I-Front Kick Plank Exercises ye-Core ne-Heart

Uma ubheka umthelela ophansi, umzimba wonke uhamba uthola inhliziyo yakho ukuphakama, phambili ukukhahlela ngamapulangwe kuyisinqumo esihle. Usebenza ngokulinganisela namandla okuqala ngenkathi ukhulisa izinga lakho lenhliziyo ngaphandle kokuhlunga amalunga.

1 - I-Front Kick Plank

Lokhu kudingwa kudinga ukulinganisela okuncane, ngakho thatha isikhathi sakho ubambe esihlalweni noma odongeni ngokulinganisela uma kudingeka.

1. Qala ngezinyawo ndawonye futhi izingalo zibe endaweni yokuzivikela.
2. Thatha idolo elifanele bese ukhahlela umlenze uphephe, ugweme ukuxoshwa kwamadolo.
3. Ukulinganisela emlenzeni wesobunxele, ulethe umlenze wesokudla emuva kwakho, izandla phansi phansi.
4. Letha unyawo lwesokunxele ngakwesokudla ungene eplanini, ubambe ngokufushane.
5. Hamba unyawo olungakwesokunxele ungena emgodini womgijimi, ume futhi uphinde ugibele ngomlenze wesokudla, uqhubeke namapulangwe akho okuphambili emlenzeni ofanayo.
6. Phinda uchungechunge ngakolunye uhlangothi, uphinde uphinde uhlele ama-1-3 we-10-16 kabusha.

2 - Hlala uphinde ume

Lokhu kusebenza kungase kungabonakali njengokuningi, kodwa empeleni kuyindlela enhle yokwenza ukushaya kwenhliziyo kungabi nethonya. Lokhu kushukunyiswa komthelela ophansi kuholela phansi kwisiteji noma kwesikhulumi bese uphinda uphinde uphinde usebenzise umzimba wakho ngokugxila kwi-cardio.

1. Yima phambi kwesiteji noma yesikhulumi bese uhlala phansi, ubeka izandla zakho eceleni kwezinyathelo.
2. Hamba emuva lapho uhambisa imilenze phambi kwakho.
3. Faka izinyawo futhi uphakame, usebenzisa izandla zakho ukukusiza uma kudingeka.
4. Engeza amandla ngokuthatha izandla ngaphandle / noma wengeze ukuqaqa ekupheleni kokunyakaza.
5. Phinda imizuzwana engu-30-60.

3 - Ohlangothini Ohlangothini Oluhlangene Namahlumela

Ayikho into eyenza inhliziyo ibe ngaphezu kwe-kickboxing futhi le-combo-punch isisindo esiphakeme kakhulu, ukusebenza komthelela ophansi.

1. Qala ubheke phambili futhi ujikeleze ngakwesokudla, uhambe unyawo olungakwesokunxele emuva ngqo lapho uguqa ibanga langaphambili lingene emgodini.
2. Ngesikhathi esifanayo, phonsa ingalo kwesokunxele ngqo, kodwa gwema hyperextending elbow.
3. Phindela emuva bese ujika ngakwesobunxele, uthathe umlenze wesokudla emuva futhi ingalo yangakwesokudla iqhube phambili ku-punch.
4. Qhubeka ukushintshanisa izinhlangothi, ukuhamba ngokushesha ngangokunokwenzeka ukuze uthole ukushaya kwenhliziyo phezulu.
5. Phinda imizuzwana engu-30-60.
6. Ukwenza ukunyakaza kunzima, lunge ngokujulile bese usebenzisa ngempela umzimba ophezulu. Ungabuye wengeze phakathi phakathi kwakho ukhetha umthelela omkhulu.

4 - Uhlangothi Olubanzi I-Puddlejumpers

Izinyathelo ezinhlangothini ezinkulu (aka, Puddlejumpers) zingenye yezenzo zami ezizithandayo ze-cardio uma ufuna umthelela ophansi, kodwa ukuphakama okukhulu. Ukunyakaza okulula - ukuthatha izinyathelo ezinkulu, ezinamanqina amakhulu ukusuka kolunye uhlangothi (njengokuthi ugijima phezu kwesikhumba), kodwa uphethe amandla. Hamba ngokusheshisa futhi wengeze ukunyakaza kwezingalo ezinkulu ukuze unciphise izinga lenhliziyo.

1. Phonsa inyawo lokunene lapho uphuma ngezinyawo ngakwesokunxele ngangokunokwenzeka (njengokungathi uzama ukugwema i-puddle), ukuthatha izingalo ngokubanzi.
2. Izwe ngakwesokunxele, thinta unyawo olungakwesokudla phansi futhi manje usuke unyawo lwesokunxele ukuze uthathe isinyathelo esikhulu kwenye indawo.
3. Yenza lokhu kusebenze okunamandla, kunokuba nje uthinte isinyathelo esidala. Push isikhathi ngasinye (ngaphandle kokugxuma - ngaphandle uma ufuna) futhi wenze ukunyakaza kwezingalo kube nzima ukwandisa izinga lenhliziyo.
4. Ukwandisa ijubane lakho ngamandla okunye futhi ubone ukuthi ungaba ngapha nangaphi ngaphandle kokugxuma.
5. Phinda imizuzwana engu-30-60.

5 - Amakhanda ama-Jumping aphansi kakhulu

Uma ungeke ukwazi ukwenza i-jacks jumping jacks, ungakhathazeki. Lezi jack ezincane ezithinta impembezi ziphelele kakhulu ekutholeni izinga lezinhliziyo ngaphandle kokugxuma phezulu.

1. Hamba unyawo olungakwesokudla ohlangothini njengoba uguqula ingalo yesokudla phezulu nangaphezulu, ufinyelela phezulu ngangokunokwenzeka.
2. Hamba unyawo bese ungena kolunye uhlangothi ngonyawo lwesokunxele, uguqula ingalo yesobunxele ngaphezulu.
3. Qhubeka ukushintshanisa izinhlangothi, ukuhamba ngokushesha ngangokunokwenzeka, ngaphandle kokugxuma, nokuguqula izingalo ukwandisa izinga lenhliziyo.
4. Ukwenza kube nzima, vinisa i-lunge, ukusheshisa futhi wengeze ukunyakaza kwesandla.
5. Phinda imizuzwana engu-30-60.

6 - Amapulazi ama-Jackbow Rainbow ayimpumputhe encane

Uma ubheka umthelela ophansi, ukuqina okukhulu, thatha ama-jack wakho we-jump impact impikiswano kuya ezingeni elilandelayo ngokungeza izingalo ezinkulu, ezinamandla. Kule nguqulo, ujikeleza izingalo zombili zombili njengoba ugijima kusukela ohlangothini kuya kwesokudla ukuze uthole ukushaya kwenhliziyo yakho phezulu.

1. Hamba unyawo olungakwesokudla ohlangothini njengoba uthatha izingalo zombili ngqo.
2. Hamba unyawo bese ungena kolunye uhlangothi ngonyawo lwesobunxele, ujikeleze izingalo eziphezulu bese uziletha phansi njengoba uhlala ngaphesheya.
3. Qhubeka ukushintshanisa izinhlangothi, ukuhamba ngokushesha ngangokunokwenzeka, ngaphandle kokugxuma, nokujikeleza izingalo, cishe sengathi wenza u-rainbow.
4. Ukwenza kube nzima, vinisa i-lunge, ukusheshisa futhi wengeze ukunyakaza kwesandla.
5. Phinda imizuzwana engu-30-60.

I-7 - Izigqoko Zomthetho Eziqondile Ze-Cardio

Ukuklanywa komlenze okungaqondile kungabonakali njengokuzivocavoca okuningi kodwa, uma uzama, uzothola ukuthi uthola ukushaya kwenhliziyo yakho ngenkathi inselele ukuguquguquka kwakho nokulinganisela kwakho. Isihluthulelo ukugcina i-torso iqondile sonke isikhathi bese uzama ukuletha umlenze phezulu ngangokunokwenzeka. Ukwenza izingalo ezinkulu kuzokwengeza futhi futhi, uma ufuna okungaphezulu, zama ukuxhuma ohlangothini oluhlangothini njengoba uphakamisa imilenze.

1. Qala ngezinyawo ndawonye, ​​zombili izandla ziqonde ngqo ezinhlangothini.
2. Phakamisa umlenze wesokunene, ugcine ukugoba okuncane emadolweni uma udinga ukwenza, ukweqa izinga noma ngaphezulu.
3. Ngesikhathi esifanayo ujikeleze ingalo yangakwesokudla nxazonke nangaphansi, njengokungathi uzama ukuthinta izinzwane ezifanele (mhlawumbe ngeke ... kulungile).
4. Ngaphansi futhi manje uphakamise umlenze wesokunxele ukuze ufike ezingeni eliphezulu, uthinte ngezwane ngezandla.
5. Qhubeka, uhambe ngokushesha ngangokunokwenzeka, wengeze ukujula ngamandla kakhulu uma ufisa.
6. Qedela u-1-3 amasethi we-8-16 reps.

8 - Ohlangothini oluhlangothini olunezikhalazo zamaphephandaba

Ukwengeza imishini yokucindezela yamabhodlela yamabhodlela kuya emaphethini ohlangothini olulodwa angakwazi ukuphakamisa izinga lenhliziyo ngenkathi isebenza emzimbeni omkhulu ngesikhathi esifanayo. Lungisa ukungezwani okudingekayo ukuze uthole umsebenzi ongaphansi noma ophansi esifubeni, emahlombe, nasezingalweni.

1. Gcoba ibhande lokumelana noma ithubhu elizungeza phezulu, lilethe ngaphansi kwezimpondo futhi libheke ohlangothini ngalunye.
2. Qala ubhekene phambili bese ujika ngakwesokudla, uhambe unyawo olungakwesokunxele emuva ngqo njengoba uguqa ibanga langaphambili ungene emgodini.
3. Ngesikhathi esifanayo, phonsa ingalo yesobunxele phezulu ku-diagonal.
4. Phindela emuva bese ujika ngakwesobunxele, uthathe umlenze wesokudla emuva futhi ingalo yangakwesokudla uphahla.
5. Qhubeka ukushintshanisa izinhlangothi, mhlawumbe uhamba ngokushesha ukuze uthole ukushaya kwenhliziyo noma ukuhamba kancane futhi uthuthukise i-lunge ukuze uhlose ngaphezulu glits kanye namathanga.
6. Phinda imizuzwana engu-30-60.
7. Ukuze wenze ukunyakaza kanzima engeza ukugxuma phakathi.