Ayikho imishini edingekayo
Ukusebenzisa ekhaya kuyindlela ekhangayo, enikeza lula kanye nendlela yokulondoloza imali nesikhathi. Inkinga yangempela yindlela yokudala ukusebenza kahle ekhaya uma ungenalo isikhala noma imishini eminingi.
Kumele ube nokudala uma usebenza ekhaya, kodwa kunezinhlobo ezahlukene zokuzivocavoca kwe-cardio okuphumelelayo nokufinyeleleka ongayenza ukuze uthole ukuma, ukushisa amakholori, nokulahlekelwa isisindo. Ngezansi ezinye zezintandokazi ze- cardio zokuzivocavoca ekhaya ongenza noma kunini, noma kuphi.
I- Jumping Jacks
Yikuphi : Ngokuphindaphindiwe ukuqhuma izinyawo ngokubanzi ngenkathi ujikeleza izingalo phezulu, bese ubuya futhi
Kungani : Ukugaya ama-jack kushisa cishe ama-kilojoule angu-100 ngemizuzu engu-10. Ayikho imishini ekhethekile noma amakhono adingekayo.
Izimfuneko : Isibili izicathulo ezinhle, inhliziyo enhle, nesimo esiqinile
Izinyathelo zokuqapha : I-jacking jack yithonya eliphakeme, elingase likhokhise amalunga. Kungase kukhumbuze izigameko zakudala zezemidlalo zokufundela esikoleni esiphansi noma esikoleni esiphakeme.
Izinguquko : I-plyo-jacks, ehamba ngezinyawo kunokuba igxume, ngesinyathelo, ibambe ibhola lemithi, i-pushup jack
Indlela engcono kakhulu yokusebenzisa iJumping Jacks ku-Workout :
- Esikhathini seCardio Circuit : Sebenzisa ama-jack jacks esifundeni, ubenzele imizuzwana engu-30-60 futhi uwashintshe namanye ama-cardio ukuzivocavoca njengokuhamba, ukugijima, intambo yokuqhafaza, njll Zama ukuhlukahluka okuhlukile kokugwedla isikhathi ngasinye, ukuphinda isifunda imizuzu engu-10-30.
- Esikhathini Sokujikeleza Amandla : Eminye imizuzwana engu-30-60 yokugwedla ama-jacks ngezikhwepha zamandla ezinjenge-squats, amaphaphu, ama-pushups, nama-dips amaminithi angu-10-30.
- Ku-Workout Yakho Yesikhathi Esivamile : Engeza ukuphakama okuphezulu emisebenzini yakho ejwayelekile ye-cardio noma yamandla ngokungeza amaminithi we-jumping ngaphezulu noma ngaphezulu kuwo wonke umsebenzi noma ekupheleni.
2 - I-Jump Rope
Kwenzekani : Ukuguqula intambo ngezibambo ngokuphindaphindiwe ngenkathi uqaqa phezu kwayo futhi (ngokuzikhethela) imilolotelo yokukhala
Kungani : Kuyi-cardio enkulu, evutha ngamakholori angu-220 emaminithini angu-20. Izintambo ze-jump ziyabizi, zihamba kahle, azidingi amakhono akhethekile, futhi zingasetshenziswa kuphi lapho unesikhala.
Okudingekayo : Intambo yokudonsa, izicathulo ezinhle, ukubekezela, nokuzijwayeza.
Izinyathelo zokuqapha : Intambo yokuqaqa iyimpembelelo ephezulu futhi idinga ukwenza. Kubonakala kulula, kepha abaqalayo bangaba nomusa wonke wezindlovu nezintambo zezinkukhu. Ukuze uthole imiphumela engcono kakhulu, vula intambo ngama-wrists, hhayi izingalo, nezwe ngokuzithoba. Gxumela phezulu kuphela ukuze usule intambo
Ukuhluka : Ukuhamba ngezinyawo, ukuhamba ngezinyawo, ukuwela izinyawo, ukugwedla ngamadolo aphakeme, ukujika kabili intambo
Ukusebenza okuhamba kahle kwe-Rump Rope :
- Umjikelezi Oqalayo : Okungenayo imizuzwana engu-10-30 yokugwedla ngokuhamba ngezindawo ze-circuits ezingu-5-10. Kancane kancane usebenze kuze kube sesimiso sokujula isikhathi eside
- I-Cardio Circuit : Eminye imizuzwana engu-30-60 ye-jumping ngezinye izivocavoli ze-cardio ezifana nokuhamba, ukugijima, ukugwedla ama-jacks, njll.
- Isimandla Samandla : Eminye imizuzwana engu-30-60 yokugwedla ngamandla, njengama-squats, amaphaphu, ama-pushups, nama-dips.
3 - Ukugijima endaweni
Kuthiwani : Ukugijima endaweni emile
Isizathu : Kuyinto elula, efinyeleleka, ithola isilinganiso senhliziyo futhi kuyindlela enhle yokufudumala ukuvivinya umzimba
Okudingekayo : Isicathulo esihle nesitezi esiqinile
Ukuqapha : Kungumthelela ophezulu, ongakhokhisa amalunga, futhi kungase kube yisithukuthezi. Ngenxa yokuthi akukho ukunyakaza okuphambili, akusizi kakhulu njengokugijima ngaphandle
Izinguquko : Cindezela izingalo eziphezulu, amadolo aphezulu, ukukhahlela, amadolo amakhulu
Indlela engcono kakhulu yokusebenzisa ukugijima endaweni endaweni yokusebenzela :
- Njengokufudumala: Qala ngokuhambela endaweni, bese ushintshe kancane lokho kugijimi ukuze ulungise umzimba wakho ukuze uvivinye umzimba
- Esikhathini seCardio Circuit : Ukunye ukugijimela endaweni kanye nokunye ukuzivocavoca kwe-cardio, njengokuhamba, ukugijima, intambo yokuqhafaza, isinyathelo othinta, njll. Yenza ngayinye imizuzwana engu-30-60, uphinde usebenzise imizuzu engu-10-30
- Esikhathini Sokujikeleza Amandla : Ngenye imizuzwana engu-30-60 yokugijima endaweni enezikhwepha zamandla, njengama-squats, amaphaphu, ama-pushups, nama-dips imizuzu engu-10-30.
- Njengengqikithi esebenzayo: Zama ukugijima endaweni lapho udinga ikhefu elisebenzayo emsebenzini noma ekhaya
4 - amaBurpees
Yikuphi : Ukukhipha phansi, ukugxuma izinyawo endaweni yeplank, ukuxhuma futhi ukuma
Okwenza lokhu : Ukuzivocavoca kwe-cardio , ukushisa ama-calories angama-100 noma ngaphezulu emaminithini angu-10 (uma ungakwazi isisu esisodwa imizuzu yalolu hlelo).
Izimfuneko : Isibili izicathulo, isipiliyoni esinomthelela omkhulu wokuzivocavoca, insimbi yokuthanda
Ukuqapha : Kuyiqiniso ngempela, kunzima ngempela
Ukushintshashintsha : Ukunyathela izinyawo esikhundleni sokugxuma, gxuma phezulu ekugcineni, engeza imishini yokusebenzisa noma imishini yokusebenzisa: I-Medicine ball, i-BOSU, i- kettlebell , noma i-Gliding Discs
Indlela engcono kakhulu yokusebenzisa ama-burpees emsebenzini :
- Ngokuncane: Njengoba kushiwo ngenhla, empeleni, kunzima ngempela
- Esikhathini seCardio Circuit : Ukuhlanganisa imizuzwana engu-30-60 ibamba yonke imizuzu engu-3-4 yomzila we-cardio ohlanganisa nezinye izivivinyo, njengokuhamba, ukugijima, intambo yokuqhafaza, isinyathelo sokuthinta, njll.
- Esikhathini Sokujikeleza Amandla : Engeza imizuzwana engu-30-60 yemigubho yonke imizamo yesandla engu-3-5, njengezikwele, amaphaphu, amaphuzu, nokudiphaza imizuzu engu-10-30.
- Ekuqeqesheni okuPhezulu kokuPhezulu kokuPhezulu : Yenza imizuzwana engu-30-60 ye-burpees, uphumule imizuzwana engu-30-60 bese uphinda imizuzu engu-10 noma ngaphezulu. Ungasebenzisa futhi ama-burpe ekusebenzeni kweTabata.
5 - Abaqhubi bezintaba
Yikuphi : Kusukela endaweni yokubamba, ukugijima ngamadolo naphuma
Kungani : Abagibeli bezintaba bephakamisa izinga lenhliziyo ngenkathi besakha amandla nokukhuthazela emkhathini. Awekho amakhono akhethekile adingekayo
Izimfuneko : Izikhali eziqinile kanye nesitezi
Ukuqapha : Lokhu kusetshenziselwa ukukhokhisa intela, izingalo, namahlombe kanye nenhloko
Izinguquko : Ukunye ukuqhuma ngezinyawo ngakunye nangemuva, sebenzisa ama-Discliding Discs, amapuleti wephepha noma amathawula, hlanganisa nabo nezinye izivivinyo ezifana nemigubho, ama- pushups , noma amapulangwe.
Indlela engcono kakhulu yokusebenzisa abagibeli bezintaba emsebenzini :
- Esikhathini Sokujikeleza Kwe-Cardio : Engeza abagibeli bezintaba ukuya esifundeni sakho se-cardio, ubenzele imizuzwana engu-30-60 isikhathi ngasinye
- Emsebenzini Wokuqinisa : Hlanganisa abagibeli bezintaba ngamapulsi noma amapulangwe ukuze wengeze ngamandla
- Ezingxenyeni: Ukuze ube namandla kakhulu, yenza uchungechunge lwabagibeli bezintaba abanezigubhu, okunye okunye okuyi-10 okwenziwe ngabantu abayizintaba eziyi-10, noma bangeze ukuba bathwale izikhukhula .
6 - Ukuhamba kwe-squat
Yikuphi : Kusukela kusikhundla se-squat, gxuma phezulu ngangokunokwenzeka, ukubuyela emuva ku-squat.
Okwenza : ukuqhuma kwe-Squat kuyisenzo se- plyometric esizophakamisa izinga lenhliziyo, sishise ukhalori, futhi ukwandise amandla emilenzeni. Awekho amakhono akhethekile adingekayo.
Izimfuneko : Amadolo ajabulayo, isipiliyoni esinomthelela omkhulu wokuzivocavoca, izicathulo ezinhle, kanye nephansi
Ukuqapha : Lokhu kuvivinya kakhulu kanye nokuqina okukhulu futhi kudinga amalunga aqinile nenhliziyo eqinile. Ngayiphi indlela yokuzivocavoca, umhlaba ophansi ukuvikela amalunga
Izinguquko : Isigqoko sejele sigxuma, i-froggy iqhuma, ku-BOSU
Indlela engcono kakhulu yokusebenzisa i-squat ihamba emsebenzini :
- Ku-Workout ye-Cardio : Hlanganisa imizuzwana engu-30-60 ye-squat egijima emsebenzini wakho ovamile we-cardio noma esiteshini se-cardio nezinye izivivinyo, njengokuhamba, ukugijima, intambo yokuqhafaza, isinyathelo sokuthinta, njll.
- Emisebenzini Yomzimba Ephansi : Engeza imizuzwana engu-30-60 ye-squat iqhuma emva kokuzivocavoca umzimba komzimba okungaphansi kuka-3-5, njengama-squats, amaphaphu noma ama-deadlifts okwandisa amandla, amandla, namandla
- Ekuqeqeshweni okuPhezulu kokuPhezulu kokuPhezulu : Yenza imizuzwana engu-30-60 ye-squat, iphumle imizuzwana engu-30-60 iphinde iphinde imizuzu engu-10 noma ngaphezulu. Ungasebenzisa futhi ukuqhuma kwe-squat ekusebenzeni kwe-Tabata.
7 - Izikebhe ze-Bear
Kuthiwani : Ukuxosha phansi, ukuhamba izandla, ukuhamba izandla. futhi eme ... njengabhere
Isizathu : Bathola indlela yenhliziyo ngenkathi besakha amandla nokukhuthazela
Izimfuneko : Iphansi, uthando lwezinyosi, isipiliyoni ngokuzivocavoca okukhulu
Ukuqapha : Lokhu kuhamba kunzima kunokuba kubonakala futhi amandla athola ngokushesha
Izinguquko : Akukho pushup, pushup ngamadolo, uguqa amadolo njengoba ugibela ngaphakathi naphandle
Indlela engcono kakhulu yokusebenzisa izikhwama zebhebhe ku-Workout :
- Ku-Workout ye-Cardio / Strength : Hlanganisa imizuzwana engu-30-60 yamaphule webhebhe ekuzivocavoca kwe-cardio yakho noma esiteshini se-cardio nezinye izivivinyo ezifana nokuhamba, ukugijima, intambo yokuqhafaza, izigubhu, njll.
- Ekusebenzeni Komzimba Okuphezulu : Engeza amasekhondi angu-30-60 wezinyosi zebhebhe zonke izivivinyo zomzimba eziphezulu ezingu-3-5 ezinjenge-pushups, imishini yesifuba noma imigqa ye-dumbbell ukwandisa amandla, amandla, namandla
- Ekuqeqeshweni okuPhezulu okuPhezulu kokuPhepha okuPhezulu: Yenza imizuzwana engu-30-60 yamaphule webhebhe, uphumule imizuzwana engu-30-60 bese uphinda imizuzu engu-10 noma ngaphezulu noma ezinye izinyathelo zokubheja nezinye izivivinyo eziphakeme kakhulu ezinjenge-burpees noma i-squat jumps. Ungasebenzisa futhi izikhwama zebhebhe ekusebenzeni kweTabata.
8 - Kickboxing
Kuyini : ukukhahlela, ukukhahlela, kanye nezinhlanganisela zayo ngokubheja esikhwameni, emoyeni noma (engozini) omunye umuntu
Kungani : I-Kickboxing ingashisa amakholori angaphezu kuka-100 emaminithini angu-10, ngokuqinile, ayidingi imishini futhi ingakusiza ukuthi uphume ukuhlukumeza kwakho.
Izimfuneko : Ulwazi oluyisisekelo lokukhahlela nokushaya
Izinyathelo zokuqapha : Ukwandisa izingalo nemilenze yonke indlela ngesikhathi izimpondo nokukhahlela kungagcizelela amalunga
Izinguquko : Izinhlanganisela ezingapheli zokukhahlela, izimpondo, noma kokubili
Indlela engcono kakhulu yokuya ku-Kickbox ku-Workout :
- Yakha Ukuqeqeshwa Kwe-Cardio Yakho : Uma ujwayelene ne-kickboxing, yenza inhlanganisela yakho: I-Jab-cross-hook-top, i-jab-cross-hook-knee smash-front kick, izigqoko ezibhekene phambili zikhahlela, zigxuma phambili ukukhahlela, noma uhlangothi ukukhahlela
- Ukuzivocavoca Amavidiyo : Zijwayele ngezingxenye ezihlukene ze-kickboxing nalezi zifundo zokufundisa: Amakhadi wokuKickboxing, ama-punches, i-Tabata Yeqa Kicks nge-Jumping Side Lunges. Ungazama futhi amavidiyo we-kickboxing ekhaya.
9 - I-Staircase Exercise
Yikuphi : Ukusebenzisa izitebhisi kukho konke kusuka ku-cardio kuya ekuqeqesheni amandla
Kungani : Izitebhisi zokuhamba ziwumsebenzi omuhle wokuzivocavoca kwe-cardio futhi ungasebenzisa izinyathelo zezinye izinhlobo zokuzivocavoca.
Izidingo : Isiteji okungenani isinyathelo esisodwa
Ukuqapha : Ukubuka amakati, izinja, amathoyizi kanye nezingane. Qinisekisa ukuthi kukhona isikhungo sokuphepha.
Ukuhluka : Sebenzisa isinyathelo.
Indlela Engcono kakhulu Yokufaka Izitebhisi Kuya Ekusebenzeni Kwakho :
- Esikhathini seCardio Circuit : Uma unesiteji esidelele (ezingaphezu kwezingu-6 izitebhisi), yisebenze kumjikelezo we-cardio: Okunye okungu-1-2 kuphephuka phansi nokunye ukuzivocavoca kwe-cardio, njenge-jumping rope, ukugijima endaweni , ukugxuma, njll.
- Ekuqeqeshweni okuPhezulu kokuPhepha okuPhezulu : Hamba noma uhambe ngezinyathelo ngokushesha ngangokunokwenzeka futhi uhambe emuva ukuze uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uhambe. Ungasebenzisa futhi isinyathelo esisodwa nje: Hamba esitebhisini ngezinyawo zombili futhi uhambe phansi, noma ume eceleni komunye unyawo esiteji bese ugoqa, ujika ama-degree angu-180 futhi ufike ngezinyawo ngezinyawo.
- Emisebenzini Yamandla : Sebenzisa isinyathelo esisodwa se-pushups, amaphaphu, ama-dips, ama-squats, ama-step ups nokuningi.
10 - Ibhonasi: Hamba, hamba, Dlala
Yini : Okukhulu ngaphandle
Kungani : Kukhona umoya omusha ngaphandle futhi kumnandi ukuba uhambe ngqo lapho udlala
Izimfuneko : Umnyango wezwe langaphandle, izicathulo ezihloniphekile, izibuko zokukhanya, nesiskrini
Ukuqapha : Qaphela izinja zezinja, ukushisa, ukubandayo, omakhelwane, izingxoxo eziphazamisekile, namabhayisikili
Izinguquko : Okungapheli
Indlela Engcono kakhulu Yokuzivocavoca Ngaphandle :
- Hamba : Ukuze ulahlekelwe isisindo, hamba ngezinyawo , futhi ufake amagquma kanye ne-sprints ukwandisa amandla.
- Ukugijima : Uma uqala, qala ngehlelo lokuhamba / ukugijima ukuze umise umzimba wakho.
- Ukuqeqeshwa kwesifunda: Awunamathela nje ukuhamba noma ukugijima ngaphandle. Ungaphinda ufake izivivinyo zamandla ngokuhamba kwakho noma ugijima ukuze ungeze amandla futhi wenze izinto zibe mnandi kakhulu.
- Dlala: Ukuxosha i-Frisbee noma ibhola, ukuxosha inja noma izingane noma usuku epakini kwenza ukuzijabulisa kube mnandi kakhulu.