Uma kuziwa ekuzivocavoca, kunezindlela eziningi kakhulu zokuzihlela ukuthi zingadideka uma uqala ukuhlela uhlelo lokuqeqeshwa.
Uma ucabanga ngemikhombandlela , ekhombisa ukuthi wenza i-cardio okungenani izinsuku ezingu-5 ngesonto, amandla aqeqesha wonke amaqembu omzimba wakho okungenani izikhathi ezimbili ngesonto, futhi welula emva kokuzivocavoca, kubonakala sengathi udinga amahora ngosuku ukuze ulingane konke okukuyo .
Ngenkathi kunezindlela eziningi zokuzungeze le nkinga, omunye okungenzeka awucabangi ukuthi usebenza kabili ngosuku. Nakuba akuyona into ofuna ukuyenza isikhathi eside, ukusebenza kokubili nge-day kunezinhlobonhlobo zezinzuzo.
Ungakwazi ukuhambisana nakho konke okusebenzayo, uthole kabili i- afterburn , ushise amakholori amaningi, futhi mhlawumbe ungadlula ngaleyo ndlela enzima yokulahlekelwa isisindo.
Izinzuzo Nezimo ZemiSebenzi Emibili-A-Day
Esihlokweni sakhe esithi " I-Pros and Cons of Working Out Twins a Day ," isazi uLaura Williams sisho izinzuzo ezicacile: Usebenza okuningi, okusho ukuthi ushisa ama-khalori amaningi futhi uvikela umzimba wakho ezintweni ezifana nesifo senhliziyo ukukhuluphala.
Enye inzuzo ukuthi ungakwazi ukwandisa ukusebenza kwakho. Ngokuhlukanisa ukusebenza kwakho, ungafaka umthamo omkhulu wokuqeqesha, okusho ukuthi ungafinyelela imigomo yakho ngokushesha.
Lokhu kungase kube kuhle kumdlali noma umuntu ophikisanayo, kodwa lolu hlobo lokuqeqeshwa aluyona nje lezinzuzo.
Ukuzivocavoca njalo kungasebenzisa le fomethi ngezindlela ezihlukahlukene, kukunikeza izinketho eziningi zokuthi usebenza kanjani.
Izinzuzo
Ukuzivocavoca okufushane okuveziwe kuye kwafakazelwa ukuthi kuyasebenza, uma kungenjalo, kunokusebenza okuqhubekayo okuqhubekayo. Akukhona lokho kuphela, uma usebenza kabili ngosuku uthola kabili i-afterburn, ama-calories owushisayo ngemuva kokuzivocavoca umzimba wakho njengoba umzimba wakho usebenza ukubuyisela esimweni sakho sokuqala.
Izinzuzo eziningi zifaka:
- Isikhathi esiningi sokuzivocavoca - Isikhathi esiningi osichithayo ukusebenza, ama-calories angaphezu kokushisa konke futhi, uma umgomo wakho ukwehlisa isisindo , lokho kukuzuzisa.
- Ungangena ezinhlotsheni eziningi zokuzivocavoca - Kunezindlela eziningi zokusetha ukusebenza kwezinsuku ezimbili, njengoba uzobona ngezansi, kodwa inzuzo eyodwa yenza izinhlobo ezahlukene zokuqeqesha usuku lonke. Ungenza i-cardio ekuseni bese uqeqesha amandla kamuva ngosuku, isibonelo.
- Ukulahlekelwa lezo zinhlamvu ezimbalwa zokugcina - Nakuba ezimbili-izinsuku zingase zingabi yinto ofuna ukuyenza ngaso sonke isikhathi, zingaba kuhle amasonto ambalwa ukukusiza ukuba ulahlekelwe lawa amakhilogremu ambalwa okugcina enkani.
- Ukwenza amandla engeziwe - Ngezinye izikhathi, iseshini yokufundisa ngomhlaka-ntambama noma kusihlwa, kungakhathaliseki ukuthi i-cardio, amandla, noma ukuguquguquka, kungakhuphula amandla akho uma uvula ukuphela kosuku.
Izinsalela
Yiqiniso, ukusebenza kokubili kwansuku kunezinselelo ezithile ngokuya emsebenzini owenzayo nokuthi usebenza kanzima kangakanani. Abanye nje okumele bakhumbule bahlanganisa:
- Ukweqa ngokweqile - Uma wenza ukuvivinya umzimba ngokweqile okungaphezu kwesisodwa ngosuku, usengozini yokuxoshwa , ukushisa, nokulimala.
- Ukukhathala - Abaningi bethu banesigqi esithile se-circadian, bazizwa benamandla kakhulu kwezinye izingxenye zosuku kunezinye. Uma uzama ukusebenzisa i-Workout eyengeziwe, ungase uthole kunzima ukuphakamisa amandla ngemuva kokusebenza kakade kanye.
- I-sweat factor - Kuye ngokuthi yini okwenzayo, ukusebenza kokubili kwansuku kuhilela ukushintsha izingubo zokufunda, ukufudumala, ukwenza umsebenzi wokuzivocavoca, ukupholisa phansi, ukujuluka, njll. Lokhu kungase kube okuningi ukuzwa kabili ngosuku.
- Ukwandisa ukudla - Yiqiniso, into eyodwa engenzeka uma usebenza okwengeziwe ukuthi ungase ufune ukudla okungaphezulu. Umzimba wakho udinga uphethiloli kulowo nalowo msebenzi, kodwa kungase kudingeke ukuba ugxile ekudleni kwakho uma ungeza isikhathi sokuzivocavoca.
Amathiphu Okusebenza Okungcono
Izihluthulelo zangempela zokusebenza okuphephile, okusebenzayo kwezinsuku ezimbili, kuqala, izinhlobo zokusebenza ozikhethayo, okwesibili, ukuqinisekisa ukuthi unezinsuku zokuphumula lapho ukuze uvumele umzimba wakho uphumule, uphulukise futhi ukhule unamandla.
- Zama ukusebenza okukhulu kakhulu ekuseni - Uma wenza okuthile okulukhuni, njengokuqeqeshwa okuphakeme kwesikhashana , zama ukwenza lowo msebenzi wokuzivocavoca kanye nokuqeqeshwa okuncane kancane emini.
- Zinike isikhathi esiningi phakathi kokusebenza - Zinike amahora ambalwa phakathi kokusebenza futhi uqiniseke ukuthi udla kahle ukunikeza umzimba wakho amandla okuwudinga.
- I-Hydrate - Enye indlela yokulwa nokukhathala futhi ugcine umzimba wakho uphelelwe ukuqiniseka ukuthi uphuza amanzi anele usuku lonke. Uma ukusebenza kwakho kukhulu, ungase ufune nokuzama ukuphuza ezemidlalo ukugcina ama-electrolyte akho ehlelekile.
- Qala elula - Uma ungakaze wenze izinsuku ezimbili, qedela kuwo. Ungase unamathele nge-cardio yakho noma isimiso sakho samandla ekuseni bese wenza okuthile okufushane futhi kulula kamuva ngosuku ukuvumela umzimba wakho ukuba ujwayele ukusebenza okuningi.
- Hlela izinsuku zakho zokuphumula - Awudingi ukusebenzela kabili ngosuku ngosuku olulodwa, olunika umzimba wakho isikhathi sokuphumula. Zama ukuhlela usuku lokuphumula noma ukuvivinya kokukhanya phakathi kokusebenza kwakho kokubili ngosuku.
- Bheka izibonakaliso ozitholayo - Uma uzizwa ukhathele noma ukusebenza kwakho kuphawula, lokho kungaba uphawu lokuthi wenza okuningi. Uma kunjalo, zinike isikhathi esithile ukuze uvumele umzimba wakho uphinde utholakale.
Izinhlobo Zemihla Yokusebenza Yemizuzu Eyisithupha
Kunezindlela eziningi zokuhlukanisa ukusebenza, cishe akukho mkhawulo kulokho ongakwenza. Ngezansi uzothola izinketho ezimbalwa zokusebenza kokubili ngosuku.
I-Cardio-Day-A-Day Ejwayelekile
Lolu hlobo lokuqeqesha luvame ukuthi yini abagijimi abayenzayo ukuze balungiselele isigamu-marathons noma ama-marathons aphelele. Bangase baphume ukuze bagijime ekuseni bese benza omunye ukugijima kamuva ngosuku lokwakha ukukhuthazela kanye ne-mileage.
Ngomuntu ovamile, izikhathi eziningi ze-cardio zinenhloso ehlukile. Ungase ufune nje ukuphula i-cardio yakho ngoba awunayo isikhathi semizuzu engu-30 egcwele noma ihora.
Uma kunjalo, ungase ufune ukwenza umfutho omfushane wokuzivocavoca umzimba, imizuzu engu-10 kuya kwengu-20 izikhathi ezintathu noma ngaphezulu ngosuku. I-American College of Sports Medicine ikhombisa ukuthi le ndlela yokuya kwe-cardio ingasiza ekunciphiseni ukukhathala nokukhathala, ngenkathi ikuvumela ukuba uthole izinzuzo ze-cardio.
Vele uqiniseke ukuthi awukwenzi izivivinyo eziningana zokuzivocavoca kakhulu , ngoba lokho kungaholela ekweqeleni nasekulimazeni.
Isampula Sokuqeqeshwa Kwe-Cardio Eyisithupha-A-Day
Uma uhamba, ugijime noma wenze omunye umsebenzi we-cardio, ungakwazi ukumane uhlukanise ukuzivocavoca kwakho ngezikhathi ezimbili ezahlukene. Ngezansi enye inketho yokwenza imisebenzi emibili ye-cardio ngosuku olulodwa ngaphandle kokuyiqeda.
- Ukuzivocavoca 1 - am - imizuzu engu-15: Ukuhamba okuncane noma ukugijima
- Ukuzivocavoca 2 - pm - 20 imizuzu: 2 izifunda ze- 10 Minute Low Impact Home Cardio Workout
Ukuqeqeshwa kwamandla amabili-A-Day
Lokhu kuvame ukukhethwa kwabakhi bomzimba noma abagijimi abafuna ukwandisa amandla nobukhulu, kepha ukuvivinya umzimba okuvamile kungabuye kuzuze kulolu hlobo lokuqeqesha uma nje usebenza amaqembu ahlukahlukene e-muscle.
Mhlawumbe indlela elula yokuhlukanisa ukusebenza kwakho ngokukwenza umzimba ophezulu ngesikhathi sokuzivocavoca kanye nomzimba ophansi olandelayo. Ungase wenze umzimba ophansi ekuseni ngoba lokho kuvame ukufaka intela ngaphezu kokusebenza komzimba okuphezulu.
Uhlelo Lokuqeqeshwa Lwesibili Lwesibili Lokuqinisa Amandla
Kulolu hlelo, uzokwenza ukuhlukanisa ukusebenza izikhathi ezimbili ngesonto okungenani usuku olulodwa lokuphumula phakathi. Ukuzivocavoca kokugcina kuyisimo sokujikeleza esihlanganisa i-cardio namandla ukuze ube nokuthile okuhluke kakhulu kunamanye okusebenza.
Futhi, ukwenza lokhu isonto noma amabili kuhle, kodwa awufuni ukuwudlulela ekusebenzeni kokubili kwansuku.
Usuku 1
- I-Workout 1 - I- Lower Body Power kanye Nokusebenza Kwamandla
- I-Workout 2 - pm Ukusebenza Okunamandla Amandla Omzimba Namandla
Usuku 2
Ukuphumula noma i-Light Cardio
Usuku lwesithathu
I-Cardio. Ezinye izinketho:
- I-35-Minute Ukuzikhandla Ukusebenza Kweboredom
- Umsebenzi we-Cardio Endurance
- Ukuqeqeshwa kwe-30-Minute Interval
Usuku 4
- I-Workout 1 - i- Lower Body Superset Workout
- Ukuzivocavoca 2 - pm Super Body Supersets
Usuku 5
Ukuqeqeshwa kokuvuselela - Yoga , elula, noma i- foam roller
Usuku 6
I-Cardio ne-Force Force Circuit Challenge
Usuku 7
Umsebenzi wokuphumula noma wokukhanya
Amandla amabili-A-Day kanye neCardio for Fitness kanye Ukulahlekelwa Isisindo
Lokhu cishe uhlelo olufinyeleleka kakhulu kumuntu ojwayelekile ofuna ukulahlekelwa isisindo, ukulungele, nokwakha amandla nokukhuthazela ngaphandle kokuwunqoba. Ngenxa yokuthi kunezinhlobo ezihlukahlukene zokusebenza, ezinye eziqinile futhi ezinye zikhanya, usebenza ezindaweni eziningi zokuqina ngenkathi uvumela umzimba wakho ukuba ululame usuku ngalunye.
Usuku 1
I-Workout 1 - I-High Intensity Cardio
Ekusebenzeni kwakho kokuqala, uzokwenza umsebenzi omfushane wokujikeleza we-cardio. Ngemuva kokufudumala, uzokwenza uchungechunge lokuzivocavoca, olulodwa emva kolunye, ngayinye ngemizuzwana engu-30. Ukugcwalisa isifunda esisodwa, kufaka phakathi ukushisa-up, kuzokuthatha imizuzu engaphezulu kuka-10.
Ungakwazi ukuqedela esinye isifunda isikhathi sokusebenza isikhathi eside noma, uma ufuna ukwenza okuthile okuhlukile, yenza isifunda sakho sesibili ngaphambi nje kokusebenza okubili, okungukuthi umzimba wakho uphezulu.
Ukuqapha
Bheka udokotela wakho uma unemibandela yezokwelapha futhi weqa noma ushintshe noma yikuphi ukuzivocavoca okungazizwa kahle.
| Isikhathi / Ukubuyela | Ukuzivocavoca |
| 5 iminithi | Ukufudumala - Ukufudumala ngokuzivocavoca kwe-cardio ekhanya njengokuhamba endaweni, isinyathelo sithinta, ukugijima endaweni, njll. |
| 30 sec | Abagibeli bezintaba - Esikhundleni seplanethi, ezandleni nasezinzwaneni, gxila ngamadolo ngaphakathi naphuma ngokushesha ngangokunokwenzeka. |
| 30 sec | I-Plyo Lunges - Esikhundleni sokuhlala emlenzeni, umlenze owodwa phambili futhi umlenze owodwa ubuyele esimweni esinqunyiwe, ungene e-squat. Hamba uphinde ushintshe imilenze emoyeni ukuze uhambe ngomunye umlenze phambili. |
| 30 sec | Ukujula Okude - Ngamamitha ndawonye, ugijimise phansi ngangokunokwenzeka bese ugijimela phambili ngokusemandleni akho, ukufika ngezinyawo zombili, amadolo agugile. Hamba emuva ukuze uqale futhi uphinde. |
| 30 sec | I-Froggy iqhuma - i-squat phansi, ithinta ngezandla zombili phansi. Enyakatho yokuqhuma, gxuma phezulu ngangokunokwenzeka, ngokuchofoza izithende ndawonye emoyeni. Hamba ngamadolo athambile bese uphinda. |
| 30 sec | I-High Knee Jogs - Jog endaweni, ephethe amadolo phezulu ngangokunokwenzeka. |
| 30 sec | IJumping Jacks - Gwema izinyawo ngenkathi ujikeleza izingalo eziphezulu. Phindela emuva bese uphinda. |
| 30 sec | Ama-Burpe - Squat bese ubeke izandla zakho phansi. Gwema noma uhambise izinyawo emuva eplaneni, yenza umcibisholo (ngokuzithandela), bese uphonsa izinyawo futhi uphakame. |
| 30 sec | Ama-Skaters okusheshayo - Hamba ngakwesokunene ngangokunokwenzeka, ufike ngakwesokudla futhi ungeke unyawo lwakho lwesokunxele ngemva kwakho. Hamba ngakwesobunxele, wenze into efanayo futhi uqhubeke izinhlangothi ezishintshayo. |
| 30 sec | I-Heel Digs - Qala ngezinyawo ndawonye bese uqaqa, ufika ngakwesokudla unyawo nesithende sesokunxele phansi phambi kwakho. Hamba futhi ngokuphezulu ngangokunokwenzeka, shintsha izinyawo nomhlaba kwesithende sokunene. |
| 30 sec | I-Ski Abs - Esikhundleni seplanethi ezandleni nasezinzwaneni, gxumela amadolo angena ngaphandle kwe-elbow kwesokudla. Hamba emuva bese uphinda ngaphesheya. |
| 30 sec | Ama-Burpee Squats - Esikhundleni seplanti, gxuma izinyawo futhi ume endaweni ephansi kakhulu, uthatha izingalo ngqo. Ungama yonke indlela. Beka izandla phansi, gxuma izinyawo emuva bese uphinda. |
| Ingqikithi yesikhathi sokusebenza: 10.5 Amaminithi |
I-Workout 2 -Ukuqeqesha umzimba
Njengoba i-cardio yakho isendleleni (ngaphandle uma unquma ukwenza umjikelezo we-cardio njengemfudumalo yokuzivocavoca kwakho), lesi simiso sigxile emzimbeni ophezulu, unike umzimba ophansi ukuphumula.
Lena isimiso esiqondile lapho uzokwenza khona umzimba kabili noma ngaphezulu kweqembu ngalinye lezinsimba, wenze ngamunye ngezintathu ezintathu zezintambo ezingu-12. Lokhu kuhamba kuzolandelwa ngokushesha ngokuzivocavoca, 'ukugcoba', ukuthutha okuhloswe ukukhomba iqembu elifanayo lemisipha elingenalo ukuphumula lokwandisa amandla kanye nekhalori ukushisa.
Sebenzisa isisindo esanele ukuthi ungaqedela ukuphinda u-12 kuphela. Uma uhamba ngokwengeziwe, ukuphumula okungaphezulu okungase kudingeke phakathi kwamaqoqo.
Ukuqapha
Bheka udokotela wakho uma unemibandela yezokwelapha futhi weqa noma ushintshe noma yikuphi ukuzivocavoca okubangela ubuhlungu noma ukunganaki.
Izinsiza
Ama-dumbbells ahlukene, ama-band-resistant, ibhentshi noma isihlalo.
| Ukuzivocavoca | Isikhathi / Ukubuyela / ukusetha |
| Ukufudumala - Ukufudumala nge-cardio ekhanyayo noma izinguqulo ezilula zomsebenzi ngamunye. | Imizuzu emihlanu |
| I-Press Chest - Ukulala ebhentshini noma phansi, ubambe izisindo ngqo phezu kwesifuba. Bend the elbows emshinini we-chest, ukuletha izingxube nje ezingeni elidlulile ezingeni (izingalo zifana nokuthunyelwe komgomo). Cindezela izisindo uphinde uphinde uphinde uphinde uphinde uqhubeke. Amasekhondi angu-20-60 phakathi kwamaqoqo. | 3 x 12 ukubuyela emuva |
| Izimpukane Ze-Chest - Ukulala ebhentshini noma phansi, ubambe izinsimbi ezibheke phezulu esifubeni nezintende ezibhekene nazo. Ukugcina ukugoba okuncane ezinhlangothini, kwehlisa izisindo kuya ezinhlangothini ukuya ezingeni. Cindezela isifuba ukuletha izisindo emuva ukuze uqale uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde usebenzise imizuzwana engu-20-60 phakathi kwamasetha. | 3 x 12 ukubuyela emuva |
| Ukuhamba kwe-Toast: I-Pushups - Esikhundleni se-pushup, ngamadolo noma izinzwane, phansi kuze kube yilapho isifuba sishaya phansi, noma siphansi ngangokunokwenzeka. Gcwalisa zonke izinqola ezintathu, ukuphumula kuphela phakathi kwamasethingi. | Setha u-1: 12 ukubuyela emuva |
| I-Dumbbell Row - Bamba isisindo esinzima ngakwesokunene nesiphakamiso esivela ezinkalweni, ubuyele emuva futhi uphumule i-elbow yakho yesokunxele ngakwesokunxele sakho ukuze uthole ukusekelwa. Bend the elbow, ukudonsa it kuze torso bese ubuye phansi futhi for 12 reps. Shintsha izinhlangothi uphinde uphinde uzenzele amasethi amathathu. Ngeke udinge ukuphumula okuningi kusukela ukushintsha izingalo. | 3 x 12 ukubuyela emuva |
Phindaphinda izimpukane - Hamba uphinde ubambe izinsimbi, usuke ezinkalweni ukuze umhlane upheke, izintende zibhekane. Ukugcina ukugoba okuncane ezandleni, cindezela amahlombe ukuze uphakamise izintambo ngokuqondile kuze kufike ezingeni le-torso (ukuhola ngezimbambo). Yehlisa bese uphinda. Amasekhondi angu-20-60 phakathi kwe-reps. | 3 x 12 ukubuyela emuva |
| Ukuhamba kwezinambuzane: Imigqa ephezulu neBhan - Bopha ibhande elizungeze into eqinile phambi kwakho, uphinde uphinde ubamba ngezandla zombili ngezandla ngezandla ngqo emazingeni ehlombe, izintende zibheke phansi. Cindezela amahlombe bese uphonsa izingalo emuva ezingeni lezingalo (izingalo kufanele zifinyelele kuma-degree angama-90, efana phansi). Khululwa kancane, phonsa izintambo emuva ezingeni le-torso bese ukhulula. Yilokho impendulo eyodwa. | 16 x 1.5 kabusha |
| Impendulo ye-Overhead - Hlala ngezinyawo u-hip-width ngaphandle, izisindo ziqonde phezulu. Nciphisa izisindo, ugoqa izinkinobho emigodini yemigomo, izinsimbi ezisezingeni eliphansi. Cindezela isipele bese uphinda, ukuphumula emasekhondini angu-20-60 phakathi kokusetha. | 3 x 12 ukubuyela emuva |
| Ukuphakama kwesikhashana - Ukuma, izinyawo ezinqunu-ububanzi ngaphandle, izinsimbi ezinhlangothini zakho. Ukugcina ukugoba okuncane ezinhlangothini, phakamisa izingalo ngqo bese uphuma ezinhlangothini ukuze ubeke amazinga. Yehla futhi uphinde, uphumule imizuzwana engu-20-60 phakathi kwamaqoqo. | 3 x 12 ukubuyela emuva |
| Ukugubha Inambuzane - Imijikelezo Yezinwele - Bamba izinsimbi bese uqala ngezandla eduze kwamathanga. Thatha izisindo emuva, kuze kube sezingeni lehlombe, uzijikeleze kuze kube sekugcineni kwamathanga. Phinda ukuphindaphinda kwe-10, bese uphenduka futhi wenze izintambo ezingu-10 ezijikeleza emuva. | Setha u-1: 10 ubuye phambili Setha u-2: 10 ubuyela emuva |
| Amakhekhe e-Biceps - Hlala ngezinyawo u-hip-width ngaphandle bese ubamba izinsimbi phambi kwamathanga. Bend the elbows kanye curl izisindo up and down for 12 reps. Amasekhondi angu-20-60 phakathi kwamaqoqo. | 3 x 12 ukubuyela emuva |
| Amapulangwe Okugcizelela - Hlala ebhentshini bese ubamba isisindo ngakwesokunene, umgodi ngaphakathi kwethanga lesokudla. Ukusebenzisa ithanga njengesisindo njengoba ugoba i-elbow, ukulinganisa isisindo. Gcwalisa zonke izintambo futhi ushintshe izinhlangothi. Ungase ungadingi ukuphumula okuningi njengoba uhamba ngezinhlangothi. | 3 x 12 ukubuyela emuva |
| Ukuhamba kwe-Toast - I-Crazy 8 Amakhele A-Hammer - Bamba izisindo ngezintende zezandla ezibhekene nazo bese wenza ama-curl biceps ayisishiyagalombili, uyeke kancane. Ngokuphindaphindiwe okuyisishiyagalombili, qala kuphezulu nangaphansi. Kuzo zokugcina eziyisishiyagalombili zokupheka, i-curl yonke indlela phezulu nangaphezulu. | Isethi elingu-1, u-24 ubuyela |
| Izindandatho ze-triceps - Hlala ubambe isisindo esinzima ezandleni zombili. Thatha isisindo phezulu phezulu bese ugoba izintambo, uthatha isisindo emva kwakho. Cindezela i-triceps ukukhipha isisindo uphinde uphinde uphinde uphinde uphinde uphinde uqhubeke, uphumule imizuzwana engu-20-60 phakathi kwamaqoqo. | 3 x 12 ukubuyela emuva |
| Triceps Kickbacks - Hamba futhi ubambe izinsimbi ezandleni zombili. Ithiphu kusukela ezinqulwini kuze kube yilapho ingemuva iphansi futhi idlulele phansi bese idonsela izintambo phezulu kwesifuba. Ukugcina ama-stb static, wandise izisindo ngqo kuwe. Yehla futhi uphinde uphindiselele izikhathi ezingu-12, uphumule imizuzwana engu-20-60 phakathi kwamaqoqo. | 3 x 12 ukubuyela emuva |
| Ukuhamba kwe-Toast - I-Triceps Pushups - Ngena endaweni yokubamba, izandla zisondelene ndawonye namadolo noma izinzwane. Bend the elbows bese wehla ngaphansi pushup. Izandla zakho kufanele zibe ngaphansi kwe-ribcage ukuze izingalo zakho zivule umzimba, zibheke ama-triceps. Cindezela up bese uphinda. | 16 ubuyela |
Usuku 2
Usuku lwesithathu
Umsebenzi 1 - Steady State Cardio
Khetha noma yikuphi okuthandayo-ukugijima, ukuhamba, ukuhamba ngebhayisikili, noma imuphi umshini we-cardio bese usebenza ngamandla okulinganisela amaminithi angu-20 noma ngaphezulu.
Umsebenzi 2 - Ukuqeqeshwa Komzimba Okuphansi
Ngemuva kokuzivocavoca komzimba we-cardio, imilenze yakho kufanele izwe ihlanzekile futhi ilungele ukuhamba kulo mzimba ophansi. Lesi sigaba sihlanganisa izifunda ezine, ngasinye sinezivivinyo ezintathu ezihlukene zomzimba ophansi. Yenza umsebenzi owodwa emva komunye wesifunda ngasinye, uphumule bese uphinda.
Ukuze uthole umsebenzi omfushane, yenza isifunda esisodwa nje sezivivinyo.
Ukuqapha
Bheka udokotela wakho uma unenkinga yezokwelapha futhi weqa noma ushintshe izinyathelo ezikukhathazayo.
Izinsiza
Ama-dumbbells ahlukahlukene, ibhande lokumelana, isinyathelo noma izitebhisi, ibhola lokuzivocavoca.
| Ukuzivocavoca | I-Reps / Sets |
| Ukufudumala - Vumbela okungenani imizuzu emihlanu yokukhanya kwe-cardio noma izinguquko ezifudumele zohlelo ngalunye. | |
| Isifunda 1: Izikwele - Gcina izinsimbi esandleni ngasinye, izinyawo zezinyosi-ububanzi ngaphandle. Bhonqa ngamadolo bese uthumela izinyathelo emuva ku-squat, uya phansi ngangokunokwenzeka. Phonsa ezithende ukuze ume bese uphinda. | 16 ubuyela |
| Ama-Deadlifts - Ngezinyawo ezinqunu -ububanzi ngaphandle, izisindo phambi kwamathanga, i-tip kusukela ezinkalweni, futhi ubeke phansi isisindo kanye namahlombe emuva, wehlisa izisindo ngangokunokwenzeka, uhlasele imilenze. Gcina ukugoqa kancane emadolweni (ungaqhubeki). Vuka uphinde uphinde. | 16 ubuyela |
| Ama-lunges - Ngesimo esinqunyiwe, unyawo oluhamba phambili kanye nesokunxele ngakwesokunxele, bhonqa amadolo angene emagcekeni kuze kube ngamadolo womabili angama-angles angama-90 degree. Cindezela isipele uphinde uphinde uphinde uqhubeke kabusha ngaphambi kokushintsha izinhlangothi. | 16 ubuyela eceleni |
| Phinda | |
| Isifunda 2: Ukuhamba kwama-Lunges - Bamba izisindo futhi uqhube phambili ungene emzimbeni, uletha amavidi ama-angles angu-90 degree. Thatha umhlane wangemuva phambili bese uqhubeka uhamba, uthathe le nyawo phambili phambili. Qhubekela ekamelweni, ukushintsha amaphaphu. | 16 ubuyela |
| Izitebhisi Zesiqephu Esiseceleni - Vula ibhande lokumelana ngaphansi kwezinyawo zombili bese ubambelela ezandleni ukuze kube nokushayisana okuqhubekayo ebhentshini. Hamba ngakwesokudla bese ungena e-squat, uphinde ugcine ukungezwani ebhentshini. Hamba unyawo olungakwesokunxele bese uqhubeka uhamba futhi uhlakaze egumbini. Uma ufika ekupheleni, buyela emuva kwenye indlela. | 16 ubuyela |
Imfucumfucu Eyodwa Emigqumeni - Ukugcina idumbulu elilodwa, thatha umlenze wesokunene ngemuva kwakho, uphumule onzwane. Ukugcina isisindo emlenzeni wesobunxele nokugoba kancane emadolweni, isicu esivela ezinkalweni bese ugcina umhlane phansi njengoba usinciphisa isisindo phansi, ugijima umlenze. Cindezela i-glutes ukuthi iphinde iphinde iphinde iphinde iphinde iphindwe izikhathi ezingu-16 ekukhathazeni izinhlangothi. | 16 ubuyela |
| Phinda | |
| Isifunda 3 : Squat Wide - Hlala ngezinyawo, izinzwane ziphuma ngeceleni. Bamba isisindo esindayo ezandleni zombili bese uhlehliselwa ku-squat, uqiniseke ukuthi amadolo ahlale ehambisana nezinzwane. Cindezela ezithende ukuze ume bese uphinda. | 16 ubuyela |
| Isinyathelo Ups - Usebenzisa isinyathelo noma isinyathelo sesibili phezulu esitebhisini, bamba izinsimbi ezandleni zombili bese ubeka unyawo olufanele esiteji. Cindezela esithendeni ukuze uqhubeke. Yehlisa unyawo olungakwesokunxele emuva, ugcine unyawo olufanele ngesinyathelo sonke isikhathi. Phinda u-16 uphinde uguqule izinhlangothi. | 16 ubuyela |
| Isikhumba se-Goblet - Bamba isisindo noma i-kettlebell ezandleni zombili ngezinyawo. Bhonqa ngamadolo bese uthumela izinyathelo emuva uma ungena ngaphansi kwe-squat, isisindo esifubeni nesifuba esilwela amathanga angaphakathi. Njengoba umile, cindezela isisindo esiphezulu futhi ujikeleze ngakwesokudla. Phinda ukuhambisa, ukujikeleza ngakwesokunxele. Qhubeka ushintshana izinhlangothi. | 16 ubuyela |
| Phinda | |
| Isifunda 4 : I-Criss Cross Outer Thigh - Nge-band yakho yokumelana, ulale phansi bese ugibela ibhande ngaphansi kwezinyawo zombili. Thatha izinyawo ngokuqondile phezulu emoyeni, uhlasele ibhande bese udonsa phansi ukuze ukwandise ukungezwani ebhentshini. Njengoba izinyawo ziguquguqukile zivule izinyawo ngaphesheya, zibhekise emathangeni angaphandle. Phinda u-16 ubuyekeze. | 16 ubuyela |
| I-Inner Thigh Ball Squeezes - Lala phansi ufake ibhola phakathi kwezinyawo zakho, uthathe imilenze iqonde phezulu emoyeni. Cindezela ibhola bese ushiya kancane kancane, ugcine ukungezwani ebhola. | 16 ubuyela |
| I-Rolling Rolls on the Ball - Ukulala, ubeke izithende zakho ebhola bese uphakamisa izinkalo. Kusukela kuleso simo, gcwalisa ibhola ngaphakathi nangaphandle. | 16 ubuyela |
| Phinda |
Qeda ngomzimba ophansi ululame .
Usuku 4
Ukuphumula noma Umsebenzi Wokukhanya
Usuku 5
I-Workout 1 - I- Cardio Intensity Ephakathi
Usuku 6
I-Cardio / I-Strength Circuit
Ukuzikhandla kwamhlanje, uzohlanganisa i-cardio namandla ibe ngumsebenzi owodwa wesifunda wokubulala, ngakho-ke uzokwenza umsebenzi owodwa namhlanje. Lokhu kuqukethe kuhlanganisa izingxenye ezinhlanu, ngasinye sinokuhamba kwesimo se-cardio, ukunyakaza kwamandla omzimba wonke, ukuhamba komzimba okuphezulu nokuvivinya umzimba. Ungadlula wonke umshini wokuzivocavoca kanye ukuze usebenzise isikhathi esifushane noma uphinde ujikeleze izikhathi eziningi ngendlela oyithandayo.
Yenza isinyathelo ngasinye emva komunye ngaphandle kokuphumula phakathi uma ukwazi.
Ukuqapha
Bheka udokotela wakho uma unezinkinga zezokwelapha futhi weqa noma yikuphi ukuhamba okubangelwa ubuhlungu noma ukunganaki.
Izinsiza
Ama-dumbbells ahlukahlukene, ibhola lokuzivocavoca, i-Gliding Disc noma ithawula uma unezinkuni eziqinile.
| Isikhathi | Ukuzivocavoca |
| 5 iminithi | Ukufudumala - Ukufudumala ngokuzivocavoca kwe-cardio, ukukhulisa kancane kancane amandla okuthola umzimba wakho ulungele ukuzivocavoca okukhulu. |
| 30 sec | I-squat ihamba - Ngezinyawo ze- hip-width eceleni, ungene e-squat uzama ukuthinta izinzwane zakho phansi. Yeqa phezulu ngangokunokwenzeka futhi ubuyele emuva ku-squat, uphinde usebenzise imizuzwana engu-30. |
| 30 sec | I-Squat Press - Bamba izisindo ezingeni le-shoulder, izinyawo ze-shoulder-width ngaphandle. Squat futhi, njengoba usukuma, cindezela izisindo ngaphezulu. Phinda imizuzwana engu-30. |
| 60 sec | I-Overhead Press / Izindonganiso Ezisesibindi - Qala ngezinyawo ezinqeni-ububanzi ngaphandle, izisindo phezu kwamahlombe anezintende. Cindezela izisindo phezulu nangaphansi ngamasekhondi angu-30. Yehlisa izisindo ukuze baphumule phambi kwamathanga, izintende zibhekene namathanga. Hlanganisa ama-elbows bese uwadonsa phezulu, uhlasele isibambo kuze kube yilapho isisindo sisezingeni lesifuba. Yehla bese uphinda imizuzwana engu-30. |
| 60 sec | Ama-Woodchops - Ngezinyawo ezibanzi, ubamba isisindo ezandleni zombili kanye ne-squat. Phuma ngakwesobunxele, ulethe isidumbu esingaphandle komlenze wesokudla. Njengoba umile, swing the weight diagonally emzimbeni wakho ukuze isisindo sikhuphukele futhi ngakwesobunxele. Qinisekisa ukuthi ugijima ngakwesokudla ukuze ugweme ukulimaza idolo. Phinda imizuzwana engu-30 ohlangothini ngalunye. |
| 30 sec | Ama-Burpe - Squat futhi wabeka izandla phansi phansi kwezinyawo. Gwema izinyawo emuva eplanini (noma uhambe ngezinyawo uma udinga ukuguqulwa). Gwema izinyawo emuva, vuka uphinde uzume (ngokuzikhethela). Phinda imizuzwana engu-30. |
| 30 sec | Izikebhe ze-Bear - Squat bese ubeka izandla zakho phansi. Hamba izandla uze ungene eplanini. Yenza i-pushup (ngokuzikhethela), hamba izandla bese uphakamisa, uphinda imizuzwana engu-30. |
| 30 sec | I-Pushups - Finyelela endaweni yokubamba, izandla zikhulu kunamahlombe futhi uphumule ngamadolo (lula) noma izinzwane (nzima). Uma uphindela emuva futhi ungenayo, phonsa izigqoko zibe yi-pushup, uya phansi ngangokunokwenzeka. Push up bese uphinda imizuzwana engu-30. |
| 30 sec | Iplanki - Ngena endaweni yeplanki, uphumule emagqumeni nezinzwane bese ugcina umhlane uphahla futhi ungenayo. Uma lokhu kuyinselele, phumama ngamadolo. Bamba imizuzwana engu-30 ngaphandle kokugwedla noma ukuxosha izintambo. |
| 30 sec | Ama-High Knee Jogs - Ukujula endaweni, ukuphakamisa amadolo kuze kube sezingeni eliphezulu futhi uphonsa izingalo phezulu ukuze wengeze amandla. Phinda imizuzwana engu-30. |
| 30 sec | I-Lunge Emuva Ngemijondolo - Bamba ama-dumbbell bese uphindela emuva emlenzeni oqondile ophethwe ngonyawo onyawo. Ithiphu kusuka ezinkalweni ezinomhlane we-flat bese udonsa izintambo phezulu. Yehlisa izisindo, uqondise bese ubuyela emuva ukuze uqale uphinde uphinde uqhubeke ngaphesheya imizuzwana engu-30. |
| 30 sec | Izindonganiso eziphakeme - Bamba izinsimbi nezindwangu kusukela ezinkalweni, ubuyele emuva futhi ungangeni ngaphakathi. Izisindo kufanele zibekwe phansi ngezansi emahlombe ezinamahlombe ezibheke ngemuva kwekamelo. Cindezela amahlombe bese ugoba izinkalo, uzidonsa uphinde uphume emaceleni (ama-knuckles kufanele abheke phansi). Yehla bese uphinda imizuzwana engu-30. |
| 60 sec | Iplanki yangasese ene-Arm Sweep - Ngena emgodini ohlangothini, uhlezi ngakwesokunxele. Izinyawo zakho zingagxotshwa, enye phezu komunye, inqwaba-enye phambi komunye, noma ungakwazi ukuhambisa ngamadolo owodwa phansi ukuze ushintshe. Thatha ingalo yesokudla uphinde uyifinyelele phansi phansi phansi komzimba njengokungathi ufinyelela emuva kwekamelo. Phinda imizuzwana engu-30 ohlangothini ngalunye. |
| 30 sec | Abashayeli beqhwa - Kusuka endaweni egcwele isikhala, beza ezinzwaneni noma bagxume, bajikeleze ingalo yangakwesokudla nxazonke futhi phansi beqhekeze lapho ufika khona. Phindela futhi, lesi sikhathi sigijimela futhi siwehla ngengalo yesobunxele. |
| 60 sec | I-Side Lunge ne-Triceps Extensions - Qala ngezinyawo ndawonye bese ubamba isisindo ngakwesobunxele ngesigqoko se-elbow, isisindo esifubeni. Hamba uye ngakwesokudla ungene ehlangothini elihlangene. Umlenze wesokunxele kufanele ube oqondile, idolo elifanele liboshwe ezinqulwini emuva, zombili izinyawo ezikhomba phambili. Njengoba uhlala phansi, welula ingalo yesobunxele ekunweleni kwe-triceps. Gcwalisa amasekhondi angu-30 ohlangothini ngalunye. |
| 30 sec | Ama-Dips - Esihlalweni noma ebhentshini, ibhalansi ezandleni zakho, izinyawo eziqondile phambi kwakho. Bend ama-elbows ku-triceps ukudiphaza, kuphela ukuya kuma-degree angama-90 ezinhlangothini zakho. Cindezela isipele bese uphinda. |
| 30 sec | I-Spiderman Plank - Esikhundleni seplank, ezandleni nasezinzwaneni nasemgodleni ongemuva, ulethe idolo elungile, ulithinte elangeni elifanele. Thatha unyawo emuva futhi uthathe ibhande langakwesokunxele ubalekele ohlangothini olubheke ngakwesokudla. Qhubeka ukushintsha ngamadolo ngamasekhondi angu-30. |
| 60 sec | I-Lunge Jumps - Ngena endaweni yokuhlala endaweni, umlenze wangakwesokudla phambili kanye nomlenze wesokunxele emuva. Bhonqa amadolo angene emgodini bese ugoqa phezulu ngangokunokwenzeka. Izwe ngamadolo athambileyo. Yenza amasekhondi angu-30 ngakwesokudla bese ushiya. |
| 30 sec | I-Pivot Squat ene-Biceps Curl - Ngena emanzini amakhulu bese ubamba izinsimbi ezinamahlombe ezibhekene nazo. Bhonqa ngamadolo ku-squat kanti, uma ucindezela phezulu, phindela izisindo ku-curl yesando. |
| 30 sec | Amakhekhe e-Biceps - Bamba izinsimbi phambi kwamathanga, izintende zibheke ngaphandle bese zigoqa izinsimbi phezulu. |
| 30 sec | Ukushintshaniswa kweBhola - Lala phansi bese uthatha izingalo ngqo kanye nemilenze, futhi ubambe ibhola yokuzivocavoca phakathi kwemilenze. Hlanganisa i-abs bese uphahla phansi izingalo nemilenze phansi phansi. Buyisela futhi uthathe ibhola ezandleni zakho, wehlise izingalo nemilenze ukubuyela phansi futhi. Qhubeka, ukushintshanisa ibhola phakathi kwezandla nezinyawo imizuzwana engu-30. |
| Ingqikithi yesikhathi sokusebenza: imizuzu engu-17.5 | |
Usuku 7
Ukuphumula
Noma ngabe usungula ukusebenza kwakho kwezinsuku ezimbili, qaphela izinga lakho lamandla nokusebenza. Kungaba nzima emzimbeni ukwenza okungaphezu kweyodwa yokuzivocavoca, ngakho-ke lula kalula futhi ulalele umzimba wakho.
> Imithombo:
> ACSM | Ukukhishwa kwezindaba. "I-ACSM Issues Izincomo Ezintsha Ngezibalo Nekhwalithi Yokuzivocavoca." http://www.acsm.org/about-acsm/media-room/news-releases/2011/08/01/acsm-issues-new-recommendations-on-quantity-and-quality-of-exercise.
> Holmstrup M, Fairchild T, Keslacy S, Weinstock R, Kanaley J. Izikhathi eziningana zokuzivocavoca ezingaphezu kwe-12-h isikhathi ukunciphisa ukuhamba kwe-glucose okungaphezu kokuzivocavoca okulinganayo. I-Metabolism . 2014; 63 (4): 510-519. doi: 10.1016 / j.metabol.2013.12.006.