Sebenzisa i-Deck yamakhadi ukuthuthukisa ukusebenza kwakho siqu
Isonto elilula lamakhadi lingenye yezindlela ezilula zokuhlela ukusebenza kwakho. Ngenkathi izinkampani eziningana zenze umsebenzi wokudlala ukudlala amakhadi ngokukhethekile emisebenzini yokusebenza, asikho isizathu sokuphuma futhi uthenge isethi uma unomdlalo omuhle wokudlala amakhadi ehlezi nxazonke zendlu yakho. Konke okudingayo ukuhlela idokhumenti lakho lokuzikhandla kwamakhadi uhlu lwamavivinyo (izibonelo ezimbalwa zifakiwe ngezansi), i-timer, kanye neqoqo lamakhadi.
1. Khetha Okugxilwe Kokusebenza Kwakho
Uma ufuna ukwenza isimiso esigcwele esisekelwe emzimbeni we-cardio, udinga ukukhetha izivivinyo ezenzelwe ukuphakamisa izinga lezinhliziyo zakho, njengezimpungushe ze-jumping. Uma ufuna ukugxila ekuqeqeshweni kwamandla, kudingeka ukhethe ukuzivocavoca okusekelwe ekumeni, njengocingo lwe-dumbbell chest. Uma ufuna ukuxuba kokubili, udinga ukukhetha inhlanganisela yokuzivocavoca ongakwenza kokubili, njengama-squat presses, ama-burpees, ama-curls emilenze, noma ama-push-ups.
2. Khetha nje Ukuzivocavoca Okune
Khetha izivivinyo ezine ezihambisana nokugxila kokuqeqeshwa kwakho. Nazi ezinye izinto eziphakanyisiwe ezenziwe, zihlukaniswe ekusebenzeni ngokusekelwe ekugxilweni kokusebenza:
- Ukuzivocavoca umzimba wonke: Izigqoko , ukuqhuma , ukugxuma, nokuhlala
- Ukuzivocavoca umzimba okuphansi: Izikwele, amaphaphu , amabhuloho, kanye nokufa kwezimpahla ezilinganiselwe
- Ukuzivocavoca umzimba: Ama- push-ups, imigqa egobileyo , i-shoulder press, ne-triceps ama-dips
- Ukuzivocavoca okuyinhloko: I- Sit-ups, iphakamisa imilenze, izinketho zezinkuni , kanye nama-oblique
- Ukuzivocavoca kwe-Cardio: Ukugaya ama-jack, amadolo aphakeme, abagibeli bezintaba , nama- burpees
Udinga imibono yokusebenzisa okuningi? Hlola le mzimba ophansi , umzimba ophezulu , umgogodla , kanye nokuzivocavoca kwe- cardio .
3. Nika ngamunye ukuzivocavoca ukuze ube nesisindo ku-Deck
Mane nje unikele ngayinye yezivivinyo zakho ezine kwenye yezimpahla zamakhadi. Isibonelo, uma wenza umsebenzi ogcwele umzimba ophakanyisiwe ngenhla, ungase uqhathanise izivivinyo nezikhwama zekhadi kanje:
- Izikwele = Amadayimane
- I-Push-ups = Izinhliziyo
- I-Jumping Jacks = I-Spades
- Hlala-ups = AmaClub
Ukuze kukusize ukhumbule ukuthi yikuphi ukuvivinya umzimba okuhlotshaniswa naso, yiloba phansi ephepheni ukuze uhlale eduze kwekhadi lakho lamakhadi. Ngale ndlela ungahlola kabili ukuthi yikuphi okumele ukwenze uma udonsa ikhadi elithile kusuka emgodini.
4. Yazi Izinombolo Zakho
Uma usebenza ngokudlala amakhadi, inombolo ekhadini imele inani le-reps ozolenza. Isibonelo, ikhadi elilodwa limelela ukuphindaphinda okubili. Kuqondile ngokuqondile.
Ngaphandle kwalokho, lokhu kuyaqamba ngamakhadi ebuso, njengama-jacks, amakhosikazi, amakhosi, nama-aces.
Mayelana namakhadi ebuso, unezinketho ezimbalwa. Okokuqala, ungakhetha ukunikeza ikhadi ngalinye lomuntu elilingana nokuphindaphinda izikhathi ezingu-10, ngakho-ke kungakhathaliseki ukuthi udweba ikhadi eliphikisayo, njalo wenza inombolo efanayo ye-reps. Ngenye indlela, ungabela ikhadi ngalinye lombuso inombolo ehlukile yokuphindaphinda. Ngokwesibonelo, ama-jacks angase abhekane nokuphindwa okungu-11, amakhosikazi angu-12 aphinde abuyele, namakhosi angu-13 aphinde abuyele.
Kungakhathaliseki ukuthi kwenzekani, khetha ukuthi uzokwenzani ngama-aces. Ungabathinta njengekhadi lesikrini, ubanikeze okulingana nokuphindaphinda okuphindwe ngu-10 noma ngaphezulu, noma ungabathinta njengeyodwa, ubanikeze ngokuphindaphindiwe okukodwa.
Ngamafuphi, inombolo noma inani elilinganayo lekhadi olidonsela kusukela emgodini yile namba ye-reps ozoyenza.
- I-Ace = 1 rep, i-10 noma i-14 ehamba kabusha, okukhethwa ngumdlali
- 2 = 2 ukubuyela emuva
- 3 = 3 ukubuyela emuva
- 4 = 4 ukubuyela emuva
- 5 = 5 ukubuyela emuva
- 6 = 6 ukubuyela emuva
- 7 = 7 ukubuyela emuva
- 8 = 8 ukubuyela emuva
- 9 = 9 ukubuyela emuva
- 10 = ukuphindwa okungu-10
- UJack = ukuphindwa kuka-10 noma kwe-11, ukukhetha komdlali
- Indlovukazi = ukuphindwa kuka-10 noma kwe-12, ukukhetha komdlali
- I-King = 10 noma i-13 ehamba phambili, okukhethwa ngumdlali
Isibonelo, besebenzisa isisindo somzimba esiphezulu esicacisiwe ngenhla, uma udonsa izinhliziyo ezingu-10 kusuka emgodini, ungenza ama-push-ups angu-10. Uma udonsa izikhawu eziyisithupha ezivela emgodini, ungenza ama-jacks ayisithupha.
5. Khetha Isikhathi Sesikhathi
Manje ukuthi usulungele ukuhamba udinga ukunquma ukuthi uzokusebenzisa isikhathi eside kangakanani.
Kungumqondo omuhle ukwenza uchungechunge ngalunye lwezinyathelo ezine okungenani imizuzu emihlanu kuya kweyishumi. Uma ufuna ukuzivocavoca isikhathi eside, zinikeze ukuphumula kwamanzi amancane, ushintshe izivivinyo zakho, futhi uqhubeke.
Isibonelo, uma usebenza ngokugcwele umzimba emaminithini ayishumi okuqala, uma usuqedile, nikeza umzimba omusha isisindo somuntu ngamunye, bese wenza umtimbandlela womzimba ophansi imizuzu emihlanu, bese usebenza umzimba omkhulu ngaphezulu kwemizuzu emihlanu, ukuze uthole inani eliphelele leminithi engu-20 yomzimba.
6. Qalisa Umsebenzi Wokusebenza
Konke okusele ukufika emsebenzini! Setha i-timer noma uhlale iso ngehora. Shuma amakhadi akho bese udonsa ikhadi lokuqala kusuka emgodini. Yenza umsebenzi oqokiwe wezinombolo ezibekiwe zokuphindaphindiwe, bese uphonsa elinye ikhadi kusuka emgodini. Qhubeka ukudweba amakhadi nokwenza umzimba ukuze isikhathi sakho siphele. Ngokufanayo, uhlele futhi usebenzise isimiso sakho sokuzivocavoca usebenzisa lutho ngaphandle kwekhadi lamakhadi!
Izwi elivela
Ungesabi ukwakha ubuciko futhi wengeze imithetho yakho noma amaphuzu akho. Isibonelo, uma udweba i-suit efanayo kathathu ngokulandelana, ungangezela inselelo, njengokubamba iplanki yesibili engama-60 ngaphambi kokuqhubeka ekhadini elilandelayo. Ungayiphinde ibe ngumsebenzi womlingani ngokusebenzisa ama-card amabili wamakhadi. Umuntu wokuqala ukwenza konke ngokusebenzisa indlela yakhe yamakhadi kufanele enze omunye umuntu adle.