Lokhu Kujima Kwentambo Yempi Yezivivinyo Ezingu-8 Kunobungane Kwabaqalayo—kodwa Akulula

-Delile

• I-8-Move Battle Rope Workout
• I-Double-Arm Wave
• I-Wave-Arm eyodwa ene-squat
• I-Wave-Arm eyodwa ene-Jump Squat
• Reverse-Grip Wave ngeLunge
• I-Hip Toss
• I-Double-Arm Wave eneBurpee
• Imibuthano Yezingalo
• Amandla Slam
• Buyekeza kwe-

Uyazibuza ukuthi wenzeni ngalezo zintambo zempi ezinzima ejimini? Ngenhlanhla, awukho kwi-Phys. U-Ed., ukuze ungawagibeleli—kodwa kunezivivinyo eziningi zezintambo zempi okufanele uzame kunalokho. (Futhi, FWIW, kufanele ucabangele ukwenza intambo ikhuphuke enye yezinhloso zakho zokufaneleka.)

Ungamane uhambe udlule ezintanjeni zempi ngenxa nje yokuthi awunaso isiqiniseko sokuthi zisetshenziswa kanjani noma ucabanga ukuthi zibekelwe izivivinyo ezithuthuke kakhulu. Ungase uphuthelwe ezinye izinzuzo ezinkulu zomzimba (eqinisweni, izivivinyo zentambo yempi ziphakathi kweThe Best Metabolism-Revving Strength Moves, According to Science). Isifundo esisodwa kufayela le-Ijenali Yokucwaninga Amandla Nezimo ithole ukuthi ukuqhuma kwemizuzwana engama-30 kokuzilolonga kwentambo yempi okulandelwa yizikhawu zokuphumula zomzuzu owodwa kuyindlela engcono kakhulu yokukhulisa i-cardio yakho futhi uqinise umzimba wakho. Abazivocavoca abenze amasethi ayisishiyagalombili alezi zikhathi zokuphumula emsebenzini bashisa amakhalori afika kwayisishiyagalolunye ngomzuzu. (Sawubonaoo, izinzuzo zokuqeqeshwa kwe-HIIT!)

Ukulungele ukuyilahla phansi? UJustin Flexen, umqondisi weqembu lokuqina e-Crunch, waklama lezi zivivinyo zezintambo zempi ukudala ukuzivocavoca kwezintambo okushisa kakhulu, futhi sathola uBeth Lewis, umqeqeshi wamandla eBody Evolve eManhattan kanye nomqondisi wohlelo eCity Row, ukukubonisa yenza umnyakazo ngamunye ukuze uzizwe ukhululekile futhi uqiniseka ngokucosha isethi yezintambo zempi ngokuzayo lapho ufika ejimini. Ngoba kulula ukukala ukwehlisa ukuzivocavoca kwezintambo zempi (umane wehlise ijubane lakho) le ndlela yokuzivocavoca intambo yempi iba nomthelela wokuqala, kepha isengaba yinselele ku-AF.

Uma ufuna ukufaka okungaphezu nje kokuzivocavoca ngentambo yempi emsebenzini wakho, ntshontsha okunye kwalokhu kunyakaza futhi ukuxube nesisindo samahhala kanye nokunyakaza kwesisindo somzimba ukuze udale ukujima kwesekethe okuphelele.

I-8-Move Battle Rope Workout

Isebenza kanjani: Yenza umsebenzi ngamunye wezintambo zempi amasekhondi angu-30, bese uphumula umzuzu owodwa ngaphambi kokuthuthela kokulandelayo. Lapho ufika ekugcineni, phumula umzuzu owodwa. Phinda isifunda kathathu, futhi uzothola ukuzivocavoca okumangalisayo okungasheshi ukwedlula isikhathi sakho esijwayelekile sehora lokuzivocavoca kepha kumnandi kakhulu!

I-Double-Arm Wave

Qala ngezinyawo phakathi kobubanzi be-hip, izinzwane zikhomba phambili futhi amadolo agobile kancane. Bamba izintambo izintende zibheke phansi bese uhambisa izingalo zombili ngesikhathi esisodwa phezulu, bese uya phansi, usebenzisa uhla lwakho olugcwele lokunyakaza. Gcina ijubane elisheshayo. Phinda imizuzwana engu-30.

I-Wave-Arm eyodwa ene-squat

Izinyawo zihlukaniswe ububanzi benyonga nezinzwane zikhomba phambili, hlala esikweleni esijulile, amathanga ahambisana phansi. Bamba izintambo izintende zibheke phansi. Gcina isikhundla se-squat njengoba uhambisa ingalo ngayinye ngasikhathi, wenze amagagasi amabili phezulu, bese kuthi amagagasi amabili phansi. Phinda imizuzwana engu-30.

I-Wave-Arm eyodwa ene-Jump Squat

Kusukela endaweni ejulile yezikwele, qala amagagasi engalo eyodwa. Gxumela emoyeni, wehlela kancane ubuyele endaweni ye-squat. Qhubeka nokugxuma ngenkathi uhambisa izingalo. Phinda imizuzwana engu-30.

Reverse-Grip Wave ngeLunge

Qala ngezinyawo ndawonye. Bamba izintambo izintende zibheke phezulu, ugcine izindololwane eduze kwezimbambo. Qalisa amagagasi engalo eyodwa, bese unyathela umlenze wangakwesobunxele ungene emgodini. Hlanganisa izinyawo bese ugoqa emlenzeni wesobunxele izingalo zisanyakaza. Qhubeka ushintshane ngenkathi uhambisa izingalo. Phinda imizuzwana engu-30.

I-Hip Toss

Bamba izintambo izintende zibheke ngaphakathi, ugcine izandla zisondelene. Hambisa izintambo ukusuka okhalweni lwesokudla uye phezulu nangaphezulu ngendlela yothingo uye enqulwini yesokunxele. Gxila ekugcineni isidumbu siqonde futhi singabandakanyeki. Phinda imizuzwana engu-30.

I-Double-Arm Wave eneBurpee

Qala endaweni ejulile ye-squat. Yenza amagagasi amathathu asheshayo wezingalo ezimbili, bese uphonsa izintambo bese ugxumela endaweni yokuphusha. Qedela ukusunduza okukodwa ngaphambi kokugxumela emuva uphinde uthathe izintambo. Phinda imizuzwana engu-30.

Imibuthano Yezingalo

Bamba izintambo ngezintende ezibheke phansi, izingalo ezinwetshiwe, ugcine izindololwane ziseduze nezimbambo. Zungelezela izingalo ngaphakathi kathathu, bese uphumela ngaphandle kathathu. Phinda imizuzwana engu-30.

Amandla Slam

Qala endaweni ejulile ye-squat. Bamba izintambo izintende zibheke ngaphakathi bese uziletha phezulu ngaphambi kokushaya izintambo phansi ngokunyakaza okukodwa okunamandla. Gxila ekugcineni isifuba siqondile. Phinda imizuzwana engu-30.

Buyekeza kwe-