Zama Lokhu: Ukuzivocavoca Oku-6 Okunomthelela Ophansi Emizuzwini Engama-20 noma Ngaphansi

-Delile

• Ongakwenza
• 1. Ijacking enomthelela ophansi
• 2. Ama-skaters
• 3. Isikwele ku-jab
• 4. Ukuma kwe-oblique okumile
• 5. Ukushova kwesikhashana
• 6. I-reverse-lunge front kick
• Izinto okufanele uzicabangele
• Uma ufuna ukuzama okwehlukile
• Okubalulekile

Ongakwenza

Uma udinga uhlobo lokuzivocavoca olunomthelela ophansi, ungabe usaqhubeka. Sikhiphe ukuqagela ezintweni ngokwakha isekethe le-cardio elinemithelela ephansi elifanele wonke umuntu - amadolo amabi, izinqe ezimbi, umzimba okhathele, nakho konke.

Ngezansi kunezivivinyo eziyisithupha okufanele uzenze iminithi elilodwa lilinye, uziphonse kokulandelayo lapho umzuzu usuphelile.

Ngemuva kokuphothula konke ukuvivinya umzimba okuyisithupha emuva, phumula iminithi eli-1, bese uqala isifunda futhi. Phinda kathathu ngokuzivocavoca umzimba okushaya kancane.

1. Ijacking enomthelela ophansi

Ukuzivocavoca okuhle okufudumalayo, amajack jumping anomthelela ophansi kuzokwenza inhliziyo yakho ishaye futhi imisipha inyakaze. Ungenza ihaba ukunyakaza kwengalo ukushisa ama-calories amaningi.

Ukuhamba:

1. Qala ngokuma ubambe izingalo phansi ezinhlangothini zakho.
2. Khipha unyawo lwakho lokunene, bese ngesikhathi esifanayo uletha izingalo zakho phezulu kwekhanda lakho. Gcina isisindo sakho onyaweni lwakho lokunene kulo lonke lolu hambo.
3. Buyela endaweni yakho yokuqala.
4. Khipha unyawo lwakho lwesobunxele ngokushesha. Nakulokhu futhi, ngesisindo sakho onyaweni lwakho lwesobunxele, letha izingalo zakho ngaphezu kwekhanda lakho.

2. Ama-skaters

Shayela i-skater skater lapho uqedela lokhu kuhamba. Uhlobo olunomthelela ophansi lishiya ukweqa kepha lusazokwenza usebenze.

Ukuhamba:

1. Qala endaweni ye-curtsy lunge ngemilenze yomibili egobile, umlenze wakho wesokudla ngemuva nangaphesheya komzimba wakho. Ingalo yakho yesobunxele kufanele iqonde phansi bese ingalo yangakwesokudla igobe kahle eceleni kwakho ibhalansi.
2. Ukucindezela umlenze wesobunxele, qala ukuma, uletha umlenze wesokudla phambili futhi uvule umlenze wakho wesobunxele emuva nangaphesheya, ushintshe izingalo lapho uhamba. Sebenza ngokushesha, kodwa ukugcina indlela enomthelela ophansi, ungagxumi.

3. Isikwele ku-jab

Isikwele esisindayo somzimba esihlanganiswe nesibhakela kuzokwenza ukuthi usike futhi uluke ubukhulu obunomthelela ophansi.

Ukuhamba:

1. Qala ngokuma izinyawo zakho zibanzi kancane ukwedlula ububanzi behlombe bese izingalo zakho zibheke ezinhlangothini zakho.
2. Sula phansi, uqinisekise ukuthi isifuba sakho siphezulu, isinqe sibuyele emuva, futhi amadolo aphumile.
3. Sukuma, futhi lapho imilenze yakho yeluliwe, phonsa isibhakela somzimba esiphambanweni ngengalo ngayinye.
4. Squat phansi futhi, sukuma, futhi ngezibhakela.

4. Ukuma kwe-oblique okumile

Bekufanele senze umsebenzi othile oyisisekelo ngesilinganiso esihle. Qinisekisa ukuthi umnyombo wakho uyabandakanyeka futhi ukunyakaza kulawulwa ngomthelela omkhulu.

Ukuhamba:

1. Qala ngokuma izinyawo zakho zihlukaniswe ububanzi emahlombe bese izingalo zakho zigobile, izandla ngemuva kwekhanda lakho nezindololwane zivele eceleni.
2. Ukuze uqale ukunyakaza, goba ngakwesokunene sakho, uletha indololwane yakho phansi ngesikhathi esifanayo uletha idolo lakho langakwesokudla ukuze lithinte.
3. Buyela endaweni yakho yokuqala. Phinda izinyathelo ezifanayo ohlangothini lwesobunxele.

5. Ukushova kwesikhashana

Ukusebenza kuzo zombili izindiza zangaphambili nezesagittal (ohlangothini nohlangothi) kuzokwenza amandla akho emisipha abe nokuhlangana kahle.

Ufuna ukuqinisekisa ukuthi usebenza imilenze yomibili ngokulinganayo, ngakho-ke shufela ngakwesokudla ngenani lesethi lesikhala noma isikhathi, bese ushova kwesokunxele ngokufanayo, ugcwalise iminithi lakho elingu-1 lesikhathi sokusebenza.

Ukuhamba:

1. Qala ngokuma izinyawo zakho zihlukaniswe ububanzi emahlombe, amadolo agobe kancane, amahips agobile kancane ukuze ugcine ukuma phambili, nezingalo zakho zikhululekile phambi kwakho.
2. Shift isisindo sakho ngakwesokudla sakho, thatha unyawo lwakho lokunene, bese uphusha unyawo lwakho lwesobunxele ukuze unyakazise umzimba wakho uye kwesokudla. Iya ngokushesha okukhulu ngangokunokwenzeka phakathi nale nhlangano ngenkathi ugcina ifomu lakho.
3. Buyisa izinyawo zakho ndawonye, ​​bese uphinda, uqhubeke “nokushova” ngakwesokudla, uzihambise ngonyawo lwakho lwesobunxele njengoba uhamba.

6. I-reverse-lunge front kick

Uzozwa ukusha ngalesi sinyathelo se-combo. Sincoma ukuthi uhlukanise umzuzu ngesigamu, uvule umlenze wakho wangakwesokudla kumasekhondi okuqala angama-30, bese umlenze wakho wesobunxele imizuzwana engu-30 yesibili.

Ukuhamba:

1. Yima ngezinyawo ububanzi behlombe futhi izingalo zakho zigobile futhi zibambelele ezinhlangothini zakho ezingeni lesifuba.
2. Ukuqala, khahlela umlenze wakho wokunene uqonde ngqo phambi kwakho, bese kuthi lapho wehla, ubuyele emuva endaweni ebuyela emuva.
3. Sukuma uqhubekele phambili kokunye ukukhahlela, bese kuba enye i-lunge ebuyela emuva.

Izinto okufanele uzicabangele

Kungumqondo omuhle ukufudumala ngaphambi kokuba uqale - ukuhamba endaweni okwemizuzu embalwa kuzokwenza igazi ligeleze.

Ngoba le nqubo ingumthelela ophansi, ungakwazi ukuyiqedela kaningana ngesonto ngaphandle kwemiphumela emibi. Ungakusebenzisa lokhu njenge-warmup ende enkambisweni yokuqeqesha amandla.

Ungaguqula lokhu kuvivinya umzimba kususelwa ezingeni lakho lokuqina.

Uma ungakwazi ukuqedela iminithi elingu-1 ngokuhamba ngakunye ngaphandle kokuma, thatha ikhefu njengoba ubadinga.

Uma inqubo iba lula kakhulu, udinga ukukhulisa ukuze uqhubeke nokubona imiphumela. Faka i-dumbbell ekhanyayo esandleni ngasinye, noma engeza isikhathi kusethi ngayinye ukugcina inselelo.

Futhi njengenjwayelo - lalela umzimba wakho. Misa uma okuthile kuzwakala kungalungile.

Uma ufuna ukuzama okwehlukile

Kunamathani wezinketho ze-cardio ezinomthelela ophansi ezicashe nxazonke zakho. Uma ugula amasekethe futhi ushile ngokuhamba noma ngokwenza i-elliptical, cabanga ngomunye wale misebenzi enomthelela ophansi:

• Ukugibela ibhayisikili / ukuhamba ngebhayisikili. Lokhu kuvivinya umzimba okungenasisindo kunganikeza okunye kokuqeqeshwa okuhamba phambili kokuqina kwesikhashana (HIIT) okuzungezile.
• I-Rollerblading. Skate kanye ne-jarring encane ehlanganisiwe ngenkathi uthwebula imilenze yakho. Ibhonasi? Kumnandi impela.
• Ukugwedla. Hop emshinini wokugwedla wokuqeqeshwa kwe-cardio namandla.
• Ukubhukuda. Ngokuqina kwamanzi, lokhu kuvivinya umzimba okuphelele mhlawumbe kuyinkosi yokuzivocavoca okuhlangene.
• I-TRX. Usebenzisa izintambo zokumisa ukuqedela izivivinyo ze-TRX, okuthatha ingcindezi ethile emajoyintini akho - ikakhulukazi ngokuzivocavoca umzimba ophansi.

Okubalulekile

Gcwalisa isekethe le-cardio yethu enomthelela ophansi izikhathi eziningana ngesonto ukuze ubone ukuthuthuka ekukhuthazeleni kwakho kwenhliziyo namandla enyangeni eyodwa noma ezimbili - akukho sprints edingekayo.

UNicole Davis ungumbhali osuselwa eBoston, umqeqeshi womuntu oqinisekiswe yi-ACE, nomthandi wezempilo osebenzela ukusiza abesifazane ukuthi baphile impilo eqinile, enempilo, nenenjabulo. Ifilosofi yakhe ukwamukela amajika akho futhi wakhe ukulingana kwakho - noma yini engaba khona! Uboniswe kumagazini i-Oxygen "Ikusasa Lokuqina" kumagazini kaJuni 2016. Mlandele ku-Instagram.