Thola ingqikithi yakho yemidlalo yezemidlalo ehlobo ngalolu hlelo lokusebenza lwesifunda. Ukuhlanganisa ama-killer ab abama-5 nge-60-second interps of jumping rope ngeke nje unikeze i-middlesection yakho isisindo sokudlala, kodwa uzokwakha ukuqina komzimba ngesikhathi esifanayo.
1 - Indlela Yokukwenza Kanjani Indlela Yokukwenza Kanjani Indlela Yokusebenza Ngokufanele
Qala ukusebenza kwakho okuyisisekelo ngokufudumala okushisa ukuze uthole igazi ligeleza futhi kancane kancane ukwandise izinga lokushisa lakho eliyisisekelo. Lokhu kungasiza ukunciphisa ingozi yokulimala.
Ukuzivocavoca kwangempela kuzoba nengqikithi yamaminithi owodwa wezinyathelo ezilandelayo ze-ab, nge- 60-seconds interval of jumping rope phakathi kokuzivocavoca.
2 - Bamba iplanki yangaphambili ngamaminithi angu-60
Qala ngamasekhondi angu-60 we- standard front plank yokuzivocavoca. Uma ungakwazi ukubamba lesi sikhundla kuwo wonke amasekhondi angu-60, inselele ngokwakho ngokuphakamisa ilungelo bese unyawo lwesokunxele luphuma emhlabathini ngokuhamba kancane, okuqhubekayo.
Uma uqedela lo msebenzi, yenza imizuzwana engu-60 yezintambo ukugwedla ngaphambi kokuthuthela emsebenzini olandelayo.
3 - Ingabe ama-crunches e-Crossover Ab ama-60 wesibili
I- crossover ab crunch iyisenzo esilandelayo esifundeni. Lokhu kuyisenzo esihle sokubhekisisa ama-obliques. Ukuze wenze lokhu kuvikelwa ngokuphepha, umgomo wakho ukuthinta isigqoko ngasinye emadolweni ngaphandle kokubopha intamo yakho phambili (landela isibonelo salowo muntu ngaphambili esithombeni, hhayi indoda engemuva). Kuwusizo ukubuka phezulu njengoba uqala futhi uphenduka kusuka ku-torso, hhayi entanyeni. Phinda okuphindaphindiwe okuphindaphindiwe, okulawulwayo ongakwenza ohlangothini olulodwa kumasekhondi angu-30 bese ushintshela kolunye uhlangothi kumasekhondi angu-30 asele.
Yenza amanye amasekhondi angu 60 angu-jumping ngaphambi kokuya emsebenzini olandelayo.
4 - Yenza ibhuloho elilodwa lomlenze Ukuvivinya imizuzwana engu-60
Ibhuloho elilodwa lomlenze alithathwa njengento yokusebenza yangaphakathi yamandla, kepha kuhle kakhulu ukusebenza uketshezi lwangemva (ngemuva komzimba) nokwakha ukugqama okuqinile kanye nezindwangu ezibalulekile ukuze kubonakale amandla kanye nokuzinza. Isihluthulelo sokwenza lokhu kube umqinisi omuhle oyinhloko ukumelana nokuvumela ukuthi izinyathelo ziqhube noma uhlangothi olulodwa lwesifuba ukushintshanisa noma ukujula emhlabathini. Uma ungakwazi ukugcina izinga lakho le-pelvis, uzobe uhlanganyele kangcono imisipha yakho yomzimba futhi uzokwenza kahle.
Kuleli sifunda, bamba ibhuloho elilodwa lomlenze ngamasekhondi angu-30 kolunye uhlangothi bese ushintshela kolunye uhlangothi emasekhondini angu-30 asele.
Landela lokhu ngeminye imizuzwana engu-60 ye-jumping rope ngaphambi kokuthuthela ekusebenzeni okulandelayo.
Uma unenkinga ngokucwilisa noma ukugxila ngakolunye uhlangothi, yenza isenzo sokuqala sebhuloho kuze kube yilapho ukha amandla okwanele ukwenza lokhu okulungile.
5 - Ukuphikisana Kwenziwe Nge-Medicine Ball ngezimpawu eziyisi-60
I-abs yakho ingase ishise kancane njengoba ushaya umsebenzi wesine esifundeni, i- oblique twist enebhola lomuthi . Uma kungenjalo, kuzoba sekupheleni kwalesi sikhathi se-second-60.
Ukuze ukwenze kahle, gcina izinyawo zakho uphakamise phansi futhi uphinde uthinte ibhola lemithi (isisindo sokukhetha kwakho) emuva nangaphandle ukusuka ngakwesokudla kuya kwesobunxele. Yenza lokhu ngokuhamba kancane, okulawulwayo yonke imizuzwana engu-60. I-Ouch.
Nalapha, yenza enye imizuzwana engu-60 yezintambo eqaqa ngaphambi kokuthuthela ekusebenzeni kokugcina.
6 - Ingabe u-Ab ubamba ama-Seconds angu-60
Ukuzivocavoca kokugcina edolobheni kuzwakala kulula kodwa kude. Ab abambelele nje-ukuthi-bamba isibhamu sakho emhlabathini (ukuhlala usondelene nomhlaba njengoba ungakwandisa amandla). Ungakwazi ukuguqa ngamadolo ukuze wenze kube lula noma ukuwaqondisa ukuze wenze kube nzima. Uma uqala ukukhathala, phakamisa kancane kancane ukuze unciphise umzamo, noma uphakamise bese uthatha amadolo akho ukuthatha ikhefu elincane. Ekugcineni, kufanele uhlose ukubamba isikhundla somzuzu wonke.
Isikhathi esisodwa sokubamba ngentambo futhi usuqedile. Umsebenzi omuhle!