minute
Indlela Yokuma: Hlala cishe izinyawo ezintathu noma ngaphezulu phambi kwesiteji noma isiteji bese ubeka umlenze wesobunxele esiteji, noma ukuphumula emlenzeni noma phezulu kwezinyawo. Kungase kudingeke ukuba unqamule unyawo olunene phambili kancane ukuze uqiniseke ukuthi idolo langaphambili lihlala ngemuva kwezwane uma uhlala. Ukugcina isisindo emlenzeni wangaphambili, ukuguqa ngamadolo bese ungena emgodini kuze kube yilapho ibhande langaphambili lingama-degree angama-90-degree. Phakamisa isithende sokumisa ukuma uphinde uphinde ubuyele emuva ku-10-16 ngaphambi kokushintsha izinhlangothi.
Ukubuyela / Ukusetha / Ubude : amasekhondi angu-60
6 - Ukufa
Indlela yokuma : Hamba ngezinyawo u-hip-width eceleni, amadolo aguqe kancane futhi ubambe izinsimbi zakho eziphakathi noma ezisindayo phambi kwamathanga. Ngemuva kwesigxobo, amahlombe abuyele emuva futhi angenayo, aphume kusuka ezinkalweni futhi ahlehlise isisindo kuze kube lula ukuvumela kwakho. Vuka up, ucindezele ama-glutes. Phinda imizuzwana engu-60.
Ukubuyela / Ukusetha / Ubude : amasekhondi angu-60
7 - Row One-Legged Row
Indlela Yokuthi : Bamba isisindo ngakwesobunxele, bese ugoba ezinqulwini kuze kube yilapho umzimba ophezulu ufana nendawo. Phakamisa umlenze wokunene ngqo kuze kube sezingeni lesiswini. Bamba odongeni uma kudingeka. Donsela i-elbow kwesokunxele ngenhla yokudonsa bese uphansi, uphinda ngakwesinye icala imizuzwana engu-30.
Ukubuyela / Ukusetha / Ubude : imizuzwana engu-30 ohlangothini ngalunye
I-8 - Isinyathelo Esinezintambo Ezibhekene Naphezulu
Indlela Yokuthi : Bamba izinsimbi emahlombe bese uhambela isinyathelo esidala noma isiteji ngenyawo elifanele. Phakamisa ibhande lesokunxele njengoba ucindezela izisindo ngaphezulu. Hamba phansi ngonyawo lwesobunxele, bese uthatha umlenze wesokudla uphinde ungene emgodleni ojikelezayo, wehlisa izisindo. Njengoba uqhubekela phambili ngonyawo olungile, phindela izisindo emuva emahlombe bese uphinda imizuzwana engu-30 ngakwesokudla namasekhondi angu-30 ngakwesobunxele.
Ukubuyela / Ukusetha / Ubude : imizuzwana engu-30 ohlangothini ngalunye
9 - Amakhanda Emilenze Ephethe Isikhwama Samandla
Indlela Yokuthi : Bamba izisindo ezinzima ezandleni zombili. Swayipha izisindo emuva kancane uma ugijima, ubeka izisindo phambili zibe ngendwangu yesando ngenkathi uhlahlela phansi ngangokunokwenzeka. Sukuma njengoba wehlisa izinsimbi bese uphinda imizuzwana engu-60.
Ukubuyela / Ukusetha / Ubude : amasekhondi angu-60
10 - IziKickbacks ezinkulu
Kanjani : Esikhundleni seplank, izinyawo ezibanzi, ubamba isisindo esandleni esisodwa. Letha i-elbow phezulu eceleni kwesibindi bese unwebisa ingalo ibe yi-kickback. Phinda u-kickbacks ngenkathi ubambe isikhundla seplanki ohlangothini olufanayo imizuzwana engu-30. Phinda ngaphesheya imizuzwana engu-30.
Ukubuyela / Ukusetha / Ubude : imizuzwana engu-30 ohlangothini ngalunye
Ukuzivocavoca okulandelayo: Iplanethi nge-Knee Bends