Ayikho imishini? Ayikho inkinga. Lesi sifunda sesiyonke somzimba wesifunda sihlanganisa izinhlobo ezihlukahlukene zokuzivocavoca umzimba ukuze usebenze umzimba wakho kusuka enhloko kuya ezinzwaneni. Ezinye zezinto ezihambayo zihlanganisa ukuqhuma kwe-plyometric nokunye okuhamba phambili. Shintsha ukuvivinya umzimba ukuze uvumelane nezinga lakho lokuzivocavoca.
Ukuqapha
Bheka udokotela wakho ngaphambi kokuzama lokhu okusemandleni uma kukhona ukulimala, izifo noma ezinye izimo. Lo msebenzi wokuzivocavoca okuphakathi / okuphambili.
Izinto ezidingekayo
Isihlalo, ibhentshi noma isinyathelo
Kanjani
- Yenza izivivinyo zesikhathi esikhakanyisiwe, esinye emva kwesinye, ngokuphumula okuphakathi phakathi
- Yenza isifunda esisodwa ukuze usebenze ngeminithi engu-10 kuya kwezingu-15, uphinde uphinde ufike izikhathi eziyisithupha ukuze usebenze isikhathi eside, okuthuthukisiwe kakhulu
- Engeza izikhathi zokuphumula ezingaphezulu uma kudingeka
Ukufudumala : I-cardio yokukhanya okulinganiselwe imizuzu engu-3-5
Umsebenzi ophakanyisiwe
- Isitayela sesifunda - Yenza umsebenzi ngamunye ngemizuzwana engu-30-60, enye ngemva komunye ukuphumula okuncane phakathi kokuzivocavoca. Phinda isifunda kuze kube izikhathi ezintathu, ngokuya ngesikhathi sakho, izinga lokuzikhandla nemigomo.
I-1 - 1 I-Minute Alternate Squats ne-Squat Jumps
I-Squat ephansi futhi ivinjiswe ngokuphindaphindiwe oku-2, bese wenza i- squat 2 Ihla : Ngaphansi kwe-squat bese uphonsa phezulu ngangokunokwenzeka, ukubuyela emuva ku-squat. Phinda, ushintshe ukuphindaphinda okubili kokuzivocavoca ngalunye.
Ukubuyela / Ukusetha / Ubude : amasekhondi angu-60
Shintsha ukuqina: Ngakho wonke ama-squat agijima ukuze akwenze kube nzima, yenza izikwele ezithinta amandla ukuze wenze kube lula
Amaminithi angu-2 - 1 amaminithi we-Lunges nama-Plyo
Hamba phambili ungene emzileni ononya onyawo, bese uphindela emuva bese uhamba phambili ngonyawo lwesokunxele. Phinda imizuzwana engu-30, uhamba ngokushesha ngangokunokwenzeka.
Landela nge-jumping amapay lunges : Iqala emgodini, gxuma uphinde ushintshe izinyawo emoyeni, ufike emgodini ngenye inyawo phambili. Phinda, ufike ngezinye izinyawo phambili.
Ukubuyela / Ukusetha / Ubude : amasekhondi angu-60
Shintsha ukuqina : Yenza zonke izimpungushe ze-plyo ngokuqina okukhulu, amaphaphu aphethwe amandla angaphansi.
I-3 - 1 I-Minute Crawls ye-Bear ne-Pushups
Ukuze ugibe lubheke , ugibele phansi bese uhamba izandla waya endaweni yeplanki. Yenza i-pushup, ngamadolo noma izinzwani, hamba izandla bese uphakamisa.
Ukubuyela / Ukusetha / Ubude : amasekhondi angu-60
Shintsha amandla: Engeza ukungena ekupheleni ukwengeza amandla
4 - One Leg Deadlift kuya Power Hop
Qala ngesisindo emlenzeni wesokudla kanye nezingalo ngqo. Ithiphu ezinqeni ukuletha i-torso ehambisana phansi ngenkathi iphakamisa umlenze wesobunxele ngqo. Yehlisa umlenze wesokunxele bese uphakamisa idolo. Phinda imizuzwana engu-30 bese ushintsha izinhlangothi. Lo msebenzi uyinselelo enhle ngaphandle kwesisindo, ngakho-ke yizwa ukhululekile ukushiya ngaphandle uma ungenalutho oluqine amanga nxazonke.
Ukubuyela / Ukusetha / Ubude : imizuzwana engu-30 ohlangothini ngalunye
Shintsha ukujula : Thatha ukugxuma ukuze unciphise amandla
5 - I-Wall Hlala Ngezikhwama Zama-Knee Lifts
Hlala odongeni noma ibhola (ngokuzikhethela), amadolo angama-angles angu-90 degree, isisindo ezithende. Ukubamba isikhundla, phakamisa unyawo olufanele ngamasentimitha ambalwa ukusuka emhlabathini. Ngaphansi futhi uphakamise unyawo lwesokunxele. Qhubeka ukushintshanisa inyawo ngayinye ehlala ku-squat yakho.
Ukubuyela / Ukusetha / Ubude : amasekhondi angu-60 ohlangothini ngalunye
Shintsha ukuqina: Sukuma ngemva kwemizuzwana engu-30 ukuze uthole ukunciphisa amandla
6 - I-Dips nge Izandiso Zomlenze
Hlala esitebhisini noma esihlalweni, izandla eduze kwamathanga, amadolo aphelile. Gwema isinyathelo bese ugoba ama-elbows ekudibaneni. Njengoba ucindezela phezulu, wandisa umlenze wesokudla, ufinyelele uzwane ngesandla sakho sokunxele. Phansi bese uphinda ngaphesheya, izinhlangothi ezishintshayo imizuzwana engu-60.
Ukubuyela / Ukusetha / Ubude : amasekhondi angu-60
Shintsha amandla: Thatha isandiso somlenze ngenani elincane
7 - amaBurpe
Squat bese ubeke izandla zakho phansi. Gwema izinyawo emuva endaweni yeplank, gxuma izinyawo futhi uphakame. Engeza ukujula ekugcineni ukuze uthole amandla amaningi, uma ufisa. Phinda imizuzwana engu-60.
Ukubuyela / Ukusetha / Ubude : amasekhondi angu-60
Shintsha ukuqina: Hamba ngezinyawo futhi ungene kancane, engeza ukuqhuma okukhulu
8 - Triceps Pushups nge Planks Side
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 / Ukusetha / Ubude : amasekhondi angu-60
Shintsha ukuqina: Yenza ukuhamba ngamadolo ukuguqula.
9 - Ibhuloho elinomlenze we-Leg
Esikhundleni sebhuloho, lungisa umlenze wesokudla bese uyiphonsa ohlangothini ngamasentimitha ambalwa. Buyisela emuva bese uphinda imizuzwana engu-30. Shintsha izinhlangothi bese uqedela ukuvivinya komunye umlenze imizuzwana engu-30.
Ukubuyela / Ukusetha / Ubude : amasekhondi angu-60
Shintsha ukujula: Bhonqa idolo ukuze unciphise amandla.