Mhlawumbe uke wabona amakhoyili amakhulu azintambo azungeze i-gym yakho, cishe njengokuthi umqeqeshi wakho uqobo wayephendulela igumbi lesisindo endaweni yakhe. Ungakhathazeki, akekho. Lezi zindebe ezinzima, ezinzima kakhulu zisebenza njengethuluzi lokusekela lokuzikhandla eliyingqayizivele eliphelele ekuqeqesheni ukuphakama kwezinga eliphezulu (HIIT).
Eqinisweni, isifundo se-2015 eshicilelwe ku- Journal of Strength and Conditioning Research , sithole ukuthi ukuqeqeshwa komzuzu ongama-10 okuhlanganisa izikhathi ezingu-10-second-time okulandelwa yizikhathi zokuphumula ezingu-10-45 kwafaka isilinganiso senhliziyo isilinganiso sama-beats angu-163 umzuzu. Cabanga nje ngalokho okwesibili-nakuba ngabe inani eliphelele lomsebenzi okwenziwa ngesikhathi sokusebenza ngomzuzu wamaminithi angu-2.5 nje kuphela imizuzu engu-2.5, ukuvivinya izintambo zenkinga kwakuyinselele ngokwanele ukuphakamisa izinga lokushaya kwenhliziyo "ezingeni elikhulu".
Ukwengeza, ngenkathi iningi lilwa nezivivinyo zezintambo libukeka sengathi lihlose ngokuyinhloko izingalo (kufanele uguqe izingalo zakho ukuze wenze umsebenzi ngamunye, emva kwakho konke), ungase umangale uma ufunda ukuthi nazo zidinga ukubandakanyeka kwakho konke okusemqoka. Eqinisweni, esinye isifundo se-2015 siphinde sanyatheliswa ku- Journal of Strength and Conditioning Research sathola ukuthi ukuvivinya izintambo zokulwa kwempi kwakuphumelela ekubandakanyeni izibopho zangaphandle kanye ne-spinae ye-erector endaweni yesibhakabhaka yomgogodla, ngaphezu kwamahlombe nakancane , the glutes.
Ngamanye amazwi, uma ufuna indlela ephumelelayo yokukhanyisa amakholori futhi uphuthukise impilo ye-cardiovascular ngenkathi upheqa umgomo wakho futhi uthuthukisa amandla omzimba aphezulu, awukwazi ngempela ukungahambi kahle ngokuqeqeshwa kancinci kwezempi. Kunezindlela eziningi zokuzivocavoca ongakhetha kuzo, kodwa cabanga ngokuqala ngezinyathelo eziyisishiyagalombili ezilandelayo zokuqeqesha-okuphakanyisiwe.
1 - ama-Wave ahlukile
U-Diana Mitrea, umqeqeshi womuntu siqu eNew York City, uphakamisa ukusebenzisa amagagasi ashintshanayo, ama-slams slams, namagagasi e-arm-one-single njengengxenye yesikhathi esifushane, esisebenzayo seTata . Ungabona zonke izivivinyo ezintathu ezenzakalweni ku-akhawunti ye-Mitrea's Instagram. Yenza imijikelezo engamatshumi ayisishiyagalombili yamasekhondi angu-20 umsebenzi futhi imizuzwana engu-10 iphumule, ijikeleze phakathi kokuzivocavoca ukuze wenze umsebenzi ngamunye izikhathi ezimbili. Khumbula, uma wenza amagagasi e-one-arm plank (imiyalo ingatholakala ngezansi), uzodinga ukukhomba ohlangothini ngalunye lomzimba wakho ngokuzimela, ngakho uzokwenza ukuhamba kabili ngaphambi kokuhamba ngebhayisikili.
Amagagasi athile angenye yezintambo ezithandwa kakhulu zamasosha. Ukuze uhambise, gqoka isikhungo sentambo ngokuzungezile into eqinile, njenge-pole noma ukusekelwa kwe-squat rack, bese udonsa izinhlangothi zombili ngentambo ngokuqondile ngakho-ke.
Hamba ubude, izinyawo zakho zibheke eceleni, futhi ubambe ukuphela kwesambo esandleni ngasinye. Bhonqa ngamadolo bese udweba amahlombe akho ngaphambi kokushaya ingqikithi yakho. Kusukela kulesi sikhundla, shaya ingalo eyodwa phezulu, udala ukunyakaza okunjenge-wave ebudeni bezintambo, futhi njengoba ubuyisela emuva, shaya ingalo ephikisayo phezulu. Qhubeka nokwenza lokhu kuhamba kwe-waves okuhambayo ngokushesha ngangokunokwenzeka ngenkathi ugcina ukulawulwa komzimba wakho wonke.
2 - Izintambo Zama-Slaps
Ukunyakaza okulandelayo eMitrea okuphakanyisiwe kokuzivocavoca kweTabata kathathu kuyisambo slam. "Cabanga ngalokhu njengento enkulu yokuma," usho kanje.
Uzoqala isikhundla esifanayo lapho uqala amagagasi ashintshana-ubambe umkhawulo owodwa wezintambo esandleni ngasinye, izinyawo zamabhande ahlangene, amadolo aphethwe kancane, futhi umgogodla-kodwa manje uzozibetha zombili izingalo ngaphezu kwamahlombe akho emgodleni njengoba udlulisa amadolo akho bese usukuma phezu kwamabhola ezinyawo zakho. Kusukela kulesi sikhundla esandisiwe, uzoletha "amandla okugcwele wezintambo phansi," kusho uMiterrea, njengoba uguqula izingalo zombili phansi. Ngokushesha uphinde uguqule ukuhamba, uphonsa izingalo zakho phezulu uphinde ukhulise umzimba wakho ukuze uqhubeke nokuvivinya umzimba. Ukuze uthuthukise isigqi, uMiterrea ukhombisa ukunaka ukuphefumula kwakho, "Thatha kakhulu uma ukhulisa futhi ufinyelele izintambo phezulu, futhi ukhululeke kakhulu njengoba ubangenisa phansi."
Ama-Wave-One-Arm Plank Wave
Ukuzivocavoca uqobo ngokwakho kusenza umsebenzi omkhulu wokuqondisa umgomo wakho, ikakhulukazi emanzini ajulile, asekela abdominis yakho. Amagagasi e-single-arm yama-Mitreya athatha inselele ngokufaka isikhwama ngokukudinga ukuba ugcine isikhundla seplanki ngenkathi ulinganisa ngendwangu eyodwa futhi ulawula ingxube engakapheli ngendophi yokulwa nengalo yakho ehlukile. Khumbula, kuzodingeka wenze umsebenzi ohlangothini ngalunye, ngakho-ke ugcwalise isethi ngesekudla lakho lokunene, bese ushintsha ngakwesokunxele sakho.
Beka endaweni ephakeme yeplanethi ngezandla zakho ngaphansi kwamahlombe akho, imilenze yakho inwetshiwe ngokugcwele, nomzimba wakho ubeka umugqa oqondile kusuka ekhanda lakho kuya ezithende zakho. Shift isisindo sakho kancane ngakwesobunxele bese ubamba ukuphela kwesokudla kwendophi ngesandla sakho sokunene. Ukugcina iplanki eqinile, eqinile, qala ukushaya isandla sakho sokunene ngaphandle, bese ungena ngaphakathi, udala uhlangothi olulandelayo, olunjengenyoka eceleni kwesigamu sezintambo. Isandla sakho kufanele sihlale siphakanyisiwe, kodwa kuhle uma intambo ngokwayo ithinta umhlabathi. Yenza isethi ephelele ngaphambi kokushintsha izinhlangothi.
4 - Ukushintsha kwenyoka
Njengomsebenzi we-Tabata wokuzivocavoca ka-Mitrea owenziwe kathathu, ukuhamba okulandelayo kwezintathu kuphelele kwenye i-Tabata nanoma yisiphi esinye isitayela sezinkambo zokuqeqeshwa kwesikhashana. UJames Shapiro, umqeqeshi waseNew York City, uthi lezi zinyathelo ezintathu ziyizintandokazi zakhe zokuthuthukisa amandla okuphuma emzimbeni ongenhla ngaphandle kokudinga ukunyakaza kwe-plyometric, njenge-explosive push-up. Lokhu kwenza ukuqeqeshwa kwamandla kutholakale kalula kubantu abangakalungi noma abakwazi ukwenza izivivinyo zokuqhuma.
Isimo sokuqala sokushintsha kwenyoka kufana nalokho okwenziwe amagagasi. Hamba ngezinyawo zakho ngokulingana, uguqa ngamadolo akho kanye nezintambo ziboshwe kancane kancane, amahlombe akho abuyele emuva, umgogodla wakho ubambe iqhaza, ubambe ukuphela kwesambo esandleni ngasinye. Kodwa esikhundleni sokushaya izingalo zakho phezulu nangaphansi, ngalesi sikhathi uzobopha izingalo zombili zombili ngaphandle kwezingxenyeni ngaphambi kokubashaya futhi, ukuze intambo "ibambe" ndawonye njengoba uqhuba lawa mazale. Qhubeka ngalokhu kuphuma nokungena ngemvume kokuphelele kwesikhathi sakho.
5 - I-Battle Rope iRussia iphikisana
Kungenzeka ukuthi wenze izinguquko zaseRussia nge-ball or medicine ball, kodwa uShapiro ubonisa ukuthi lokhu kuvivinya umzimba kuyinselele kakhulu uma kufanele ulawule ukuhamba kwendophi eqhubekayo.
Ukwenza intambo yokulwa i-Russian twists, uhlale phansi, amadolo akho aguqe, izithende phansi. Zibeke ngokwakho ngakho kokubili ukuphela kwentambo kungaphandle kwe-hip yakho yangakwesokudla. Ukuqonda ukuphela kwesandla ngasinye, ngakho isandla sakho sobunxele sifinyelela kuwo wonke umzimba wakho, futhi izandla zakho nezintambo zithinta. Uzogcina izandla zakho ndawonye kanye nezintambo zihamba ngokuzenzekelayo konke okusebenzayo. Uma usulungele, hlala emuva kancane ukuze ingqikithi yakho iqale-i-torso yakho kufanele ihlale iqondile. Ngomshini omanzi, shaya zombili izingalo phezulu nangaphezulu komzimba wakho ukuze intambo iguqule emilenzeni yakho ngakwesokunxele sakho. Ngokushesha shaya izingalo zakho phezulu nangaphezulu kwemilenze yakho futhi, uphendule intambo ngakwesokudla sakho. Qhubekisa lokhu okuhambayo konke okwedlule isikhathi.
6 - Ama-Slams Oblique Ase-Single Arm Army
Umsebenzi wokugcina owaphakanyiswa nguShapiro yiyona ingalo eyodwa-pushup oblique slam. Lokhu kufana kakhulu ekusethelweni kwamagagasi e-arm-one yangasese ephakanyiswe nguMiterrea, kodwa ushintsho olulula eqondeni le-angle ne-waveji konke okudingekayo ukuqhubekisela phambili ukuvutha izibopho zakho.
Qala endaweni ephakamileyo yeplanki ngokuphambene nendima yempi ngezandla zakho ngaphansi kwamahlombe akho, imilenze yakho inwetshiwe, nomzimba wakho ubeka umugqa oqondile kusuka ezithende ukuya enhloko. Shift isisindo sakho engxenyeni eseduze nethambo yokulwa, bese ufinyelela ingalo yakho ehlukile ngaphansi komzimba wakho ukuze uthathe ukuphela kwesambo. Kusukela kulesi sikhundla, uzoshaya ingalo yakho phezulu, ubhekane ne-torso yakho, bese uya phansi ngenkani, "u-slamming" intambo phansi. Ngokushesha shaya ingalo yakho futhi futhi uqhubeke. Ngemva kokwenza isethi kolunye uhlangothi, phenduka isikhundla sakho futhi wenze umsebenzi ohlangothini oluhlukile.
Ama-7-Sumo Tremors
Izivivinyo ezimbili zokugcina zivela kuRachel Lucas, umqeqeshi weGronk Fitness eBoston Sports Clubs. Uqeqesha ngokuqondile izintambo zempi ngenkathi kusetshenzwa isigaba sokuzivocavoca ngentambo, kodwa uthanda ukwengeza izintambo uma esebenza namakhasimende akhe okuqeqesha ukuba anikele ngokusheshisa okusheshayo kwe-cardio phakathi kokuzivocavoca. Uma wenza isifunda endaweni yokuzivocavoca yakho, noma ufuna indlela yokukhulisa amandla okuqeqesha amandla, uphakamisa ukwenza imizuzwana engu-15 kuya kwangu-30 yalezi zihamba ngezikhathi ezithile kuyo yonke isimiso sakho esivamile.
Ukuzamazama kwe-Sumo kufana kakhulu namagagasi ashintshanayo, kodwa ukusetha kuhlukile, kukuphoqa ukuba ubambe isikhala sumo ophansi njengoba wenza amaza ashintshanayo. Qala ngezinyawo zakho ngokubanzi kunama-shoulder-distance, izinzwane zakho zangena ngaphandle ezingeni-45 degrees. Cindezela izintambo zakho emuva bese uzihlisela esihlalweni sumo. Thatha umkhawulo owodwa wendophi esandleni ngasinye bese wenza amagagasi ashintshanayo, ugoqa izandla zakho phezulu nangaphansi ngendlela ehlukile njengoba ubamba isikhala sumo ophansi.
I-8 - 180-Degree Slams Slams
Kungenzeka ukuthi ukuvivinya umzimba kunzima kakhulu kulolu hlu, izimpande eziyi-180-jump slams kuphela kubantu abangakwazi ukwenza kahle i-jump squat.
Hamba kanjalo umzimba wakho uphendulelwe ama-degrees angu-90 ukusuka emaphethelweni endophi, ukuze izintambo zikhomba ohlangothini lwakho lwesobunxele. Misa izinyawo zakho cishe ibanga elikude. Gweba phansi bese ubamba ukuphela kwesambo esandleni ngasinye, ukuze isandla sakho sokunene sifinyelele kuwo wonke umzimba wakho. Uzofuna ukugcina izandla zakho nezintambo zivalekile ndawonye kulo lonke lo msebenzi. Sukuma uphinde ulungise ukuma kwakho ukuze ukuphela kwezintambo kube ngaphandle kwe-hip yakho yesokunxele, amahlombe akho nezinkalo zibhekene phambili, isikwele ngezinyawo zakho.
Ngokunyakaza okuketshezi, cindezela izinkalo zakho futhi uguqe ngamadolo, uhlakaze kancane ngaphambi kokuba uphumelele emoyeni. Njengoba ugxuma phezulu, swing kokubili phezulu kwekhanda lakho njengoba ngesikhathi esisodwa ujikeleza izinyawo zakho, iziqhwa, namahlombe angu-180-degree. Izwe ngokushelela ngamadolo akho bese uqaqa kancane kancane, ubheke indlela ehlukile ukusuka lapho uqale khona, futhi lapho uhamba, ugoqa izingalo zakho phansi, ugoqa izintambo emhlabathini njengoba uzitholela kwenye i-squat. Masinyane uphuthumele emuva emoyeni, uphendule izingalo zakho futhi njengoba ujikeleza umzimba wakho-180 degrees emuva isikhundla sakho sokuqala. Qhubeka lo msebenzi ukuze uthole isikhathi sonke.