Lezi Zivivinyo Eziphindwe Kabili Njenge-Cardio Zokuzivocavoca Okuphindwe Kabili

-Delile

• Isifunda 1
• Isifunda 2
• Isekethe 3
• Umjikelezo 4
• Ukuqhuma kokugcina
• Buyekeza kwe-

Uma ucabanga ukuthi i-cardio, ungacabanga ukugijimela ngaphandle, ukugibela ibhayisikili le-spin, noma ukuthatha isigaba se-HIIT-noma yini ekujulukisayo futhi ephakamisa izinga lokushaya kwenhliziyo yakho, akunjalo? Eqinisweni, mhlawumbe usuka ngqo kuleyo StairMaster bese uqonde ngqo kumata ukuze uthole ama-crunches noma amapulangwe ukuze ungene "ekuzivocavoca umzimba okugcwele." (Misa ukuchitha isikhathi sakho ngokungasebenzi kahle-khulisa imfanelo yakho yenhliziyo futhi ushise amanoni ngasikhathi sinye nale Nselelo Yezinsuku ezingama-30 ye-Cardio HIIT.)

Yima lapho ngoba wena kungenzeka yenza izinto ezisebenza kabili esikhundleni salokho, zokongela isikhathi ejimini futhi zikufikise emiphumeleni oyifunayo ngokushesha. UDara Theodore, uthisha eThe Fhitting Room eNew York City, udale lo msebenzi wokujikeleza wesekethe ukwenza inqubo yakho isebenze kahle. Lapha, uzothola ukuzivocavoca okuyisisekelo okuzokwakha amandla maphakathi nendawo ngenkathi kukhulisa izinga lokushaya kwenhliziyo yakho nge-cardio Push-konke ku-Amazing eyodwa elula, elula ukulandela. (Thola ukunyakaza okungaphezulu okufana nalezi zivivinyo ze-abs ezizokusiza uqede isigaba sakho esilandelayo se-spin.)

Isebenza kanjani: Yenza ukunyakaza ngakunye kusifunda ngasinye imizuzwana engama-45 kulandelwe imizuzwana engu-15 yokuphumula ngaphambi kokuphinda futhi isifunda. Qhubekela kumjikelezo olandelayo bese wenza umnyakazo ngamunye kusekethe imizuzwana engama-45 elandelwa imizuzwana eyi-15 yokuphumula; phinda, njalonjalo. Lapho usuqede umjikelezo wokugcina wokuzivocavoca kwesibili kwisekethe yokugcina (isekethe 4), uzoqedela iminithi eli-1 lama-burpees ngokuqhuma kokugcina komsebenzi.

Okudingayo: Isethi yama-dumbbell angu-5 kuya kwangu-8

Isifunda 1

Squat uye ku-Alternating Knee Drive

A. Yima ngezinyawo ububanzi bucishe bube bububanzi be-hip. Hlala emuva ezithendeni ukuze wenze i-squat, uphakamise izandla ebusweni bakho.

B. Phusha izithende bese ume, ubuyisa idolo langakwesokudla esifubeni bese uthinta izintende zamadolo. Buyisela unyawo phansi bese uphinda i-squat nge-knee drive ohlangothini lwesobunxele. Qhubeka nephethini yokunyakaza, amadolo ashintshanayo i-rep ngayinye.

Yenza ukuzivocavoca imizuzwana engu-45, kulandele imizuzwana engu-15 yokuphumula.

Kushintshaniswa I-Dumbbell Row ukuya ku-T-Plank

A. Qala ngokuma kwepulangwe, ubambe ama-dumbbells ayi-5- kuya ku-8 (eyodwa esandleni ngasinye), izinyawo zibanzi kancane kune-hip-wide apart.

B. Phakamisa isandla sokudla, unwebe indololwane egobile ngqo ngemuva kwakho, uqiniseke ukuthi ugcina ingalo isondela esifubeni.

C. Sonta uvulekele kwesokudla, uvumele izinyawo zisonteke kanye nawe, zilethe ingalo yangakwesokudla iqonde ngqo phezulu.

D. Hlehlisa ukunyakaza, ubuyisele i-dumbbell esitezi ngaphambi kokuphinda irowu kanye ne-T-plank eseceleni kwesokunxele.

Yenza ukuzivocavoca imizuzwana engama-45, kulandele imizuzwana engu-15 yokuphumula.

PHINDA ISIFUNDO 1

Isifunda 2

I-Lunge eshintshanayo ne-Dumbbell Wood Chop

A. Yima ubambe imikhawulo yedumbbell eyodwa engamakhilogremu amahlanu ukuya kwayi-8 ezandleni zombili eduze kwesifuba.

B. Yenza i-lunge ehlehlayo ngakwesokudla, ulethe umlenze wesokudla ngemuva kwakho, ugobe imilenze yomibili nge-engeli engu-90-degree.

C. Ngesikhathi esifanayo, jikela kwesokunxele, ulethe i-dumbbell ohlangothini lwesobunxele, uzule eduze naphansi. Phusha ngesithende sobunxele ukuze ubuyele ekumeni. Phinda ukunyakaza, amaphaphu ngonyawo lwesobunxele bese usonta kwesokudla. Qhubeka nephethini yokunyakaza, ushintshashintsha imilenze i-rep ngayinye.

Yenza ukuzivocavoca imizuzwana engama-45, kulandele imizuzwana engu-15 yokuphumula.

Isikwele Sifinyelela Ekuphakamiseni Ingalo

A. Ukusuka ekumeni, gobisa ngokushesha okhalweni ukubeka izandla zombili phansi phambi kwakho bese ugxuma zombili izinyawo ngqo emuva, ungene endaweni yepulangwe. Ngokushesha gxuma imilenze ubheke ngaphandle kwezandla.

B. Ngokushesha khulula izandla phansi, ulethe izingalo eziqondile eduze nezindlebe. Phinda.

Yenza ukuzivocavoca imizuzwana engama-45, kulandele imizuzwana engu-15 yokuphumula.

PHINDA ISIFUNDO 2

Isekethe 3

I-Dumbbell Skier Swing

A. Yima nge-5- to 8-pound dumbbell esandleni ngasinye, izinyawo zihlukane ububanzi nobubanzi, nezingalo ezinhlangothini zakho.

B. Ukugcina izingalo ziqonde, kujika ama-dumbbells emuva, kukhonjiswa ezinqulwini, kuguqa amadolo kancane. Ngokunyakaza okukodwa okusheshayo, buyela ekumeni futhi ujikise izingalo eziqonde phambili ukuphakama kwesilevu. Phinda.

Yenza ukuzivocavoca imizuzwana engu-45, kulandele imizuzwana engu-15 yokuphumula.

Tuck-Up Ngokusonteka

A. Lala phansi uvule imilenze eqondile futhi uhlangane phambi kwakho; izingalo ziqonde futhi zelulelwe ngemuva kwekhanda lakho, izintende zihlangene. Phakamisa ikhanda, intamo, nesifuba ukuze uzulazule emhlabathini, izinyawo zesobunxele ukuze uzulazule emhlabathini.

B. Ngokushesha hlala, uletha izingalo phezulu naphambili, uphendukela kwesokunxele bese ushayela amadolo agobekile esifubeni. Buyela endaweni yokulala-hambisa ngaphambi kokuphinda ukunyakaza ukusonteka kwesokudla. Qhubeka nephethini yokunyakaza, izinhlangothi eziguqukayo umugqa ngamunye.

Yenza ukuzivocavoca imizuzwana engu-45, kulandele imizuzwana engu-15 yokuphumula.

PHINDA ISIFUNDO 3

Umjikelezo 4

Ukukhahlela phambili kuLateral Lunge

A. Yima ubambe iziphetho ze-dumbbell eyodwa engu-5- kuya ku-8 ezandleni zombili eduze kwesifuba.

B. Ukulinganisela emlenzeni wesobunxele njengoba uphakamisa futhi ukhahlela umlenze wangakwesokudla ngqo phambi kwakho.

C. Ngaphandle kokuwisa umlenze wesokudla phansi, hambisa isisindo siye kwesokudla bese uletha unyawo lwesokudla phansi, ungene elungeni elingakwesokudla. I-Dumbbell ihlala esifubeni sakho lapho unyakaza. Phinda. Shintsha izinhlangothi, ukuphakamisa, ukukhahlela, nokuxubha ngomlenze wesobunxele kusethi yesibili yalokhu kuvivinya umzimba.

Yenza ukuzivocavoca imizuzwana engu-45, kulandele imizuzwana engu-15 yokuphumula.

Isikisi Kick

A. Qala endaweni yokubamba engenalutho - ulale ngemuva ikhanda, intamo, nehlombe liphakanyiswe phansi futhi imilenze yelulwe isikhathi eside, izinyawo zibheke phezulu.

B. Phakamisa izingalo uqonde phezulu bese uzibamba ngemuva kwekhanda lakho ngezindlebe ngenkathi ushintsha unyawo lwesokudla ngaphezu kwesobunxele futhi ujonge okuphambene nalokho. Qhubeka nokunyakaza ngaphandle kokuwisa izinyawo noma ikhanda.

Yenza ukuzivocavoca imizuzwana engama-45, kulandele imizuzwana engu-15 yokuphumula.

PHINDA ISIZUNGU 4

Ukuqhuma kokugcina

I-Burpee

A. Ukusuka ekumeni, gobisa masinyane okhalweni ukubeka izandla zombili phansi phambi kwakho bese ugxuma zombili izinyawo ngqo, wehlisela isifuba phansi.

B. Masinyane gxuma izinyawo uye phambili ngaphandle kwezandla, ume, bese ugxuma phezulu, uphakamisela izingalo zakho esibhakabhakeni. Phinda.

Yenza ukuzivocavoca iminithi elingu-1 ngokushuba okuphezulu.

Buyekeza kwe-