Uma ubheka ukuthi uphawule ukuhamba kwakho okusebenza ngaphandle noma ukusebenza okusebenzayo, lo msebenzi wokuPhumela we-Outdoor uzokuthatha ngezikhathi ezithile ezinzima ezizokwenza ukushaya kwenhliziyo yakho kuqhubeke. Ngokuxuba ukuhamba nokushintsha ukuqina kulo lonke ukuqeqeshwa, uzogcina umzimba wakho unselele futhi ingqondo yakho inentshisekelo. Ungasebenzisa le Ishadi Lokuthuthukiswa Eliqanjiwe ukulandelela i-RPE yakho (Isilinganiso sokusebenza okuveziwe).
Sicela ulungise ukusebenza ukuze uvumelane nezinga lakho lokuzivocavoca nemigomo.
Ukuqapha
Bheka udokotela wakho uma unesifo, izifo noma ukulimala.
Kanjani
- Yenza isikhawu ngasinye, esinye emva kwesinye, usebenzisa le Ishadi Lokuthuthukiswa Eliveziwe ukusebenza ngaphakathi kwezinga eliphakanyisiwe lokuFakazela (RPE) okubalwe ngakwesokunene kweshadi
- Gcwalisa isifunda esisodwa sokusebenza ngomzuzu wamaminithi angu-30 noma uqedele isifunda kabili ngomsebenzi womzuzu wamaminithi angu-60
- Yeqa noma yikuphi ukuhamba okubangela ubuhlungu noma ukungaboni kahle
- Ungase ubheke kancane kancane. Uma lokho kukukhathaza, thola ipaki noma umzila nabantu abambalwa abaseduze
| Isikhathi | Umsebenzi | I-RPE |
| Imizuzu emihlanu | Ukufudumala - Ukuhamba okukhulu | 4 |
| 2 imizuzu | Hamba noma ugijima Lona ijubane lakho lokuqala. Kufanele uzizwe sengathi usebenza, kodwa ukwazi ukuqhuba ingxoxo ngaphandle kokukhathazeka nokukhukhumeza. | 5 |
| 1 iminithi | Ukuhamba kwamaLunges Thatha isinyathelo esikhulu phambili ngenyawo eliphansi bese ungena emzimbeni (ukugcina ibhande langaphambili ngemuva kwezwane), hamba unyawo olungakwesokunxele ngakwesokudla bese ungena emgodini ngakwesobunxele. | 6 |
| 1 iminithi | Ukuhamba ngesivinini noma ukugijima Thatha ijubane lapha ukuze ungaphezu kwesisekelo | 7 |
| 1 iminithi | Hamba noma ugijima Yehlisa phansi okwanele ukunciphisa izinga lokushaya kwenhliziyo yakho emuva kokuqala | 5 |
| 1 iminithi | I-Sprints Khetha into ekude (isihlahla, ibhokisi lemeyili, njll) bese ugijima noma uhambe kuyo ngokushesha ngangokunokwenzeka. Hamba ukuze uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uzenzele. | 8 |
| Imizuzu emithathu | Hamba noma u-Jog Yehla phansi kokuqala. | 5 |
| 1 iminithi | I-Pushups yesihlahla Thola isihlahla bese umisa izinyawo ezimbalwa ukusuka kuso. Beka izandla esihlahleni phambi kwakho ngezinga le-shoulder. Bend the elbows bese wehla emthini in pushup. Phinda uphinde uphinde uphinde ungaphendule umzuzu owodwa. | 6 |
| 1 iminithi | I-Scissor Jumps Gcina izandla zakho esihlahleni ukusekela bese uqala ngezinyawo ndawonye. Hamba uphinde ulethe unyawo olungakwesokudla phambili, unyawo lwesokunxele emuva. Shintsha ngokushesha izinyawo bese uqhubeka ukhahlela izinyawo ngokushesha ngangokunokwenzeka ngomzuzu owodwa. Ukuze uthole amandla engeziwe, swing izingalo zakho kanye nezinyawo esikhundleni sokubamba esihlahleni. | 7 |
| 1 iminithi | Ukuhamba ngesivinini noma ukugijima Yandisa ijubane lakho lapha ukuze usebenze kanzima. | 8 |
| Imizuzu emithathu | Hamba noma u-Jog Yehla phansi kokuqala | 5 |
| 1 iminithi | Ukuhamba Okude Thola uhlangothi oluthile lwesigcawu noma umzila bese uqala ngezinyawo ndawonye. Ngaphansi kwe-squat encane bese uqaqa phambili ngezinyawo zombili ngangokunokwenzeka, uguqula izingalo zakho ukuze kukusize phambili. Qhubeka uqhubekela phambili emasekhondini angu-30, uthathe ikhefu lokuhamba, bese uqeda umzuzu | 8 |
| 1 iminithi | Ukuhamba ngesivinini noma ukugijima Hamba ngezinga elikuvumela ukuba unciphise izinga lakho lenhliziyo kancane. | 6 |
| 1 iminithi | AmaJogs aphezulu Njengoba ugijima, phakamisa amadolo kuze kube sezingeni eliphezulu (uma ungakwazi). | 7 |
| 1 iminithi | Ama-Jogs aphansi Njengoba ugijimela, ulethe izithende kuze kube sekugcineni kuze kube yilapho ungakwazi khona (njengokungathi ukhahlela uqobo lwakho). | 7 |
| Imizuzu emithathu | Hamba noma u-Jog Yehlisela emuva emuva kokuqala. | 5 |
| Imizuzu emithathu | Landa phansi ngokuhamba kalula | 3-4 |
| Inani: | Amaminithi angu-30 |