Isitimela esiteji
Izitebhisi: Zinendlela yokukukhumbuza ukuthi ukuqina kwakho kungcono. Kungakhathaliseki ukuthi uqala ukukhukhumeza nokukhukhuma ngemva kokugibela indiza eyodwa, noma uthola umoya emva kokusebenzisa izindaba ezimbalwa, akukho lutho olulula ngokuthwala isisindo somzimba wakho ngokunyakaza.
Lokhu kungenxa yokuthi kungani kufanele uthathe ukuzivocavoca kwakho okulandelayo kubalandeli.
UShannon Colavecchio, umnikazi we-studio ye-Tallahassee-based Fitness, u-Badass Fitness, ungumdlali omkhulu wokuhlanganisa iziteleka zokusebenzela amaklayenti akhe.
Eqinisweni, uthatha abahlanganyeli beqembu lakhe e-Florida State University eDoak Campbell Stadium ukuze abahambise. Ngokusho kukaClavevecchio, "Akekho umshini ongaphakathi kwendawo yokuzivocavoca ongalingisa izinzuzo eziwusizo zenkundla yokudlala, futhi kungakhathaliseki ukuthi usebenza kanzima kangakanani, ngeke kukunikeze izinzuzo zokuqeqeshwa okuphambene nokusebenzisa inkundla njengendawo yakho yokudlala impi enkulu . "
Eqinisweni, uClavevecchio ucacisa izizathu ezinhlanu ezibalulekile zokuthi kungani kufanele ufake izitebhisi ekusebenzeni komzimba wakho njalo:
Ithuba lokuqeqeshwa komzimba ogcwele: Ungasebenza wonke amasentimitha omzimba wakho ngokusebenzisa lutho olungaphezu kwama-bleachers, ama-ramps, nama-handrails.
Izinketho ezingapheli: Kunezindlela eziningi zokuxuba isimiso sakho ukuze uthole umsebenzi wokubulala.
Ayikho imali yokuzivocavoca, ivulekile njalo: Izikole eziningi eziphakeme, amakholeji, kanye nezikhungo zomphakathi zishiya abashayeli bezemidlalo nezinkundla ezivulekile emphakathini. Vele kabili-hlola inqubomgomo ngaphambi kokuba uhambe-kungadumaza ukubonisa ngesikhathi isikhungo sivaliwe imicimbi yabafundi yangasese.
Umthengi ongenayo imali: Awudingi ukuhamba ngaphansi kommese-vele uthathe izitebhisi! Ukusebenza kwe-Stair kungenye yezindlela eziphumelela kakhulu zokuthola ukuphela okuqinile, okuphethwe yi-toned, njengoba zonke izinyathelo ezilodwa ozithathayo zibheke ama-glutes.
Yakha umuzwa ongenakunqotshwa: Ukusebenza kwezingcweti ngokwayo kungenza uzizwe sengathi ufa, kodwa uma usuqede uhlelo, uzozizwa ungenakwenzeka.
Ukuqeqeshwa kwezitebhisi zeClavecchio
Ngemuva kokuthola iqoqo labafaki bendawo endaweni yakho, musa nje ukukhuphuka futhi wehla izinyathelo-zama lokhu (okungahle kwenzeke ngesihluku) ukuvezwa kweClavecchio. Ngeke kube lula, kodwa uma usuqedile, uzozizwa ukhululekile.
1. Ukufudumala Okulula
Qala ngokufudumala okulula. Thatha izintambo ezimbili ezungeze ithrekhi noma inkundla, ukugijima ngezinga elilinganiselwe. Lokhu kuzokulungiselela amaminithi amathathu okuqala we-cardio drills.
2. I-Cardio Drills
Ukuhamba ngezinyawo ezilandelayo, uhamba kanzima ngangokunokwenzeka ngamasekhondi angu-30 ngalunye:
- Ama-Jacks: Yenza ama-jacks ejwayelekile wokubamba.
- Izilungiselelo Ezilungiselelwe: Isi-Squat esincane, sigijima ngokushesha, futhi yonke imizuzwana embalwa "usethe" emuva eplanini ngokubeka izandla zakho phansi ngaphansi kwamahlombe akho, ukubuyisela izinyawo zakho futhi ungene endaweni yeplanki ngaphambi kokuba ubuyele endaweni ephansi ye-squat lapho uqhubeka usebenza endaweni.
- I-skaters : Yenza i-curlyy plyometric i-curtsy ibuyele emuva-futhi-out, njengokungathi uyi skat skating skating endaweni. Qala ngokunyathela unyawo lwakho lokunene ngakwesokudla, bese uphahla umlenze wakho wesobunxele ngakwesokudla sakho njengoba usuwela phansi. Hlola inyawo lakho lokunene, ugobe unyawo lwakho lwesobunxele emuva kwesikhathi ngakwesobunxele ngaphambi kokunciphisa umlenze wakho wesokudla ngakwesokunxele sakho.
- Amathanga aphakeme: Hamba endaweni njengoba udonsa amadolo akho phezulu ngangokunokwenzeka esifubeni sakho ngesinyathelo ngasinye.
- Ama-Shuffles ohlangothini: Shiya izinyawo ezingu-10 ngakwesokudla ngaphambi kokuba uphenduke esimweni sakho sokuqala-qhubeka uguqulwa emuva nangaphezulu yonke imizuzwana engu-30.
- Ama-Burpe : Gweba phansi, faka izandla zakho phansi phansi kwamahlombe akho, uphinde ubeke izinyawo zakho endaweni egcwele, phakamisa izinyawo zakho ezandleni zakho endaweni yazo yokuqala, bese ugijima emoyeni phezulu ngangokunokwenzeka. Khumbula ukuhamba ngamadolo akho kanye nezintambo zibophe kancane ukunciphisa umthelela we-jump ngamunye.
3. Hit the Stairs
Njengoba manje usushushu, sekuyisikhathi sokushaya izitebhisi:
Qalisa futhi uphinde uhlase ama-bleacher kabili
Yenza izikwele ezingu-25
Yenza izinyathelo ezingu-15 zesinyathelo-ups , kuya enhlangothini lesokunene nangakwesobunxele, usebenzisa enye yamabhentshisi we-bleacher njengesikhulumi sakho
Yenza amabhentshi ama-triceps angu-25
Qeda ngama -pull-ins angu-25
Phinda sonke isifunda izikhathi ezimbili.
4. Ama-Ramp Drills ongakhetha kuzo
Uma ufinyelela emigwaqweni enkundleni yakho (lokhu kuvame ukusebenza kuphela ezindaweni ezinkulu), zama ukufaka lezi zikhonkwane kuhlelo lwakho:
Hamba kusukela phansi kuze kube yilapha phezulu
Qalisa izinga elilodwa lamakhamera, bese wenza ama-pushups angu-15, ama- burpees angu-10, nokuhlelwa kabusha kwodonga lwamaminithi angu-1 kuzo zonke izigamu uze ufinyelele phezulu
Amathiphu engeziwe okusebenza komfundisi weBleacher
Kungakhathaliseki ukuthi usebenzisa i-Colavecchio yokuzivocavoca noma esinye isimiso sokuzikhandla esiteji, kunezinto ezimbalwa okufanele uzigcine engqondweni ngaphambi kokuba uqale.
Njalo ufudumale kahle ngaphambi kokushaya ama-bleachers.
Thatha amanzi nawe bese uthatha amanzi amaminithi onke kuya kwemizuzu engu-15, ikakhulukazi uma usebenzisa isikhathi esishisayo.
Uma uzokwenza ukuhamba noma ukuvivinya umzimba emhlabathini, cabanga ukuletha umuthi.
Yazi isimiso sendawo futhi uhlele ukusebenza kwakho eduze nezinye izenzakalo.
Letha u-buddy noma ujoyine iqembu lokuzivocavoca-liphephile futhi lijabulisa ngaphezu kokuhamba yedwa.
Zama Ukusebenza Kwezinyathelo Ekhaya
Uma ungenayo ukufinyelela okulula kweqoqo lababhuli noma inkundla, ungakwazi kalula ukujwayela isimiso sikaClavecchio nganoma yisiphi isiteji sekhaya noma ihhovisi lakho. Sebenzisa lawa macebiso ukuze uqalise:
Ukufudumala ngokugijima imizuzu emihlanu, kulandelwa imizuzu emithathu ye-cardio drill echazwe ngenhla (i-jacks, isethi ekulungele, ama-skaters, amadolo aphezulu, ama-shuffles, nama-burpees).
Dive esitebhisini sokuzivocavoca ngokuqhubekela phezulu nangaphansi kwesiteji esisodwa sezitebhisi imizuzu emithathu, kulandelwa izivivinyo ezitholakala ngenhla (ama-squats, izitebhisi ezisezingeni eliphezulu, ama-triceps ama-dips, kanye ne-v-sit pull-ins). Gcwalisa lo mjikelezo kabili.
Lungisa isimiso somgwaqo ngokuqhubekela phezulu nangaphansi kwesiteji esisodwa sezitebhisi imizuzu emithathu, kulandelwa izivivinyo ezibalwe ngenhla (ukugijima okukodwa kuya phezulu ezitebhisini, amaphuzu, ama-burpees, nokuhlala kwodonga). Phinda umjikelezo wonke izikhathi ezintathu.
Izwi elivela
Ukusebenza kwezitebhisi kuyinselele ngokulinganayo. Uma usuqala uhlelo lokuqeqeshwa, ungase ufune ukuyeka ukuzama le nkundla kuze kube yilapho usuhlakulele izinga eliyisisekelo lokukhuthazela kwenhliziyo nokuqina kwamandla omzimba. Uma sekuyisikhathi sokuqala ukushaya izitebhisi, ungesabi ukuthatha kancane. Akunamahloni ekuhwebeni ukuhweba ukugijima noma ukunciphisa inani eliphelele lezinyathelo ogibelayo. Kungcono ukunciphisa indlela yakho ohlelweni olusha kunokuphelela kakhulu ukuzivocavoca ngesonto.