Lokhu kuqeqeshwa okuphelele komzimba okufakazela ukuthi isibhakela yi-Cardio ehamba phambili

-Delile

• Ama-Jumping Jacks
• AmaPlank Jacks wokuPhusha-Up
• Phuma Ngenqindi
• Gxumela ku-Squat ku-Plyo Lunge
• Hook (kuya ekhanda nasemzimbeni)
• Abaqwali Bentaba
• Isandla Esiqondile Sokudla
• Amadolo Aphakeme
• UJab (kuya ekhanda nasemzimbeni)
• Ipulangwe
• Buyekeza kwe-

Isibhakela akusikhona nje ukuphonsa izibhakela. Izilwi zidinga isisekelo esiqinile samandla nokuqina, yingakho ukuziqeqesha njengomshayisibhakela kuyisu elihlakaniphile, noma ngabe uhlela ukungena eringini noma cha. (Yingakho isibhakela sesiphenduke intandokazi yosaziwayo.)

"Isibhakela siwukuqeqesha okuhle kunoma yimuphi umgijimi ngoba sinesimo sokuqina kakhulu kodwa futhi sidinga ukugxila okukhulu, okuyisici esitholakala kwezemidlalo eminingi," kusho uNicole Schultz, umqeqeshi womkhiqizo oyinhloko ku-EverybodyFights, enezindawo eziseNew York, eBoston. , naseChicago.

Uma ufuna ukunambitheka kohlobo lwabashayisibhakela be-cardio Workout abagcwele umzimba abalisebenzisela ukuqeqesha, zama le Workout Schultz eyenzelwe nje Umumo. Ukuhamba kuyisampula yalokho ongakubona esigabeni se-EverybodyFights BAGSxBODY, ukuhlanganiswa kokuqeqeshwa kwesikhawu somzimba kanye nenhlanganisela yesibhakela ezimpini zomlando.

Amanye amagama wokuhlakanipha: "Abaqalayo abaningi basebenzisa amahlombe abo ukuphonsa izibhakela ngaphezu kwesidingo," kusho uSchultz. "Esikhundleni salokho, gxila ekubandakanyeni imilenze yakho, ama-lats, kanye nama-oblique."

Okudingayo: Ayikho imishini

Isebenza kanjani: Qedela imizuliswano emi-2 ukuya kwemi-3 yayo yonke imisebenzi, ngeminithi elilodwa lokuphumula phakathi kwesethi ngayinye.

Ama-Jumping Jacks

A. Yima ngezinyawo ndawonye, ​​izingalo ezinhlangothini.

B. Gxuma izinyawo ngokuhlukana, banzi kancane kunobubanzi benyonga, kuyilapho uguqula izingalo uye emaceleni nangaphezulu kwekhanda.

C. Jump izinyawo ndawonye ngenkathi wehlisa izingalo ezinhlangothini ukuze ubuyele endaweni yokuqala.

Yenza ama-reps amaningi ngangokunokwenzeka (i-AMRAP) imizuzwana engama-30.

AmaPlank Jacks wokuPhusha-Up

A. Qala epulangeni eliphakeme izinyawo zihlangene.

B. Yenza i-plank jack: Yeqa izinyawo zibe banzi ngaphezu kokwe-hip-wide ngaphandle, bese uzigxuma ubuyele phakathi. Yenza enye i-jack jack.

C. Yenza ukusunduza: Goba ezindololwaneni ukuze wehlisele isifuba phansi, ume kancane lapho isifuba sifinyelela ukuphakama kwendololwane. Cindezela kude naphansi ukuze ubuyele endaweni yokuqala.

Yenza i-AMRAP imizuzwana engama-30.

Phuma Ngenqindi

A. Yima ngokuma, unyawo lwesobunxele lubheke phambili. (Ngakwesobunxele, yima ngonyawo lwesokudla ngaphambili.)

B. Phonsa i-jab ngesandla sobunxele, ushaye ingalo yesobunxele iqonde phambili ekuphakameni kwamahlombe intende ibheke phansi.

C. Phonsa isiphambano ngesandla sokudla, ushaye ingalo yangakwesokudla iqonde phambili ekuphakameni kwamahlombe, intende ibheke phansi, ijikeleze inqulu yangakwesokudla phambili.

D. Gobisa amadolo ukuze uqethuke phansi bese uphonsa omunye ujabha bese uwela sengathi ushaya umuntu esiswini.

E. Qhubeka uphonsa i-jab eyodwa kanye nesiphambano esisodwa endaweni ephezulu, bese uphonsa i-jab eyodwa kanye nesiphambano esisodwa endaweni ephansi.

Yenza i-AMRAP imizuzwana engama-30.

Gxumela ku-Squat ku-Plyo Lunge

A. Yima izinyawo zihlangene.

B. Juba izinyawo ububanzi behlombe uhlukane bese wehlela esikweleni, bese ngokushesha weqa izinyawo ubuye ndawonye.

C. Gxuma izinyawo ngokuhlukana uye elungeni elingakwesokudla, wehle kuze kube womabili amadolo akhe ama-engeli angama-90-degree. Masinyane gxuma izinyawo ubuyele ndawonye.

D. Phinda ugxumele esikweleni bese ugoqa, ushintshe ukuthi yiluphi unyawo olungaphambili.

Yenza i-AMRAP imizuzwana engama-30.

Hook (kuya ekhanda nasemzimbeni)

A. Yima ngokuma.

B. Phonsa ihhuku yangakwesokudla: Yakha umumo wehhuku ngengalo yesokudla, isithupha sibheke ophahleni. Swing isibhakela uzungeze kwesokudla sengathi ushaya umuntu ohlangothini lomhlathi. Jikisa onyaweni lwesokudla ukuze idolo nezinqulu zibheke phambili.

C. Phonsa ihhuku yesokunxele: Yakha umumo wehhuku ngengalo yangakwesokunxele, isithupha sibheke ophahleni. Swayipha isibhakela uzungeza kwesokunxele njengokungathi ushaya othile ohlangothini lomhlathi. Zungeza ngakwesobunxele ukuze idolo nezinqe zibhekane ngakwesokudla.

D. Gobisa amadolo ukuze uqethuke phansi, bese wenza ingwegwe yangakwesokudla bese uyishiya ingwegwe yesobunxele, kube sengathi ushaya umuntu esiswini.

E. Phinda, uphonsa ingwegwe yangakwesokudla nengwegwe langakwesobunxele endaweni ephezulu, bese kuba ingwegwe yesokudla nengwegwe langakwesokunxele endaweni ephansi.

Yenza i-AMRAP imizuzwana engama-30.

Abaqwali Bentaba

A. Qala endaweni ephakeme yepulangwe.

B. Dweba idolo elingakwesokudla libheke endololwaneni ebhekene. Buyisela umlenze wesokudla epulangeni eliphezulu bese ushintsha, udweba idolo elingakwesokunxele liye endololwaneni ebhekene.

C. Qhubeka ushintshe ngokushesha, ugcine izinkalo ziphansi nesisindo ezandleni.

Yenza i-AMRAP imizuzwana engama-30.

Isandla Esiqondile Sokudla

A. Yimani nilwe.

B. Gcoba ingalo yesokudla iye phambili ekuphakameni kwehlombe, ujikelezise onyaweni lwesokudla bese uphumela phambili okhalweni lwesokudla.

C. Gobisa amadolo ukuze ugobe, bese uphonsa esinye isibhakela sengathi ushaya umuntu ngesibhakela esiswini.

Yenza i-AMRAP imizuzwana engama-30. Shintsha izinhlangothi; phinda.

Amadolo Aphakeme

A. Shayela idolo langakwesokudla esifubeni bese upompa ingalo yangakwesokunxele phezulu.

B. Shintsha, ushayele idolo langakwesokunxele uye esifubeni kanye nengalo yangakwesokudla phezulu.

C. Qhubeka ushintshane ngokushesha, ushaya ingalo ebhekene nomlenze ngamunye.

Yenza i-AMRAP imizuzwana engama-30.

UJab (kuya ekhanda nasemzimbeni)

A. Yima ngokuma.

B. Phonsa ama-jab amabili ngesandla sobunxele.

C. Crouch, bese ujikijela amanye ama-jabs amabili njengokungathi ushaya umuntu ngesibhakela esiswini.

D. Phinda, uphonsa ama-jabs amabili endaweni ephakeme kanye nama-jabs amabili endaweni ephansi.

Yenza i-AMRAP imizuzwana engama-30.

Ipulangwe

A. Bamba ipulangwe lengalo, udwebe inkinobho yesisu emgogodleni futhi ugcine izinkalo zihambisana namahlombe.

Bamba imizuzwana engama-60.

Buyekeza kwe-