Lolu hlelo lwamaviki angu-4 lokujima luzokwenza ukuthi uzizwe unamandla futhi ufanelekile

-Delile

• Uhlelo lwakho lokuzivocavoca lwamaviki angu-4
• Amandla Okuzivocavoca 1
• 1. I-Dumbbell Cindezela i-squat
• 2. Ibhola Push-Up
• 3. IsiBulgaria Split Squat
• 4. I-Dumbbell Hlanza bese Ucindezela
• Amandla Okuzivocavoca 2
• 1. I-Dynamic Lunge
• 2. Ukuphakamisa Ingalo/Umlenze Okuphambene
• 3. Isinyathelo-up
• 4. UJackknife othambekele
• Isonto 1 Izikhawu zeCardio
• Iviki 2 Izikhawu zeCardio
• Isonto 3 Izikhawu zeCardio
• Iviki 4 Izikhawu zeCardio
• Buyekeza kwe-

Ingabe uzizwa ungenanjongo esimisweni sakho sokufaneleka? Awuqinisekile ukuthi ungayenza kanjani iTetris ukusebenzisa kwakho i-cardio namandla ndawonye ukuze uthole imiphumela eminingi? Lolu hlelo lokujima lwamasonto ama-4 luzofana nomqeqeshi wakho siqu nomngane wakho wokuziphendulela endaweni eyodwa, lunikeza isiqondiso sokujima sochwepheshe kanye neshejuli eqinile yokukugcina usendleleni. Ingxenye ehamba phambili? Iningi lokuzivocavoca lithatha imizuzu engama-20 noma ngaphansi — kodwa lungela ukujuluka.

"Ukuze ubone imiphumela, udinga ukuqinisa ukusebenza kwakho," kusho u-Alwyn Cosgrove, umnikazi weResults Fitness eSanta Clarita, CA. (Kuyiqiniso; isayensi iyakuqinisekisa.) Kungakho lokhu kuzivivinya okusheshayo kungakuhambeli kalula. Kepha hlala ungaguquguquki, futhi uqinisekile ukubona imiphumela evela kulolu hlelo lokuzivocavoca ngaphandle kwamahora okungena ngemvume ejimini. Ulungile?

Uhlelo lwakho lokuzivocavoca lwamaviki angu-4

Isebenza kanjani: Landela ikhalenda yohlelo lokuzivocavoca, wenze amandla ngamunye noma i-cardio Workout ngosuku olukhonjisiwe. Uma unesikhathi, engeza ukufudumeza nokupholisa phansi ekuqaleni nasekupheleni kokuzivocavoca kwakho. (Ungakhohlwa ukuthatha izinsuku zokuphumula—umzimba wakho uyazidinga!)

Ukujima kokuqeqeshwa kwamandla: Ukujima kwamandla okufakwe kulolu hlelo lokujima lwamasonto ama-4 kwabesifazane kufushane (izivivinyo ezine kuphela ngakunye) kodwa kushubile. Ngokushintshanisa ukunyakaza okungaphezulu nokwaphansi komzimba (entweni encane ebizwa ngokuthi ama-supersets), uzogcina izinga lokushaya kwenhliziyo yakho liphakeme futhi wandise ukushiswa kwekhalori ngenkathi usebenza yonke imisipha yomzimba wakho. Ngokuzivocavoca ngakunye: Yenza ama-reps ayi-12 kuye kwangama-15 wokuzivocavoca kokuqala okubuyela emuva, bese uphumula imizuzwana engama-60 kuye kwangama-90; phinda amasethi amabili kuya kwamathathu. Phinda ngokuzivocavoca kwesibili. Khumbula ukusebenzisa isisindo esiyinselele ngokwanele ukukhathala imisipha yakho ngasekupheleni kwesethi. (Ungeqi izinsuku zamandla; uzothola zonke lezi zinzuzo ngokuphakamisa izinsimbi.)

Ukusebenza kweCardio: Lolu hlelo lokuzivocavoca luhlukanisa i-cardio ibe izingxenye ezimbili: i-Steady-state cardio nezikhawu. Ngezimpelaviki, yenza okunye ukujima okunejubane elimaphakathi (ukuhamba, ukubhukuda, ukuhamba ngebhayisikili, njll.) ukuze uhlale usebenza futhi uthuthukise ukukhuthazela. Phakathi nesonto, uzothatha ukusebenza kwesikhawu ukushisa ama-calories (ngiyabonga, HIIT!). Kwenze kabili ngesonto. Ngenkathi ungasebenzisa noma isiphi isisetshenziswa se-cardio (umgwedli, ibhayisikili, i-elliptical), ngezansi uzothola wonke amaviki amane okusebenza kwesikhawu ongakwenza ku-treadmill. Uzosebenzisa i-Rate of Perceived Exertion (RPE) yakho, noma ukuthi kunzima kangakanani ukuzivocavoca esikalini sokukodwa kuya ku-10 (10 kube nzima kakhulu). Uma ukuzivocavoca kuzizwa kulula kakhulu, zama ukungeza inselelo ephakanyisiwe.

Amandla Okuzivocavoca 1

1. I-Dumbbell Cindezela i-squat

Ithagethi: Ama-Quads, ama-Glutes, ama-Hamstrings, amahlombe

• Yima ngezinyawo ububanzi be-hip-wide, ubambe i-5- to 8-pound dumbbell esandleni ngasinye ekuphakameni kwamahlombe, izintende zibheke phambili (aziboniswa).
• Squat phansi, welula izingalo ngaphezu kwekhanda; sukuma wehlise izingalo endaweni yokuqala
• Phinda.

Kugcine kulula: Bamba izinsimbi ezinhlangothini.

Inselele ngokwakho: Bamba izinsimbi ezingenhla kwekhanda kulo lonke lolu vivinyo.

2. Ibhola Push-Up

Okuqondiwe: I-Triceps, Isifuba, i-Abs, Amahlombe

• Ngena endaweni yokuphusha phezulu, izandla zibe ububanzi behlombe ngokuhlukana ebholeni elizinzile, ubuyele emuva uqonde bese udonselwa ngaphakathi.
• Isifuba esingezansi sibheke ebholeni, sikhombe izindololwane ngaphandle, sigcine i-abs siqinile nekhanda liqondaniswe nezinqulu.
• Buyela emuva endaweni yokuqala bese uyaphinda.

Kugcine kulula: Yenza umnyakazo phansi ngaphandle kwebhola.

Inselele ngokwakho: Phakamisa umlenze ngenkathi wenza umnyakazo.

3. IsiBulgaria Split Squat

Ithagethi: Izintambo, ama-Quads, ama-Glutes

• Yima ngomhlane ngamamitha amabili kuya kwamathathu kude nebhentshi noma isihlalo esiqinile. Beka phezulu onyaweni lwesokudla esihlalweni.
• I-Bend kwesokunxele amadigri angama-90, ukugcina idolo lihambelana neqakala. Bamba ukubala okungu-2, qondisa umlenze ngokubala okungu-4 bese uphinda. Shintsha izinhlangothi ngemva kwesethi engu-1.

Kugcine kulula: Yenza ukushintshana kwamaphaphu, akukho bhentshi.

Ziphonsele inselelo: Bamba ama-dumbbells ezinhlangothini ngenkathi ugcina umlenze emuva ebhentshini.

4. I-Dumbbell Hlanza bese Ucindezela

Okuhlosiwe: Amahlombe, Ama-Hamstrings, Ama-Glutes, Ama-Quad

• Yima ngezisindo phambi kwamathanga, izintende zibheke phakathi.
• Gqoka, wehlise izisindo ngenhla nje kwamadolo.
• Dweba izisindo esifubeni sakho, eduze kwesifuba ngangokunokwenzeka (kungakhonjiswa).
• Yima uqonde, izintende zezandla ziphenduka zibheke phambili, bese ucindezela izisindo ngenhla kwekhanda (azikhonjiswa).
• Yehlela endaweni yokuqala bese uphinda.

Kugcine kulula: Musa ukuhlala phansi; sondeza izindololwane phezulu kuphela emahlombe

Inselele ngokwakho: Yenza ukunyakaza kuqhume njengoba udonsa izisindo esifubeni sakho nangaphezulu kwekhanda lakho.

Amandla Okuzivocavoca 2

1. I-Dynamic Lunge

Ithagethi: Ama-hamstrings, ama-quads, ama-Glutes

• Yima ngezinyawo ezihambisanayo nehlombe elihlukanisiwe, ubambe izigaxa zezinsimbi ezinhlangothini zakho.
• Jikela phambili ngomlenze wesokudla, ugobe idolo langakwesokudla ngamadigri angu-90 bese usondeza idolo lesobunxele eduze nomhlabathi.
• Ukusuka kulesi sikhundla, dudula unyawo lwesokudla uqhume ubuyele endaweni yokuqala.
• Shintsha imilenze uphinde.

Kugcine kulula: Ungasebenzisi noma yiziphi izisindo; yenza ukunyakaza kungabi nokuqhuma

Ziphonsele inselelo: Bamba ibha yomzimba noma i-barbell emahlombe akho.

2. Ukuphakamisa Ingalo/Umlenze Okuphambene

Ithagethi: Emuva, Abs, Glutes

• Lala ubheke phansi ebholeni lokuzinza ngezandla nangezinzwane uthinta phansi.
• Qinisa i-abs yakho ne-glutes, futhi ngesikhathi esifanayo uphakamise ingalo yakho yesokunxele nomlenze wesokudla.
• Shintsha imilenze nezingalo, bese uyaphinda.

Kugcine kulula: Yenza ukuzivocavoca phansi kuwo wonke amane, ngaphandle kwebhola ...

Inselele ngokwakho: Faka amaqakala nezisindo zezandla.

3. Isinyathelo-up

Ithagethi: Ama-quads, ama-Glutes

• Beka unyawo lwakwesokudla ebhentshini noma esinyathelweni (uma kungenzeka, thola ibhentshi noma isinyathelo esingaphezulu kancane kokuphakama kwamadolo).
• Ukusunduza isithende sakho sokunene, qondisa umlenze, ulethe umlenze wesobunxele ubheke kwesokudla (ungavumeli unyawo lwakho lwesokunxele luthinte isinyathelo).
• Yehlisa unyawo lwesokunxele ukuya phansi ngaphandle kokuthinta, bese uqondisa umlenze wesokudla futhi. Yenza izikhathi ezingu-12-15; shintsha izinhlangothi.

Kugcine kulula: Thinta phezulu kwesitebhisi kanye naphansi ngokuphindaphinda ngamunye

Inselele ngokwakho: Bamba ama-dumbbells ngezingalo ezinhlangothini.

4. UJackknife othambekele

Ithagethi: I-Abs

• Ngena endaweni yoku-push up izandla zihleli phansi ngaphansi kwamahlombe.
• Beka izinyawo ebholeni elizinzile futhi imilenze inwetshiwe, i-abs idonselwe emgogodleni ukuze ibhalansi.
• Kancane kancane donsela esifubeni sakho ngaphandle kokuguqula umgogodla wakho noma ukuguqula ukhalo lwakho.
• Pheqela ibhola emuva endaweni yokuqala ngezinyawo zakho bese uyaphinda.

Kugcine kulula: Lala ngomhlane phezu kwebhola bese wenza ama-crunches.

Ziphonsele inselelo: Phakamisa izinkalo ziye ophahleni ku-V eguquliwe.

Isonto 1 Izikhawu zeCardio

Landela imiyalo engezansi ngenani lemizuzwana noma imizuzu ekhonjisiwe. (Uma ufuna ukukhuphula izinga lohlelo lwakho lokujima, engeza omunye umjikelezo wama-sprints!)

0:00-5:00: Hamba ngo-3.5-3.8 mph (RPE 4)

5:00-5:20: Sprint ku-6.5-8.0 mph (RPE 9)

5:20-6:50: Phinda uhambe ngokuhamba ku-3.0-3.5 mph (RPE 3)

6:50-10:30: Phinda uchungechunge lwe-sprint izikhathi ezingu-2 ngaphezulu, ukushintshanisa ukugijima kwamasekhondi angu-20 namasekhondi angu-90 wokululama.

10:30-15:00: Hamba ngo-3.5-3.8 mph (RPE 4)

Iviki 2 Izikhawu zeCardio

Landela imiyalelo engezansi ngenani lamasekhondi noma amaminithi abonisiwe. (Uma ufuna ukukhulisa uhlelo lwakho lokuzivocavoca, engeza enye imijikelezo yama-sprints!)

0:00-5:00: Hamba ngo-3.5-3.8 mph (RPE 4)

5:00-5:20: Sprint ku-6.5-8.0 mph (RPE 9)

5:20-6:20: Phinda uhambe ngokuhamba ku-3.0-3.5 mph (RPE 3)

6:20-10:30: Phinda uchungechunge lwe-sprint izikhathi ezingu-2 ngaphezulu, ukushintshanisa ukugijima kwamasekhondi angu-20 namasekhondi angu-60 wokululama.

11:40-20:00: Hamba ngo-3.5-3.8 mph (RPE 4)

Isonto 3 Izikhawu zeCardio

Landela imiyalo engezansi ngenani lemizuzwana noma imizuzu ekhonjisiwe. (Uma ufuna ukukhulisa uhlelo lwakho lokuzivocavoca, engeza enye imijikelezo yama-sprints!)

0:00-5:00: Hamba ngo-3.5-3.8 mph (RPE 4)

5:00-5:30: Sprint ku-6.5-8.0 mph (RPE 9)

5:30-6:30: Takula ngokuhamba ku-3.0-3.5 mph (RPE 3)

6:30-12:30: Phinda uchungechunge lwe-sprint izikhathi ezi-4 ngaphezulu, ukushintshanisa ukugijima kwamasekhondi angu-30 namasekhondi angu-60 wokululama.

12:30-15:00: Hamba ngo-3.5-3.8 mph (RPE 4)

Iviki 4 Izikhawu zeCardio

Landela imiyalelo engezansi ngenani lamasekhondi noma amaminithi abonisiwe. (Uma ufuna ukukhulisa uhlelo lwakho lokuzivocavoca, engeza enye imijikelezo yama-sprints!)

0:00-5:00: Hamba ngo-3.5-3.8 mph (RPE 4)

5:00-5:30: I-Sprint ngo-6.5-8.0 mph (RPE 9)

5:30-6:00: Takula ngokuhamba ku-3.0-3.5 mph (RPE 3)

6:00-13:00: Phinda uchungechunge lwe-sprint amahlandla ama-7, kushintshana ama-sprints amasekhondi angama-30 nemizuzwana engu-30 yokutakula.

11:40-20:00: Hamba ngo-3.5-3.8 mph (RPE 4)

Buyekeza kwe-