Esinye sezizathu ezivame ukusetshenziselwa ukuweqa ukuzivocavoca ukuthi akunamathuba okwanele okuwufakela ngaphakathi. Futhi ngokungaqondile, kubantu abaningi banamuhla, lesi sizathu sibeka iqiniso. Phakathi komsebenzi, izibopho zomphakathi, impilo yomndeni, ngisho nesikole, impilo ihlale ihamba ngezithende zakho ngendlela eyenza ukuvivinya umzimba kube inselele.
I-Dempsey Marks, uchwepheshe wezempilo, umqeqeshi we-yoga kanye nomqambi we-PreGame Fit ohlelweni lokuzivocavoca nolwazi lokuphila uyazi ukuthi uvelaphi, "Ifilosofi yethu ukulinganisela nokulinganisela-umqondo wokuthi ukufaneleka nokuphila okunempilo akudingeki kube konke noma lutho, omnyama noma omhlophe. Ukufaneleka kuyinto ehlanganiswa kalula kumsebenzi omatasa futhi inokwethenjelwa futhi ilondolozwe. "
Umsindo uhle, akunjalo? Ngenkathi i-PreGame Fit yekhono yakhelwe ngokuqondile abafundi bekolishi, izifundo zayo nezakhiwo ziyonke. U-Marks uthi, "I-PreGame Fit ikhuluma ngezinkinga ezintathu ezivame ukuvimbela abantu abasha ukuba basebenzise: isikhathi, isikhala, kanye nokukwazi ukukwazi ukukwazi ukukwazi ukukwazi ukukwenza." Ukusebenza kuhloswe ukuthatha imizuzu engama-30 ngosuku, izinsuku ezinhlanu ngesonto, futhi awudingi isidingo esingaphezu kwezinyawo ezinhlanu zesikhala ukuqedela ukuhamba kwamandla okuhamba .
Vele uqaphele ukuthi ukusebenza okuningi kuhlanganisa into ephezulu kakhulu . Izizathu zizimisele, kusho uMarks, "Ucwaningo lwamuva luqinisekisa ukuthi ukusebenza okufishane, okunamandla kakhulu kunenzuzo-futhi ngaphezulu kakhulu ezimweni eziningi-njengokusebenza kwendabuko, isikhathi eside." Lokhu kusho ukuthi isimiso sakho sokuzivocavoca akudingeki sithathe impilo yakho-singangena empilweni yakho, kungakhathaliseki ukuthi unomatasa kangakanani.
1 - Ukwenza kanjani ukuqeqeshwa kwe-7-Minute Stack Workout
Abaqeqeshi be-PreGame Fit babhekisela ekusebenzeni kwabo kwesifunda njengama-stacks. Lo msebenzi ohlinzekwe nguMarks unamakhokhe amabili, imizuzu emithandathu. Konke okudingeka ukwenze ukusetha i-timer yemizuzu eyisikhombisa. Uma uqala i-timer yakho, uqala ukuqedela ukugcwalisa kwakho umsebenzi ngamunye njengoba kuchaziwe ngenombolo yokuphindaphindiwe okuphakanyisiwe. Uzoqhubeka nokuzivocavoca endaweni eqhubekayo kuze kufike isikhathi. UMarks uthi, "Yenza okusemandleni akho ukuthi ungaphumuli. Umgomo wakho ukuqedela isitaki ngasinye izikhathi eziningi ngangokunokwenzeka ngenkathi ugcina ifomu elihle."
Yenza ukufudumala kwakho kuze kufike ekujuleni komlenze wokuqala-zama, ukugxuma ama-jack, ama-squats, namapayipi-bese uthuthuka ngokusebenzisa izigcawu ezilandelayo:
I-Stack 1 (imizuzu engu-7):
- 20 Izinkuni Zokhuni (ohlangothini olulodwa)
- Izimpikiswano ezingama-Russian ezingu-40
- I-Skate ye-Speed Speed (12 ngakunye)
I-Stack 2 (imizuzu engu-7):
- Ama-Burpees
- I-Bent Over Row
- Ama-Scissor Kicks ama-50 (ohlangothini ngalunye)
Ukuze uthole imiyalelo eningiliziwe yokwenza umsebenzi ngamunye, ama-Marks anikeze izincazelo nezithombe ezilandelayo.
2 - Isitoreji 1, Ukuzivocavoca 1: 20 Izinkuni Zezinkuni (10 Ngecala)
Hamba ngezinyawo zakho kancane kunokuba u-hip-width ngaphandle, izinzwane zikhomba kancane.
Bamba isikhalazo ezandleni zakho bese usilula phezu kwehlombe lakho langakwesokudla.
Hlanganisa ingqikithi yakho, uguqe amadolo akho, uphenduke isifuba sakho ukuze ulethe i-dumbbell phansi ngokuya eceleni kwebhande lakho lesobunxele. Gcina izingalo zakho ziqondile, kodwa ungagcini izingalo zakho.
Misa isikhashana bese ubuyela esimweni sokuqala ngendlela elawulwayo. Leli phezu elilodwa.
Gcwalisa inombolo ekhethiwe ye-reps ngaphambi kokushintsha izinhlangothi.
3 - I-Stack 1, Ukuzivocavoca 2: 40 Ukuphindaphinda kwe-Russian (20 Ngakwesokunxele)
Qala endaweni ehlezi ngamadolo akhokile. Izinyawo zakho kufanele zibe cishe ngezinyawo ukusuka ku-butt yakho, izithende zakho zihlangene phansi.
Khumbulani emuva kancane ukubandakanya ingqikithi yakho. Qinisekisa ukugcina umhlane wakho uphansi futhi uqonde.
Dlulisa imilenze yakho uphakamise izinyawo zakho cishe ngamasentimitha amathathu kuya kwamabili ukusuka phansi.
Vula izandla zakho phambi kwakho, noma ubambe isigungu esisodwa phakathi kwezintende zezandla zakho.
Ukugcina umgogodla wakho ubambe iqhaza, ujikeleze isifuba sakho ngakwesokudla bese ubuya ngakwesobunxele. Izandla zakho kufanele zifike eduze komhlabathi kodwa akufanele zithinte.
4 - I-Stack 1, Ukuzivocavoca 3: 24 I-Skaters Speed (12 Per Side)
Qala ukuma ngezinyawo zakho u-hip-width eceleni (noma ngokubanzi).
Faka ingxenyeni yakho bese ugijima ngakwesokudla, ufika ngakwesokunene sakho, uwele umlenze wakho wesobunxele ngemuva kwakho. Vumela ingalo yakho engakwesokunxele ukuba iqhubekele emzimbeni wakho kanye nengalo yakho yangakwesokudla ukuba ibuye ngemuva kwakho.
Lapho ufika, gxuma ngokushesha ngakwesobunxele bese ushintsha izingalo nemilenze yakho.
5 - I-Stack 2, Ukuzivocavoca 1: 10 Amabhuloho
Qala ukuma ngezinyawo zakho u-hip-width eceleni (noma kancane ngokubanzi), izingalo ezinhlangothini zakho.
Bhonqa ngamadolo bese uhlehla phansi, ubeka izandla zakho phansi (ububanzi besikhwama noma ngokubanzi).
Gwema imilenze yakho emuva, ufike endaweni yeplanki. Gcina ingqikithi yakho ibambe iqhaza. Umzimba wakho kufanele ube umugqa oqondile kusukela emakhanda enhloko kuya ezinyaweni zakho.
Gwema izinyawo zakho phezulu ezandleni zakho.
Gxuma phezulu phezulu, ufinyelele izandla zakho ngqo bese uhamba ngokushelela endaweni yokuqala.
6 - I-Stack 2, Ukuzivocavoca 2: 12 Ukubopha Ngemijondolo
Qala ukuma ngezinyawo zakho ububanzi be-hip-width (noma ububanzi obuncane), ubambe izingqimba ezinhlangothini zakho, izintende zibhekene nazo.
Bhonqa ngamadolo kancane bese ubambezela phambili. Qinisekisa ukugcina umhlane wakho uqondile futhi ingaphakathi lihlanganyela.
Vumela izimbumbulu ukuthi zilale phansi ngokwemvelo kusuka emahlombe akho.
Ukugcina umzimba wakho ozinzile nezigqoko ezibhekene nazo zibheke ngaphakathi, uhlele izimbongolo kuze kube semlenzeni wakho, ucindezele ndawonye amahlombe akho. Izindwangu zakho kufanele zihlale eduze komzimba wakho.
Misa okwesikhashana futhi kancane kancane wehlisa izingalo zakho phansi endaweni yokuqala.
I-7 - I-Stack 2, Ukuzivocavoca 3: 50 Ukukhishwa kwama-Scissor
Qala ukulala emhlane wakho, izandla zibekwe ngaphansi kwezinyathelo zakho.
Cindezela emuva okuphansi kwakho emhlabathini.
Phakamisa imilenze yakho ngamasentimitha amahlanu kuya kweziyisishiyagalombili ukusuka emhlabathini bese ukhahlela isikhala, uwela umlenze phezu komunye uphinde uphindele ngaphesheya.