Lokhu kuqhutshwa okujulile kokuphumula kwesikhashana kuphelele ukushisa ama-khalori engeziwe ukuze ususe inkani yokucindezeleka kokunqamuka kwamadoda . Lokhu kuhileleka kuhilela ukwenza ukuphakama okuphezulu okungama- 4 noma ama- anaerobic imizuzwana engu-40, kulandelwa imizuzwana engu-20 yokuphumula, ukuphinda izikhathi ezimbili. Lo msebenzi ufaneleke kakhulu ekusebenziseni okuthuthukisiwe okunethezeka ngokuqeqesha okukhulu kakhulu. Khetha eyodwa Hlela ukuqeqeshwa okufishane noma ugcwalise konke okunezinyanga ezine zokuzivocavoca okukhulu.
Ukuqapha
Bheka udokotela wakho ngaphambi kokuzama lokhu okusemandleni uma kukhona ukulimala, izifo noma ezinye izimo.
Izinto ezidingekayo
Isinyathelo noma isiteji
Kanjani
- Qedela ukuvivinya umzimba ku-Set ngamunye, wenze njalo imizuzwana engu-40, uphumule imizuzwana engu-20 phakathi kokuzivocavoca ngalunye
- Sebenza kanzima ngangokunokwenzeka emsebenzini ngamunye, usebenze ngeNqanaba 9-10 kulokhu okulinganiselwe kwezinga lokuzikhandla
- Phinda kabili ngesamba samaminithi angu-8
- Gcwalisa 1 noma zonke iziSesha, ukuphumula umzuzu owodwa phakathi kwamaqoqo
- Qapha amandla akho kuwo wonke umsebenzi futhi uphinde usule uma izinga lakho lenhliziyo liphakeme kakhulu.
- Shintsha ukuqeqeshwa okudingekayo futhi ugweme noma yikuphi ukuzivocavoca okubangela ubuhlungu noma ukungakhululeki
Isifunda 1 - Ukuhamba Okude
Hamba phambili kuze kube ngangokunokwenzeka ngezinyawo zombili ndawonye, ukufika ngamadolo buthambile. Yeqa ukuze ujikeleze futhi wenze enye ijubane elide ngaphesheya.
Phinda, ugxume phambili, ugxuma ukujika futhi uphinde uqhube phambili emuva kwamasekhondi angu-40.
I-Side Knee kuya Kick Side
Thatha idolo elingakwesokunxele kuze kube ohlangothini ngenkathi uthatha uhlangothi olufanele ukuya emadolweni. Hamba unyawo olunene phansi bese ukhahlela ohlangothini ngomlenze wesobunxele, uya ngokushesha ngangokunokwenzeka ngamasekhondi angu-40.
Yenza lokhu kuhamba ngakolunye uhlangothi phakathi nesifunda sesibili.
Uhlangothi oluya eceleni luyehluma Lunga
Thatha umlenze wesokudla ohlangothini bese uphonsa ibhande langakwesokunxele ungene emgodini womgijimi, uya phansi ngangokunokwenzeka futhi uthinte isandla phansi. Masishintshe ngokushesha izinyawo emoyeni ukuze uguqule i-lunge kolunye uhlangothi.
Phinda imizuzwana engu-40, bese uphumula imizuzwana engu-20.
Ama-Burpe
Squat bese ubeka izandla zakho phansi phansi kwezinyawo zakho. Enyakatho yokuqhuma, gxuma izinyawo emuva emuva endaweni yokucindezela-up, gxuma izinyawo emuva phakathi kwezandla uphinde ume. Engeza ukujula ekugcineni ukuze uthole amandla amaningi, uma ufisa. Phinda imizuzwana engu-40 uphinde uhlale imizuzwana engu-20.
Yenza umzimba ngamunye imizuzwana engu-40, uphumule imizuzwana engu-20 phakathi. Phinda kabili ngesamba samaminithi angu-8.
Phumla imizuzwana engu-30-60
I-Circuit 2 - I-Skaters Speed
Hamba ngakwesokudla, ufike ngakwesokudla. Ngokushesha thatha enye ingxube ye-lateral ngakwesobunxele, ugijimise ngangokunokwenzeka futhi uhlale phansi kunokugxuma emoyeni.
Phinda imizuzwana engu-40, bese uphumula imizuzwana engu-20.
Hlala bese Uqala
Yima phambi kwesiteji noma yesikhulumi bese uhlala phansi, ubeka izandla zakho eceleni kwezinyathelo. Hamba emuva lapho uhambisa imilenze phambi kwakho. Faka izinyawo futhi uphakame, usebenzisa izandla zakho ukukusiza uma kudingeka. Engeza amandla ngokuthatha izandla ngaphandle / noma wengeze ukuqaqa ekupheleni kokunyakaza.
Phinda imizuzwana engu-40 uphinde uhlale imizuzwana engu-20.
Izinyosi Zithinta Ngesinyathelo
Yima phambi kwesiteji noma iplanethi encane. Thepha ngakwesokunxele kuya esiteji, masinya ushintshe izinyawo emoyeni bese uthepha isinyathelo ngezinzwane ezifanele.
Ezinye izinyawo ezisheshayo imizuzwana engu-40 bese uphumula imizuzwana engu-20.
I-High Knee Jogs
Ukugijima endaweni, ukuphakamisa amadolo phezulu ngangokunokwenzeka, ukuphakama-level njalo, uma ungakwazi. Land on the balls ezinyaweni zakho futhi ugcine amadolo ahlose ukuthatha umthelela. Phinda imizuzwana engu-40, uphumule imizuzwana engu-20.
Yenza umzimba ngamunye imizuzwana engu-40, uphumule imizuzwana engu-20 phakathi. Phinda kabili ngesamba samaminithi angu-8.
Phumla imizuzwana engu-30-60
Ama-Puddlejumpers
Qala ngezinyawo ndawonye bese ususa unyawo olunene bese uthatha isinyathelo esikhulu ngakwesobunxele ngenkathi uguqula izingalo. Manje susa uhlangothi lwesokunxele ungene esiteji esikhulu kuya kolunye uhlangothi. Hlala phansi phansi futhi wenze izinyathelo zakho zibe nzima ngangokunokwenzeka ukuze ukhulise izinga lenhliziyo.
Phinda imizuzwana engu-40 uphinde uhlale imizuzwana engu-20.
I-squat ihamba
Hamba ngezinyawo ububanzi be-hip uhlukanise futhi ubeke isikhwama esincane ngangokunokwenzeka, uthathe izinyathelo ngemuva kwakho. Ukusebenzisa amandla emilenzeni yakho nasezintweni, gxuma phezulu ngangokunokwenzeka, uthathe izingalo phezulu. Land nge amalunga aphansi bese uvumela imisipha yakho ithathe umthelela.
Phinda imizuzwana engu-40 uphinde uhlale imizuzwana engu-20.
Plyo Lunge
Qala endaweni ehlelekile, unyawo olungakwesokudla phambili, unyawo lwesokunxele emuva, zombili amadolo angama-angles angu-90 degree. Hamba uphinde ushintshe izinyawo emoyeni, ufike emgodini onyawo olwesokunxele phambili, unyawo olunene emuva.
Phinda imizuzwana engu-40 uphinde uhlale imizuzwana engu-20.
Ski Abs
Qala endaweni yeplanki bese uqaqa izinyawo ukuze ufike ehlombe elingakwesokunxele, ufike ngamadolo ugobile nezinyawo ngemuva kwesokunxele. Gwema izinyawo emuva eplanini bese ugoqa izinyawo ngakwesokudla, ufike ngamadolo ugobile nezinyawo ngemuva kwesokunene. Qhubeka nokugxuma ngaphakathi nangaphandle kusukela ohlangothini kuya kwesinye imizuzwana engu-40.
Yenza umzimba ngamunye imizuzwana engu-40, uphumule imizuzwana engu-20 phakathi. Phinda kabili ngesamba samaminithi angu-8.
Phumla imizuzwana engu-30-60
Amathoni womugqa
Beka isisindo phansi njengokumaka kanye ne-squat ngakwesokunene sawo, ufaka isandla sakho phansi. Hamba ngezinyawo zombili, ufike ngezinyawo ezingakwesokunxele eduze kwesisindo.
Phinda imizuzwana engu-40, uphumule imizuzwana engu-20.
Abagibeli bezintaba
Esikhundleni se-pushup, gxumela amadolo angene futhi aphume ngokushesha ngangokunokwenzeka, ukushintsha izinhlangothi. Thinta izinzwane phansi ukuze ugijime noma ugcine emoyeni.
Phinda imizuzwana engu-40 uphinde uhlale imizuzwana engu-20.
Abaphuzi beqhwa
Qala endaweni ye-squat futhi ugijime emoyeni, ujikeleze ingalo yangakwesokudla nxazonke futhi phansi ungene lapho uhamba khona. Hamba emoyeni futhi, ngalesi sikhathi wehla ngezandla ezingakwesokunxele.
Qhubeka ushintshana izinhlangothi imizuzwana engu-40, uphumule imizuzwana engu-20.
I-Lunge Jumps
Esikhundleni sezungezi, bhonqa amadolo angene emgodini, uya phansi ngangokunokwenzeka. Siphuthuka emoyeni phezulu ngangokunokwenzeka, ukugcina izandla ezandleni zakho noma ukuzikhuphula emoyeni ngamandla. Land ngokuzithoba emabhola ezinyawo zakho bese uphindela emuva emzimbeni wakho.
Qhubeka ngamasekhondi angu-20, shintsha izinhlangothi ngemizuzwana engu-20 uphinde uhlale imizuzwana engu-20.