Le Jump Rope HIIT Workout Izokujuluka Ngemizuzwana

-Delile

• Ukugxuma Kwemilenze Emibili: Amaminithi angu-5
• Ipulangwe: Imizuzwana engu-45
• Ukweqa Komlenze Owodwa: Imizuzu emi-2
• Ukweqa Kwemilenze Emibili: Imizuzu emi-2
• Ukwelulwa Kwengalo/Umlenze Okuphambene: Imizuzwana engama-45
• Buyekeza kwe-

Ngabe awunaso isisusa sokwenza ukuthi ufike ejimini? Yeqa! Ngempela. Intambo yokweqa ishisa amakholori angaphezu kwangu-10 ngomzuzu kuyilapho iqinisa imilenze, izinqe, amahlombe nezingalo. Futhi akuthathi isikhathi eside ukuvuna imivuzo emikhulu kusuka ku-jump rope HIIT Workout. Ungashisa amakholori angaphezu kwama-200 ngezikhathi ezimbili zemizuzu eyi-10 usuku ngalunye (lokho kungama-calories ayi-1 000 ngeviki).

Lapho ugula yinjwayelo ejwayelekile yakho yasekhaya ye-cardio, ukuphonsa ukuzivocavoca ngentambo ye-HIIT kungasiza ukugcina izinto zithakazelisa. Futhi, ukubamba intambo yokugxuma i-HIIT Workout kuyindlela enhle yokulingana kwiseshini esebenzayo ye-cardio lapho usohambeni - vele uphonsa intambo yakho yokugxuma lapho uqhubeka. Cishe uzozizwa unamandla ngokuphelele ngemva kokugxuma nxazonke, futhi. (Okuhlobene: Lo Mqeqeshi WakwaBadass Wabelana Ngokuthi Kungani Ukuqaqa Intambo Kungenye Yokusebenza Okuphelele Kakhulu Komzimba)

Zama ukungeza lokhu kuzilolonga kwentambo kwe-HIIT njengokufudumala kwe-cardio noma njengokuncoma kohlelo lwakho lwamandla akhona noma kwenze wedwa njengokuzivocavoca kwe-cardio. Ukuze uthole imiphumela emihle, yenza ukuqeqeshwa okugcwele kwe-HIIT ngentambo yokugxuma kathathu noma kahlanu ngesonto. Ukuzivocavoca kwepulangwe kanye nesandiso kuzonikeza umzimba wakho isikhathi sokululama phakathi kokuzivocavoca kwe-HIIT kwentambo ye-jump ngenkathi uqinisa umgogodla wakho kuwo wonke ama-engeli. (Okuhlobene: UJanine Delaney Waba kanjani yiJump Rope Queen Instagram Sensation eneminyaka engama-49 ubudala)

Ngakho usalindeni? Landela ukuze uthole ukuthi ungayenza kanjani i-HIIT ngentambo yokugxuma bese uthatha intambo ye-HIIT ukuzilolonga uye ejimini ukuze uqale ukujuluka.

Ukugxuma Kwemilenze Emibili: Amaminithi angu-5

A. Gcoba ngokuqhubekayo ngesivinini esiqinile. Gcina izindwani zamahlombe phansi nangemuva, isifuba siphakanyisiwe, bese uhla kancane kulo lonke lolu vivinyo lwentambo ye-HIIT. Swayipha intambo ngezihlakala, hhayi izingalo.

Ipulangwe: Imizuzwana engu-45

A. Letha izindololwane ngqo ngaphansi kwamahlombe, ikhala ngqo phezu kwezithupha, nezinyawo zihlukaniswe ububanzi behlombe. Dweba inkinobho yesisu phezulu naphakathi. Gcina imilenze isebenza sonke isikhathi. Thatha umoya ojulile.

Ukweqa Komlenze Owodwa: Imizuzu emi-2

A. Gxuma ngokuqhubekayo ngomlenze owodwa imizuzwana engama-30. (Gcina umlenze ophakanyiswe ngaphambi komlenze ogxumayo.)

B. Shintshela komunye umlenze imizuzwana engama-30.

C. Phinda futhi, imizuzwana engu-30 umlenze ngamunye.

Ukweqa Kwemilenze Emibili: Imizuzu emi-2

A. Gxuma ngokuqhubekayo ngokushesha okukhulu.

Ukwelulwa Kwengalo/Umlenze Okuphambene: Imizuzwana engama-45

A. Woza ezandleni nasemadolweni ngezihlakala ngqo ngaphansi kwamahlombe namadolo ngaphansi kwezinqulu.

B. Nweba umlenze wesobunxele kuphela kuze kufike ekuphakameni kwesinqe ngenkathi unweba ingalo yangakwesokudla phezulu eceleni kwendlebe.

C. Buyela esikhungweni bese ushintsha izinhlangothi.

D. Phakamisa umlenze wesokudla uphakamise kuphela ukuphakama ngenkathi uphakamisa ingalo yangakwesokunxele phezulu endlebeni.

E. Buyela esikhungweni bese uqhubeka ngokushintshana imizuzwana engu-45.

Phinda isifunda sonke isikhathi esisodwa ngaphezulu kumarounds amabili.

Buyekeza kwe-