Thola Fit Fast Ngokuqeqesha Circuit
Ukuqeqeshwa kwesifunda kuhlanganisa ukuvivinya umzimba nokuqeqeshwa kokumelana ngendlela eyenzelwe ukuba kube lula ukulandela futhi inikeze umsebenzi omkhulu.
Ukuzivocavoca komunye umuntu "ukujikeleza" kuwukuqedwa kwazo zonke izivivinyo ezikhethiwe ohlelweni; umqondo wokuthi lapho isifunda ngasinye siphelile, uqala ekuzivocavoca kokuqala kwesinye isifunda.
Ngokuvamile, isikhathi phakathi kokuzivocavoca ekuqeqesheni wesifunda kufushane, futhi ukunyakaza okusheshayo ekuzivocavoca okulandelayo kuvame ukuhlanganiswa.
Izinhlelo zokuqeqesha zesifunda
Kungenzeka uye wasebenzisa olunye uhlelo lwami lokuqeqesha lwesifunda . Lolu hlelo luhlukile kancane, njengoba lunikeza isimo esiningi se-aerobic. Kodwa-ke, lolu hlelo lusabonisa inhlanganisela enhle yokumelana ne-aerobics ukugcina izinga lokushaya kwenhliziyo lihamba phambili, uma kungenjalo ukuphakama kwesibhakabhaka, nemisipha yomzimba ephansi futhi ephansi isebenza kanzima.
Isifunda sinomqondo olinganiselayo futhi ophakeme wokuvivinya umzimba ohlangene nezikhungo zesisindo nezamandla. Uzothola isikhathi sokuthola phakathi kwezivivinyo ezinkulu.
Funda kabanzi mayelana nesimiso sokuqeqeshwa kwesisindo nokuchazwa kokusebenzisa uma udinga ulwazi lomlando ngaphambi kokuthi uzame lesi sifunda.
Okudingayo
Lolu hlelo lwesifunda lwakhiwe nxazonke zezinto zokuzivocavoca ezine.
- I-tapreader
- Izimbongolo ezimbili
- I-mini-trampoline noma i-rebounder
- Umshini wokuzivocavoca noma indawo efanelekayo
Ungakwazi ukufaka indawo yebhayisikili ehambayo ye-treadmill noma i-trampoline encane uma ingatholakali noma elula endaweni yakho yokuzivocavoca noma indawo yokuvivinya ekhaya.
Uma ungajwayele ama-reboundol noma ama-mini-trampolines, lawa ma-trampolines amancane kuyindlela enhle kakhulu yokuthola ukuzivocavoca kakhulu ngaphandle kokuthinta kakhulu amadolo - inkinga kwabanye abantu abazama ukunciphisa umzimba.
Njengoba ziphansi, ziphephile uma uzijwayele. Hlola umthamo wokulayisha futhi uqiniseke ukuthi awusiyo umvukeli wezingane. Iningi lezinyawo lizobe lilodwa.
Kungase kudingeke ukuthi uhlele imishini ezindaweni ezimbili ezihlukene zokuzivocavoca. Uma kunjalo, hamba masinyane phakathi kwezigaba.
I-Circuit Program Exercises
- I-Warmup: I- Warmup enokuthulula nokunyathela okunamandla kokusebenza kwamaminithi angu-5 ukuya kwangu-10 ukuze uthole igazi eligelezayo.
- Ukuhamba okusheshayo kwe-Treadmill: Hamba ku-treadmill imizuzu engu-5 ngesivinini esisheshayo. Lokhu kufanele kube ngesisindo okumele uhambe ngaso ngokuqinile ngezingalo eziguqula ijubane nokulinganisela. Kufanele ukwazi ukukhuluma kodwa ungathukuthelisa kancane.
- I-Dumbbell Squat Press : Ngemuva kokushicilela phansi, hamba ngokushesha eminyakini ye-dumbbell squat. Uqala ngendlebe ebanjwe ehlombe ngalinye, ugoqa ngamadolo, kodwa akukho ngaphezu kwamathanga afana nomhlabathi, bese ushaya ama-dumbbell phezulu phezulu. Yenza amaqoqo amabili okuphindaphinda okungama-10 nemizuzwana engu-30 yokuphumula phakathi.
- I-trampoline encane: Okulandelayo, hamba ku-mini-trampoline. Kumele ujwayelane nalesi sici ngaphambi kokuqala isifunda. Qala ukuqhuma okulula ngezinyawo ezimbili ku-trampoline imizuzu embalwa kuze kube yilapho usuphumile emisebenzini ye-dumbbell. Manje, qala ukugijima njengoba uzongena emgwaqweni. Kuthatha ibhalansi elincane kakhulu kunezinyawo ezimbili ukuqhuma kodwa uzothola ngokushesha umbono. Yandisa ijubane lakho lokugijima "ngokusheshisa" imizuzwana engu-60. Lokhu kusho ukuthi ufanisa ukugijima ngokushesha ngomzuzu owodwa, kodwa kuphela phezulu nangaphansi ku-trampoline. Udinga ukwenza lokhu okuncane. Amadolo akho kuzodingeka aphakamise phezulu uma ugijima ngokuhamba phambili. Lesi sidingo akumele sibe yizinga eliphakeme kodwa kufanele lihambe ngendlela osebenza ngayo kanzima ngomzuzu owodwa - futhi ngezinga ongeke ukwazi ukukhuluma kalula. Misa, bamba imizuzu emibili, bese uphinda okwesibili imizuzwana engu-60 ngesivinini esisheshayo.
- I-Dumbbell Lunges : Hambisa ngokushesha esiteshini se-dumbbell. Bamba ama-dumbbell eceleni futhi uqhubeke phambili, umlenze owodwa phambili nangemuva, bese omunye. Zama ukuguqa amadolo ukusuka ekude kakhulu ngemuva kwezinyosi. Yenza okuphindwe kabili kweziphindwe ezingu-10 (zomlenze ngamunye) ngamasekhondi angu-30 ephumayo.
- Izikhwama : Yenza amaqoqo amabili ama-crunches angu-12 namasekhondi angu-30 ahlale phakathi.
- Isijikelezo Esilandelayo: Qala ukuvivinya umzimba ngokuphindaphindiwe uma usulungele isifunda sesibili. Uma ungenayo ukufinyelela kwe-mini-trampoline, yenza imizuzwana yakho engu-60 igaxekile kwibhayisikili elimisiwe elinokumelana ngokulinganayo. Isicelo esifanayo siyasebenza - sebenze kanzima imizuzwana engu-60 ukuze ukhukhumele kakhulu.
- Indlela Yokuthuthuka: Qala ngesifunda esisodwa (somsebenzi ngamunye) futhi ubone ukuthi izinga lakho lokuzivocavoca lisebenza kanjani manje. I-mini-tramp sprints ingase ikugodle kancane kancane uma ungafanelanga. Ungaphumula imizuzu engu-3 ukuya kwemihlanu bese uzama esinye isifunda. Zama ukuqhubekela phambili kuma-circuits amathathu alandelanayo ngokuhamba kwesikhathi, kodwa yenza kancane kancane. Isifunda esisodwa kufanele sithathe imizuzu engaba ngu-15 kuya kwezingu-20. Thola imvume yezokwelapha uma ungaqiniseki ngobuhle bakho ukuphatha lolu hlobo lokuzivocavoca.
- Ukuphumula okuphansi : Uma usuqedile, phuza phansi ngezinye izibani ezilula.
Indlela Yokusebenzisa Uhlelo Lokujikeleza
Gcina lesi sigaba ekusebenzeni kwakho kwempilo yokuzivikela. Yisebenzise njalo phakathi kwezinsimbi noma izikhathi ze-cardio ezihlukahlukene kanye nokushintsha kwezinga nokuqina.