Uma ubheka ukwenza isipele ukusebenza kwakho kwangaphandle , kungani ungazisebenzisi esikoleni sakho esiphakeme sendawo, i-health club noma ithrekhi yekolishi? Lo msebenzi wokujikeleza okusheshayo uzosebenza umzimba wakho wonke ngengxube yezokuzivocavoca. Kukhona izifunda zombili ithrekhi nabashayeli bezingcingo kodwa, uma ungenawo ama-bleach, hlekisa noma uvele weqa bese uphinda izingxenye zethrekhi. Ungenza lokhu kusebenza kanzima noma kulula njengoba ufuna ngokusebenza kanzima noma ukusekela kuwo wonke umsebenzi.
1 - Landelela Umsebenzi Wokujikeleza
Ukuqapha: Bheka udokotela wakho uma unezifo, ukulimala noma izimo zezokwelapha ngaphambi kokwenza lokhu kudlalwa
Izinsiza: Ithrekhi, iqoqo labase-bhisikidi noma izitebhisi
Indlela yokwenza umsebenzi we-Circuit Workout
Gcwalisa isifunda ngasinye, wenze umsebenzi ngamunye emva komunye ngaphandle kokuphumula phakathi. Kungase kudingeke ufake amakhefu phakathi kwesifunda ngasinye ukuze ubambe umoya wakho. Sebenza ngezinga lakho siqu futhi ulungise ukusebenza ukuze uvumelane nezinga lakho lokuzivocavoca, imishini etholakalayo nemigomo.
Qala nge-Tracking Circuit Workout
Ukufudumala - Hamba ngokushelela nge-Lap / 400 m eyodwa
Hamba noma ugijime ngesivinini esilinganiselwe
2 - Landelela Isikwele 1 - Ukuqhuma Okuphezulu
I-1/4 i-Lap / 100m I- Jogs ephezulu
- Njengoba ugijimela, phakamisa amadolo akho phezulu, ukuphakama kwezinga uma unamandla. Land on the balls ezinyaweni zakho futhi ugcine amadolo ahlose ukuthatha umthelela.
3 - Track Circuit 1 - Izinkinobho Kicks
I-1/4 I-Lap / 100m Izikhwama Zomlomo Wezintambo
- Gijima, ulethe izinyawo phezulu emva kwakho ngokuphakeme ngangokunokwenzeka, njengokungathi ukhahlela uqobo lwakho.
1/4 I-Lap / 100m Hamba noma ugijime ngokushesha ngangokunokwenzeka
1/4 I-Lap / 100m Hamba noma ugijima ngezinga elilinganiselwe
4 - Umfundisi wesifundazwe 1
Hamba, ugijima noma ugijimise izitebhisi ze-bleacher bese uhamba phansi. 3-5 ukuphumula (kuye ngokuthi indlela abahamba ngayo bephezulu ngayo)
Isinyathelo se-Ups - 16 siphenduka
- Sebenzisa isinyathelo kuma-bleacher noma isiteji ngesitimela uma kudingeka. Beka unyawo olufanele esitebhisini bese uphakamisa phezulu, uthinta izinzwane ezingakwesokunxele uye esiteji. Hamba phansi uphinde uphinde uphinde uphinde uhambe emlenzeni wesokudla ngaphambi kokushintshela ngakwesobunxele.
5 - Umfundisi weSifundazwe 1 - I-Triceps Idizayini
Ukuphinda kuka- 20 i- Triceps i-Dips
- Hlala esiteji esiphansi ngezandla zakho eceleni kwezinqulu. Phakamisa izandla bese ugcina izinyathelo zakho eduze nezitebhisi, ugobe izintambo bese uhlehlisa phansi, ugcine amahlombe phansi kuze kube yizikhalo ezingama-degree angu-90. Phinda uphinde uphinde uphinde uvuselele ama-20.
6 - Umfundisi wesifundazwe 1 - Abaqhubi bezintaba
Ama-20 aphindaphinda ama- Mountain Climbers
- Beka izandla zakho esiteji esiphansi bese ungena endaweni yeplanki. Thatha idolo emabhokisini bese uhamba ngamadolo angakwesobunxele, ugijime ngamadolo bese uphuma u-20.
7 - Track Circuit 2 - Ukuhamba Lunge
I-1/4 I-Lap / 100m Ukuhamba Lunge
- Hamba phambili ngonyawo olufanele ungene emgodini, ugcine ibhande langaphambili ngapha kwesikhumba. Hamba unyawo olungakwesokunxele bese uqhubeka ungene emzimbeni. Amanye amaphaphu ahambayo angu-1/4 wephethini.
8 - Landelela i-Circuit 2 - I-Long Jump
I-1/4 Lap / 100m Ukuhamba Okude
- Hamba phambili kuze kube ngangokunokwenzeka ngezinyawo zombili ndawonye, ukufika ngamadolo buthambile. Qhubeka ne-1/4 yephethini, uma ungakwazi.
9 - Track Circuit 2 - Butter Kicks kanye High Jogs
I-1/4 I-Lap / 100m Izikhwama Zomlomo Wezintambo
- Gijima, ulethe izinyawo phezulu emva kwakho ngokuphakeme ngangokunokwenzeka, njengokungathi ukhahlela uqobo lwakho.
I-1/4 i-Lap / 100m I- Jogs ephezulu
- Njengoba ugijimela, phakamisa amadolo akho phezulu, ukuphakama kwezinga uma unamandla.
10 - Umfundisi wesifundazwe 2 - Isinyathelo sokuhamba
3-5 ukuhamba (kuncike ekuphakameni kwabancane) Hamba, ugijime noma ugijimise izitebhisi ze-bleacher bese uhamba emuva
I-16 ibuyelela isinyathelo se-Step Ups
- 16 ubuyela eceleni.
11 - Bleacher Circuit 2 - Pushups ye-Stair - Thola ama-Dips - Abaqhubi bezintaba
U-20 uphinda u- Stair Pushups
Ukuphinda kuka- 20 i- Triceps i-Dips
Ama-20 aphindaphinda ama- Mountain Climbers
Phinda uma uthanda noma upholile ngokuhamba nge-1-2 laps ngejubane elilula, elilandelwa yi-Stretch
Isikhathi sokusebenza esilinganisiwe: imizuzu engu-30-60