Lokhu kusebenza kwe-Jump Rope Circuit Workout kuhlanganisa ukuxuba kokubili intambo yokuqhafaza kanye nokuzivocavoca umzimba wonke umzimba wokuzivocavoca, umzimba wonke. Intambo yokugaya i-cardio yokuzivocavoca okuhle kakhulu, kodwa kungaba nzima uma ungakwenzi ngaso leso sikhathi. Lapho uqala:
- Hlala phezu kwezinyawo ezinyaweni zakho njengoba ugijima
- Gxumela phezulu ngokwanele ukuze ususe intambo kanye nomhlaba ngamalungu axhubile ukuwavikela
- Gcina amahlombe akho akhululekile futhi aphendule intambo ngezandla zakho, kunezingalo zakho. Kufanele ube nokunyakaza komzimba okuncane kakhulu
- Qala kancane futhi ulungele ukuhamba ngentambo izikhathi ezimbalwa lapho uthola isigqi sakho. Hamba imizuzwana embalwa ngesikhashana futhi wengeze isikhathi njengoba uthola ukhululekile futhi uqina
Ukuqapha
Bheka udokotela wakho ngaphambi kokuzama lokhu okusemandleni uma kukhona ukulimala, izifo noma ezinye izimo. Lokhu okuvelayo kungcono kakhulu kokuzivocavoca okuphakathi / okuphambili.
Izinto ezidingekayo
Intambo yokuqhafaza (thola eyodwa ku-Amazon.com), ama-dumbbells ahlukahlukene anesisindo kanye nebhola lomuthi
Kanjani
- Qinisekisa ukuthi ukufudumala okungenani imizuzu engu-5 ye-cardio
- Yenza izivivinyo esifundeni ngasinye, esinye emva kwesinye, ukuphumula phakathi kwezifunda
- Yenza isifunda ngasinye ngesidlo esifushane, kabili isikhathi eside
- Shintsha umshini wokuzivocavoca ukuze uvumelane nezinga lakho lokuzivocavoca, imishini etholakalayo nemigomo
- Uma ungumuntu omusha wokugwedla intambo, thatha isikhathi sakho bese uqaqa nje kuphela uma ungakwazi futhi uqedele umzuzu ngokuhamba endaweni noma ukwenza enye i-cardio ukuzivocavoca. Kungase kudingeke ukuthi usebenze kuze kube umzuzu ogcwele wokugxuma.
Isifunda 1: 1 Minute I-Rump Rope
Qala lula nge-jump slow, ukufika kuma-amabhola ezinyawo. Uma udinga ukufudumala, ukuqhuma okunye ukuphindaphinda kwezingu-10 bese uhamba endaweni engu-10.
Intambo ye-Jump ngomzuzu owodwa.
Amaminithi amabili ayi-Single Arm Squat no-Swing
Bamba isisindo esindayo bese uhlahlela phansi, uguqula isisindo phakathi kwamadolo. Sukuma, uguqula isisindo phezulu.
Phinda imizuzwana engu-60 ngakwesokudla bese uhamba ngakwesokunxele.
I-Minute Jump Rope - I-Double Jump
Thatha intambo yakho yeqa bese uqhubezela ukuqhuma kabili. Lokho kusho ukuthi isikhathi ngasinye lapho uqaqa phezu kwentambo, uyagxuma kabili njengoba intambo ibuyela emuva.
Amaminithi we-Bear Minute ku-Pushups
Gcina phansi phansi bese uhamba ngezandla kuze kube yilapho usendaweni yeplanki. Yenza i-pushup ngamadolo noma izinzwani bese uhamba izandla emuva ku-squat uphinde ume. Engeza ukujula ekugcineni ngokuqina okukhulu.
Phinda imizuzwana engu-60.
I-Minute Jump Rope engu-1 - Izinyawo ezihlukile
Manje uzothola intambo yakho yokweqa futhi uzohamba ngezinyawo uma ugijima, njengokuthi ugijimela ... nje ugoqa intambo yokuqaqa. Ake sibone ukuthi uhlelwe kanjani.
I-Squat Press
Hamba ngezinyawo u-hip-width ngaphandle bese ubamba izinsimbi eziphakathi noma ezisindayo phezu kwamahlombe. Ukugcina i-abs ingenele, iguqa ngamadolo futhi iphinde ibe yi-squat, igcine amadolo emva kwezinzwane nasemhlane ngqo. Phonsa ezithende ukuze ume, ucindezela izisindo ngaphezulu.
Phinda imizuzwana engu-60.
Isifunda sesi-2: 1 Minute i-Jump Rope - Ukulinganisa okusheshayo
Lesi sigaba sezintambo sagxile sonke ngesivinini. Ungashesha kangakanani? Qala kancane futhi kancane kancane usheshe uphinde ubone ukuthi ungashesha kanjani ukuhamba ngomzuzu owodwa.
I-Lute Emangceleni Emuva ne-Double Arm Row
Bamba izinsimbi ezisindayo futhi uphindele emuva ngomlenze wesokudla ungene emlenzeni oqondile. Ithiphu idlule kusukela ezinkalweni, iphinde iphinde iphane, bese idonsela izintambo phezulu emgqeni wesigcawu. Ngaphansi, phinda uqale bese uphinda imizuzwana engu-30 ohlangothini ngalunye.
I-Minute Jump Rope - I-Single Single Leg Jump
Manje uzothola intambo yakho yeqa futhi, futhi futhi, qala ngokugxuma okuvamile ngezinyawo zombili. Ukuguquka kancane kancane kunyawo olulodwa ngesikhashana kanye nokuqhuma kabili. Ngakho, gxuma kabili kwesokunxele bese kabili ngakwesokudla ngomzuzu owodwa.
I-Minute Lala Emuva ne-Med Ball Touch
Bamba ibhola lomuthi phezu komhlane bese uphindela emuva emlenzeni oqondile nomlenze wesokudla. Swayipha umlenze ube ngowokukhahlela ngenkathi uletha umuthi wezokwelapha ngakwesokunene.
Phinda imizuzwana engu-30 ohlangothini ngalunye.
Isifunda 3: 1 I-Jump Rope ye-Minute
Lesi sikhathi, sizokwenza nje ukujula okudala ngokushaya ngentambo yakho. Hamba ngokusheshisa noma ngokuhamba kancane njengoba ufuna ngomzuzu owodwa.
I-Minute eyodwa ye-Single Arm 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 bese uphinda imizuzwana engu-30 ohlangothini ngalunye.
I-Minute Jump Rope - I-Strong ne-Steady
Thola intambo yakho yokweqa futhi ungene enqabeni eqinile, eqinile. Zama ukugcina ijubane elifanayo yonke iminithi ngaphandle kokudonsa ngentambo.
I-Minute i-Hammer Curl Power Squat engu-1
Bamba izinsimbi eziphakathi noma ezisindayo ezandleni zombili. Swayipha izisindo emuva kancane uma ugijima, ubeka izisindo phambili zibe ngendwangu yesando ngenkathi uhlahlela phansi ngangokunokwenzeka. Sukuma njengoba wehlisa izinsimbi bese uphinda imizuzwana engu-60.
I-Minute Jump Rope - Isivinini sokusheshisa
Ukuze uthole umzuzu wakho wokugcina wezintambo zokuhamba, hamba ngokushesha ngangokunokwenzeka. Ungashiyi lutho etafuleni ngoba lena i-cardio yakho yokugcina. Hamba!
Iminithi engu-1 i-Triceps yokuhlaselwa
Hamba ngezinyawo uhlaka lwe-hip-width bese ugoba okhalweni kuze kube yilapho emuva kufana nesitezi ephethe ukukhanya kwakho noma izinsimbi eziphakathi. Donsela izintambo phezulu kwesifuba. Ukugcina ama-stb static, welula izingalo ngemuva kwakho, ukuthenga i-triceps. Yehla bese uphinda imizuzwana engu-60.
Okuningi