Rev Up Amandla Akho Okushisa Amakhalori

-Delile

• ISIZULU A
• ISIZULU B
• Buyekeza kwe-

IBHODLELA LOMZIMBA OPHELELE (imizuzu engu-20)

Lesi simiso sokuqopha amandla amakhulu sikusiza ukuthi uthole ukukhushulwa unomphela kwemetabolism ngokwakha imisipha, kepha futhi kugcina ikhalori lakho lesikhathi sangempela lishe phezulu-ukuze uthole okuhle kakhulu womhlaba womabili. Yakhelwe ngu-Erica Miller, umqeqeshi womuntu e-Atlanta, Georgia, lokhu kuvivinya umzimba kushaya yonke imisipha yakho enkulu kusiqeshana esisheshayo-uzophumula imizuzwana engama-20 kuphela phakathi kwamasethi. Kwenziwa kanjani

Uzodinga ibhola lemithi elingamaphawundi angu-6 kanye nezitebhisi zokundiza. Zifudumeze imizuzu emi-5 ngokuhamba ukhuphuka uye phansi ezitebhisini, bese wenza isekethe A kabili elandelwa amasethi amabili wesekethe B. Phumula imizuzwana engama-20 phakathi kokuzivocavoca kanye nemizuzwana engama-60 phakathi kwamasekhethi. Yehlisa umoya ngokuhamba imizuzu engu-5.

ISIZULU A

Izintathu zebhola

(umnyakazo onezingxenye ezintathu)

Isebenza imilenze, i-butt, ne-abs

Yenza okulandelayo okuthathu kubuyela emuva:

1. Ukuhamba kwamaphaphu nge-twist:

Bamba ibhola lomuthi ngezandla zombili phambi kwakho ekuphakameni kwesifuba. Hamba phambili ngomlenze wesokunxele, uqinisekise ukuthi idolo langakwesokunxele lihlala phezu kweqakala langakwesokunxele. Ukugcina umhlane wakho uqonde, shintsha isifuba bese wehlisela ibhola ngaphandle kwesinqe sangakwesokunxele [esiboniswe ngenhla]. Sukuma ubuyele ekuqaleni bese uhlangana phambili ngomlenze wangakwesokudla bese wehlisa ibhola ngakwesokudla. Yenza amaphaphu angu-2 emlenzeni ngamunye.

2.I-pulse ye-Lunge:

Bamba ibhola lomuthi ngaphezulu ngezandla zombili, izingalo ziqonde, bese ugoqa phambili ngomlenze wesobunxele ngakho ithanga lesobunxele lifana naphansi [okuboniswe ngezansi]. Vuka futhi wehlise futhi (ungahlehli ukuze uqale). Yenza ama-pulses angu-4, bese ushintsha imilenze uphinde uphinde.

3. Abaqwala izintaba:

Ngena endaweni yepulangwe, izihlakala ziqondaniswe ngaphansi kwamahlombe (noma ubeke izandla ebholeni lomuthi). Letha idolo lakho langakwesokudla engalweni yakho yangakwesokudla [eboniswe ngezansi], bese, ngokunyakaza okubushelelezi, gxuma idolo langakwesokunxele phezulu nangonyawo lwesokudla emuva ukuze uqedele ukuphinda oku-1. Yenza ama-reps ama-4.

Phinda lokhu kulandelana izikhathi eziyisithupha ngaphandle kwekhefu ukuqedela isethi engu-1, phumula imizuzwana engama-20, bese udlulela ku-Shuffle ne-squat.

4. Shufle futhi squat

Isebenza imilenze nezinqe

Ngena esimweni somsubathi ngezinyawo ezihlukaniswe ububanzi behlombe (noma lapho uzizwa ulinganisela kakhulu), amadolo agobile, isifuba sibheke phambili phambili, nezingalo zikhululekile ezinhlangothini zakho noma phambi kwakho. Shova kwesokudla amafidi angu-30 [A - eboniswe ngezansi kwesokunxele], bese ubuyela endaweni yakho yokuqala. Yima uhlukanise izinyawo ngobubanzi be-hip-wid and squat kuze kube yilapho amathanga aqondana naphansi. Beka izandla zakho okhalweni lwakho, gxuma phezulu [B - eboniswe ngezansi kwesokudla], hlala kancane, bese ubuyela ku-squat. Ingabe 5 kuzuba.

Phinda ukuhambisa konke izikhathi eziyisithupha ngaphandle kokuphumula ukuqedela isethi engu-1, phumula imizuzwana engama-20, bese uqhubekela phambili ku-Squat-push and push-up.

5. I-squat-thrust and push-up

Isebenza i-butt, abs, nesifuba

Ukuma ngezinyawo phakathi kwe-hip-wide ngaphandle, ukugoba bese ubeka izandla phansi ngqo phambi kwezinyawo zakho. Jump izinyawo ubuyele esimeni sepulangwe, yenza i-push-up [eboniswe ngezansi]; yehlela emadolweni akho uma kunesidingo. Gxuma izinyawo zakho ubuyele ezandleni zakho bese usukuma ukuze uqedele i-rep engu-1. Yenza izikhathi ezingu-10.

6. Ukuphakanyiswa kweplank

Isebenza i-abs, i-back back, ne-glutes

Zibeke phansi phansi ezandleni (ngqo ngaphansi kwamahlombe) nezinzwani. Yenza isivumelwano ne-abs yakho ukuze umzimba wakho uqine futhi uqondaniswe kusuka ekhanda kuye ezithendeni. Gcina umlenze wakho wesokudla uqondile, uwuphakamise usuke phansi amayintshi ambalwa [okuboniswe ngezansi]. Umlenze ongezansi ukuthinta izinzwane zakho phansi, phakamisa futhi, bese uyaphinda.Phakamisa okungu-10, bese ushintsha imilenze ukuqedela ukusetha.

ISIZULU B

1. Ama-step-squats

Isebenza imilenze nezinqe

Ukuma phambi kwezitebhisi zokundiza, beka unyawo lwakho lwesokunxele esinyathelweni sokuqala noma sesibili ukuze idolo lakho langakwesokunxele ligobe ngamadigri angama-90. Sukuma ungene esitebhisini, bese ugoba idolo lakho langakwesobunxele bese uthinta unyawo lwakho lwesokudla phansi phansi kafushane, qondanisa umlenze wangakwesokunxele uphinde uphinde. Yenza izikhathi ezingu-25, bese ushintsha izinhlangothi ukuze uqedele isethi.

2. Ukugibela izitebhisi

Isebenza imilenze nezinqe

Gijima ukhuphuke futhi wehle izitebhisi uze ukhuphuke (futhi wehla) izitebhisi ezingama-50 sezizonke. 3. Izinyawo ezisheshayo

Isebenza imilenze, nesinqe

Usebenzisa nje isitebhisi sokuqala, khuphuka unyawo lwakho lokunene, ukhuphuke ngesobunxele, phansi ngesokudla nangaphansi ngesobunxele ngokushesha okukhulu. Yenza ama-reps ayi-15 (phezulu, phezulu, phansi, phansi yi-1 rep). (Shintsha umlenze wokuhola isikhathi ngasinye lapho udlula esifundeni.)

4. Jump and Phusha

Isebenza imilenze, izinqe, isifuba, ne-abs

Ukuma phambi kwezitebhisi, gxuma futhi uhlale kancane ngezinyawo zombili esinyathelweni sokuqala. Yehla ubuyele phansi, bese uphumuza izandla ububanzi behlombe esinyathelweni sokuqala noma sesibili, gxuma izinyawo zakho ungene endaweni yepulangwe, bese wenza ukusunduza. Yeqa ubuyele emuva ekumeni, bese uphinda ukulandelana izikhathi eziyishumi.PHINDULA kabili (imizuzu engu-45)

Okwamanje, kungenzeka ukuthi ucabangele ukuthi ukumane ugudluke emshinini we-cardio kungenzeka kungalethi ukushiswa kwekhalori eliphakeme kakhulu ngesikhathi sakho noma ngemuva kweseshini yakho, kepha lokho akusho ukuthi i-cardio ngeke ivuselele imetabolism yakho. Ukhiye wukuqina, kusho uDavid McGarry, umqondisi wokuqina komzimba weCooper Aerobics Center eCraig Ranch eMcKinney, eTexas, owadala le nqubo. Icebo lakhe lidinga ukuthi ugcine umzamo osezingeni eliphakeme (RPE 7) imizuzu eyi-15, ululame, bese uliphinda. Ucwaningo oluningi lukhombisile lelizinga lokuzikhandla, kepha hhayi ukuthi kunzima kangako ukuthi awukwazi ukuligcina imizuzu eyi-15 noma engama-20-lingakhuphula kakhulu ukubuya kwakho. Enye indlela eqinisekile yokuvuselela izinto: ukuhlukanisa izikhathi ezinamandla kakhulu zibe izingcezu-izikhawu ezimbili zemizuzu engu-15, ngasinye senziwe ngezikhathi ezihlukene zosuku, esikhundleni sokujima okukodwa okuyimizuzu engama-30-ngokocwaningo eNyuvesi yaseKansas.Kwenziwa kanjani

Sebenzisa i-treadmill, i-elliptical, noma ibhayisikili lokuhamba ngebhayisikili. Lula ezikhaleni zemizuzu engu-15: Ekupheleni kwemizuzu engu-2, kufanele ube usezingeni ongaligcina ngomunye 13. Uma ungakwazi ukugcina i-RPE 7 imizuzu ephelele engu-15, phokophela i-10, bese wengeza isikhathi sakho ngomzuzu isonto ngalinye

5:00-20:00 Phusha umfutho uye ku-RPE 7

20:00-25:00 Phinda uthole ku-RPE 5

25: 00-40: 00 Phinda ngamandla uphinde uye ku-RPE 7

40: 00-45: 00 Yehlisa umoya

Buyekeza kwe-