Ukuzivocavoca ngeTabata ukomisa isisu

-Delile

• Qedela uhlelo lokuqeqesha
• 1. Abaqombola Izintaba
• 2. Izikwele
• 3. Hlala phezu kwebhayisikili
• 4. Amadolo aphakeme
• 5. Ukuhlaliswa kwendabuko
• 6. AmaBurpees
• 7. Ukuphusha
• 8. AmaJack Jumping
• Ungayithuthukisa kanjani imiphumela yakho yokuqeqeshwa

Indlela yeTabata luhlobo lokuqeqeshwa ngamandla okukhulu, njenge-HIIT, ekuvumela ukuthi ushise amanoni, ukhulume ngomzimba wakho bese womisa isisu sakho ngokuchitha imizuzu emi-4 kuphela ngosuku. Ngakho-ke, lolu uhlelo oluhle lokuqeqesha kulabo abanesikhathi esincane ngemuva komsebenzi ukuya ejimini, ngokwesibonelo.

Ngesikhathi salolu hlelo lokuqeqeshwa kwenziwa izivivinyo ezi-8 ezahlukahlukene ezisebenza ngamaqembu emisipha emizuzwana engama-20, kufakwe amasekhondi ayishumi okuphumula phakathi kwelilodwa. Ngesikhathi sokuzivocavoca imizuzwana engama-20, zama ukuphindaphinda okuningi ngangokunokwenzeka. Lokhu kukuvumela ukuthi ukwandise ukushiswa kwamafutha asendaweni ngenkathi uthambisa imisipha yakho, uyenze ibe namandla.

Njengoba indlela yeTabata ingukuzivocavoca okuphezulu kunconyelwa ikakhulukazi labo asebevele bezijwayeza ukuzivocavoca umzimba. Ngakho-ke, uma lokhu kungenjalo, kufanele uthintane nodokotela ojwayelekile ukuze ahlole isimo sakho somzimba ngaphambi kokuqala ukuqeqeshwa.

Qedela uhlelo lokuqeqesha

Ngaphambi kokuqala uhlelo lokuqeqesha, kufanele ube nesitophuwashi esiseduze nawe ukuqapha kahle isikhathi owenza ngaso lo msebenzi. Ukuzivocavoca yilezi:

1. Abaqombola Izintaba

Lokhu kuvivinya kuhle kakhulu ekusebenzeni imisipha yemilenze, emuva futhi ikakhulukazi esiswini. Ukuze wenze lokhu kufanele uzifake ohlangothini lwepulangwe, kube sengathi uzokwenza i-push-up, kepha, ngokugcina izingalo zakho ziqondile, goba idolo elilodwa ulidonsele esifubeni sakho. Hamba ushintshe imilenze yakho sengathi ukhwela intaba.

Isikhathi sokuzivocavoca: Imizuzwana engu-20 + ukuphumula kwemizuzwana engu-10.

2. Izikwele

Ukuzivocavoca kwe-squat kukuvumela ukuthi ukhiphe imisipha ye-gluteal neyethanga. Yenza i-squat yendabuko bese ubuyela emuva. Ngemuva kwalokho yehla uye endaweni lapho uhlala khona futhi ngaphandle kokuhambisa izinyawo zakho bese uphinda kuze kuphele isikhathi. Ukwenza lo msebenzi kubalulekile ukugcina ukuma okuhle, ngakho-ke nansi indlela yokwenza isikwele ngendlela efanele.

Isikhathi sokuzivocavoca: Imizuzwana engu-20 + ukuphumula kwemizuzwana engu-10.

3. Hlala phezu kwebhayisikili

Lolu hlobo lwesisu luyindlela ejulile yokuqeqesha lonke iqembu lemisipha lesisu. Ukuze wenze lokhu, vele ulale ngomhlane phansi bese uphakamisa imilenze yakho, wenze ukunyakaza kokunyakaza emoyeni. Ukugwema ubuhlungu beqolo, beka izandla zakho ngaphansi komhlane wakho ongezansi bese uzama ukugcina umqolo wakho uhlala phansi phansi.

Isikhathi sokuzivocavoca: Imizuzwana engu-20 + ukuphumula kwemizuzwana engu-10.

4. Amadolo aphakeme

Ukuvivinya kwamadolo aphakeme kuvumela ukuqinisa nokuthinta imisipha yemilenze, isisu kanye nomhlane. Ukuze uqale ukuzivocavoca, vele ume futhi ugxume, udonse idolo elilodwa ngesikhathi, phezulu ngangokunokwenzeka, ushintshashintsha kulo lonke lolu vivinyo.

Isikhathi sokuzivocavoca: Imizuzwana engu-20 + ukuphumula kwemizuzwana engu-10.

5. Ukuhlaliswa kwendabuko

Ukuhlala ngokwendabuko kungenye yezindlela zokuzivocavoca ezilula futhi eziphumelela kakhulu ukusebenza esiswini. Ukwenza lokhu, lala ngomhlane phansi bese uguqa ngamadolo, uphumule izinyawo zakho phansi. Ekugcineni, zama ukuphakamisa umhlane wakho emhlabathini ngangokunokwenzeka ngenkathi ubheka ophahleni. Phinda kaningi ngangokunokwenzeka.

Isikhathi sokuzivocavoca: Imizuzwana engu-20 + ukuphumula kwemizuzwana engu-10.

6. AmaBurpees

AmaBurpeuhlobo lokuzivocavoca oluyinkimbinkimbi kakhulu olukuvumela ukuthi usebenze cishe wonke amaqembu emisipha, kusukela emilenzeni, kuye ezingalweni, esiswini nasemhlane.

Ukwenza i-burpee, sukuma bese uzithoba uze uqumbe. Kuleso sikhundla, letha izandla zakho phansi bese uphusha izinyawo zakho uze ube sesimeni sepulangwe. Ngemuva kwalokho, buyela lapho uhlala khona, udonsa izinyawo zakho eduze komzimba wakho uphinde ukhuphuke futhi. Phinda kuze kuphele isikhathi sokuzivocavoca.

Isikhathi sokuzivocavoca: Imizuzwana engu-20 + ukuphumula kwemizuzwana engu-10.

7. Ukuphusha

Lokhu kuvivinya kukuvumela ukuthi usebenze kwimisipha ye-pectoralis, izingalo nesisu. Kulokhu kuvivinya umzimba, kufanele wenze i-push-up yendabuko, ugcine izingalo zakho zihlukanisiwe-ububanzi futhi wehle uze wenze i-angle engu-90º ngendololwane yakho. Uma kunzima kakhulu, gcwalisa amadolo akho phansi.

Isikhathi sokuzivocavoca: Imizuzwana engu-20 + ukuphumula kwemizuzwana engu-10.

8. AmaJack Jumping

Ukuzivocavoca kweqa kuyindlela enhle yokusebenzisa yonke imisipha emzimbeni, ngenkathi ilawula ukushaya kwenhliziyo. Ukuze ukwenze kahle, sukuma bese uyagxuma kancane ngenkathi uvula imilenze nezingalo zakho. Masinyane ngemuva kwalokho vala imilenze nezingalo zakho. Phinda kuze kuphele isikhathi sokuzivocavoca.

Isikhathi sokuzivocavoca: Imizuzwana engama-20.

Uma uqeda uhlelo lwakho lokuzivocavoca, ungakhohlwa ukwelula imisipha yakho uphumule, ukugwema ukulimala kwemisipha futhi uvumele ukushaya kwenhliziyo yakho kunciphiswe futhi kulawulwe. Nakhu okunye ongakwenza ngemuva kokuqeqeshwa.

Ungayithuthukisa kanjani imiphumela yakho yokuqeqeshwa

Ukuze uthole imiphumela engcono futhi ufeze inhloso yakho yokuqeqesha, kubaluleke kakhulu ukuthi uqaphele ngokudla kwakho.Ngenxa yalokhu, bona ividiyo kaTatiana Zanin lapho yonke into ephathelene nokudla kokuqeqeshwa okufanele ichazwe khona: