Ukuzivocavoca kwe-Resistance-Band Interval Ukusheshisa I-Metabolism Yakho

-Delile

• I-Truster
• I-Overhead Squat
• I-Resistance-Band Jump-Over (I-Cardio Burst!)
• Uphakamise Ingalo
• I-Front-Arm Phakamisa
• I-Band-Length Ski Jumper (Cardio Burst!)
• Triceps Cindezela
• Uvemvane
• Isando Curl
• Amadolo Aphakeme + Ukucindezela Okungaphezulu (I-Cardio Blast!)
• Buyekeza kwe-

Isebenza kanjani: Usebenzisa ibhendi lakho lokumelana nalo lonke isikhathi sokuzivocavoca, uzoqedela izivivinyo zamandla ezimbalwa ezilandelwe ukunyakaza kwe-cardio okuhloselwe ukukhulisa izinga lokushaya kwenhliziyo yakho ngomthamo wokuqeqeshwa kwesikhawu. Uzophinda leli phethini ngokuhamba okungu-10 okuphelele. (Ufuna i-Kore eyengeziwe? Zama enye i-Erin's Quick Circuit Workout, Egcwele Umzimba Ogcwele Ukuze Uthuthukise Isilinganiso Senhliziyo Yakho.)

Isikhathi esiphelele: Imizuzu engu-15

Okudingayo: ukumelana ibhendi (Sebenzisa noma yiliphi ibhendi elikuvumela ukuthi uhambe ngokulawula. Qala ngebhande elincanyana, bese usebenza ibhande lokumelana njengoba usuya ngokuqina.)

I-Truster

A. Isinyathelo maphakathi nebhendi, izinyawo ziqhelelene ngezinyawo futhi izinzwane zivele kancane. Bamba imichilo esandleni ngasinye, ubakhuphulele ekuphakameni kwesifuba. Izindololwane eduze nezinhlangothi zakho

​B. Gcina imichilo emahlombe bese ugoqa phansi ngokucindezela ama-glutes emuva, isisindo sisezithendeni zakho

C. Cindezela izithende zakho lapho usukuma, ngasikhathi sinye ucindezele ibhande lokumelana ngqo phezulu

I-Overhead Squat

A. Songa ibhande lakho libe uhhafu. Slayida isandla esisodwa phakathi kwezibambo zombili nesinye ngokusebenzisa iluphu maphakathi nebhande. Izintende kufanele zibhekane

B. Phakamisa uvule izingalo ngaphezulu kwekhanda lakho, ucindezele emuva kakhulu ngemuva kwamahlombe ngangokunokwenzeka ngaphandle kobunzima.

C. Cwila ungene esikhungweni lapho ugcina ibhendi yeluliwe iqinile ngaphezu kwakho

D. Cindezela ngezithende zakho ukuze ume, ucindezele ama-glutes akho phezulu ulondoloze isikhundla sakho somzimba ongaphezulu ngebanga eligcwele lokunyakaza

I-Resistance-Band Jump-Over (I-Cardio Burst!)

A. Gcina ibhendi eligoqiwe phakathi, bese ulibeka phansi ngokuqondile phambi kwakho.

B. Ukuqala ngakwesokudla kwebhande, gxuma ubuye uye emuva kwesikhathi phezu kwebhande ngokushesha ngangokunokwenzeka ezinzwaneni zakho.

Uphakamise Ingalo

A. Dlulela ebhendi ngonyawo (ileveli 1), izinyawo ezimbili ndawonye (ileveli 2), noma ngezinyawo ezinqamuleza ngezinyawo (ibanga 3). Bamba izibambo esandleni ngasinye.

B. Phakamisa izingalo uye ezinhlangothini, uzilethe ekuphakameni kwehlombe ngaphambi kokunciphisa phansi.

I-Front-Arm Phakamisa

A. Dlulela ebhendi ngonyawo (ileveli 1), izinyawo ezimbili ndawonye (ileveli 2), noma ngezinyawo ezinqamuleza ngezinyawo (ibanga 3). Bamba izibambo esandleni ngasinye.

B. Phakamisa izingalo ziqonde phambi kwakho, uzilethe ekuphakameni kwehlombe ngaphambi kokuzehlisela phansi.

I-Band-Length Ski Jumper (Cardio Burst!)

A. Beka ibhendi enwetshiwe ngokugcwele phansi ngokuvundlile phambi kwakho. Yima ohlangothini lwesobunxele ngemuva kwebhendi.

B. Gxuma ubude bebhendi eceleni kwesokudla, ugobe idolo lakho lesokunxele futhi ulethe unyawo kancane ngemuva kwakho. Isisindo kufanele sibe emlenzeni wakho wesokudla amadolo agobile.

C. Phinda ski-gxuma ohlangothini lwesobunxele, bese uqhubeka ukushintshanisa izinyawo

Triceps Cindezela

A. Nyathela unyawo lwesokudla phakathi nendawo yebhande lokumelana, unyawo lwesokunxele izinyathelo ngamayintshi ambalwa ngemuva. Bamba noma ukuphela kwebhande lokumelana esandleni ngasinye

B. Umgogodla we-brace bese ukhama i-glutes njengoba uphakamisa izingalo phezulu, uwisa izindololwane ngemuva kwakho ukuze wakhe isimo se-90-degree L. Ama-biceps kufanele abe seduze nezindlebe.

C. Phakamisa izintambo phezulu ucindezele i-triceps. Phinda ukunyakaza ngenkathi ugcina umugqa uzinzile.

Uvemvane

A. Yima ebhandeni ngezinyawo ndawonye. Ukubamba noma yiluphi uhlangothi lwebhande lokumelana ngezandla zombili, uncike phambili ezinqulwini.

B. Ngokugoba okuthambile endololwaneni, vula izingalo ububanzi bese ucindezela amahlombe ehlombe ndawonye ngenhla kokunyakaza.

C. Kancane kancane, ngokulawula, buyisa izandla ndawonye phambi kwesifuba sakho. Phinda.

Isando Curl

A. Bamba ibhande lokumelana kunoma isiphi isandla ngaphansi kwesibambo, bese uqhubekela ebhandeni ngonyawo (ezingeni 1), izinyawo ezimbili ndawonye (izinga 2), noma izinyawo ezihlukaniswe ibanga (ibanga 3).

B. Ukugcina izindololwane ziqinile ezinhlangothini zakho, izibhakela zibheke ngaphakathi, zigobe njengoba ubungazenza nge-biceps curl, kepha esikhundleni salokho sonta izihlakala zakho ekugcineni kwenhlangano ukuze izibhakela zibheke ophahleni

C. Hlanganisa izihlakala emuva enkabeni bese wehla kancane ngokulawula

Amadolo Aphakeme + Ukucindezela Okungaphezulu (I-Cardio Blast!)

A. Songa ibhande lakho libe uhhafu. Slayida isandla esisodwa phakathi kwezibambo zombili nesinye ngokusebenzisa iluphu maphakathi nebhande. Izintende kufanele zibhekane

B. Vula izingalo ububanzi lapho uziphakamisela phezulu, ucindezela amahlombe akho njengoba ucindezela amanye

C. Aqhume ngezinyawo zakho njengoba ushintsha ngokushesha idolo elingakwesokudla bese idolo elingakwesokunxele liye phezulu libheke esifubeni sakho. Gcina izingalo zivuleke futhi izindololwane zikhiyelwe phezulu. Cwila ungene esikhungweni lapho ugcina ibhendi yeluliwe iqinile ngaphezu kwakho

D. Cindezela ngezithende zakho ukuze ume, ucindezele ama-glutes akho phezulu ulondoloze isikhundla sakho somzimba ongaphezulu ngebanga eligcwele lokunyakaza

Buyekeza kwe-