I-One-Hour Kulala Ukuqeqeshwa Kwe-Cardio Nokuqinisa Amandla

Ezweni elihle, uzobe naso sonke isikhathi emhlabeni ukwenza imisebenzi ye-cardio namandla. Ezweni langempela, unenhlanhla uma ungavumelana nokuzivocavoca nhlobo. Enye indlela yokwenza lokho ukuhlanganisa i- cardio kanye namandla ndawonye emsebenzini ofanayo .

Lo msebenzi nje indlela eyodwa yokusetha isimiso se-cardio / amandla, ukuqala ngemizuzu engama-30 yokuqeqeshwa kwesikhashana kunoma imuphi umshini olandelwe uchungechunge lwezandla eziphezulu zamandla okuzoshaya zonke imisipha emzimbeni. Uzokwenza isifunda salezo zivocavolo kanye uma uthanda ukuchitha imizuzu engu-45 noma, uma ufuna ihora eligcwele, phinda isifunda isikhathi esisodwa. Lokhu kuyisikhathi esinzima, ngakho-ke qiniseka ukuthi ushintshe noma yiziphi izivivinyo ezenza ubuhlungu noma buhlungu futhi ubone udokotela wakho uma unemibandela yezokwelapha noma izifo.

Umsebenzi we-Interval of Minutes 1 - 30: Sprints ne-Hills

Khetha noma imuphi umshini we-cardio noma umsebenzi ozikhethele kulo msebenzi wokuvala isikhawu esiphakeme. Lokhu kungafaka isitatimende sokujikeleza, umjikelezo omileyo, umqeqeshi we-elliptical, noma umshini wokugwedla. Lolu hlobo lokuzivocavoca luhilela ukushintsha izilungiselelo kulo lonke ukuqeqeshwa ukuze ugcine izinto ezithakazelisayo, zishise amakholori amaningi, futhi ukhuthazele.

Lokhu kusetshenziselwa kusetshenziselwa izinga lokuzikhandla elibonakalayo (RPE) kusuka ku-1 kuya ku-10, oku-1 kube lula futhi 10 kube yizikhwama eziphezulu.

Isikhathi sokusebenza

1. Imizuzu emihlanu Ukufudumala: ijubane elilinganiselwe. RPE 3 kuya ku-4.
2. Amaminithi amabili Isisekelo: Ukwandisa ukwehlisa noma ukumelana nokusheshisa nje ngenhla kwendawo yakho yokududuza. RPE 5.
3. Amaminithi amabili I- Pyramid Up: Yandisa ukwehlisa noma ukumelana namaphesenti amabili njalo ngemizuzwana engu-15. RPE 7.
4. Amaminithi amabili I- Pyramid Phansi: Nciphisa ukwehlisa noma ukumelana namaphesenti angu-2 njalo ngemizuzwana engu-15. RPE 7.
5. I-Spy Minute 1 : Hambisa ngokushesha ngangokunokwenzeka. RPE 8.
6. Amaminithi amabili Isisekelo: RPE 5.
7. Amaminithi amabili I- Pyramid Up: Yandisa ukwehlisa noma ukumelana namaphesenti amabili njalo ngemizuzwana engu-15. RPE 7.
8. Amaminithi amabili I- Pyramid Phansi : Nciphisa ukwehlisa noma ukumelana namaphesenti angu-2 njalo ngemizuzwana engu-15. RPE 7.
9. I-Minute Hill Sprint: Yandisa ukwehlisa noma ukumelana ngamaphesenti angu-8 kuya kwangu-10. RPE 8.
10. Amaminithi amabili Isisekelo: RPE 5.
11. Amaminithi amabili a- Sprint: Hamba ngokushesha ngangokunokwenzeka. RPE 9.
12. Amaminithi amabili Isisekelo: RPE 5.
13. Amaminithi ama-5 Cool Down: RPE 3 kuya ku-4.

Uma usuqedile, manje ungaqala isifunda samandla.

2 - Isimandla Samandla: Izikwele ezine-Overhead Press

1. Ukubeka izisindo ngaphezu kwamahlombe, ukwehla ku-squat , ukubuyisela izinyathelo emuva.
2. Phonsa ezithende ukuze ume futhi, ngesikhathi esisodwa, cindezela izisindo ngaphezulu.
3. Phinda imizuzwana engu-60.

3 - Ipulazi lePushup neRow

1. Ngena endaweni ye-pushup esiteji, esiteshini esikhulisiwe, noma phansi ngezandla ezithinta ama-dumbbell mayelana nobubanzi be-shoulder-width.
2. Yehlisa ukugudluza, ugcine i-back flat ne-abs engekho.
3. Cindezela uze ungene bese udonsa isisindo esifanele senze umugqa.
4. Phindela emuva bese uphinde ulandele imigqa engu-60 ohlangothini ngalunye.

4 - I-Squat Curl Press

1. Hamba ngakwesokunene ngonyawo lwesokunxele ngemuva kwakho, uphumule onyaweni.
2. I-Squat yonke indlela, ethinta izisindo kuya phansi ngenkathi igcina emuva iqonde futhi i-abs ingenwe.
3. Gweba izisindo phezulu kwe-biceps curl bese ubamba lelo cwebe bese ucindezela izisindo ngaphezulu uma ushaya esimweni sokuma.
4. Yehlisa isisindo bese uphinda ukuthutha imizuzwana engu-30 ngaphambi kokushintsha izinhlangothi.

5 - I-Lunge Emuva Ne-Double Arm Row

1. Bamba izinsimbi esandleni ngasinye bese uphindela emuva ngomlenze wesokudla ungene emgodini ongemuva. Umlenze ongemuva kufanele ube oqondile, idolo langaphambili ngemuva kwezwane.
2. Ithiphu kusukela ezinkalweni, ugcine isipele flat, futhi udonsa izingxube kuze kube nesibindi ezingeni.
3. Yehlisa izisindo uphinde ubuyele emuva esimweni sokuqala uphinde ubuye konke ukubuyela ngaphambi kokushintsha izinhlangothi.
4. Phinda imizuzwana engu-30 ohlangothini ngalunye.

6 - Imibuthano ye-Dumbbell

1. Qala ukubheke phambili, izisindo phansi.
2. Jikela ngakwesokudla, uphendule ngezinyawo zombili ngenkathi uletha izisindo phezulu nangaphezulu kwekhanda.
3. Buyela emuva, ubuyekeze ngezinyawo, izinsimbi ziqonde phezu kwekhanda.
4. Pivot ngakwesokunxele, wehlise izisindo phansi ukuze uqedele umbuthano.
5. Phinda imizuzwana engu-30 kusiqondiso ngasinye.

7 - Izikhawulelo zokuqala

1. Qala endaweni yeplank ngezinyawo ezinyaweni, isisindo ngakwesokunene.
2. Ukubamba indawo yeplank, phonsa uhlangothi olufanele eceleni kwe-ribcage.
3. Qinisekisa ukuthi izinyathelo ziyi-square, phansi kwe-abs.
4. Cindezela i-triceps ukunweba ingalo, ugcine i-elbow endaweni efanayo.
5. Phinda imizuzwana engu-30 ohlangothini ngalunye.

8 - Amakhanda Amademoni Anezikhwama Zamandla

1. Hamba ngezinyawo mayelana no-hip-width ngaphandle, ungabambiswanga njengoba ubamba izinsimbi ngezintende ezibhekene nazo.
2. Swayipha izisindo emva kwakho bese ugoqa izingalo uma ungena ngaphansi kwe-squat kuze kube yilapho amathanga ahambisana phansi.
3. Gcina izingalo zijikijolo uma uvuka phezulu futhi wehlisa kancane izisindo zokubala okungu-4.
4. Phinda imizuzwana engu-60.

9 - Side Runge Row

1. Bamba isisindo esandleni sakho sokunene bese uphuma ngakwesokunxele, uthatha isisindo phansi.
2. Cindezela isipele bese uphakamisa umlenze wesokudla ohlangothini ngenkathi ugoqa isisindo, ugxile emuva.
3. Phinda imizuzwana engu-30 ohlangothini ngalunye.

10 - I-Dips With Izandiso Zomlenze

1. Hlala esitebhisini noma esihlalweni ngamadolo ogobile futhi izandla ezisezinkalweni.
2. Phakamisa izandla bese ugcina izinyathelo eduze kwebheke.
3. Hlanganisa ama-tribps ku-triceps cindezela futhi njengoba ucindezela phezulu, wandisa umlenze wesokudla, ufinyelele isonto ngezandla sakho sobunxele.
4. Phinda ukuhambisa ngakolunye uhlangothi.
5. Phinda imizuzwana engu-60.

11 - Iplank

1. Ukuqamba amanga ubheke phansi lapho uhlala ugibele phansi, izintende zihlala phansi phansi.
2. Phakamisa phansi, uphakamise ezinzwaneni futhi uphumule emagcekeni.
3. Gcina umhlane wakho uphethile, ngokuqondile kusuka ekhanda kuya ezithende bese uzama ukugwema ukugoqa phakathi.
4. Bamba imizuzwana engu-30, uphumule kafushane, bese uphinda.

Okuningi

12 - Side Hip Lift

1. Hlala, uphumule engxenyeni yesobunxele kanye ne-hip yangakwesobunxele, amadolo agugile.
2. Thatha ingalo engakwesokudla ngqo bese ucindezela phambili bese ufaka ama-obliques ukuze uphakamise izinyathelo emgqeni.
3. Ngesikhathi esifanayo niphakamise umlenze wesokudla ngamasentimitha ambalwa, ugxile egangeni langaphandle.
4. Phinda imizuzwana engu-30 ohlangothini ngalunye.

13 - Ibhuloho ene-Leg Drop

1. Ngena endaweni yebhuloho uphakamise umlenze wesokudla phansi, uwandise kuze kube yilapho ubheke phansi.
2. Ukugcina unyawo luguquguquke, kancane kancane wehla umlenze wesokudla ohlangothini ngamasentimitha ambalwa ngaphandle kokuhambisa umzimba wonke.
3. Yenza umlenze ubuyele emuva bese uphinda.
4. Phinda imizuzwana engu-30 ohlangothini ngalunye.

14 - Ukunyuka kweCrossover okumiyo

1. Thatha izandla ngemuva kwekhanda bese uletha idolo elifanele futhi lidlule emzimbeni njengoba ujikeleza ngombono, ufaka ihlombe elingakwesobunxele elibheke ngakwesokudla.
2. Buyela ekuqaleni futhi uphinde ngaphambi kokushintsha izinhlangothi.
3. Phinda imizuzwana engu-30 ohlangothini ngalunye.

Phumla ngomzuzu owodwa bese uphinda isifunda isikhathi sokuzivocavoca.