1 - Izinzuzo zokuvuselela
Izakhi zendalo - into engenzanga nje kuphela ukumangala, noma ezenzelwe kuphela njengezinto ezibonakalayo, kodwa zenzelwe ukudlalwa nazo, ezisetshenziselwa ngokuhlanganyela, ezixhunywe nazo. Ukunyuka kwesihlahla kubangela injabulo eyengeziwe kunokukhuphuka izitebhisi ezimile. Ukuziphonsa elwandle oluhlaza okwesibhakabhaka kuhlale kukuvuselela ngaphezu kwesakhiwo sokuzivocavoca. Isihlabathi, amadwala, nomhlaba wonke angasebenza nawe njengama-aid, izishukumisi, abaqeqeshi, nokugqugquzela.
Nakuba ukuvivinya ngaphandle kungase kungabi lula ngaso sonke isikhathi, kubaluleke kakhulu. Ukusebenza kanye nokuzungezile kwemvelo akugcini nje ukuvuselela umzimba wakho womzimba, kodwa ingqondo yakho nomphefumulo wakho. Ungazikhohlisi emduduzweni wemigqa yokugcoba epholile futhi igcwele iplastiki. Hamba uphinde uthunga utshani, uzizwe ungcolile, uzicwilise ezakhiweni, futhi uziyeke uzizwe usebenza kahle futhi uvumelane nale milingo.
2 - Ukushiswa kwe-Cardio Bursts
Amabhishi angase abe enye yezindawo ezinhle zokuphumula, kodwa isihlabathi singenza futhi njengento ephakeme kunoma yikuphi ukuvivinya umzimba. Kungakhathaliseki ukuthi uhamba nge-tuck, ugijima, noma wehla futhi ungcolile ngamagundane, isihlabathi sine ukumelana okumangalisayo . Izinyawo zakho kufanele zimbe ngokujulile njengoba ngesikhathi esisodwa uzimba ngaphakathi. Uzimisele ukulondoloza ukuzinza endaweni eguqukayo. Kumele udingeke uhambise imisipha yakho ehlukahlukene ukwenza lezi zinguquko. Ungesabi ukungcola, ukumbozwa esihlabathini futhi mhlawumbe ubheke njenge-croquette. Ukuqabula, ukuvuselela, ukuhlanza olwandle kuyisinyathelo ezimbalwa nje.
Zama lokhu: ama-sprints, ama-skaters , ama- pulp agijima, agijime ama-squats, ama-jumps, nama-burpees
3 - Ukuqeqeshwa kwamandla e-Driftwood: Umzimba ophezulu
I-Driftwood iyinhlangano emangalisayo okumele isetshenziswe ekusebenzeni kwakho okulandelayo ebhishi. Ngokuvame ukomiswe ilanga nosawoti, izinkuni zanciphisa ukuphila ogwini, izinkuni ezikhukhulayo zisebenza njengendlela engcono kakhulu yokubheka i-barbell. Zama amakhuphoni we-biceps, ama-presses we-shoulder, kanye ne-triceps amapulisi ukuze uhlukanise umzimba wakho ongaphezulu. Ukuze usebenzise ama-compound, ugoqa ngaphezu kwemigqa noma ulale esihlabathini bese wenza amashiya okufubeni.
Ngisho noma ungekho ogwini, ungase ukwazi ukuthola amagatsha afanayo afanayo namanye amathrekhi namapaki. Uma nje bengabuthakathaka kakhulu noma baqhutshwa ngaphandle, asikho isizathu sokungawasebenzisi.
4 - Ukuqeqeshwa kwamandla e-Driftwood: Umzimba ophansi
I-Driftwood nayo ingenza njenge-ViPR. Ukubeka umkhawulo owodwa wezinkuni esihlabathini, ungenza amaphaphu ahlangene ngenkathi ngesikhathi esifanayo uguqule izinkuni kusuka kwesandla esisodwa kuya kwesinye. (Hlanganisa ngakolunye uhlangothi, ulethe izinkuni emadolweni ahlangene-ke, bese ufika ngaphesheya, uhambisa izinkuni kwenye ingalo yakho nasemzimbeni wakho emadolweni akho ahlukile.)
Ukwengeza, sebenzisa isisindo esengeziwe ukuze uqinise iseshini ye-squat yokushona kwelanga, noma ngenkathi wenza amanye amaphaphu anesihlabathi.
I-Driftwood nayo ingenza njengesithintelo-ngenkathi yenza umcibisholo, sebenzisa izinkukhu zokudonsa ukuze zifinyelele phakathi kwempendulo ngayinye. Esikhundleni sokuqhaqhazela phezulu, kuzodingeka uhambise umzimba wakho kamuva ngemuva kwezinkuni.
5 - Ukuqeqeshwa kwamandla weDwala namandla
Amatshe ayimishini yokuqeqesha amandla emvelo. Uma ufinyelela emadwaleni aphansi, aphakathi nendawo amakhulu, kufanele usebenzise ngokunenzuzo amabhola omuthi wemvelo. Yenza "idwala lishaye" endaweni yokubhoboza ibhola. Squat phansi ukuze uphakamise idwala futhi uliphakamise ngokucophelela phezu kwekhanda lakho ngaphambi kokuba ulibeke phansi phambi kwakho. Isisindo sodwala nenhloso ye-slam ake uhambisane nokucindezeleka kokuphila kwansuku zonke futhi uyikhulule.
Inothi lokuphepha: Lokhu kungcono kakhulu endaweni epholile, njengesihlabathi noma indawo elula. Ungenzi ezindaweni ezilukhuni, ezifana nokukhonkolo noma amanye amadwala, njengoba idwala olahlayo lingase liphule noma liphule.
6 - Amandla EDwala Nokuqeqesha Okuyisisekelo
Uma uzizwa ulungele ukuxubha futhi ufuna imfucumfucu eyengeziwe ephumuzayo, sebenzisa idwala ukwenza idwala leplanki lihudula. Ngena endaweni yeplanki, noma ingalo eqondile noma ezisebunzini zakho. Beka idwala kude nawe, lingekho ibanga elingasese. Ukulinganisela ngakwesandla esisodwa, udonsela edwaleni emzimbeni wakho ngenye ingalo, ugcine isikhundla sakho seplanki. Ungabe ushaya idwala emzimbeni bese uphendulela izingalo, uphephe kude nawe uye ohlangothini, wenze isimo sendawo. Ikakhulukazi esihlabathini, ukumelana kuyokwengeza into ethakazelisayo, eguquguqukayo, eyinselele.
7 - Terrain Cardio Training
Abantu bavame ukuzitholela ezindaweni eziphambili cishe yonke indawo lapho behamba khona-behamba kahle ngokuhamba kalula, okunethezeka kusuka endaweni eyodwa kuya kwenye.
Esikhundleni sezakhiwo ezibushelelezi, ezenzakalelayo, sebenzisa indawo yasemvelo ukuze ukhuthaze futhi ikuselele. Sebenzisa ukuphakama kanye nezinto ezenziwa umhlaba kusukela: amadwala, ishlabathi, amatshe, kanye nosizi. Sebenzisa izithiyo zemvelo ezidinga ukuba uqhube phezulu, ugijime ngaphansi noma ulinganise. Vumela uhambe nomhlaba. Ungazami ukukugwema.
I-8 - I-Tree Neuromotor Yokuqeqeshwa Okuphelele Kwemithi
Zimbalwa izinto ezinomlingo ongaphezu komuthi omangalisayo. Into emangalisayo ngemithi akuyona nje ubuhle bayo, kodwa ifomu labo elingokoqobo. I-Strong, eyingqayizivele, inselele, futhi ihlale ikhona. Buyela emuva ebuntwaneni bakho bese uzama ukukhuphuka! Umuthi uzothatha inselele umzimba wakho wonke ngenkathi uzizwa ukuthi injabulo efana nezingane. Ukunyuka kwesihlahla kudinga ukuthi izingalo zakho zikudonsa, imilenze yakho isebenza ukuze ikuqhubekele phezulu, futhi umgogodla wakho ukugcina ulinganisela.
9 - Isihlahla se-Cardio Bursts
Uma uzithola uzulazula ehlathini, futhi ukhubeka esihlahleni somuthi, udumisa impilo yakho ngokuxhuma nayo! Shintsha ibhokisi liyekezela ukuqhuma kwe-stump. I-flatter ebusweni, ingcono. Amandla ngamathanga akho njengoba uqhuma udoti, ungene esitsheni.
Dlala ngendawo yakho ezungezile. Dlala ngezingqimba ezihlukahlukene zezintambo nobubanzi obuhlukene. Jabulela ngokwakho, ujabulele ukushisa, ujabulele impilo yakho kanye nokuphila okukuzungezile.
Inothi lokuphepha: Ngaphambi kokwenza izimpukane, susela indawo nganoma yimaphi amadwala noma izimpande ezingabangela ukulimala. Futhi, yenza lokhu ezindaweni ezimile ukuze ugweme ingozi yokulimala.
Ukuqeqeshwa kwamandla esihlahla sika-10: Okuyinhloko
Uma kugxila kwi-abs yilokho okufunayo, thatha igatsha elizinzile futhi wenze i-L-sit, udwebe imilenze yakho kuze kufike ku-hip-height futhi ubambe isikhundla se-L uma nje unakho. Hlola ukukhuthazela kwakho futhi ugcine imilenze iqinile futhi iqonde.
Zama lokhu: Yenza i-L ehlala lapho ugijima noma phakathi kwamasethi phakathi nesifunda sangaphandle.
Ukuqeqeshwa kwamandla emithi 11: Umzimba ophezulu
Uma izindawo eziphakemeyo ziyisithiyo esesabisayo, ungase uphinde uphume phezulu, ubambe igatsha elinamandla bese wenza amanye ama-pullups noma ama-chin ups. Ngenxa yokuthi amagatsha ashintshe, amanye amancane kunezinye, ungase uthole nokuthi izimpande zakho zivutha njengoba uzama ukubamba.
Inothi lokuphepha: Hlala uqaphele indawo okuzungezile ukuze ugweme ukulimala uma wehla egatsheni.
12 - Ukuqeqeshwa kweCore Core
I-Ocean yamanje ingasetshenziselwa ukuthuthukisa ukusebenza kwakho okuyinhloko . Ngemuva kokuzivocavoca okushisayo, okunesihlabathi kusebe lolwandle, okuncane kunelisekile kunokwakheka olwandle. Sebenzisa lokhu okupholile ukuze ungaqabuli kuphela kodwa ukugoqa iseshini ye-sweaty nge-abs-based based. Wade wangena emgodini (awudingi ukumbozwa ngamanzi) futhi wenze iplanethi ejwayelekile noma amapulangwe angasese.
I-ebb kanye nokugeleza kolwandle kuzokubangela ukuthi ugxile ekuqiniseni. Ungenza lokhu kuthutha ngendwangu eqondile, noma ngeziphambi zakho, kuye ngokuthi amanzi ajulile kangakanani. Ngisho noma izinyawo zakho zingenakuhlala ziqinile esihlabathini, usengagxila ekuqiniseni nasekugcineni imilenze yakho iqondile, iqinile, futhi ifinyelele.
Zama lokhu: Iplanki ejwayelekile, iplanti elintantayo, iplanki elingaphakathi (hlangana phakathi kwengalo eqondile namapulangwe angaphambili)