Lokhu kuqhutshwa komjikelezo we-cardio circuit circuit kuqhuma i-monotony yokusebenza ku-treadmill ngokufaka imishini eminingi ye-cardio ngokusebenzisa i-kettlebell kanye nebhola lezokwelapha. Sicela ufake indawo ye-dumbbell noma enye imithi yokuzivivinya uma ungajwayele ukuqeqeshwa kwe-kettlebell . Kukhona amazinga okuphakamisa okuphakanyisiwe asebenzisa lesi Silinganiso Esiqinisekisiwe Sokuzivocavoca kanye nezibonelo zezilungiselelo ze-scrollreader.
Sebenzisa isahlulelo sakho esihle futhi ulungise izinombolo ukuze uvumelane nezinga lakho lokuzivocavoca.
Ukuqapha
Bheka udokotela wakho ngaphambi kokuzama lokhu okusemandleni uma kukhona ukulimala, izifo noma ezinye izimo. Lo msebenzi wokuzivocavoca okuphakathi / okuphambili.
Izinto ezidingekayo
I-rollreader (noma enye imisebenzi ye-cardio), i-kettlebell (engena esikhundleni se-dumbbell uma kudingeka), ibhola lomuthi
Kanjani
- Yenza izingxenye ze-treadmill zisebenza ku-Exertion ekhonjisiwe ephakanyisiwe
- Yenza umzimba we-cardio wesifunda, omunye ngemva komunye, imizuzwana engu-60 noma uma nje unamandla
- Shintsha umshini wokuzivocavoca ukuze uvumelane nezinga lakho lokuzivocavoca / imigomo bese wengeza izikhathi zokuphumula ngaphezulu uma kudingeka
- Isifunda esingu-1 sinemizuzu engama-30, phinda umsebenti wemaminithi angu-60
| Isikhathi | Intensity / Speed | Ukusebenza okuveziwe |
|---|---|---|
Imizuzu emihlanu | Ukufudumala: Ijubane elilinganiselwe | Izinga 4-5 |
| Vimba amaminithi angu-1 - 5 | I-Treadmill: Isivinini | |
| 1 iminithi | Isisekelo sokusebenzisa ijubane ( ukulinganisela okulinganiselayo ) - Ex, 5.2 mph ngo 1-2% | Izinga 5 |
| 1 iminithi | Ukwandisa isivinini kancane - Ex, 5.4 mph | Izinga 5-6 |
| 1 iminithi | Yandisa ijubane futhi - Ex, 5.6 mph | Izinga 6-7 |
| 2 imizuzu | Ukwandisa isivinini isikhathi esisodwa ngaphezulu: Ex., 5.7-5.8 mph | Izinga 8 |
| Vimba 2 - 5 Amaminithi | I-Cardio Circuit | |
| 1 iminithi | Kettlebell Swings I-Squat, ethatha i-KB emkhatsini wemilenze ngenkathi igodla emuva. Ngaphansi kwesigxina shintsha isisindo sakho futhi uphakamise ezinkalweni ukuze ulethe isisindo seveli esifubeni. Phinda imizuzwana engu-60. | Izinga 7-8 |
| 1 iminithi | I-Front Kick Lunge Hamba ngesinyawo sokunene, bese uthatha unyawo olufanayo ngemuva kwakho emgodini ngenkathi uthinta phansi ngezandla zakho. Phinda umxhwele wemizuzu engu-30 ukuphinda, uphinde uphinde usebenzise imizuzwana engu-30. | Izinga 6-7 |
| 1 iminithi | Ukuhamba Okude Hamba phambili kuze kube ngangokunokwenzeka ngezinyawo zombili ndawonye, ukufika ngamadolo buthambile. Qhubeka ngokulingana kwama-3 ama-jumps (noma igumbi elikhulu onayo), vula bese uphinda imizuzwana engu-60. | Izinga 7-8 |
| 1 iminithi | I-Med Ball Circle Squat Yungelezela ibhola lomuthi phezu kombhebhe ngakwesobunxele njengoba uphuma ngomlenze wesobunxele ube yi-squat. Hamba izinyawo emuva ndawonye, ujikeleze ibhola emuva. Phindela ngakolunye uhlangothi ngamasekhondi angu-60. | Izinga 7-8 |
| 1 iminithi | I-Med Ball Squat ne-Swing U-squat uphendulela ohlangothini, uguqula ibhola phakathi kwamadolo. Hamba unyawo emuva uma uguqula isisindo ngaphezulu. Phindela ngakolunye uhlangothi ngamasekhondi angu-60. | Izinga 7-8 |
| Vimba ama-3 - 5 Amaminithi | I-Treadmill: Hlanganisa | |
| 1 iminithi | Isisekelo - ijubane elilinganiselwe , ukwehla okuphakeme - Ex, 4% ukuhamba, ugijima / uhambe nge-4.5 mph | Izinga 5 |
| 1 iminithi | Ukwandisa kancane kancane- Ex, 5% uhambe, isivinini esifanayo | Izinga 5-6 |
| 1 iminithi | Khulisa ukuphindaphinda - Ex, 6%, isivinini esifanayo | |
| 1 iminithi | Ukwandisa ukuphindaphinda futhi - Ex, 7%, isivinini esifanayo | Izinga 6-7 |
| 1 iminithi | Ukwandisa ukwehlisa, ukuphakama okukhulu - Ex. 8-9%, isivinini esifanayo | Izinga 7-9 |
| Vimba ama-4 - 5 Amaminithi | I-Cardio Circuit | |
| 1 iminithi | Uhlangothi oluya eceleni luyehluma Lunga Thatha umlenze wesokudla ohlangothini bese uphonsa ibhande langakwesokunxele ungene emgodini womgijimi, uthinta phansi. Masishintshe ngokushesha izinyawo emoyeni ukuze uguqule i-lunge kolunye uhlangothi. Qhubeka ushintshana izinhlangothi kumasekhondi angu-60. | Izinga 7-8 |
| 1 iminithi | Ama-Burpe I-squat phansi bese uqaqa izinyawo emuva emuva endaweni yeplanki, gxuma izinyawo emuva phakathi kwezandla uphinde ume. Engeza ukujula ekugcineni ukuze uthole amandla amaningi, uma ufisa. Phinda imizuzwana engu-60. | Izinga 8-9 |
| 1 iminithi | I-squat ne-Med Ball Toss I-squat ephansi ngangokunokwenzeka (amadolo ngemuva kwezinzwane kanye no-abs inkontileka) futhi uthinte ibhola lemedi phansi. Cindezela ngokusebenzisa izithende ukuze ume lapho uphonsa ibhola phezulu. Phinda imizuzwana engu-60. | Izinga 7-8 |
| 1 iminithi | I-squat ihamba Ngaphansi kwe-squat, ngamadolo ngemuva kwezinzwane, uhlakaze phansi ngangokunokwenzeka. Hamba phezulu emoyeni, uthathe izingalo phezulu. Hamba ngamadolo athambile bese uphinda imizuzwana engu-60. | Izinga 8-9 |
| 1 iminithi | Izikebhe ze-Bear Squat futhi uhambe izandla zakho uze useplanini. Yenza i-pushup (ngokuzikhethela) ngamadolo noma izinzwani bese uhamba izandla emuva ku-squat futhi ume. * Okuzikhethela: Engeza ukungena ekugcineni ukuze ube namandla kakhulu. Phinda imizuzwana engu-60. | Izinga 8-9 |
| Imizuzu emihlanu | Yehlisa umoya | |
| Ingqikithi yesikhathi sokusebenza: | Imizuzu engu-30 |