Lokhu kusebenza okulula kwamaminithi ayisikhombisa okulula kunamakhompi angu-11 okwenziwe imizuzwana engu-30 ngayinye yokushintshwa kwe-10-wesibili phakathi kwabo. Yenzelwe ukuthi isetshenziswe yinoma ubani onokuqeqesha okuyisisekelo okuyisisekelo futhi ingaguqulwa ukuze kube lula noma kunzima ngokusekelwe ezingeni lakho lokuzivocavoca kanye nezithakazelo.
Inketho elula: Ungenza umjikelezo owodwa ukuze ukhethe okusheshayo, futhi unciphise isivinini sakho sokunyakaza nokuqina uma udinga ukwakha imfanelo yakho kancane kancane.
Okukhethwa kanzima: Qhubeka ukuhamba emibili noma emithathu ukuze uthole umsebenzi omkhulu. Engeza amandla nokuzikhandla kulowo nalowo mdlalo.
1 - Indophi ye-Jumping - amasekhondi angu-30
Qala ukusebenza okulula kwamaminithi angu-7 ngamasekhondi angu-30 wokugwedla (noma ukugxuma amathanga uma ungenalo intambo yokuqaqa).
2 - Push-Ups - amasekhondi angu-30
Okulandelayo kunemizuzwana engu-30 ye- push-ups . Ungashintsha isikhundla sakho ukuze wenze kube lula noma kube nzima. Uma uqala nje, ungenza ukuqhuma kwamadolo ukuze wenze kube lula. Uma uphumelele kakhulu, zama ukuncipha ukucindezela ukuphakamisa umzamo.
3 - I-Wall ihlala - imizuzwana engu-30
Thola isikhundla sodonga lwakho lwama- 30 wesibili luhlala ngodonga phansi (usebenzisa ibhola lokuzivocavoca uma unalo) kuze kube ngamadolo akho angama-degree angamashumi ayisishiyagalolunye. Bese ubambe isikhundla uma nje unakho. Uma imizuzwana engu-30 yinkimbinkimbi kakhulu, hlela kancane udonga ukuze unciphise umzamo. Uma kulula kakhulu, zama ukuphakamisa umlenze owodwa phansi.
4 - Ibhayisikili Crunch - amasekhondi angu-30
Ukuqhuma kwebhayisikili kusebenza i-abs kanye ne-obliques. Ucwaningo olwenziwa eSan Diego State University luqhathanisa nokuvivinya umzimba okuyishumi nesishiyagalombili ukuzama ukuthola okusemandleni. Ukuzivocavoca ngalunye kwakubekwe ohlwini lwe-muscle stimulation - kulinganiswa ne-EMG - ku-abctinis ye-rectus, izibopho zangaphandle nezibopho zangaphakathi
5 - Izikwele Zomoya - amasekhondi angu-30
Okulandelayo, yenza amasekhondi angu-30 we-squat deep, air squats. Umgomo ukuwa phansi ngakho amathanga akho ahambisana nomhlabathi. ukugcina izingalo ziphuma phambi kwakho, gcina imhlane yakho iqondile futhi ugcine uphinde ubuye. Yehla futhi ushiye phezulu amasekhondi angu-30. Qala kancane ukuze uqiniseke ukuthi unesimo esifanele. Njengoba ugcwalisa ifomu lakho, ungakwazi ukwandisa ijubane lezikwele zakho.
6 - Isinyathelo Ups - amasekhondi angu-30
Ukusebenzisa isinyathelo, ibhentshi noma isihlalo esiqinile, hamba phezulu futhi phansi ukuze ujikeleze olandelayo wamasekhondi angu-30. Ungangeza izinsimbi zesandla uma kulula kakhulu, noma ungandisa usayizi wesinyathelo, noma ukwandise ijubane lakho.
7 - Triceps Dip - imizuzwana engu-30
Ukusebenzisa isihlalo esiqinile, ibhentshi noma enye into, yenza ama- triceps amaningi amadiphsi njengamandla amasekhondi angu-30. Ukwenza kube lula, gcina izinyawo zakho phansi, ukwenza kube nzima, ukwandise izinyawo zakho.
8 - Ukuhamba Lunge - amasekhondi angu-30
Yenza i- lunge yokuhamba imizuzwana engu-30. Ungathatha izinyathelo ezimbalwa phambili bese ubuyela noma ungahlala ngesantya esisodwa bese uphuma bese ubuyela esimweni sakho sokuqala, izinhlangothi ezihambayo lapho uya khona.
9 - Iplanethi - amasekhondi angu-30
Ngena endaweni yangaphambili yeplanki njengoba efanekiselwa bese uyibamba imizuzwana engu-30. Uma lokhu kulula kakhulu ungakwazi ukuphakamisa umlenze owodwa, futhi uma kunzima kakhulu, ungenza kube lula ngokubamba isikhundla kusuka ezandleni zakho kunokuba usuke emaceleni akho.
10 - Tuck Jump - amasekhondi angu-30
Ungenza i- tuck gcwele ngokugcwele (bese uthatha amadolo akho emoyeni), noma nje gxuma okuyisisekelo esikhwameni kuncike ezingeni lakho lokuzivocavoca. Hamba kuphela njengoba uzizwa ungakwazi ukubeka phansi ngokuzethemba ukuxuma-kungase ibe ngamamitha ambalwa noma amasentimitha amabili-lo mbono ukuthola umoya omncane phakathi kwezinyawo zakho phansi.
11 - Side Plank (ohlangothini ngalunye) - imizuzwana 30
Qedela isimiso ngamasekhondi angu-30 weplanethi . Qiniseka ukuthi wenza izinhlangothi zombili. Lokhu kwenza ukuqeqeshwa okusheshayo uma ungenaso isikhathi esiningi noma isikhala. Ungase futhi wengeze amanye ama-rounds uma ufuna ukusebenza okude, noma wenze kube lula futhi wenze lo mkhuba ube mfudumalo. Shintsha amandla akho, ijubane lakho nomzamo wakho njengoba izinga lakho lokufaneleka lithuthukisa.