Kulula ukunamathela ngamandla akho kanye nokusebenza kwe-cardio, ukwenza izivivinyo ezifanayo ngosuku olufanayo ngosuku ngalunye. Kodwa, kulula ngaso sonke isikhathi ukwengeza izinto ezihlukahlukene ekusebenzeni kwakho ngenkathi ushisa amakholori amaningi futhi ukhuthaze ukukhuthazela kwakho.
1 - Zama Ukuqeqeshwa Kwesikhashana
Enye indlela yokwenza lokho ukuqeqeshwa kwesikhashana . Umqondo ngemuva kokuqeqeshwa kwesikhashana ulula: engeza ukuqhuma okukhulu (kungaba ngejubane, ukumelana noma u-anaerobic-type moves) phakathi nokuzivocavoca kwakho. Umqondo uwukusebenza kanzima isikhathi esithile - lokho kusho ukususa imingcele yakho - bese wehla isikhathi esithile sokubuyiselwa.
Kunezindlela ezimbili eziyisisekelo zokwenza ukuqeqeshwa kwesikhashana:
Izikhathi ezilinganiselwe . Ngalolu hlobo lokuqeqesha, usebenza kanzima isikhathi esilinganisiwe noma ibanga bese uthola isikhathi esilinganisiwe. Lo msebenzi wokuqeda isikhashana unika isibonelo sesikhathi esilinganisiwe.
Izikhathi ezihlukahlukene . Kulolu hlobo lokuqeqesha, uvele usebenze kanzima uma nje ungakwazi futhi ululame isikhathi eside njengoba udinga ukulungele isikhawu esilandelayo esilandelayo. Isibonelo, uma uhamba noma ugijimela ngaphandle, ungakhetha okuthile kude futhi uphendule noma uhambe / ugijime intaba ngokushesha ngangokunokwenzeka futhi uhambe phansi ukuze uphinde uphinde uhambe.
Ukuqeqeshwa kwe-Aerobic Interval - Le ndawo enhle ukuqala uma uqala, ugxila ngezikhathi ezikucindezela ukuba usebenze kanzima, kodwa ungahambi kakhulu. Ngalolu hlobo lokuzivocavoca, ungenza imizuzu engu-3 ngokulinganisela futhi imizuzu engu-3 nje ephakeme kakhulu kunokulinganisa.
Ukuqeqeshwa kwe-Interval of Anaerobic - Uma uphumelele kakhulu, lolu hlobo lokuqeqesha lugxila ekwenzeni kahle endaweni yakho yokududuza, ukusebenza kanzima ngangokunokwenzeka ngezikhathi ezincane. Lo msebenzi ungahle usebenze amaminithi angu-5 bese uphuma yonke imizuzwana engu-30-60. Lokhu futhi ngezinye izikhathi kuthiwa ukuQiniseka kokuPhezulu kokuPhezulu kokuPhakamisa futhi kungabandakanya nokusebenza okuhlukahlukene okufana nokuQeqesha kweTabata , UkuQinisekisa okuPhezulu kokuPhepha kweSifunda kanye nokuPhathwa kweziMetaboli .
2 - Engeza amandla ku-Workout yakho ye-Cardio
Uma ufuna ukushisa amakholori amaningi ngenkathi uthuthukisa amandla akho, isivinini namandla, kungani ungangeze amandla amancane ekusebenzeni kwakho? Abagijimi basebenzise amandla, noma izivivinyo ze-plyometric , ukubasiza ukuba bagxume ngaphezulu, bahlale isikhathi eside futhi bavikele ekulimazeni. Kodwa akudingeki uqeqeshe njengomdlali ukuze uthole izinzuzo zokuqeqesha amandla.
- Ukuqaqa . Ukwengeza izinhlobo ezahlukene zokujula emsebenzini wakho kungabhekana nokushaya kwenhliziyo yakho. Zama ukugxuma phezulu futhi ufike endaweni egciniwe elincane njengeqhwa le- squat , ugijime phambili ngezinyawo zombili ngentshonalanga noma ugijimela esiteji noma esiteji ngezinyawo zombili ngesikhathi.
- I-One-Legged Jumps . Ukujiya ngezinyawo zombili kungaba yinselele kakhulu, kodwa kuzame ngomlenze owodwa futhi uzothola inselelo ehlukile yonselele. Zama ukungena egumbini, ugijimise esitebhisini noma nje ugijime phezulu bese phansi emlenzeni owodwa. Gcina ukuhamba kancane futhi kuqhuma.
- Ama-Jack Jack . Enye indlela yokwengeza amandla ngokwenza izikwele zesikhashana esincane. Gxuma uphinde uhlele endaweni egciniwe ebanzi ngangokunokwenzeka. Enyakatho yokuqhuma, gxuma izinyawo emuva ndawonye.
- Ama-Lunges Amandla . Ungenza okufanayo ngamaphaphu (lokhu kunzima!). Vele ungene emgodini bese uqaqa phezulu, shintsha imilenze emoyeni, bese uhlala endaweni engaphandle.
Ukuze uthole eminye imibono yokuthi ungangeza kanjani amandla ekusebenzeni kwakho, isihloko sami, i- Hardcore Cardio ihlanganisa imibono ehlukahlukene yokusebenzisa nokusebenza. Ungazama futhi lezi zenzo ze- cardio zokusebenzela ekhaya .
3 - Phakamisa izisindo ezinzima
Uma ufuna ukubona imiphumela kusuka ezinhlelweni zakho zokuqeqesha amandla, kunento eyodwa ebalulekile okufanele uyenze: ukulayisha ngaphezulu imisipha yakho. Ukwandisa imisipha yakho kusho ukuthi kufanele uphakamise isisindo esingaphezu komzimba wakho ongasisingatha. Uma wenza lokho, umzimba wakho uvumelanisa ngokuqina ngokwakha nokwakha izicubu ezinesisindo somzimba .
Inkinga yukuthi abaningi bethu badikibala kancane uma kuziwa ekuqeqesheni isisindo. Ukuphakamisa izisindo ezinzima kunzima futhi kungase kungakhathazeki uma ungasetshenziselwa ukuzwa. Kodwa, uma ufuna ukwengeza injabulo nokuqina okuncane ekusebenzeni kwakho, kungani ungahloli imikhawulo yakho ukuze ubone ukuthi ungenzani?
Akudingeki ukuthi uthathe konke ukuzivocavoca kwakho futhi ufuna ukuphepha futhi uvikele umzimba wakho ekulimaleni, ngakho-ke akudingeki ukuthi uqale ukuqala amandla. Kodwa, uma uphakamisa isisindo esifanayo nesisindo isikhathi eside, lo mqondo lapha ukuhamba kunzima kakhulu. Nansi indlela elula yokuhamba ngayo:
- Khetha isisindo esinzima kunazo zonke ozisebenzisayo (ube nebala uma uphakamisa kakhulu!)
- Phakamisa isisindo kaningi ngangokunokwenzeka ngefomu elihle. Impendulo yokugcina kufanele ibe nzima kepha ingenakwenzeka.
- Uma ungenza okungaphezu kweminyaka engu-15 noma engu-16, hamba kakhulu esikhathini esizayo bese uzama ukubuyela emuva kuka-10-12.
- Uma ungakhululekile ukuphakamisa okunzima kakhulu, zama nje isethi eyodwa ngesisindo esinzima futhi uqhubeke.
Enye indlela yokwengeza kancane kancane ukuzama ukuqeqeshwa kwamapiramidi. Ukuze uthole imibono, zama lezi zisebenzi zokuPiramidi zomzimba eziphezulu kanye nomsebenzi wePramidi ophansi .
4 - Zama Izinkomba Ezengeziwe Nokuhlanganiswa
Uma kuziwa ekuqeqesheni amandla, ezinye zezinyathelo ezinamandla kakhulu zihilela ngaphezulu kweqembu elilodwa lesisiphako nokunyakaza okungaphezu kweyodwa. Lezi zinhlobo zokuhamba zingakwandisa ukuqeqeshwa kwakho, kukuvumela ukuba uphakamise isisindo esiningi ngenkathi ikunika ikhalori eyengeziwe-okushiswa okuvela ekubandakanyekeni amaqembu amakhulu omzimba womzimba.
Akukhona nje lokho, ukunyakaza okuhlanganisiwe kuvame ukusebenza kahle, ukusebenza umzimba wakho ngendlela ohamba ngayo nsuku zonke.
Akungabazeki ukuthi usuvele wenza ezinye izinyathelo ezihlanganisiwe ekuqeqeshweni kwakho kodwa mhlawumbe kunezivivinyo ezahlukene ongazama ukuzitholela imisipha eminingi futhi wengeze ngamandla ekuqeqesheni amandla akho. Nazi ezinye izingxenye ezimbalwa ezithinta ukufaka phakathi kokusebenza kwakho:
- Izikwele
- Ama-lunges
- Ama-Deadlifts
- Hlanza futhi Cindezela
- Hamba i-Dips
- Pushups eseduze
- Imigqa
Ukuzivocavoca umzimba nakho kuhle ukusebenza imisipha eminingi kanye nesikhathi sokulondoloza. Ngokuhlanganisa izivivinyo ezenza imisipha ehlukahlukene ngesikhathi esifanayo, ungakwazi ukwengeza amandla kanye nokusebenza ekuxhumaneni, ukulinganisela nokuzinza:
- Izikwele ezinomshini ophezulu
- Lunge nge-bicep curl noma ukuphakanyiswa kwe-lateral
- Ama-Deadlifts ane-Lunge Press
- Ukuhlaselwa komlenze onomlenze owodwa onwetshiwe ezingeni le-hip
- Amabhuloho anomugqa ovukelekile
Ukuze uthole okuningi, hlola lokhu okusebenzayo:
5 - Izinto Ezincane Eziphansi
- Ihlisa kancane phansi . Thatha imizuzwana engu-4 noma ngaphezulu ukuphakamisa nokunciphisa isisindo
- Yenza isigaba esiphansi sibe nzima. Phakamisa isisindo sesigamu esingu-1 bese unciphisa isisindo semizuzwana engu-3-4
- Shintsha i-tempo kulo lonke isethi . Omunye umqondo wukunye ukuphindaphinda oku-2 ngesivinini esivamile nokuphindaphinda oku-2 ngesivinini esisheshayo (amasekhondi amabili kuya phezulu namasekhondi amabili phansi).
- Engeza ukubamba kwe-isometric . Gcwalisa iqoqo elilodwa lomsebenzi bese ubamba i-rep yokugcina imizuzwana embalwa. Isibonelo, yenza iqoqo elilodwa lama-curls e-bicep bese uphakamisa isisindo bese uphatha isikhathi eside ngangokunokwenzeka.
- Gcina ukungezwani emisipha . Nciphise ubude bakho bokuhamba kancane kancane ukugcina ukuphazamiseka okuqhubekayo kumisipha osebenzayo. Isibonelo, lapho ucindezela umlenze, ungaqondisi imilenze yonke indlela kodwa ugcine ukuguqa ngamadolo.
- Engeza impuphu . Ekupheleni kwesethi evamile (noma phakathi kwayo) engeza izinyathelo ezimbalwa, ezincane. Isibonelo, yenza ama-squats ayisishiyagalombili bese uhlala phansi ekupheleni kokuhamba bese uphawula izikhathi ezingu-8.