Buka Idemo ye-Autumn Calabrese Le-10-Minute Cardio Core Workout

-Delile

• 1. Intambo Yeqa Ngomlenze Owodwa
• 2. I-Single-Leg Power Jump
• 3. Ipiki
• 4. Intambo Ye-Criss-Cross Jump
• 5. Abaqwala Izintaba Abamile
• 6. Gqoka Ngedolo Esihlalweni
• 7. Intambo Yokusonta Yeqa
• 8. Isikwele Jack
• 9. Circle Over Teaser
• Buyekeza kwe-

Unesizungu sokujima kwesisindo somzimba, kodwa awufuni ukuya ejimini? Sithinte i-Autumn Calabrese, umsunguli we-21 Day Fix kanye ne-80 Day Obsession, ngokuzivocavoca okusheshayo kodwa okunonya ngemishini encane-futhi waletha. Lesi sifunda se-cardo-core sihlanganisa ama-drill rope drill nomsebenzi weplank wokulandelana okuvuselela inhliziyo, okungagxiliwe. (Nansi i-body-toning dumbbell Workout evela e-Calabrese uma ufuna ukukhuphula izinga ngezisindo.)

Kuyinto yokuzivocavoca egumbini lokuphumula edinga ama-slider amabili kuphela nentambo yokugxuma. Ungazithuthukisa ngokusebenzisa amapuleti ephepha noma amathawula njengezilayida noma ngokusebenzisa intambo yeqa engacabangi. Ungalenzi iphutha: Noma kuyisisindo somzimba kuphela, ungaqiniseka ukuthi izoshisa kuze kube sekugcineni. Zilungiselele isikhathi esincane sokuphumula kanye nokuthi i-abs yakho ikhale ngomnyakazo wokugcina wesilayidi. Izindaba ezinhle: Imizuzu engu-10 kuphela ubude. Hlala lapho futhi unikeze amaphesenti angu-100. (Okulandelayo? Uhlelo lweCalabrese lamandla we-plyometric.)

Isebenza kanjani: Yenza imizuliswano emibili yeminyakazo emibili yokuqala ngaphandle kokuphumula phakathi, bese kuthi imizuliswano emibili kwemithathu elandelayo inyakaze ngaphandle kokuphumula, bese kuba umjikelezo owodwa kwemine yokugcina.

Uzodinga: Intambo yokweqa (uma uthanda) nezilayidi ezimbili.

1. Intambo Yeqa Ngomlenze Owodwa

A. Yima ngentambo yokugxuma ephumule ngemuva kwezinyawo. Phakamisa unyawo lwakwesokudla phansi ukuqala.

B. Gxuma ngonyawo lwesobunxele, ushwiba intambo ngaphezulu kwekhanda bese uyishanela ngaphansi kwezinyawo maphakathi nokugxuma. Gxuma futhi ngonyawo lwesobunxele.

C. Shintsha, gxuma kabili ngonyawo lwesokudla.

Qhubeka ushintshana izinhlangothi imizuzwana engu-30.

2. I-Single-Leg Power Jump

A. Yima endaweni yephaphu umlenze wesokudla ubheke phambili, umlenze wesobunxele ubuyele emuva, nedolo langakwesokudla ugobe kancane. Izikhali zisesimweni sokugijima nengalo yesobunxele phambili nengalo yangakwesokudla emuva.

B. Shayela idolo kwesokunxele uye esifubeni bese umpompa ingalo yesokudla phambili ngenkathi uqondisa idolo lakwesokudla futhi ugxuma usuka phansi.

C. Mhlaba kancane onyaweni lwesokudla bese ungena ngokushesha unyawo lwesobunxele emuva, ugoba idolo langakwesokudla ukuze ubuyele endaweni yokuqala.

Qhubeka ugxume imizuzwana engu-15. Shintsha izinhlangothi; Phinda. Yenza eminye imizuliswano emi-2 yomnyakazo 1 no-2 ngaphandle kokuphumula phakathi.

3. Ipiki

A. Qala endaweni ephezulu yepulangwe ngesilayida ngaphansi konyawo ngalunye.

B. Bandakanya i-core ukuze uphakamise ama-hips ubheke ophahleni, ushelela izinzwane ungene ezandleni.

C. Shelelezisa izinzwane emuva nezinqulu ezingezansi ukuze ubuyele endaweni yokuqala.

Qhubeka ngokuslayida ungene futhi uphume imizuzwana engama-30.

4. Intambo Ye-Criss-Cross Jump

A. Yima ngezinyawo ububanzi bucishe bube ngaphezu kwehlombe, yeqa intambo ephumule ngemuva kwezinyawo.

B. Yeqa ukuwela unyawo lwesobunxele ngaphambi konyawo lwesokudla ngenkathi uswayipha intambo phezulu futhi uyishanela ngaphansi kwezinyawo maphakathi gxuma.

C. Jump izinyawo emuva, ujika intambo ukujikeleza okukodwa okugcwele.

D. Gxuma ukuze uwele unyawo lwesokudla phambi konyawo lwesokunxele, intambo enyakazayo ngokuzungeza okugcwele.

E. Jump izinyawo zibuyele ngaphandle, jikisa intambo ngokushintshana okuphelele ukuze ubuyele endaweni yokuqala.

Qhubeka imizuzwana engu-30.

5. Abaqwala Izintaba Abamile

A. Yima emlenzeni wesokudla ingalo yangakwesokudla yelulwe yaya ophahleni, indololwane yesobunxele ifakwe eceleni. Shayela idolo kwesokunxele esifubeni ukuqala.

B. Gxumela emlenzeni wesobunxele ngenkathi ugoba ingalo yangakwesokudla, uqondisa ingalo yesokunxele, futhi ushayela idolo elingakwesokudla esifubeni.

C. Jikela emlenzeni wesokudla ngenkathi ugoba ingalo yangakwesokunxele, uqondisa ingalo yangakwesokudla, futhi ushayela idolo langakwesokunxele esifubeni.

Qhubeka ushintshela emuva naphambili amasekhondi angama-30. Yenza imizuliswano emi-2 yomnyakazo 3, 4, no-5 ngaphandle kokuphumula phakathi.

6. Gqoka Ngedolo Esihlalweni

A. Qala endaweni ephezulu yepulangwe ngesilayida ngaphansi konyawo ngalunye.

B. Bandakanya umgogodla ukuze uphakamise izinqulu uye kusilingi, slayida izinyawo uye ezandleni futhi ulethe amadolo esifubeni.

C. Shift isisindo ezinyaweni futhi uphakamise izandla phezu kwekhanda ukuze uhlale esihlalweni pose.

D. Izandla ezingezansi phansi bese ulayida izinyawo ubheke emuva epulangweni eliphakeme ukuze ubuyele endaweni yokuqala.

Qhubeka imizuzwana engu-30.

7. Intambo Yokusonta Yeqa

A. Yima ngentambo yokugxuma uphumule ngemuva kwezinyawo, izinzwane zibheke kwesokunxele nge-engeli engama-degree angu-45, amadolo agobile.

B. Gxumela emhlabeni izinzwane zikhombe ngakwesokudla nge-engela engu-45-degree, intambo eshwibeka phezulu nangaphansi kwezinyawo phakathi kokugxuma.

C. Gxumela emhlabeni ngezinzwani ezikhombe kwesokunxele nge-engeli engu-45 degree, intambo enyakazayo ngokuzungezisa okukodwa okugcwele ukuze ubuyele endaweni yokuqala.

Qhubeka imizuzwana engu-30.

8. Isikwele Jack

A. Yima izinyawo zihlangene.

B. Gxuma izinyawo zibe banzi kunobubanzi behlombe ngokuhlukana futhi wehlele ku-squat, ufinyelele izandla phansi.

C. Jump izinyawo ndawonye ukuze ume ubuyele endaweni yokuqala.

Qhubeka imizuzwana engu-30.

9. Circle Over Teaser

A. Qala endaweni ephakeme yepulangwe umlenze wesokunxele uwele phambi kwesokudla emaqakaleni, isilayidi ngaphansi konyawo ngalunye.

B. Shayela amadolo esifubeni, slayida izinyawo uye ezandleni, bese ubuyela endaweni yokuqala.

C. Shayela idolo elingakwesokunxele uye esifubeni ukuze ushelelisele unyawo lwesokunxele phambili, bese uqondisa idolo lesokunxele ukuze ushelele unyawo ubuyele epulangweni eliphakeme elinezinyawo ububanzi.

D. Shayela idolo kwesokudla esifubeni ukuze ushelele ngonyawo lwesokudla uye phambili, bese uqondisa idolo langakwesokudla, uwele unyawo lwesokudla ngaphambili kwesokunxele.

E. Phinda unyakaze ngakolunye uhlangothi, uslayida womabili amadolo angene, bese ngalinye libuyela endaweni yokuqala.

Qhubeka ushintshana izinhlangothi imizuzwana engu-30.

Buyekeza kwe-