Ukuqeqeshwa okulula ukushisa amanoni

-Delile

• Ungakwenza kanjani ukuqeqeshwa okulula kwe-HIIT
• Ukuzivocavoca 1: Push-up ngamadolo asekelwe
• Ukuzivocavoca 2: Izikwele ezinebhola
• Ukuzivocavoca 3: Ukunwebeka kwengalo okunwebeka
• Ukuzivocavoca 4: Ibhuloho eliphakeme
• Ukuzivocavoca 5: Ibhodi langaphambili

Ukuzivocavoca okuhle ukushisa amanoni ngesikhathi esifushane ukuqeqeshwa kwe-HIIT okuqukethe isethi yokuzivocavoca okuphezulu okuqeda amafutha asendaweni ngemizuzu engama-30 ngosuku ngendlela esheshayo futhi emnandi.

Lokhu kuqeqeshwa kufanele kwethulwe kancane kancane, ngakho-ke, kuhlukaniswe izigaba ezi-3, ukukhanya, isigaba esilinganiselayo nesithuthukile ukuvumela ukuguquguquka komzimba ngokuqina kokuvivinya umzimba, kugweme ukulimala kwemisipha namalunga. Ngakho-ke, kunconywa ukuthi uthuthukise isiteji inyanga ngayinye ukugcina umzamo nokukhulisa ukukhula kwemisipha.

Ngaphambi kokuqala noma yisiphi isigaba sokuqeqeshwa kwe-HIIT, kunconywa ukwenza imizuzu eyi-10 yokushisa komhlaba ukulungiselela inhliziyo, imisipha namalunga.

Ungakwenza kanjani ukuqeqeshwa okulula kwe-HIIT

Isigaba esilula sokuqeqeshwa kwe-HIIT siboniswa kulabo abangaqeqeshi kaningi futhi okufanele kwenziwe kathathu ngeviki, okuvumela okungenani usuku olulodwa lokuphumula phakathi kokuzivocavoca ngakunye.

Ngakho-ke, osukwini ngalunye lokuzivocavoca kuyanconywa ukuthi wenze amasethi ama-5 okuphindaphinda okungu-15 kokuvivinya ngakunye, uphumule imizuzu emi-2 phakathi kwesethi ngayinye nesikhathi esincane phakathi kokuzivocavoca.

Ukuzivocavoca 1: Push-up ngamadolo asekelwe

I-Flexion wuhlobo lokuzivocavoca olusiza ukukhulisa amandla emisipha ezandleni zakho nokuthinta isisu sakho. Ukwenza i-flexion kufanele:

1. Lala phansi ngesisu phansi;
2. Beka izintende zezandla zakho phansi nasebubanzi behlombe ngaphandle.
3. Phakamisa isisu sakho phansi bese ugcina umzimba wakho uqondile, usekela isisindo sakho emadolweni nasezandleni;
4. Songa izingalo zakho uze uthinte isifuba sakho phansi bese ukhuphuka, ucindezela phansi ngamandla ezingalo zakho;

Ngalesi sikhathi sokuzivocavoca kubalulekile ukuvimbela okhalweni ekubeni ngaphansi komugqa womzimba ukugwema ukulimala emuva, ngakho-ke kubalulekile ukugcina izibilini zabasebenzi zisebenza njalo kulo lonke lolu vivinyo.

Ukuzivocavoca 2: Izikwele ezinebhola

Ukuzivocavoca ngebhola squat kubalulekile ukuthuthukisa ubukhulu bemisipha nokuguquguquka emilenzeni, esiswini, ezinqeni, emuva nangezinqe. Ukwenza isikwele ngendlela efanele kufanele:

1. Beka ibhola le-Pilates phakathi komhlane wakho nodonga;
2. Gcina imilenze yakho ibanzi ububanzi ehlombe bese ubeka izandla zakho phambili;
3. Gobisa imilenze yakho bese ubeka izinkalo zakho emuva, uze ube ne-angle engu-90 degree ngamadolo akho, bese uyakhuphuka.

Ukuhlwitha ngebhola kungenziwa futhi ngokubamba isisindo eduze kwesifuba sakho, uma kungenakwenzeka ukusebenzisa ibhola le-Pilates, noma kunjalo, kulokhu akufanele uncike odongeni.

Ukuzivocavoca 3: Ukunwebeka kwengalo okunwebeka

Ukwelulwa kwengalo okunwebeka kuyindlela enhle yokwandisa amandla emisipha yemisipha yengalo, ikakhulukazi ama-biceps nama-triceps. Ukwenza lo msebenzi kufanele:

1. Beka umkhawulo owodwa wokunwebeka ngaphansi kwezithende zakho bese ubamba omunye umkhawulo ngesandla esisodwa ngemuva komhlane wakho;
2. Yelula ingalo ebambe ukunwebeka, ugcine indololwane inganyakazi bese ubuyela endaweni yokuqala;
3. Shintsha izingalo ngemuva kokuphindaphinda okungu-15.

Ukwenza lo msebenzi kunconywa ukuthi usebenzise ibhande lenjoloba elide ngokwanele ukuthi lifinyelele kusuka ezinyaweni liye emahlombe ngaphandle kokwelulwa. Kodwa-ke, uma kungenakwenzeka ukusebenzisa ukunwebeka, ungabamba isisindo ngesandla sengalo ngemuva kwakho.

Ukuzivocavoca 4: Ibhuloho eliphakeme

Ukuvivinya ibhuloho nokuphakama kusiza ekuqiniseni imisipha yethanga, emuva kanye nezinqe futhi ukwenze kahle kufanele:

1. Lala phansi izandla zakho zisemaceleni, imilenze yakho igobile futhi iqhelelene kancane;
2. Phakamisa isibunu sakho ngangokunokwenzeka ngaphandle kokuhambisa izinyawo zakho bese ubuyela endaweni yokuqala.

Ukwandisa ukuqina kwalokhu kuvivinya umzimba, kungenzeka ukubeka isinyathelo noma isitaki sezincwadi ngaphansi kwezinyawo zakho.

Ukuzivocavoca 5: Ibhodi langaphambili

Ipulangwe langaphambili liwuvivinyo oluhle kakhulu lokusebenzisa yonke imisipha yesifunda sesisu ngaphandle kokulimaza umgogodla noma ukuma kwakho. Ukwenza ukubuka:

Ngemuva kokuphothula lesi sigaba sokuqeqeshwa kwe-HIIT ukushisa amanoni, qala isigaba esilandelayo ku:

• Ukuqeqeshwa okumaphakathi ukushisa amanoni