Uma ufuna ukuqeqeshwa komthelela ohlangene, okwenziwe umthelela ophansi , lokhu kuphelele kumuntu oqala noma osebenzisa umzimba ophakathi. Lokhu kuyisitayela sesitayela, okusho ukuthi uzokwenza umzimba wonke wama-cardio umzimba ngokulandelana, omunye emva komunye isikhathi esithile.
Ukuze uthole imiphumela ephezulu, zama ukuphumula phakathi kokuzivocavoca ngaphandle uma udinga ngempela ikhefu. Uma kungenjalo, hamba masinyane kusuka ekuzivocavoca umzimba kuya ekuzivocavoca ukugcina inhliziyo yakho ishade futhi ushise amakholori amaningi.
Bheka udokotela wakho uma kukhona ukulimala noma izifo.
Uzodinga ibhola lomuthi-sikhuthaza ukuthi usebenzise phakathi kwamakhilogremu angu-10 no-10 amakhilogremu, ngokuya ngezinga lakho lokuzivocavoca. Kungase kudingeke uzame ukuvivinya umzimba ngamunye ukuthola isisindo esinzima kuwe. Ungaphinda ubeke isisindo uma ungenalo ibhola lomuthi. Zizwa ukhululekile ukusebenzisa izisindo ezehlukene zokuzivocavoca ezahlukene.
Yenza konke ukuzivocavoca okulandelanayo emva kokunye noma ukuphumula okuncane phakathi kokuzivocavoca. Gcwalisa isifunda esingu-1 ngomsebenzi omfushane, umzuzu ongama-10 noma wenze izifunda eziningi njengoba uthanda isikhathi eside sokuzivocavoca. Shintsha ngokwezinga lakho lokuzivocavoca bese usuka noma yikuphi ukuzivocavoca okubangela ubuhlungu noma ukungakhululeki. Qapha amandla akho futhi uhlale phakathi kwezinga lesi-5 nezinga 8-9 kule shadi lokuzikhandla elibonakalayo .
1 - Isinyathelo sithinta
Qala ngalokhu kuhamba okulula okufudumele, uthathe isinyathelo esikhulu ngakwesokudla, uphakamise izingalo phezulu nangaphezulu. Zungqa izingalo emuva uma uthaya izinzwane ezingakwesobunxele eduze kwesinyawo sokunene.
Manje phuma ngakwesokunxele, ujikeleze izingalo phezulu bese uthinta izinzwane ezifanele ngakwesokunxele.
Qhubeka imizuzu engu-1-2, uhamba kancane kancane njengoba umzimba wakho ufudumala.
2 - Ama-windmills angasese kuya eceleni
Hamba ngemilenze ebanzi, izingalo ziqonde ngqo ezinhlangothini futhi zifane nephansi. Ngena emhlangothini ohlangothini olungakwesokunene, uguqe ngamadolo njengoba ujikeleza ingalo yesobunxele ukuya enyaweni ehlukile.
Phinda ngakolunye uhlangothi, uphaphule uhlangothi ngalunye bese ubeka ingalo ephikisanayo ngezinyawo.
Phinda umzuzu owodwa, uhamba ngokushesha ngangokunokwenzeka.
3 - I-Med Ball Circle Squats
Qala ukubamba ibhola le-med (3-5 lbs) ngakwesokudla eduze kwe-hip kwesokudla. Hamba ngakwesokunxele ungene ku-squat njengoba ujikeleza ibhola ngaphezulu, uphela ngakwesokunxele sakho se-hip.
Phindela emuva, ujikeleze isisindo emuva ku-hip kwesokudla bese uphinda imizuzwana engu-30 ohlangothini ngalunye.
4 - Izigqoko Zezinyawo Eziqondile Nebhodi Lemithi
Bamba i-med med (3-10 lbs) uphinde ubuyele emuva ngomlenze wesokudla emlenzeni owomlenze ngenkathi uguqula ibhola ngaphezulu.
Khipha umlenze wesokudla ngenkathi uletha ibhola yezinyawo emanzini (kulungile uma ungeke uyithinte).
Nciphisa umlenze ungene emgodleni njengoba uphakamisa ibhola bese uphinda imizuzwana engu-30 ohlangothini ngalunye.
5 - I-Med Ball Woodchops
Bamba i-med med (amakhilogremu angu-3-10) bese usuka ngakwesokudla, ususa ibhola lomuthi uphendukele ohlangothini olufanele.
Phindela emuva bese ugijimela ibhola ngokulandelana emzimbeni futhi phezulu emoyeni.
Phinda imizuzwana engu-30 ohlangothini ngalunye.
6 - I-Med Ball Knee Lifts
Bamba i-med med Bore isisindo ngqo phezulu. Phakamisa ibhande elifanele kuze kube sezingeni lesikhumba ngenkathi uletha izingalo phansi, uthinta isisindo emadolweni. Buyela ekuqaleni bese uphinda ngakwesokunxele.
Amadolo ahlukile bese uphinda ngomzuzu owodwa.
I-7 - Med Ball Squat futhi ufeze
Bamba ibhola lomuthi (amakhilogremu angu-3 kuya kwangu-10) bese ungena e-squat, uthatha ibhola elibheke phansi, uma unamandla. Sukuma uphinde uhlwithe ibhola phezulu, ungeze ukugxila uma ufuna.
Yehla bese uphinda ngomzuzu owodwa.
8 - Ngaphambi Kick With Lunge
Thatha umlenze wangakwesokudla emuva ngqo emgodini, uya phansi ngangokunokwenzeka noma uze uthinte phansi ngesandla sokunene.
Thatha umlenze wesokudla emuva bese ukhahlela ngomlenze ofanayo.
Phinda imizuzwana engu-30 ohlangothini ngalunye.
Izikhwama ezingu-9 ezisheshayo
Ukubamba izinsimbi ezilula kakhulu (ozikhethela), thatha isinyathelo esikhulu noma ugijime ngakwesokudla, uthathe umlenze wesokunxele ngemva kwakho nesisindo esinqeni.
Ingabe ukuhamba ngakolunye uhlangothi, manje uthatha umlenze wesokudla ngemuva kwakho nesisindo esinqeni.
Phinda umzuzu owodwa.
10 - ama-Squat Kicks
Bamba izandla phezulu ukuze uqaphe ubuso bakho bese ugijima phansi ngangokunokwenzeka, noma kuze kube yilapho izithamela zifana nendawo.
Njengoba usukuma, uletha idolo elifanele bese ukhahlela umlenze ngaphandle, kodwa ugweme ukuguqula ibhande.
I-squat bese ukhahlela ngakolunye uhlangothi, uphinda ngomzuzu owodwa.