Imithi yezinhlamvu-izigaba ezinzima ezivame ukutholakala ekhoneni elide le-gym-akuzona nje ukufaka isisindo kwisethi ye-situps . La mathuluzi kulula ukuwabamba, ukubamba, nokuwaphonsa, okwenza kube ekahle ekunciphiseni ukuqina kwesimiso sakho sokuqeqesha amandla esilandelayo. Eqinisweni, ukuphonsa nokubamba izinto ngokulinganayo kuyindlela enhle kakhulu yokuthuthukisa amandla angaphezulu emzimbeni kanye namandla ngesikhathi esifanayo ukukhokhisa uhlelo lwakho lwe-cardiovascular system. Uma usulungele ukuthatha ukuqeqeshwa kwakho ezingeni elilandelayo, cabanga ngokungeza izivivinyo zebhola zemithi ye-high-intensity yokuzivocavoca eziphezulu.
1 - Amabhola E-Wall
Amabhola e-Wall aphakanyiswa yi- CrossFit njengendlela yokuthuthukisa amandla amandla nomzimba. Ukunyakaza kubalulekile kunezigaba ezimbili. Uqala ukwehlisa isikhala esiphezulu, ubambe ibhola lomuthi esifubeni sakho ngaphambi kokuqhuma ngokukhululeka kusuka ku-squat njengoba uphonsa ibhola phezulu ngangokunokwenzeka emoyeni.
Ukuvivinya umzimba kuhloswe wonke amaqembu akho amakhulu-ama-glutes, ama-quads, ama-hamstrings, amathole, ama-core, amahlombe, emuva, ama-biceps, nama-triceps-futhi uma kwenziwa isikhathi, akhokhisa uhlelo lwakho lwe-cardiovascular, futhi. Nakhu okwenzayo:
- Hlala ubheke udonga oluqinile, izinyawo zakho ububanzi bendawo ehlangothini, amadolo akho athambile kancane. Kumele ube cishe ngezinyawo noma ezimbili kude nodonga.
- Bamba ibhola lemithi emkhatsini wezandla zakho ngezintambo zakho ezigobile ukuze ibhola lihlangane nesifuba sakho.
- Cindezela izinkalo zakho emuva bese uguqa amadolo, uzihlasele e-squat ejulile.
- Kusukela phansi kwe-squat, cindezela ngamandla ngokusebenzisa izithende zakho, uthuthukise ngamadolo akho nezinkalo ukuze ume, ukuphakama phezu kwebhola ezinyaweni zakho. Njengoba wenza kanjalo, ngesikhathi esifanayo, cindezela izingalo zakho ngqo, ukwandisa izingxube zakho njengoba uphonsa ibhola lezokwelapha njengoba uphakeme ngokumelene nodonga.
- Njengoba ibhola liwela odongeni, libambe, liphinde likhishwe esifubeni sakho futhi ngokushesha uzenzele elinye i-squat ukuze uqhubeke nomsebenzi.
Hlela ukwenza ukuhamba ngokuqhubekayo okungenani imizuzwana engu-30 kuya kwangu-60. Phumla imizuzwana engu-30 bese uphinda. Gcwalisa amasethi amathathu kuya kwayisihlanu kule fomethi, noma wengeze umsebenzi wokujikeleza.
2 - amaSlams
I-medicine ball ishaya kabi akubonakali sengathi kuyoba yinkinga-uvele ulahla ibhola lomuthi phansi phansi. Kodwa inselelo yomzimba wonke yokugcoba isisindo emhlabathini kuyamangalisa kakhulu, ikakhulukazi emgodini wakho.
Into eyodwa okumele uyikhumbule uma wenza lokhu, noma okunye, imithi yezokwelapha igxuma, yukuthi kufanele usebenzise ibhola lemithi elilinganiselwe elihlelwe ngokuqondile ukuze lihlasele, njenge-Rogue Echo Slam Balls. Le nguqulo yethuluzi ayincane kakhulu yokunciphisa phezulu, ukunciphisa ubungozi bokuthi ibhola lomuthi lingase lihlehlise phansi bese likushaya ebusweni. Ukwenza lo msebenzi, landela lezi zinyathelo:
- Yima eceleni kwezinyawo zakho uhlangothi lwamahlombe, amadolo akho athambe kancane. Bamba ibhola lomuthi phakathi kwezandla zakho kuveli yakho.
- Enhlanganweni ehamba phambili, vuka phezu kwezinyawo ezinyaweni zakho njengoba uphakamisa ibhola lomuthi emoyeni ngokuqondile phezu kwekhanda lakho.
- Ngokushesha futhi ugijimela izingalo zakho ngokuqinile phambi komzimba wakho njengoba ugoqa umlenze wakho phambili, ukhulula ibhola njengoba wenza kanjalo, ukuwubeka emhlabathini ngqo phambi kwezinyawo zakho.
- Zitholele eqenjini ukuze uthole ibhola emhlabathini.
- Buyela ekumi futhi uphinde uphinde usebenzise lo msebenzi.
Qhubekisa ibhola ye-med medms imizuzwana engu-30 kuya kwengu-60. Uma ugcwalisa isethi, phomula ngemizuzwana engu-30 ngaphambi kokwenza amanye amasethi amabili.
3 - Ukwahlukana Kwesimo Esiphezulu Ukuphonsela
Ukuze wenze ukuhlukaniswa kwekhanda phezulu, khetha ibhola lezokwelapha elizohlinzeka lapho lihlasela into eqinile. Lolu hlelo luzokhokhisa intela yakho, ingqalasizinda, emuva, amahlombe, nezingalo njengoba usebenza emandleni omzimba ophezulu.
- Hamba cishe ngamamitha angu-10 kuya kwangu-12 ukusuka odongeni oluqinile (ibhande lokukhonkolo noma izindonga zesikitini kufanelekile), ubambe ibhola lemithi phakathi kwezandla zakho.
- Gweba izinyawo zakho, ngakho-ke unyawo lwakho lokunene lungaphambi kwonyawo lwakho lwesokunxele ngezinyawo eziningana, ezibekwe eceleni kwebanga le-hip. Bhonqa amadolo ukudala isisekelo esiqinile senkxaso.
- Phakamisa ibhola lomuthi ngqo phezu kwekhanda lakho, ugibele ibhola ngokuphepha phakathi kwezandla zombili.
- Bendza ama-elbows kancane, ngakho-ke ibhola lemithi lihlehlise ikhanda lakho, bese uphoqa ngamandla ibhola lezokwelapha ekhoneni elingaphansi odongeni, uguqule isisindo sakho emanzini akho ngaphambili ngaphambi kokuba uphonse.
- Buyisela ibhola njengoba iqhuma odongeni bese usetha kabusha ukuze usebenzise futhi.
Qhubeka nokusebenzisa imizuzwana engu-30 kuya kwengu-60, ugcine unyawo lwakho lokunene endaweni eseceleni. Phumla ngamasekhondi angu-30, bese wenza esinye isethi, ngalesi sikhathi ngonyawo lwakho lwesobunxele lugxilwe phambili. Gcwalisa isamba samasethi amane noma ayisithupha.