Lokhu kusebenza kwe- Strength Strength is Workout High Interval Interval Workout okuyinto inselele zonke imisipha emzimbeni wakho ngokuzikhandla, umzimba wonke umzimba. Ithebhu ngayinye isethwe kufaka phakathi amasekhondi angu-20 okuqeqeshwa kwamandla alandelwe imizuzwana engu-10 yokuphumla, ephindaphindiwe emaminithi angu-4. Lokhu kusebenza kungcono kakhulu kumazivocavoti asezingeni eliphezulu abakhululekile ngezinyathelo eziyinkimbinkimbi nokuqeqeshwa okukhulu.
Ukuqapha
Bheka udokotela wakho ngaphambi kokuzama lokhu okusemandleni uma kukhona ukulimala, izifo noma ezinye izimo.
Izinto ezidingekayo
Ama-dumbbells anesisindo esiningi
Kanjani
- Okunye ukuvivinya kweTabatha ngayinye, ukwenza ngamunye ngemizuzwana engu-20, ukuphumula imizuzwana engu-10 phakathi kokuzivocavoca ngalunye
- Qedela izivivinyo izikhathi ezingu-8 ngesamba samaminithi angu-4, uphumule umzuzu owodwa phakathi kweSetra Sets
- Qapha amandla akho kuwo wonke umsebenzi futhi uphumule ngaphezulu, uma udinga
- Shintsha ukuqeqeshwa okudingekayo futhi ugweme noma yikuphi ukuzivocavoca okubangela ubuhlungu noma ukungakhululeki
I-Squat Curl Cindezela Ngakwesokudla Ngakwesobunxele
Hamba ngesimo esinqunyiwe, unyawo lwesokudla phambili, unyawo lwesokunxele emuva. Gweba phansi bese ugoqa izisindo phezulu kwe-biceps curl. Cindezela izisindo ngaphezulu uma ushaya esimweni sokuma. Yehlisa izisindo, uphindaphinda imizuzwana engu-20 uphinde uhlale imizuzwana engu-10.
Yenza lokhu kuhamba emlenzeni wesokunxele ngesikhathi esizayo nxazonke.
Ama-Lunges Emuva Nasekugcineni Ngakwesokunxele Ngabe Ngesobunxele
Bamba izisindo eziphakathi futhi uqhubeke phambili nomlenze wesokudla. Phonsa esithende ukuze ubuye, phakamisa idolo ngenselele yokulinganisela bese uthatha umlenze wesokudla emuva endaweni ephikisanayo. Phinda imizuzwana engu-20 uphinde uhlale imizuzwana engu-10.
Yenza lokhu kuhamba emlenzeni wesokunxele ngesikhathi esizayo nxazonke.
Okunye ukuvivinya umzimba ngamunye, ukwenza ngamunye ngemizuzwana engu-20, kulandelwa imizuzwana engu-10 yokuphumula. Phinda imijikelezo engu-8 ngesamba semizuzu engu-4.
Phumla ngomzuzu owodwa
I-Curmer yamaHlathi ene-Power Squat
Bamba izisindo ezinzima ezandleni zombili. Swayipha izisindo emuva kancane uma ugijima, ubeka izisindo phambili zibe ngendwangu yesando ngenkathi uhlahlela phansi ngangokunokwenzeka. Sukuma njengoba wehlisa izinsimbi bese uphinda imizuzwana engu-20 uphinde uhlale imizuzwana engu-10.
I-squat ene-Overhead Press
Kusukela ekusetshenzisweni okudlule, thatha izisindo emahlombe nasesikhwameni, uphonsa izisindo phezulu uma usukuma. Phinda imizuzwana engu-20 uphinde uphumule imizuzwana engu-10.
Okunye ukuvivinya umzimba ngamunye, ukwenza ngamunye ngemizuzwana engu-20, kulandelwa imizuzwana engu-10 yokuphumula. Phinda imijikelezo engu-8 ngesamba semizuzu engu-4.
Phumla ngomzuzu owodwa
Ukuhamba ngePushups
Yenza amaphuzu angu-4 'ahamba' ngakwesobunxele (hamba ngakwesokunxele nangonyawo ngakwesobunxele, ungene emgodini, bese uhamba ngakwesokunene nomlenze ubuye ndawonye), bese u-4 ngakwesokudla. Phinda imizuzwana engu-20 uphinde uhlale imizuzwana engu-10.
Izikhazamiso Eziyinhloko
Ngena endaweni yeplanki, ezandleni nasezinzwaneni, ubambe izingqimba esandleni ngasinye. Donsela phezulu ngakwesokudla eduze kwe-ribcage bese unwebisa ingalo ibe yi-kickback. Phinda imizuzwana engu-20, ushintshe izingalo kumjikelezo ngamunye. Phumla imizuzwana engu-10.
Okunye ukuvivinya umzimba ngamunye, ukwenza ngamunye ngemizuzwana engu-20, kulandelwa imizuzwana engu-10 yokuphumula. Phinda imijikelezo engu-8 ngesamba semizuzu engu-4.
Phumla ngomzuzu owodwa
Ukuxosha ama-Dumbbell Rows
Bend esihlalweni, ubuyele emuva futhi uhambisane nesiteji ngezinsimbi ezilenga phansi. Bend the elbows bese udonsa izisindo kuze kufike emzimbeni in motion ukudonsa, ukudonsa izibalo 3. Yehla bese uphinda imizuzwana engu-20 bese uphumula imizuzwana engu-10.
Lunge Emuva Ngenkambo Ye-Double Arm
Bamba izisindo bese uphindela emuva ngomlenze wesokudla ungene emlenzeni oqondile. Ithiphu idlule kusukela ezinkalweni, iphinde iphinde iphane, bese idonsela izintambo phezulu emgqeni wesigcawu. Phinda ohlangothini olufanayo imizuzwana engu-20 bese uphumula imizuzwana engu-10. Izinhlangothi ezingezansi kumjikelezo ngamunye.
Okunye ukuvivinya umzimba ngamunye, ukwenza ngamunye ngemizuzwana engu-20, kulandelwa imizuzwana engu-10 yokuphumula. Phinda imijikelezo engu-8 ngesamba semizuzu engu-4.
Phumla ngomzuzu owodwa
Ukuphumula phansi: imizuzu emihlanu ye-cardio elula futhi elula
Isilinganiso Isikhathi sokusebenza: imizuzu engu-30-35