Le Sekethe Yemizuzu eyi-10 Ingaba I-Cardio Workout Enzima Kakhulu Owake Uyenza

-Delile

• Eqa Ibhokisi
• IBurpee Squat Hold
• Isinyathelo Esinye Esinyuka Nge-Jump
• Jump Squat on the Heel Tap
• Ama-skaters
• Ama-Plank Jacks
• Buyekeza kwe-

Yini engena ekhanda lakho lapho uzwa igama elithi "cardio"? Amashini okunyathela, amabhayisikili, ama-ellipticals, nemizuzu engu-20 ehlukumezayo ebheke iwashi?

I-flash flash: Noma abathandi bokuphakamisa izinsimbi kanye ne-inthanethi bethanda ukuzonda ku-cardio, akudingeki ukuthi kube yinto embi kakhulu emhlabeni. Empeleni, isekethe ye-cardio ebulalayo eyenzelwe ukuhlola amakhono akho ezemidlalo futhi ikhuphule i-HR yakho enqubeni ayikwazi ukuba mnandi nje kuphela, kepha ingaphela ngendaba yemizuzu. (Bheka futhi: I-Treadmill Trend eyenza ukugijima kungabi nesithukuthezi)

Thatha lesi sijikelezo sika-Felicia Romero, umqeqeshi ozinze e-Arizona kanye nomnikazi we-Fit Method, njengesibonelo. Konke okudingayo ibhokisi le-plyometric, isinyathelo, noma ibhentshi, indawo evulekile, nemizuzu eyi-10 ukusunduza imingcele yakho ye-cardio-akukho mishini, ama-TV, noma isithukuthezi esidingekayo. Kuqinisekisiwe, ngeke ube nesikhathi (noma amandla!) sokubuka iwashi.

Isebenza kanjani: Yenza umsebenzi ngamunye imizuzwana engama-20, bese uphumula imizuzwana eyi-10 ngaphambi kokudlulela kokulandelayo. Phinda isifunda sonke izikhathi ezi-3.

Uzodinga: I-timer nebhokisi, ibhentshi, noma isinyathelo

Eqa Ibhokisi

A. Yima nje phambi kwebhokisi ngezinyawo ezihlukaniswe ububanzi emahlombe.

B. Swayipha izingalo namahinge emuva nesifuba eside, iqolo eliyisicaba, nomgogodla obambene.

C. Shwiba izingalo uye phambili, usebenzisa umfutho ukugxuma uye phambili kancane, ufike kancane ngezinyawo zombili ebhokisini.

D. Sukuma, ukhiye amadolo futhi welule izinkalo. Ngokucophelela buyela phansi emhlabathini.

Phinda imizuzwana engu-20, bese uphumula imizuzwana engu-10.

IBurpee Squat Hold

A. Yima ngezinyawo ububanzi bucishe bube kude kunehlombe. Squat phansi endaweni elungile amadolo agobile nezandla phambi kwesifuba. Lesi isikhundla sakho sokuqala.

B. Beka izintende zezandla phansi phansi ngokuhlukana kobubanzi behlombe, futhi ngokushesha gxuma izinyawo ubuyele endaweni ephakeme yepulangwe.

C. Masinyane gxuma izinyawo ziye phambili ngaphandle kwezandla, bese uphonsa umzimba ukuze ubuyele endaweni yokuqala ngamadolo agobile nezandla phambi kwesifuba.

Phinda imizuzwana engu-20, bese uphumula imizuzwana engu-10.

Isinyathelo Esinye Esinyuka Nge-Jump

A. Yima cishe unyawo phambi kwebhokisi unyawo lwesokudla lubheke phezulu ebhokisini. Phumpu ingalo yesokudla phambili bese ingalo yesobunxele ibuyele emuva ukuze uqale.

B. Phusha unyawo lwakwesokudla ukuze ume phezu kwebhokisi, ushayele idolo langakwesokunxele lize liye edolweni eliphakeme, uphonsa amasentimitha ambalwa ebhokisini onyaweni lwesokudla, bese ushwiba ingalo yangakwesokudla phambili maqondana nedolo langakwesokunxele.

C. Phindela phansi unyawo lwesokudla ngedolo elithambile bese ungena ngokucophelela unyawo lwesobunxele phansi.

Phinda imizuzwana engama-20, bese uphumula imizuzwana engu-10. Phinda ngakolunye uhlangothi ngaphambi kokudlulela ekunyakazeni okulandelayo.

Jump Squat on the Heel Tap

A. Yima ngezinyawo ububanzi bokubanda ehlombe. Hinge ezinqeni nasemadolweni ukuze wehle ungene esikweleni, izandla ziboshwe phambi kwesifuba. Lesi isikhundla sakho sokuqala.

B. Gxuma, ujikisela izingalo emuva bese ukhahlela izithende ndawonye ukuze uthinte phezulu ekugxumeni.

C. Mhlaba ngokuthambile futhi ngokushesha wehlele esikhungweni sokubuyela endaweni yokuqala.

Phinda imizuzwana engu-20, bese uphumula imizuzwana engu-10.

Ama-skaters

A. Yima izinyawo zihlangene.

B. Thatha i-hop enkulu kwesokunxele, uhlale onyaweni lwesokunxele ngenkathi umlenze wesokudla udubula emuva futhi kwesokunxele ngemuva komlenze wesobunxele, wehlela elungeni eligobile.

C. Phusha umlenze wesokunxele ukuze uthathe i-hop enkulu iye kwesokudla, uhlale onyaweni lwesokudla kuyilapho umlenze wesokunxele uhlehla uye kwesokudla ngemuva komlenze wesokudla, uhlale elungeni eligobile. Qhubeka ushintshana izinhlangothi.

Phinda imizuzwana engu-20, bese uphumula imizuzwana engu-10.

Ama-Plank Jacks

A. Qala endaweni ephakeme yepulangwe namahlombe phezu kwezihlakala nezinyawo ndawonye.

B. Ukugcina umnyombo uzibandakanya nezinqulu phezulu, gxuma izinyawo, bese ubuyela ndawonye.

Phinda imizuzwana engama-20, bese uphumula imizuzwana engu-10.

Buyekeza kwe-