Lokhu kusebenza okuphansi , okunamandla kakhulu kuwukuzivocavoca okuphakathi / okuphambili okufuna ukuqeqeshwa okunzima enhliziyweni, kodwa kulula kumajoyini. Lokhu kuyisitayela sesitayela, okukuthatha uchungechunge lwezimoto ze-cardio, ngayinye eyenziwe cishe ngomzuzu owodwa onokuphumula okuncane noma okungekho phakathi kokuzivocavoca.
Ukuqapha
Bheka i-doc yakho uma unomonakalo noma izifo.
Kanjani
- Gcwalisa zonke izivivinyo, emva kokunye okuncane okungekho noma ukuphumula okuphakathi kokuzivocavoca (ngaphandle uma uyidinga!)
- Yenza konke okuvivinya umzimba okuyi-12 ngomzuzu noma uhambe ngesifunda izikhathi ezimbili noma ngaphezulu ukuze ufunde isikhathi eside.
- Shintsha ngokwezinga lakho lokuzivocavoca
- Hlalani phakathi kweNqanaba 5 neNqanaba 8-9 kule Tshangu Yokuthuthukiswa Ebonakalayo
Kulungele
Ukufudumala kwamaminithi amabili noma ngaphezulu nge-cardio ekhanyayo, njengesinyathelo sokuthinta (njengoba kubonisiwe). Sebenzisa ngempela izingalo zakho ukuze uhambe ngenhliziyo yakho. Uma unesikhathi sokufudumala eside, sebenzisa!
I-Side Lunge Nezimpi Zomoya
Hamba ngemilenze ebanzi, izingalo ziqonde ngqo ezinhlangothini futhi zifane nephansi. Bhonqa idolo langakwesokudla elangeni elihlangothini bese uletha ingalo yesobunxele phansi phansi. Phinda ngakolunye uhlangothi, uphaphule uhlangothi ngalunye futhi ubeke ingalo ephikisanayo ngezinyawo. Ngokusheshisa kwakho nokuhamba kwakho okuphansi, kunzima nakakhulu. Phinda umzuzu owodwa.
I-Knee iphakamisa nge-Ball Med
Bamba ibhola lemithi elula noma isisindo esilula phezulu. Phakamisa ibhande elifanele kuze kube sezingeni lesikhumba ngenkathi uletha izingalo phansi, uthinta isisindo emadolweni. Buyela ekuqaleni bese uphinda ngakwesokunxele. Amadolo ahlukile bese uphinda ngomzuzu owodwa.
Ngaphambi Kick With Squat
Hamba ngezinyawo ndawonye. Letha idolo elifanele futhi unwebe umlenze phambi kokukhahlela (ungalokothi uguqe umdolo!) Yehlela phansi esikhwameni esincane (amadolo ngemuva kwezinzwane) bese ukhahlela ngomlenze wesobunxele. Phinda (ukukwesokudla ngakwesokudla, isikwele, ukukhishwa kwesokunxele) ngomzuzu owodwa.
I-Diagonal Knee Smash
Shift isisindo sakho enyaweni lokunene bese uthatha umlenze wesobunxele ngqo ohlangothini, izinyosi ziphumula phansi futhi izingalo ziphakanyiswe futhi ngakwesokudla komzimba. Thatha umnsalo wesobunxele uphambane nomzimba ngenkathi uletha izingalo phansi uye ngakwesobunxele nge-torso twist. Thatha unyawo olungakwesokunxele phansi, uthabathe phansi bese uqhubeka nokuphakama kwamadolo nengalo ushaya ngomzuzu owodwa, uya ngokushesha ngangokunokwenzeka. Phinda ngakolunye uhlangothi ngomzuzu owodwa.
Ohlangothini oluhlangothini oluhlangene no-Punch
Qala esimweni sokuma bese ujika ngakwesokudla, uhambe ngezinyawo ngakwesokunxele bese uguqa ngamadolo angene emgodini ngenkathi uphonsa ngengalo yesokunxele. Hamba unyawo olungakwesokunxele emuva ukuze uqale futhi uphinde ngaphesheya, uphaphule ngakwesobunxele uphinde ujezise ngesandla sokunene. Hambisa ngokushesha ngangokunokwenzeka ngenkathi ugcina ifomu elihle uphinde uphinde, ukushintsha izinhlangothi ngomzuzu owodwa.
I-Knee Phakamisa Nge-Side Side Kick
Shift isisindo emlenzeni wesokudla bese uthatha ingalo yesobunxele ngqo. Letha idolo elingakwesokunxele ukuze ufike esikhwameni ngenkathi uthatha uhlangothi lwesobunxele phansi ukuya emadolweni, ucindezela okhalweni. Nciphisa umlenze, shiya isisindo sakho emlenzeni wesobunxele bese ukhahlela ohlangothini ngomlenze wesokudla. Phinda uphakamise amadolo, eceleni ukukhahlela ngomzuzu owodwa bese ushintshela kolunye uhlangothi bese uphinda into efanayo ngomzuzu owodwa.
Ukuqala Kick With Lunge Low
Letha idolo elifanele futhi unwebe umlenze ngokukhahlela ngaphambi kokukhipha ngaphandle kokukhiya noma ukuxubha ngamadolo. Susa umlenze futhi, ugcine ibhalansi yakho emlenzeni wesobunxele, ngokushesha uthathe umlenze wesokudla emuva kwakho emgodini ngenkathi uthinta phansi ngezandla zakho. Phinda ukulandelana kwekhasi eliphansi nokukhawuleka ngomzuzu owodwa bese uphinda ngokulandelana kolunye uhlangothi ngomzuzu owodwa.
Hamba endaweni
Sebenzisa lokhu njengokupholisa okupholile noma ukuguqula ukuphindaphinda sonke isifunda.
Misa lapha ukuze usebenze ngomzuzu-12 noma uphinde ujikeleze isifunda esisodwa noma ngaphezulu ukuze usebenze isikhathi eside.