Ukulungele ukuqeqeshwa okunzima? Le nselelo yamandla we-cardio yinjalo nje - uchungechunge oluphakeme kakhulu lwe- circuits olwenza wonke amasentimitha omzimba wakho ngenkathi likusiza ukuthi ushise amakholori engeziwe.
Isifunda ngasinye sihlanganisa i-cardio high-intensity namandla okuhamba-amaningi amakhomikhali ahlanganiswe - ahlose imisipha ephezulu, ephansi nangaphakathi . Ukuze uthole imiphumela engcono kakhulu, uzohamba ngokushesha ukusuka kokuthuthela komunye, ngakho-ke yenza ukuhamba ngaphambi kokusebenza ukuze uqinisekise ukuthi ifomu lakho lihle .
Lokhu okuvelayo kungcono kakhulu kumazivocavoti aphakathi nesimo esiphezulu abangenakho ukulimala.
Izinto ezidingekayo
Ama-dumbbells ahlukahlukene, umqeqeshi we-BOSU (ungasebenzisa isinyathelo njengendawo esikhundleni), ibhola lomuthi kanye nebhande lokumelana.
Amathiphu okufundisa
- Qala ngeminithi emihlanu kuya kwezingu-10 efudumeleko ye-cardio elula
- Yenza isifunda ngasinye, ukuzivocavoca komunye ngemva kwezingxenye ezingu-1-2, ukuphumula amasekhondi angu-60 phakathi kwamasekisi
- Shintsha ngokwezinga lakho lokuzivocavoca, kodwa zama ukusebenzisa izisindo ezinzima uma ukwazi.
- Qapha amandla akho futhi uqiniseke ukuthi uhlala phakathi kweNqanaba 4-8.
Isifunda 1 - Izintambo zezinyosi ku-BOSU
Yima ngemuva kwe- BOSU , isinyathelo noma isiteji bese uthinta izinzwane ezifanele phezulu. Hamba uphinde uguqule izinyawo emoyeni ukuze uthinte izinzwane ezingakwesokunxele phezulu. Qhubeka, uya ngokushesha ngangokunokwenzeka.
Hamba imizuzwana engu-30-60.
I-squat ene-Overhead Press
Qala le nhlanganisela ngezinyawo zakho mayelana ne-hip-distance eceleni. Ukubeka izisindo zokukhanya eziphakathi nje kwamahlombe, u-squat ophansi ngangokunokwenzeka, ukugcina i- abs kanye namadolo ngemuva kwezinzwane. Phonsa ezithende ukuma lapho uphonsa izisindo ngaphezulu.
Phinda u-16 ubuyekeze.
I-Deadlift Combo
Bamba izisindo phambi kwamathanga bese uphawula kusukela ezinqulwini zibe yindawo yokufa. Ngezicucu eziseduze nemikhono noma izinzwane, ukuguqa ngamadolo, ukugcina umhlane uqondile futhi izinkalo zibuyele emuva. I-torso yakho kufanele ibe nge-angle-degree engama-45, ibuyele emuva futhi ingabanjwanga. Ngenisa emagqumeni ukuma.
Phinda ukuphindwa okungu-12.
I-Pushups Nge-Medicine Ball
Ngena esimweni esiphansi emadolweni (lula) noma izinzwane (kunzima kakhulu). Faka isandla esisodwa kwibhola lomuthi bese ugcina elinye phansi. Ngaphansi kwe- pushup , cindezela isipele bese ugoqa ibhola ngaphesheya kwesinye ngakwesinye isandla ukuze uthole enye ipushup. Qhubeka ugqagqa ibhola emuva nangaphandle ukuze uqhubekele phambili.
Phinda ukuphindwa okungu-12.
I-Overhead Squat
Hlala ngesimo esiphezulu esinezinsimbi zokukhanya eziphakathi. Thatha ingalo efanele, uvumele ingalo yesobunxele ibeke phakathi kwemilenze. Ukubheka phezulu ngakwesokunene (ngokuzikhethela) ngaphansi kwe-squat kuze kube yilapho amathanga ahambisana nendawo. Cindezela isipele, ugcine ingalo.
Hamba imizuzwana engu-30 ngakunye.
Phumla ngomzuzu owodwa bese uphinda lesi sifunda noma uqhubekele esiteshini esilandelayo.
Isifunda 2 - IJacking Jacks
Gweba izinyawo ngenkathi ujikeleza izingalo phezulu. Gwema izinyawo ndawonye ndawonye, ukuletha izingalo phansi. Phinda, uhamba ngokushesha ngangokunokwenzeka.
Phinda imizuzwana engu-60.
Side Lunge With Row Okulungile
Thatha isinyathelo esikhulu kuya ngakwesokudla endaweni ehlangene. Phonsa esithende njengoba uhamba ngezinyawo ndawonye. Yenza umugqa oqondile, ulethe izingxenyana kuze kube sezingeni lehlombe bese uphinda uhlangothi oluhlangothini ngakwesobunxele. Phinda uchungechunge lonke lwezinsuku ezingu-12.
Phinda ukuphindaphinda okungu-12 (eyodwa imp ngakwesokudla nangakwesobunxele).
I-Sliding Side Lunge
Beka ipuleti yamaphepha noma i-gliding disc ngaphansi kwesinyawo sobunxele bese ubamba i-heavyweight ngakwesokunxele. Gcina isisindo esifundeni sokunene bese uguqa ngamadolo njengoba uslayida unyawo lwesokunxele uhlangothi, ugcine umlenze wesokunxele uqondile. Phindela phezulu, ulayishe unyawo lwesokunxele lapho uma.
Phinda u-12 uphinde uguqule izinhlangothi.
Renegade Row
Qala endaweni yeplanki, uthaye izisindo ezimbili futhi uphumule ezinzwaneni (kunzima) noma amadolo (aguquliwe). Ukubeka leso sikhundla nokugcina isikhwama esikhwameni phansi, phakamisa ingalo efanele ngakwesokudla. Yehlisa isisindo bese uphinda umugqa ngakolunye uhlangothi. Qhubeka, izinhlangothi ezishintshayo njengoba ubamba isikhundla seplanki.
Phinda imizuzwana engu-60.
Izinkuni Zishukela
Namathisela ibhande lokumelana into eqinile eduze kwephansi. Bamba omunye umkhawulo bese uthatha izinyathelo ezimbalwa kude ukuze uthole ukungezwani okungeziwe. Ukugcina izingalo ngokuqondile, ukushintshanisa umzimba bese uletha izingalo phezulu uma ucindezela i-abs. Pivot ezinyaweni bese ujikeleza ezinqeni nasemadolweni njengoba uvula. Jikela emuva bese uphinda.
Phinda u-16 uphinde ushintshe izinhlangothi.
Phumla ngomzuzu owodwa bese uphinda lesi sifunda noma uqhubekele esiteshini esilandelayo.
Isifunda 3 - Ngaphezulu kwe-BOSU ephezulu
Qala ngonyawo olungile ku-dome bese ungena e-squat. Masinyane gxuma phezulu, ufike ku-squat ngaphesheya. Qhubeka uye phambili phezu kwedome, ugijime phezulu ukuze ube namandla.
Phinda imizuzwana engu-60.
Isikhumba se-Goblet With Rotation
Bamba isisindo esinzima noma kettlebell (ozikhethela) kuzo zombili izandla esifubeni. Ngaphansi kwe- squat ejulile, ukuletha izimbambo ngaphakathi kwamathanga. Njengoba usukuma, thatha isisindo phezulu futhi ujikeleze ngakwesokudla, uguqule ezinyaweni zombili. Yehlisa bese uphinda.
Phinda imizuzwana engu-60, izinhlangothi ezishintshayo.
I-Split Squat ene-Rotation
Hlala cishe ku-3 phambi kwe-BOSU noma isinyathelo bese ubeka unyawo olungenhla phezulu, izingalo ziye ezinhlangothini. Njengoba uhlala, ujikeleze isibindi, ufaka isandla sokunene ngakwesokunxele nesandla sokunxele ngqo ngqo phezulu. Jikela emuva ukuze uqale futhi ume.
Phinda u-12 ubuyeke ohlangothini ngalunye.
Squat Wide Nge-Curls yoHlonipha
Thatha imilenze ububanzi, izinzwane ziphuma nge-angle encane, izisindo esandleni ngasinye izintende zibhekene. Ngaphansi kwe-squat, njengoba uhamba kancane, ugcina amadolo ngokuhambisana nezinzwani. Cindezela ngokusebenzisa izithende ukuze ume lapho ugoqa izisindo zibe ngendwangu yesando. Yehlisa bese uphinda.
Phinda imizuzwana engu-60.
I-Static Lunge ne-Rotation
Qala endaweni ehlelekile, umlenze wesokudla phambili umlenze wesokunxele emuva. Bamba ibhola lomuthi ngezandla ngokuqondile. Ukugcina umzimba ophansi uzinzile, ujikeleze kusuka ohlangothini ukuze ulethe izingalo emzimbeni ngakwesokudla. Buyela emuva futhi manje ngakwesobunxele, ugcine ukuhamba kancane futhi kulawulwa.
Phinda u-8 ubuyele emlenzeni ngamunye.
Phumla ngomzuzu owodwa bese uphinda lesi sifunda noma uqhubekele esiteshini esilandelayo.
Isifunda 4 - iBurpee Squat
Squat bese ubeke izandla zakho phansi phansi nganoma yiziphi izinyawo. Jump noma uhambise izinyawo zibe iplanki, ugcine izintambo phansi futhi umzimba uqonde. Gwema izinyawo futhi uphakamise, ukugcina amadolo aguqulwe esikhwameni esincane, izingalo ziphakanyisiwe futhi ziboshwe.
Phinda imizuzwana engu-30-60.
I-Medicine Ball Knee Ithokoza
Bamba ibhola lomuthi ngephepha lephepha noma i-gliding disc ngaphansi kwezinzwane ezingakwesobunxele. Bamba isisindo njengoba uslayida inyawo elingakwesokunxele emuva, uguqa idolo elifanele. Letha i-med ball emuva njengoba ulayisha inyawo lesokunxele emuva ukuze uqale, ukugcina idolo elifanele libophe lonke isikhathi.
Phinda u-16 ubuyeke ohlangothini ngalunye.
I-Dips With Legend Extensions
Hlala esitebhisini noma esihlalweni, izandla eduze kwamathanga, amadolo aphelile. Gwema isinyathelo bese ugoba ama-elbows ekudibaneni. Njengoba ucindezela phezulu, wandisa umlenze wesokudla, ufinyelele uzwane ngesandla sakho sokunxele. Ngaphansi bese uphinda ngaphesheya, izinhlangothi ezishintshayo.
Phinda imizuzwana engu-30-60.
Spiderman Plank
Qala endaweni yeplanki, ezandleni nasezinzwaneni, emuva kweplati kanye ne-abs. Phakamisa umlenze wesokunxele bese uguqa ngamadolo, ulilethe ngakwesokunxele. Buyela emuva ekuqaleni bese uphinda ngaphesheya.
Phinda imizuzwana engu- 30-60 /
Phumla ngomzuzu owodwa bese uphinda lesi sifunda noma uqhubekele esiteshini esilandelayo.