Ukuphonsa isikhwama esincane esisheshayo esikhwameni sokubhoboza kungase kubonakale kunzima kakhulu, kepha uma ungakaze usebenzise isikhwama esindayo ngesikhathi sokuvivinya ibhokisi, ungenselele. Izindwangu ezinzima kakhulu zokugubha zilinganisa phakathi kwamakhilogremu angu-50 no-150. Ngaso sonke isikhathi lapho ubeka esikhwameni, isibhamu sakho, unyawo, noma idolo lihlangene nokuphikiswa okukhulu. Umthelela wokuqala (futhi ungalindelekile) ungaba imbizo encane, futhi ngeke kuthathe isikhathi eside ukwazi ukuthi awukwazi ukuphuma ngokuphonsa izimpondo ezithambile. Kumele uhlanganyele umzimba wakho wonke, kuhlanganise nomgqa wakho, amahlombe, nezinkalo, ukulawula ngokuphumelelayo ukunyakaza kwakho njengoba ushaya esikhwameni.
Yiqiniso, noma yikuphi ukuzivocavoca okudinga lolu hlobo lokubandakanya umzimba wonke kungakusiza ukuhlanza amakholori bese uqinisa amaqembu akho amakhulu ama-muscle. Ngaphezu kwalokho, ngaphezu kwalokho, ukukhwabanisa isikhwama esindayo (noma umuntu wangempela) kungenye yezinyathelo zomzimba ezinomzimba ohlinzeka umzimba ophezulu, umthelela wokuphindaphinda amathambo. Ucwaningo olwenziwe ngo-2008 olushicilelwe ku- Applied Physiology, Nutrition, kanye ne-Metabolism , lathola ukuthi amabhokisi emabhokisini abesilisa angaphezu kwamanye amantombazane anesilinganiso esifanayo nesilinganiso se-anthropometric. Ibhokisi, ngokusobala, ingabe umzimba uhle.
Ngokusebenza okuningi kwesibhakela kanye nezikhungo zokuzivocavoca ezihamba phambili ukuze zihlinzeke ngamakilasi afinyelelekayo emphakathini jikelele, izikhwama zokugaya ziba umkhuba wokushisa oshisayo . Uma ulingwa ukuthenga isikhwama sokusebenza okusekelwe ekhaya , noma uma ukuvocavoca kwakho kunesikhwama noma ezimbili ongazisebenzisa wena ngokwakho, cabanga ukunikeza lokhu kuvivinya umzimba.
U-Reggie Chambers, umqeqeshi womuntu oqinisekisiwe we-NASM kanye nomqeqeshi webhokisi nomqeqeshi we-kickboxing oqeqesha ku-Limelight Fitness Centre eManhattan, wabeka lo msebenzi wokuzibandakanya ndawonye, echaza njengenye yezintandokazi zakhe. Ukuze uqedele ukuqeqeshwa, yenza umsebenzi ngamunye ngokuvumelana nezikhathi eziphakanyisiwe. Ngemuva kokuqeda konke ukuvivinya umzimba, ukuphumula okwesikhashana, bese uphinda uchungechunge okwesibili isikhathi semaminithi angu-20. Imizuzu engamashumi amabili ingase ingabonakali njengento eningi, kodwa ungayithinti le nselele-uqinisekisiwe ukuthi uzophuka.
Kulungele
Ngaphambi kokuba uqhubekele ekuzikhandla okukhulu njengokufana kwebhokisi, kubalulekile ukuchitha okungenani imizuzu emihlanu kuya kwezingu-10 ukufudumala. Ukufudumala okusebenzayo nokusebenza kahle kufanele kukuthathe ngokusebenzisa izivivinyo ezilingisa ukunyakaza ozowenza phakathi nokuqeqeshwa kwakho okuyinhloko. Yenza okulandelayo kokuhamba okulandelayo kumasekhondi angu-30, ugcwalise uchungechunge kathathu kuya kwesine.
- Ukugijima endaweni, imizuzwana engu-30
- I-jacking jacks, imizuzwana engu-30
- Izikwele zomoya , imizuzwana engu-30
- I-shadow boxing, imizuzwana engu-30 : Yenza izimpondo ezikhanyayo emoyeni, izingalo ezishintshayo njengoba uthola kancane kancane ukusuka ezinyaweni kuya ezinyaweni njengebhokisi
- Iplanti ephezulu kuya inja ephansi , amasekhondi angu-30: Qala endaweni ephakeme yeplanki noma ye-pushup, bese ucindezela izinyathelo zakho uphakamise esilingeni njengoba udlulisela amahlombe akho bese ufinyelela izithende zakho emhlabathini ukuze ufike enja ehla; shiya emuva endaweni ephakeme yeplanki bese uqhubeka uhamba phakathi kwalababili.
Jab - Cross-Squat
Isikhathi: amasekhondi angu-45 asebenza, imizuzwana engu-15 iphumula
Hamba ubheke isikhwama sokubhukuda esimweni sebhokisi. Izinyawo zakho kufanele zibe yizinyawo ezikude futhi zinyanyiswe ngonyawo phambi komunye. Uma ubheka phansi ezinyaweni zakho, izinzwane ezisezinyaweni zakho kufanele zihambisane nesithende sezinyawo zakho, futhi izinzwane zombili izinyawo kufanele zikhomba ngecala elingama-45 kuya esikhwameni sokubhoboza.
Phakamisa izandla zakho, uzibeke njengezilungele ukujezisa, ukukhumbula ukuthi omunye wabo kufanele ahlale evikela ubuso bakho. Phonsa amaphuphu amabili ngokulandelana okusheshayo-kokuqala ukushaya ngekhono lakho lesobunxele, bese uwela ngakwesokudla-ngaphambi kokwenza i-squat. Masinyane buyela ekumi futhi uqhubeke nokulandelana kwe-jab-cross-squat kumasekhondi angu-45 agcwele.
Uma imizuzwana engu-45 iphakanyisiwe, phomula ngemizuzwana engu-15 ngaphambi kokuqhubeka ngokushesha ekusebenziseni okulandelayo.
Ama-punch Cross, Side Dominant
Isikhathi: amasekhondi angu-45 asebenza, imizuzwana engu-15 iphumula
Ngokusho kweChambers, ama-punch cross ahloselwe ukukhomba amahlombe nezikhali. Uma ucabanga ukuthi imizuzwana engu-45 ilula, uthi kufanele uqinisekise ukuthi uphonsa amandla akho okugcwele emgqeni ngamunye wesigcawu, ugcine u-abs wakho uqinile futhi ubhekene nokuvikelwa ngesandla sakho esingasebenzi.
Ubuqili lapha ukuqonda ukuthi amandla esiphambano avela ekudluliseni isisindo sakho phambili njengoba uthatha ukuguqula kwakho. Uma unesandla esifanele, usethe ngesibhakela sokugijima ngezinyawo zakho ezingakwesokunxele, isisindo sakho ikakhulukazi ezinyaweni zakho ezinyaweni ukuze isikhungo sakho sokuvuthwa sishintshwe kancane esikhwameni. Uma unesandla esinxele, setha kabusha, ngakho unyawo lwakho lokunene luya phambili futhi unyawo lwakho lwesobunxele lungemva.
Njengoba uthatha i-punch yakho emzimbeni wakho ngengalo yakho ephakeme, ususa isisindo sakho phambili, usebenzisa amandla esisindo sakho ukuze uthathe isibhamu sakho esikhwameni. Ekuphelelweni kwe-punch, qinisekisa ukuthi isandla sakho sibuyela esimweni saso phambi kobuso bakho kunokuba uguqe phansi. Kufanele usheshe ususe isisindo sakho emuva esimweni sokuqala ukusetha esinye isiphambano esinamandla.
Qhubeka ngemigqa engu-45 egcwele usebenzisa ingalo yakho ephezulu. Phumla imizuzwana engu-15 ngaphambi kokuqhubeka nokusebenza okulandelayo.
Iziphambano ZeSiphambano, Ohlangothini Olungaqondile
Isikhathi: amasekhondi angu-45 asebenza, imizuzwana engu-15 iphumula
Gcwalisa ukuzivocavoca okufanayo njengangaphambili, ngalesi sikhathi ugxile ohlangothini lwakho olungabheki. Uma unesandla esifanele futhi usuqedile isethi ye-punch cross usebenzisa ingalo yakho yangakwesokudla, ngalesi sikhathi sebenzisa ingalo yakho yesobunxele, ubeke endaweni yesibhakela ngonyawo lwakho lokunene phambili, unyawo lwakho lwesokunxele emuva, futhi isisindo sakho sishintshe ngokuyinhloko kuya inyawo elingemuva.
Ngokufanayo, uma usuhlangene futhi usuqedile isethi ye-cross punches usebenzisa ingalo yakho yesobunxele, manje sebenzisa ingalo yakho yangakwesokudla. Ukubeka esimweni sesibhakela ngonyawo lwakho lwesokunxele phambili, unyawo lwakho lokunene emuva, futhi isisindo sakho sishintshe ngokuyinhloko kuya enyaweni yangemuva.
Gcwalisa amasekhondi angu-45 amathanga enamandla esiphambano. Phumla imizuzwana engu-15 ngaphambi kokuqhubeka nokusebenza okulandelayo.
I-Side-Kick Punch Combos
Isikhathi: amasekhondi angu-90 asebenza, amasekhondi angu-30 aphumula
Setha i-timer ngamasekhondi angu-90 bese uqedela izingqikithi eziningi ngangokunokwenzeka kwalolu chungechunge lokuhambisa okune:
- Ukuphindaphinda kwe-side side-kicks
- 30 izimpondo eziqondile
- Ukuphindaphinda kwe-side side-kicks
- 30 izimpondo eziqondile
Ukuze uqalise, i-Chambers ithi ukuma cishe ubude bomlenze kude nesigxobo sokubhoboza ukuze uhlangothi lwakho lwesokudla lubheke esikhwameni. Ngena ebhokisini lakho lebhokisi ngekhanda lakho lokunene emuva futhi uphakamise izandla zakho, ingalo yakho yesobunxele ilinde ubuso bakho ngesandla sakho sokunene phambi kwezinyane lakho. Hamba izinyathelo zakho, uguqule isisindo sakho ezinyaweni zakho ezingakwesokunxele ngaphambi kokuba uphendule, uphakamise umlenze wakho wokunene emhlabathini uguqe ngamadolo. Gweba ngamandla unyawo lwakho lokunene ngenkathi udlulisa amadolo akho bese uqaqa, ushaya isikhwama esinzima ngesithende sonyawo lwakho lwesokunene. Inyawo lakho lokunene kufanele liguquguquke nesithende sakho liphuma ngaphandle ukuze lenze kuqala uxhumane nesikhwama. Gcina unyawo lwakho namadolo ngokushesha, ulethe unyawo lwakho lokunene emuva emuva esimweni sokuqala. Qedela u-10 ngokuphindaphindiwe ngokushesha nangamandla ngangokunokwenzeka ngaphambi kokushintsha izinhlangothi
Uma usuqedile ukukhahlela 10 ngakwesokudla, ulethe ama-punches angu-30 ngqo esikhwameni ngesandla sakho sokunene. Phendulela isikhundla sakho ukuze uhlangothi lwakho lwesobunxele lubheke esikhwameni, bese uqhubeka, ngalesi sikhathi uletha izinkinobho ezingu-10 ezisele ngakwesokunxele ezilandelwa yi-punches eziqondile nangesandla sakho sokunxele.
Gcwalisa izingqimba eziningi ngangokunokwenzeka emasekhondini angu-90. Phela ngemizuzwana engu-30 ngaphambi kokuqhubeka nokusebenza okulandelayo.
Lunge - Kick and Jab - Cross
Isikhathi: amasekhondi angu-45 asebenza, imizuzwana engu-15 iphumula
Hamba ubheke isikhwama sokubhoboza ukuze ubeke ubude besikhathi eside. Phindela emuva ngonyawo lwakho lokunene ukuze wenze i-reverse lunge . Kusukela phansi kwe-lunge, ukuqhuma ngamandla, ukushintsha isisindo sakho enyaweni lwakho lwesokunxele njengoba ubuyela ekumi. Njengoba wenza kanjalo, swayipha ibhande lakho langakwesokudla phambi komzimba wakho ukuze wenze ukukhahlela kwangaphambili, ukwandisa ngamandla umlenze wakho wokunene ukukhahlela isithende sakho sokunene esikhwameni sokubhoboza. Kusukela lapha, iChambers ithi ukuletha unyawo lwakho lokunene ungene esiteshini sebhokisi ukuze izinyawo zakho zishayeke ngaphambi kokwenza izimpondo ezine eziphambene, ukushintshana ngezandla ngepunch ngayinye.
Ngokushesha ushintshela izinhlangothi, ngalesi sikhathi wenza uhlangothi oluphambene nomgwaqo ngaphambi kokukhipha umlenze wakho ongakwesobunxele ngaphambi kokuba wenze ama-punch amane.
Qhubeka ukushintshanisa izinhlangothi esikhathini sobude. Ngemuva kwemizuzwana engu-45 yomsebenzi, phumisela imizuzwana engu-15 ngaphambi kokuqhubeka nokusebenza okulandelayo.
Ama-Hook, Ohlangothini Olukhulu
Isikhathi: amasekhondi angu-45 asebenza, imizuzwana engu-15 iphumula
"Lokhu kuyinkimbinkimbi yokuzivocavoca," kusho uChambers. Ama-punch punches adinga ukuhamba okunamandla okunamandla, okunamandla okugcoba umzimba wakho, amahlombe, ngisho nezinyathelo zakho.
Qala ngesimo sebhokisi ngezinyawo zakho eziphakeme kakhulu ezinqanyelwe emuva (uma unesandla esifanele, unyawo lwakho lwesokudla kufanele lubuyele emuva). Vula inyawo lakho langaphambili ngezindiza ezingama-45 bese ubeka isisindo sakho phakathi kwemilenze yakho. Phakamisa isithende sakho emuva bese ubeka izandla zakho phezulu. Yenza ama-punches elandelanayo ngesandla sakho esiphezulu ngokuguqula umlenze wakho ngemuva uma uhamba phambili emanzini akho emuva futhi usebenzise amandla akho amakhulu ukuze ugeze isandla sakho esiphakeme phezulu nasemzimbeni wakho ukubopha isikhwama ekhaleni ukuze isikhumbuzo sakho siphele ngokufanayo umhlabathi phambi kobuso bakho. Phindela emuva esimweni sokuqala futhi uqhubeke ngokusheshisa futhi unamandla ngangokunokwenzeka ngamasekhondi angu-45 agcwele.
Phumla imizuzwana engu-15 bese wenza ukunyakaza okufanayo ohlangothini oluphambene.
Ama-hook, Ohlangothini olungelona olubucayi
Isikhathi: amasekhondi angu-45 asebenza, imizuzwana engu-15 iphumula
Ngemuva kokuqedela ukushaya izinsimbi ngekhono lakho eliphakeme, uzophinda usebenzise umsebenzi, ngalesi sikhathi usebenzisa ingalo yakho engeyona eyinhloko yokuletha izimpondo. Setha emuva ngonyawo lwakho olungenalutho olubuyiselwe emuva bese uphinda umlenze we-hip, i-pivot, ne-punch.
Qhubeka ngamasekhondi angu-45 ngaphambi kokuphumula imizuzwana engu-15. Qhubeka nomsebenzi olandelayo.
Burpee ne-Pushup - Izimpondo eziqondile - Izikhonkwane
Isikhathi: amasekhondi angu-45 asebenza, imizuzwana engu-15 iphumula
Lona umsebenzi wokugcina ochungechungeni ngaphambi kokuba uthole umzuzu owengeziwe wokuphumula. Push kanzima bese uqeda uqine.
Hamba ubude bendatshana kusuka esikhwameni sakho sokubhoboza ngezinyawo zakho u-hip-ibanga elihlukile, amadolo aphethwe kancane. Yenza ibhilidi :
- Gweba phansi, faka izandla zakho phansi phansi phansi kwamahlombe akho nesinyathelo noma uphinde uqhube izinyawo zakho ukuze umzimba wakho usezingeni eliphakeme leplanethi enomgogodla wakho oqinile futhi umzimba wakho ubeka umugqa oqondile kusuka ezithende kuya enhloko.
- Yenza i-pushup, iguqa izindwangu zakho njengoba wehlisa isifuba sakho emhlabathini. Cindezela emuva endaweni ephezulu yeplanki.
- Isinyathelo noma gxila izinyawo zakho ezandleni zakho.
- Kusuka lapha, phuma phezulu, uphumele emoyeni ngqo.
- Land ngokushelela ngamadolo akho bese uqaqa kancane.
Land ngezinyawo zakho ngesimo sebhokisi esincane. Masinyane ujezise isikhwama esindayo nge-punch eqondile kusuka ngakwesokunxele sakho bese isandla sakho sokunene. Landela ama-punches ngokuqondile ngakwesobunxele bese uhamba ngakwesokudla.
Qhubeka uchungechunge lokuvivinya umzimba, ugcwalise imijikelezo eminingi egcwele ngangokunokwenzeka emasekhondini angu-45.
Ukusebenza kweBhonasi: I-Pushup ne-Punching i-Reverse Pyramid
Uma ukuqeqeshwa okugcwele kwemaminithi angu-20 kubonakala sengathi kuncane kakhulu ongayisingatha, cabanga ngokuzama lokhu okukhethwa kukho okusheshayo nokuphumelelayo kuJimmy Fusaro, owayengumqhubi wesikhathi esigcwele nokufundisa ngesikhathi esigcwele ku-X Fit Training. Mane nje uhlukanise phakathi kwe-pushups nokushaya nge-scheme ye-pyramid yesitayela se-reverse:
- 10 amaphuzu
- 10 amaphuphu
- 9 amaphuzu
- 9 amaphuphu
- 8 ama-pushups
- 8 amaphupho
- ...
Qhubeka ukukhipha ukuphindaphinda okuvela kwinombolo yangaphambilini kuze kube yilapho uqedela nge-pushup eyodwa ne-punch eyodwa.
Ubuhle balesi sitayela sokuzivocavoca ukuthi kungcono kakhulu ukuguquguquka. Ngokwesibonelo, esikhundleni sokwenza amaphuzu, ungenza ama-squats noma amaphaphu noma ama-burpe noma ama-crunches. Esikhundleni sokwenza ezinye izimpondo eziqondile, ungahlukanisa uhlangothi olulodwa noma ufake ezinye izitayela ze-punch, njengezingwegwe noma uppercuts. Ungakwazi ngisho ukukhahlela phansi endaweni yezimpondo.
Ngaphezu kwalokho, ungagcina isimiso sokuhamba. Uma usuwenza wonke umphumela wepiramidi ukuphindaphindiwe kokuphindaphindiwe kokuzivocavoca ngalunye, ungenza indlela yakho iphinde uphindise iphramidi ngokufaka ukuphindaphinda kokuzivocavoca ngalunye kuze kube yilapho usubuyisela kwinombolo yakho yokuqala yokuphindaphindiwe.
Ukwenza imizuzu emine noma emihlanu yalesi sitayela sokuzivocavoca yiyona ephelele ephelele yokuphelisa cishe nganoma yisiphi isimiso.
> Umthombo:
> Trutschnigg B, Chong C, Habermayarova L, Karelis AD, Komorowski J. "Amabhoksi abesilisa abesilisa abenezinhlanzi zamathambo aphezulu naphezu kokuncipha kwamandla omzimba, ukusetshenziswa kwemithombo ephezulu yamandla, kanye nesimo esiphezulu se-oligomenorrhea." I-Physiology esebenzisiwe, Ukudla okunomsoco, kanye ne-Metabolism. 2018. I-DOI: 10.1139 / H08-071.