Le Workout Circuit Workout inikeza ukuzivocavoca umzimba okusheshayo, okusebenzayo konke okudingayo kuyisitezi nomzimba wakho. Lokhu kusebenza kuyisinqumo esihle uma ufuna ukusebenzela ehhovisi , ehotela, emthonjeni noma ufuna ukumane uphelele ukusebenza kwakho okuvamile.
Ukuqapha
Bheka udokotela wakho ngaphambi kokuzama lokhu okusemandleni uma kukhona ukulimala , izifo noma ezinye izimo.
Izinto ezidingekayo
Izitebhisi
Kanjani
- Yenza lokhu kuhlolwa njengoba kuboniswa esifundeni , wenza umsebenzi owodwa ngemuva kokunye noma ukuphumula okuncane phakathi kokuzivocavoca
- Gcwalisa isikhathi sesifunda 1 sokusebenza ngomzuzu ka-15-20 noma amasekhondi angu-2-3 ukuze ufunde ngokugcwele isikhathi eside
- Shintsha noma yikuphi ukuvivinya okubangela ubuhlungu noma ukungakhululeki
1 - I-Staircase ivulekile futhi iCardio Circuit
Amaminithi amathathu:
Kulungele. Hamba ngezindiza ezingu-3-4 izitebhisi ngokuhamba kancane, okulula. Uma unayo indiza eyodwa yezitebhisi, hamba phezulu futhi phansi emaminithini amathathu.
Iminithi elingu-1:
Hamba ngezinyathelo ngokushesha ngangokunokwenzeka
Iminithi elingu-1:
Hamba phansi ezitebhisini ngezinga elilula
2 - I-Stair Pushups
Indlela yoku:
Beka izandla zakho esiteji phambi kwakho (isinyathelo esiphezulu, kube lula lokhu kuthutha) futhi ungene endaweni ye-pushup, umzimba oqondile kusuka enhlokweni kuya ezithende. Hlanganisa ama-elbows bese ungena ngaphansi kwe-pushup, ucindezela isipele futhi uphinde uphinde ubuyele emuva. Ungashintsha ngokubeka ithawula noma ipansi phansi futhi wenze lokhu kuhamba ngamadolo.
Ukubuyela emuva / Isethi / Ubude:
16 Ukubuyela emuva
3 - Izikwele ukuya esiteji
Indlela yoku:
Hamba emuva emuva esitebhisini nase-squat kuze kube yilapho ngemuva kwakho kuthinta isinyathelo sesibili (noma ngokuphansi ngangokunokwenzeka) ngokuphindaphindiwe okungu-16.
Ukubuyela emuva / Isethi / Ubude:
16 Ukubuyela emuva
4 - Isinyathelo sokuhamba
Indlela yoku:
Beka unyawo olufanele esiteji sesibili sesitebhisi (noma ngaphansi, uma ngabe uzizwa uphakeme kakhulu kuwe), udlulisele isisindo esithendeni bese uphonse esithendeni ukuze ufike esitebhisini. Phindela emuva bese uphinda u-16 uphinde uqhube umlenze ngamunye.
Ukubuyela emuva / Isethi / Ubude:
16 Ukubuyela emuva
5 - Izikwele ukuya esiteji
Kanjani:
Hamba emuva emuva esitebhisini nase-squat kuze kube yilapho ngemuva kwakho kuthinta isinyathelo sesibili (noma ngokuphansi ngangokunokwenzeka) ngokuphindaphindiwe okungu-16.
Ukubuyela emuva / Isethi / Ubude:
16 Ukubuyela emuva
6 - I-Triceps Idizayini
Kanjani:
Hlala esiteji esiphansi ngezandla zakho eceleni kwezinqulu. Phakamisa izandla bese ugcina izinyathelo zakho eduze nezitebhisi, ugobe izintambo bese uhlehlisa phansi, ugcine amahlombe phansi kuze kube yizikhalo ezingama-degree angu-90. Phinda uphinde uphinde uphinde uphinde uqhubeke kabusha.
Ukubuyela emuva / Isethi / Ubude:
16 Ukubuyela emuva
7 - I-Cardio Circuit - I-Staircase Walk
Iminithi elingu-1:
Hamba ngezinyathelo, uthathe kabili ngesikhathi
Iminithi elingu-1:
Hamba phansi izitebhisi ukuze ululame
Imizuzu emibili:
Hamba ngezinyathelo ngezinyathelo ezihamba kancane, ezisheshayo
Iminithi elingu-1:
Hamba phansi izitebhisi ukuze ululame
8 - I-Wide Stance Stair Pushups
Indlela yoku:
Lokhu kufana ne-stair pushups oyenzile ngaphambilini, kuphela kulokhu ozothatha izandla zakho ngokubanzi kunamahlombe uma ugcwalisa amaphuzu angu-16, emadolweni noma ezinzwaneni. Ngokuthatha izandla ngokubanzi, uzothatha inselelo enkulu emisipha yesifuba.
I-Reps / Setha / Ubude:
16 Ukubuyela emuva
9 - Iziqephu ezihlukanisayo
Kanjani:
Hlala cishe izinyawo ezintathu noma ezinyaweni phambi kwesitebhisi bese ubeka umlenze wesobunxele kwisinyathelo esilandelayo, uphumule onyaweni. Ukugcina isisindo emlenzeni wangaphambili, ukuguqa ngamadolo bese ungena emgodini kuze kube yilapho ibhande langaphambili lingama-degree angama-90-degree. Phonsa isithende sokumisa ukuma uphinde uphinde uphinde uphinde ubuyele emuva ohlangothini ngalunye.
Ukubuyela emuva / Isethi / Ubude:
16 Ukubuyela emuva
10 - Ukuxosha izikwele ukuze uthathe isinyathelo
Kanjani:
Lesi sikhathi sama-squats akho, uzokweleka phansi ngangokunokwenzeka, uthinte isinyathelo uma ukwazi. Bamba leso sikhundla uphinde ushaye kancane kancane futhi uhambe kancane, uhambe kancane, uphinde uhambe kabusha.
Ukubuyela emuva / Isethi / Ubude:
16 ubuyela
11 - I-Triceps I-Dips
Kanjani:
Ngenxa yalolu daba lwe-triceps idiphs, zama ukwenza okuhlukile. Thatha izinyawo zakho phambili noma uphakamise unyawo ngesikhathi esisodwa ngenkathi ugoqa izimbambo zibe i-triceps dips. Nginselele ngempela i-triceps yakho.
Ukubuyela emuva / Isethi / Ubude:
16 Ukubuyela emuva
12 - I-Cardio Circuit
Iminithi elingu-1:
Hamba ngezinyathelo, uthathe kabili ngesikhathi
Iminithi elingu-1:
Vula izitebhisi ngokushesha ngangokunokwenzeka
Imizuzu emibili:
Hamba phansi ezitebhisini uphinde uphinde uphinde uhambe kancane kancane
Iminithi elingu-1:
Vula izitebhisi ngokushesha ngangokunokwenzeka
Imizuzu emibili:
Hamba phansi ezitebhisini uphinde uphinde uphinde uhambe kancane kancane