Ubheke ama-Olympic futhi ubonile leyo mizimba eqinile, efanelekile ... bayithola kanjani ngaleyo ndlela? Amahora namahora wokuqeqeshwa kwezinsuku, amasonto, iminyaka, Yebo.
Abaningi bethu abanaso isikhathi, amandla noma ukuthambekela ukuqeqesha okunjalo, kodwa kukhona into esingayenza ukuze sibe njengabadlali. Abagijimi abaningi base-Olimpiki babelana ngokufanayo - Banamandla, amandla, ukukhuthazela, nesiyalo.
Izindaba ezinhle ukuthi, akudingeki ukuba ube yi-Olympian ukuhlakulela zonke lezo zinto. Konke okudingayo yi-Workout enselele zonke lezo zindawo nokuningi.
Lokhu kuqhutshwa komshini wokushisa ikhalori kwenza lokho nje ngexube lamandla nokuzivocavoca kwe-cardio. Ngeke nje uqinise amandla okusebenza ngama-plyometric exercises, uzogcina izinga lakho lenhliziyo liphakanyisiwe ukwakha ukukhuthazela futhi uzophakamisa izinsimbi zamandla.
Lokhu kudlalwa kunakho konke okudingayo ukuqeqesha njengomdlali, njengoba uhamba kusukela kokuzivocavoca komunye kuya kwesinye onokuphumula okuncane noma okungekho ukugcina inhliziyo yakho ifike phezulu.
Isifunda ngasinye sihlanganisa umzimba wesi-5: 2 high-intensity cardio umzimba kanye 3 amandla umzimba. Izinyathelo eziningi zenziwa cishe ngomzuzu, kodwa zizwe ukhululekile ukuguqula umsebenzi ngamunye ukuze uhambisane nesimiso sakho.
Ukulandela ukuvivinya umzimba, njengoba kubonisiwe, ngokuphumula okuncane phakathi kokuzivocavoca, kuzothatha imizuzu engu-60-65.
Ukuqapha
Bheka udokotela wakho ngaphambi kokuzama lokhu okusemandleni uma kukhona ukulimala, izifo noma ezinye izimo.
Izinto ezidingekayo
Ama- dumbbells ahlukahlukene, ibhola lokuzivocavoca , isinyathelo noma izitebhisi, ibhande , nemithi ibhola (esikhundleni sesisindo uma kudingeka).
Indlela Yokwenza I-Advanced Cardio and Strength Circuit
- Yenza umsebenzi ngamunye esifundeni, emva kokunye, ukuphumula phakathi kokuzivocavoca njengoba kudingeka
- Ukuze ufunde isikhathi eside, isifunda ngasinye sibuye kabili (njengoba kuphakanyisiwe). Ungenza futhi isifunda esisodwa ngasinye ukuze ufunde okufutshane.
- Uma lokhu kungokwakho okokuqala ukwenza lo msebenzi, sebenzisa ukuvivinya umzimba ngamunye kancane kancane ukuze ufunde izivivinyo.
- 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 okudidekayo.
Kulungele
Hamba uye phansi phansi izinyathelo zokuhamba noma ukhethe noma yikuphi ukuzivocavoca kwe-cardio okulinganisela imizuzu engu-3-5.
1 - Isifunda 1: Ukuxosha amaJacks kuya esiteji
Hamba phambi kwesinyathelo esingama-intshi angu-4-8 bese ugibela esitebheni ngezinyawo zombili. Yehla phansi (noma wehla ukuze ushintshe) futhi wenze i-jack jumping. Ngemuva kokuqeda izinyawo ndawonye, gxumela emuva esiteji. Qhubeka ukushintshanisa ukugxila esiteji nge-jack phansi ukuze uphinde uphinde uhambe.
2 - Lunges Emuva Nengemuva
Bamba izisindo eziphakathi futhi uqhubeke phambili nomlenze wesokudla. Phonsa esithende ukuze ubuye, phakamisa idolo ngenselele yokulinganisela bese uthatha umlenze wesokudla emuva endaweni ephikisanayo. Phinda ukuphindaphinda okungu-12 emlenzeni wesokudla. Esikhathini sesibili sesibili, phinda lokhu kuthutha ngakwesokunxele umlenze wezinsuku ezingu-12. Uma wenza isifunda esisodwa, yenza izinhlangothi zombili.
3 - I-Wall Ihlala Ngomlenze Ukuphakamisa
Ngebhola lokuzivocavoca elisekela emuva, lihle lihlale phansi kuze kufike amathanga alinganayo phansi. Phakamisa unyawo olungakwesokudla phansi phansi amasentimitha ambalwa, phansi futhi uphakamise unyawo lwesokunxele phansi. Gcina umzimba uphansi futhi ugweme ukushaya phezulu. Qhubeka ushintshana izinhlangothi ngomzuzu owodwa.
4 - Izikwele
Bamba izisindo ezinzima ngaphezu kwamahlombe noma ezinhlangothini zakho bese uqhathanisa kuze kube ngamadolo angama-degree angama-90. Phakamisa phezulu bese uhlehla phansi ngaphambi kokuma yonke indlela.
Yilokho impendulo eyodwa. Phinda ngokuphindaphinda okungu-15.
5 - Ukuhamba Okude
Hamba phambili kuze kube ngangokunokwenzeka ngezinyawo zombili ndawonye, ukufika ngamadolo buthambile. Qhubeka ngokubamba kwama-3 ama-jumps (noma igumbi eliningi onalo), gxuma ukuphendukela bese uthatha ama-3 ama-back. Phinda umzuzu owodwa.
REPEAT I-Circuit 1, Exercises 1-5.
6 - Isijikelezo sesi-2: ama-Burpe anezintaba zezintaba
Squat bese ubeke izandla zakho phansi. Enyakatho yokuqhuma, gxuma izinyawo emuva endaweni yokucindezela. Thatha unyawo olungakwesokudla, thinta izinzwane phansi bese ushintsha izinyawo emoyeni, uletha unyawo olufanele emuva futhi unyawo lwesokunxele phambili. Gweba inyawo lesokunxele emuva, gxuma izinyawo emuva phakathi kwezandla uphinde ume. Qedela ukuphindaphinda okungu-12.
I-7-Step Ups
Hamba ngemuva kwesiteji esingu-15-intshi bese ubamba izinsimbi ezinzima. Beka unyawo olufanele esitebhisini, udlulisele isisindo esithende bese uphonse esithendeni ukuze ufike esiteji. Kancane kancane phinda uphinde uphinde uphinde uvuselele ngaphambi kokushintsha izinhlangothi.
8 - i-Tiptoe Squats
Hamba ngezinyawo ngebanga le-hip-distance kanye ne- squat , ubeka izandla phansi. Vuka phezulu kuma-tiptoes akho ngenkathi uphakamisa izinyathelo uphakamise ophahleni futhi uqondise amadolo ngangokunokwenzeka. I-squat emuva, uhlala ezinzwaneni zakho bese uphinda uphinde uhambe.
9 - i-Deadlift Lunge
Ngena esimweni sendawo lapho unyawo lonyawo luhlala esiteji noma esiteji. Bamba izinto zokukhanya eziphakathi nendawo bese ungena emzimbeni, uthatha isifuba emthonjeni kanye nezisindo phansi. Ukusuka lapho, lungisa ibhande langaphambili ekufeni. Bhonqa ngamadolo bese ushaya emuva ukuze uqale, uphinda ngokuphindaphinda u-12 esifundeni sokunene. Phakathi nesifunda sesibili, phinda lokhu kuhamba ngakwesokunxele.
10 - I-squat ejele idlula
Beka izandla ngemuva kwekhanda, uphumele ngaphandle. Bhonqa ngamadolo ku-squat, ngamadolo ngemuva kwezinzwane kanye nesifuba sithembele kancane kancane. Jump njengoba phezulu ngangokunokwenzeka, ukufika ngamadolo athambile ibe squat. Phinda imizuzwana engu-60.
REPEAT Isikwele 2, Ukuvivinya 1-5.
11 - Isifunda 3: I-Froggy ihamba
I-squat kuya phansi futhi, lapho kuqhuma ukuqhuma, iqhuma phezulu, iqhuma phezulu emoyeni bese ibamba izithende zakho ndawonye. Land nge amadolo aguqe bese ubuyela emuva esikhwameni sakho ukuze ulungele ukuqhuma okulandelayo. Phinda ukuphindwa okungu-10, ukuphumula kwemizuzwana embalwa bese uphinda.
12-Squat, Curl noCindezela
Bamba izisindo eziphakathi futhi ume ngakwesokudla, unyawo lwesokunxele ngemuva kwakho. Gwema phansi, uthinta izisindo phansi (emuva flat). Hlukisa izisindo phezulu kwe-biceps curl bese ucindezela izisindo phezulu uma ushaya esimweni sokuma. Yehlisa izisindo bese uphinda uphinde uphinde uhambe. Esikhathini sesifunda sesibili, phinda ukuhambisa ngakwesokunxele.
13 - Ama-Pushups axhunyiwe
Esikhundleni sokubamba, ngamadolo noma izinzwani, hamba ngakwesokunxele (qhubeka ngakwesokudla ngakwesokudla) futhi wenze umthamo. Ukuze uthole okulandelayo, thatha isandla sokunene uye phambili ngakwesokunxele. Qhubeka ukushintshanisa izinhlangothi, uqedela ukubuyela kabusha okungu-16.
14 - Imizila ye-Dumbbell
Bendza kuze kube yilapho isihluthulelo sibheke phansi futhi sibambe izisindo ezinzima ezandleni zombili. Hlanganisa ama-elbows uphinde uthathe izisindo kuze kube yilapho izingxube zilingana ne-torso. Yehlisa futhi uphinde uphinde uphindwe izikhathi ezingu-8 njalo, ulandelwe ngamaphutha angu-8, ama-slow pulses.
15 - Izinyosi zezinyosi eziya esiteji naseJumping Jacks
Yima phambi kwesiteji noma iplanethi encane. Thepha ngakwesokunxele kuya esiteji, masinya ushintshe izinyawo emoyeni bese uthepha isinyathelo ngezinzwane ezifanele. Ezinye izinyawo ezisheshayo ezingu-16 zibuyele emuva bese wenza ama-jacks angu-16. Phinda izikhathi ezimbili ngaphezulu.
REPEAT Isikwele 3, Ukuhlola 1-5.
16 - Isijikelezo 4: Ohlangothini oluhlangothini lwe-Jumping Lunge
Thatha umlenze wesokudla ohlangothini bese uphonsa ibhande langakwesokunxele ungene emzimbeni womgijimi, uya phansi ngangokunokwenzeka futhi uthinte isandla phansi. Masishintshe ngokushesha izinyawo emoyeni ukuze uguqule i-lunge kolunye uhlangothi. Qhubeka ushintshana izinhlangothi ngomzuzu owodwa.
17 - Ama-Squeezes asele ngemuva
Bamba ibhande lokumelana phakathi, izingalo ngqo phambi kwakho. Cindezela ndawonye amahlombe bese udonsa ibhande ukuze izingalo zisezinhlangothini ezinjengezindiza (izintende zibhekene nokushayela). Buyela ekuqaleni futhi uphinde uphinde uphinde ulandele izintambo ezingu-10 ezilandelwa yi-10, ezilawulwa kabusha ze-pulps reps.
Ama-18 - Amaconsi e-Chest
Bamba izinsimbi ezinzima phezu kwesifuba, izingalo ziqondile. Bend the elbows emshinini wesifuba . Cindezela isisindo senyuka phezulu, wehlisa emuva bese ucindezela yonke indlela. Phinda ukuphindwa okungu-12.
19 - U-Arnold Press
Qala ngezikhali ezigobile phambi komzimba, izintende zibhekene nesifuba. Njengoba ucindezela izingalo phezulu phezu kwekhanda, ujikeleze izintende. Yehlisa emuva, ujikeleze izandla emuva ekuqaleni futhi uphinde uphinde ubuyele emuva.
I-20-Squat Jumps
Ngaphansi kwe-squat, ngamadolo ngemuva kwezinzwane, uhlakaze phansi ngangokunokwenzeka. Hamba phezulu emoyeni, uthathe izingalo phezulu. Hamba ngamadolo athambile bese uphinda ngomzuzu owodwa.
REPEAT Isijikelezo 4, Ukuzivocavoca 1-5.
21 - Isifunda 5: I-Plyo-Jacks
Qala ngezinyawo ndawonye bese uqaqa phezulu, uthatha izinyawo ohlangothini, ufika endaweni ephansi. Hamba uphinde uphinde ubuyise izinyawo ndawonye (jack jumping slowly). Sula izingalo zakho phezulu ukuze ungeze amandla. Yenza lokhu kuthutha imizuzwana engu-30, uphumule imizuzwana embalwa, uphindele amanye amasekhondi angu-30.
22 - Ukuhlaselwa
Bamba isisindo esisisindo esisindayo kuzo zombili izandla bese uguqa kuze kube yilapho isibani sibheke phansi. Gweba izingalo bese udonsa izintambo kuze kube sezingeni eliphansi. Ukubamba leyo ndawo, lungisa izikhali emva kwakho, ucindezela imisipha ye-triceps. Phinda u-16 ubuyekeze
23 - Amakhekhe e-Biceps
Bamba izisindo ezilukhuni bese ugoba izintambo, uletha izinsimbi phezulu kwe- biceps curl . Yehlisa isisindo lonke phansi, phakamisa phansi bese uhlehlisa emuva futhi. Yilokho impendulo eyodwa. Phinda ukuphindwa okungu-12.
24 - Ama-Dips
Hlala esihlalweni noma ebhentshini uphakamise phezulu, ugcine izinyathelo eduze nebhentshi. Bend the elbows bese wehlisa phansi kuze ama-elbows angama-angles angu-90 degree. Phindela emuva ukuze uqale isikhundla. Phinda umzuzu owodwa.
25 - Amakhondomu wokuHamba
Bamba izisindo ezinzima nezintende ezibhekene nazo. Bendisa ama-elbows bese ugoqa izinsimbi ezibhekene namahlombe, ugcine izintende zibhekene. Yehlisa emuva futhi uphinde uphinde ubuyele emuva.
REPEAT Isijikelezo 5, Ukuvivinya 1-5.