Lokhu kuqhutshwa okuphambili kusekuhle ngokusimamisa umzimba , uhlobo lokuzivocavoca abanye abakholelwa ukuthi kuyindlela ephumelela kakhulu yokunciphisa isisindo bese ulungele. Lokhu okubandakanya kuhilela ukuqeqeshwa okuphambili, okuhlanganiswa okusebenza wonke umzimba.
I-1 - 10-Minute Met Con Workout
Ukuze usebenze ngokugcwele, kufanele uhambe konke ngesikhathi setiza zomsebenzi, kodwa khumbula ukuthi lena indlela yokuqeqesha kakhulu futhi ingakuthola ngokushesha. Ngincoma ukubamba emuva futhi, mhlawumbe, ngokungeza ukuphumula okuningi okokuqala ngqa. Lokhu kungenxa yokuzivocavoca okuthuthukile, okuhlangenwe nakho okungaziqondi ukusebenza kanzima.
Ukuqapha
Bheka udokotela wakho ngaphambi kokuzama lokhu okusemandleni uma kukhona ukulimala, izifo noma ezinye izimo.
Izinto ezidingekayo
Ama-dumbbells ahlukahlukene, a-kettlebell (okukhethwa kukho).
Kulungele:
I-cardio enamandla ephakathi kwemizuzu engu-3-5.
Umsebenzi ophakanyisiwe
Isitayela sesifunda : Yenza umsebenzi ngamunye imizuzwana engu-30, enye ngemva komunye ngemizuzwana engu-10 yokuphumula phakathi kokuzivocavoca. Phinda isifunda kuze kube izikhathi ezintathu, ngokuya ngesikhathi sakho, izinga lokuzikhandla nemigomo.
2 - ama-Burpe
Kanjani:
Squat bese ubeke izandla zakho phansi. Enyakatho yokuqhuma, gxuma izinyawo emuva endaweni yokucindezela-up, gxuma izinyawo emuva phakathi kwezandla uphinde ume. Engeza enye ingxube ekugcineni ngokuqina okukhulu. Phinda imizuzwana engu-30, usebenza kanzima ngangokunokwenzeka.
Ukubuyela emuva / Isethi / Ubude:
Imizuzwana engu-30.
Shintsha amandla:
Hamba izinyawo emuva njengendlela yokuguqulwa, engeza ukujula ngamandla.
3-Squat With Overhead Press
Kanjani:
Qala ngezinyawo ngezinyawo ze-hip-distance bese ubamba izinsimbi phezu kwamahlombe. I-squat ephansi ngangokunokwenzeka futhi uphonsa ezithende ukuze ume lapho uphonsa izisindo ngaphezulu. Phinda imizuzwana engu-30, usebenza kanzima ngangokunokwenzeka.
Ukubuyela emuva / Isethi / Ubude:
Imizuzwana engu-30.
Shintsha amandla:
Sebenzisa izisindo zokukhanya noma isisindo sokushintsha.
4 - Abaqaphi Bezintaba
Kanjani:
Esikhundleni se-pushup, gxumela amadolo angene futhi aphume ngokushesha ngangokunokwenzeka, ukushintsha izinhlangothi. Thinta izinzwane phansi ukuze ugijime noma ugcine emoyeni. Phinda imizuzwana engu-30, usebenza kanzima ngangokunokwenzeka.
Ukubuyela emuva / Isethi / Ubude:
Imizuzwana engu-30.
Shintsha amandla:
Hamba ngamadolo esikhundleni sokugijima ukuze ushintshe.
5 - Ukuhamba kwe-squat
Kanjani:
Beka izandla ngemuva kwekhanda, uphumele ngaphandle. Bhonqa ngamadolo ku-squat, ngamadolo ngemuva kwezinzwane kanye nesifuba sithembele kancane kancane. Jump njengoba phezulu ngangokunokwenzeka, ukufika ngamadolo athambile ibe squat. Phinda imizuzwana engu-30, usebenza kanzima ngangokunokwenzeka.
Ukubuyela emuva / Isethi / Ubude:
Imizuzwana engu-30.
Shintsha amandla:
Thatha ukugxuma ukuze unciphise amandla.
6 - Plyo Lunge
Kanjani:
Qala endaweni ehlelekile, unyawo oluya phambili, unyawo lwesokunxele emuva, kokubili amadolo angama-angles angu-90 degree. Hamba uphinde ushintshe izinyawo emoyeni, ufike emgodini onyawo olwesokunxele phambili, unyawo olunene emuva. Phinda imizuzwana engu-30, usebenza kanzima ngangokunokwenzeka.
Ukubuyela emuva / Isethi / Ubude:
Amasekhondi angu-30 ohlangothini ngalunye.
Shintsha amandla:
Thatha i-jump noma wenze i-jump jump encane, ngaphandle kokushintsha imilenze.
7 - Izikebhe ze-Bear
Kanjani:
Squat phansi futhi uhambe izandla zakho kuze kube yilapho usendaweni yeplanki. Yenza i-pushup ngamadolo noma izinzwani bese uhamba izandla emuva ku-squat uphinde ume. Engeza ukujula ekugcineni ngokuqina okukhulu. Phinda imizuzwana engu-30, usebenza kanzima ngangokunokwenzeka.
Ukubuyela emuva / Isethi / Ubude:
Imizuzwana engu-30.
Shintsha amandla:
Thatha umthamo wokuncipha okuphansi, engeza ukujula ngamandla.
I-Pushups Ngezinhlangothi Zecala
Kanjani:
Esikhundleni sokubamba, izandla zivulekile ndawonye, yenza i-triceps pushup. Njengoba usuka phezulu, jikela ngakwesobunxele, uthathe ingalo yangakwesokudla ngqo emgqeni ohlangothini. Phenduka emuva kwenye i-pushup, bese wenza iplanki yecala ngaphesheya. Phinda, ukushintsha izinhlangothi kumasekhondi angu-60.
Ukubuyela emuva / Isethi / Ubude:
Imizuzwana engu-30.
Shintsha amandla:
Yenza ukuhamba ngamadolo ukuguqula.
9 - Ukuguqula Lunge Nge Kettlebell Sweeps
Kanjani:
Qala ngezinyawo ngobubanzi kunezintambo, kettlebell noma isisindo ngakwesokunene. Pivot bese uphendukela umzimba bese ungena ngaphansi. Njengoba uphendulela phezulu, swing isisindo up futhi phezu ikhanda njengoba ubuyela emuva phambili. Shintshela izandla bese uphendukela ngakwesobunxele, wehla ungene emzimbeni futhi uthatha isisindo phansi. Qhubeka ushintshana izinhlangothi ngenkathi uguqula isisindo phezulu nangaphezulu (uma uphumelele, ungaphonsa isisindo ngakwesinye isandla phezulu kokunyakaza) imizuzwana engu-30, usebenza kanzima ngangokunokwenzeka.
Ukubuyela emuva / Isethi / Ubude:
Imizuzwana engu-30.
Shintsha amandla:
Thatha isisindo noma ugcine amaphaphu angajulile ukuguqula.