Le vidiyo ye-Cardio Workout yemizuzu engama-25 ifakazela ukuqeqeshwa kwamandla akufanele kube kancane

-Delile

• Phakamisa
• Pec Deck ukuze Cindezela
• I-single-Arm Front Squat Ukucindezela
• I-Side Bend Pull
• I-Single-Arm Burpee Deadlifts
• Buyekeza kwe-

Umbono oyiphutha ovamile ngokuzivocavoca nokuphakamisa izinsimbi, ikakhulukazi-ukuthi udinga ukusebenzisa imali engu-okuningi isikhathi ejimini ukuze uthole imiphumela. Lokho akulona neze iqiniso. Ungachitha ihora elilodwa kuya kwamabili ejimini uphakamisa izinsimbi kancane futhi, impela, ubona ukukhula kwemisipha (njengokuthi, The Rock). Noma ungase unciphise isikhathi sokuphumula bese ufaka umfutho owengeziwe kuwo wonke umzuzwana ukuze ujuluke futhi uphume emaminithini angu-25 aphansi.

Lokhu kuqeqeshwa kwe-dumbbell circuit workout evela kumqeqeshi wezinkanyezi zonke u-Jen Widerstrom uyisibonelo esiphelele: Kuyisekhethi yemizuzu emihlanu oyiphinda izikhathi ezinhlanu ukuze uthole ukujima okuyimizuzu engama-25 okuphinda kabili amandla kanye ne-cardio kokukodwa. (FYI nanku umehluko phakathi kokuqeqeshwa kwesifunda nokuqeqeshwa kwesikhawu.) Uma uqokelwe kabusha isikhathi, yenza umzuliswano owodwa. Kuqinisekisiwe, lokhu kunyakaza kwanele ukwenza lokho kuzivocavoca kwemizuzu emihlanu kuzwakale njengokungaphezulu kakhulu (futhi, hey, noma yikuphiukuzivocavoca kungcono kunokungajima).

Igama elihlakaniphile lika-Jen lalesi sitayela sesekhethi? "Isikwele esifushane." Wenza iminyakazo emihlanu ngemizuliswano emihlanu, okuyimizuzu emihlanu njalo. Akutholi kulula kunalokho. (Uma uthanda lokhu, uzoyithanda futhi i-Jen's 40-Day Crush Your Goals Challenge.)

Isebenza kanjani: Yenza ukunyakaza ngakunye iminithi elingu-1, uhlukanise isikhathi njengoba kukhonjisiwe. Yenza imizuliswano engu-5, uphumule kancane phakathi komjikelezo ngamunye.

Uzodinga: Isethi yama-dumbbells akhanyayo, ne-dumbbell eyodwa ephakathi nendawo kuya kwesisindo

Phakamisa

A. Yima izinyawo zivuleke kancane kunobubanzi behlombe ngokuhlukana, izandla zime ngendlela elungile phambi kwesifuba.

B. Ngokunyakaza okukhawulezayo, hlala phansi ukuze ushanele isandla sokudla phansi phansi uye kwesobunxele nangaphezulu, sengathi ukhetha okuthile phansi.

C. Njengoba isandla sokudla sikhuphuka ukuhlangabezana nesobunxele, yima bese ugxumela ukuwela unyawo lwesobunxele ngaphambi kwesokudla.

D. Ngokushesha gxuma izinyawo ngokuhlukana ukuze ubuyele endaweni yokuqala, bese uphinda ngakolunye uhlangothi: shanela isandla sobunxele phansi bese ugxuma unyawo lwesokudla ngaphambili.

Phinda umzuzu ongu-1.

Pec Deck ukuze Cindezela

A. Yima ngezinyawo ububanzi be-hip-wide, ubambe i-dumbbell (amakhilogremu ama-5 kuye kwayi-10) esandleni ngasinye. Ama-dumbbell e-Rack akhuphukela emahlombe nezingalo ezivulekile ukuze akhe indawo yeposi lomgomo ukuze aqale: ama-triceps anwetshwa ezinhlangothini futhi ahambisane naphansi, izindololwane zigotshwe ngama-engeli angu-90-degree, futhi izintende zibheke phambili. Hlanganisa umnyakazo kukho konke ukunyakaza ukuze izimbambo zingaqhubeki ziye phambili.

B. Bandakanya isifuba ukuze ucindezele izindololwane ndawonye phambi kwesifuba, ume kancane lapho izindololwane ziphambi kwamahlombe ngokuqondile.

C. Vula izingalo ukuze ubuyele endaweni yeposi legoli, bese ucindezela ama-dumbbell phezulu, ugcine izandla ngaphezu kwamahlombe.

D. Yehlisa izingalo kancane emuva endaweni yokuthunyelwe kwamagoli ukuze ubuyele endaweni yokuqala.

Phinda imizuzwana engu-30 ngesivinini esinensayo, esilawulwayo, bese usheshisa imizuzwana engu-30 yokugcina.

I-single-Arm Front Squat Ukucindezela

A. Yima izinyawo zivuleke kancane kunobubanzi be-hip ngokuhlukana kanye ne-dumbbell eyodwa (amakhilogremu angu-10 ukuya kwangu-25) esandleni sobunxele egejiwe phambi kwesifuba, intende yesandla ibheke kwesokudla bese indololwane ishutheke phakathi. Nweba ingalo yesokudla uyibeke eceleni ukuze uthole ibhalansi.

B. Faka futhi ufake okhalweni okhalweni nasemadolweni ukuze wehlele esikhungweni, ugcine umnyombo usebenza.

C. Cindezela phakathi nonyawo ukuze ume, ushayela izinqulu phambili futhi usebenzisa umfutho ukuze ucindezele phezulu kwe-dumbbell.

D. Yehlisa kancane i-dumbbell emuva endaweni yokuqala.

Phinda imizuzwana engama-30 ohlangothini ngalunye.

I-Side Bend Pull

A. Yima izinyawo zihlukene ngobubanzi be-hip kanye ne-dumbbell eyodwa (amakhilogremu angu-10 kuya kwangu-25) esandleni sobunxele ngaphandle kwenqulu yesokunxele nesandla sokudla ngemuva kwekhanda, indololwane ibheke eceleni.

B. Faka futhi uhlanganyele umgogodla ukuvimbela izimbambo ukuthi zingabhazami ziye phambili, bese ugoba isifuba ngakwesobunxele ukwehlisa i-dumbbell eceleni komlenze wesobunxele.

C. Khipha umoya ukukhuphula i-torso emuva enkabeni futhi kancane ngakwesokudla ukuze udonse i-dumbbell ubheke ngasekhwapheni langakwesobunxele.

D. I-dumbbell ephansi futhi uqondise i-torso ukuze ubuyele endaweni yokuqala.

Phinda imizuzwana engama-30 ohlangothini ngalunye.

I-Single-Arm Burpee Deadlifts

A. Yima ngezinyawo ezibanzi kancane kunobubanzi be-hip ngokuhlukana, ne-dumbbell esindayo (amaphawundi angu-25 ukuya kwangu-35) phansi phakathi kwemilenze, ehambisana nezinyawo.

B. Squat phansi ukutshala intende yesobunxele phansi bese ubamba i-dumbbell ngesandla sokudla. Yehla izinyawo ubuyele endaweni ephezulu yepulangwe enezinyawo ububanzi.

C. Gxumela izinyawo phambili ngaphandle kwezandla ukuze uhlale ku-squat. Yima, welule emadolweni nasezinqulwini ukuze uphakamise i-dumbbell phansi.

D. Hlehlisa ukunyakaza ukuze wehlisele i-dumbbell phansi, qaphela ukugcina ungemuva uqondile futhi ingqikithi ibambene yonke indawo.

Phinda imizuzwana engama-30 ohlangothini ngalunye.

Buyekeza kwe-