Ukuqeqeshwa okumaphakathi ukushisa amanoni

-Delile

• Ungakwenza kanjani ukuqeqeshwa okuphakathi kwe-HIIT
• Ukuzivocavoca 1: Push-ups nge-balance plate
• Ukuzivocavoca 2: Isisindo squat
• Ukuzivocavoca 3: Ukunyathela ngesihlalo
• Isivivinyo 4: Ukugwedla ngensimbi
• Ukuzivocavoca 5: Ibhodi eguquliwe

Ukuzivocavoca okuhle ukushisa amanoni emaminithini angama-30 ngosuku ukuqeqeshwa kwe-HIIT, njengoba kuhlanganisa ukuvivinya umzimba okuningana okuqinisa ukusebenza kwemisipha, kususe ngokushesha amafutha asendaweni nokwenza umzimba ngendlela esheshayo futhi ejabulisayo.

Lolu hlobo lokuqeqeshwa kufanele lwethulwe kancane kancane, ngakho-ke, kufanele luhlukaniswe ngezigaba ezi-3, isigaba esikhanyayo, isigaba esiphakathi nesigaba esithuthukile ukuvumela ukuzivumelanisa kancane kancane nokuqina kokuvivinya umzimba, ukugwema izinkontileka, ukunweba kanye ne-tendonitis, isibonelo. Ngakho-ke, kuyalulekwa ukuthi uqale esigabeni sokukhanya bese udlulela esigabeni esilandelayo ngemuva kwenyanga engu-1.

Ngaphambi kokuqala noma yisiphi isigaba sokuqeqeshwa kwe-HIIT, kunconywa ukuthi wenze okungenani imizuzu emihlanu yokugijima noma ukuhamba ngezinyawo ukulungiselela kahle inhliziyo yakho, imisipha namalunga okuzivocavoca umzimba.

Uma uzoqala ukuqeqeshwa, bheka isigaba esikhanyayo kuqala ku: Ukuqeqeshwa okulula ukushisa amanoni.

Ungakwenza kanjani ukuqeqeshwa okuphakathi kwe-HIIT

Isigaba esimaphakathi sokuqeqeshwa kwe-HIIT kufanele siqale cishe ngenyanga eyi-1 ngemuva kokuqala ukuqeqeshwa okulula noma uma usunokulungiselela okuthile ngokomzimba futhi kufanele kwenziwe amahlandla ama-4 ngesonto, okuvumela okungenani usuku olulodwa lokuphumula phakathi kosuku ngalunye lokuqeqeshwa.

Ngakho-ke, ngosuku ngalunye lokuqeqeshwa kunconywa ukwenza amasethi ama-5 kokuphindaphinda okungu-12 kuye kokungu-15 kokuvivinya ngakunye, uphumule cishe amasekhondi angama-90 phakathi kwesethi ngayinye nesikhathi esincane phakathi kokuzivocavoca.

Ukuzivocavoca 1: Push-ups nge-balance plate

Ibhalansi yepuleti ibhalansi ukuvivinya umzimba okuqinisa amandla emisipha yezingalo, isifuba nesisu ngesikhathi esifushane, ikakhulukazi ukuthungela imisipha ye-oblique. Ukuze wenze lolu hlobo lwe-flexion kufanele:

1. Beka ipuleti ebhalansi ngaphansi kwesifuba sakho bese ulala phansi esiswini sakho;
2. Bamba izinhlangothi zepuleti ukuze ugcine izandla zakho zihlukanisiwe ububanzi.
3. Phakamisa isisu sakho phansi bese ugcina umzimba wakho uqondile, usekela isisindo sakho emadolweni nasezandleni;
4. Songa izingalo zakho uze uthinte isifuba sakho eduze kwebhodi bese ukhuphuka, ucindezela phansi ngamandla ezingalo zakho.

Ngalesi sikhathi sokuzivocavoca kubalulekile ukuvimbela izinkalo ekubeni ngaphansi komugqa womzimba ukugwema ukulimala emuva, futhi kubalulekile ukugcina izibilini zinenkontileka efanele kulo lonke lolu vivinyo.

Ngaphezu kwalokho, uma kungenakwenzeka ukusebenzisa ipuleti yebhalansi, ukuzivocavoca kungashintshwa, ukwenza ukugoba ngaphandle kwepuleti phansi, kepha ukuhambisa umzimba ngakwesokunene, bese kuba maphakathi, ekugcineni, uye kwesobunxele isandla.

Ukuzivocavoca 2: Isisindo squat

Isikwele esinesisindo ukuzivocavoca okuphelele kakhulu ukukhulisa isisindo semisipha emilenzeni, esinqeni, esiswini, emqulwini nasenyongeni. Ukwenza isikwele ngendlela efanele kufanele:

1. Gcina imilenze yakho ibanzi ububanzi ehlombe bese ubamba isisindo ngezandla zakho;
2. Gobisa imilenze yakho bese ubeka izinkalo zakho emuva, uze ube ne-angle engu-90 degree ngamadolo akho, bese uyakhuphuka.

Ukuhlwitha ngesisindo kungenziwa futhi ngokubamba ibhodlela lamanzi ezandleni zakho. Ngale ndlela, kungenzeka ukwandisa umfutho wokuvivinya umzimba ngokwenani lamanzi asebhodleleni.

Ukuzivocavoca 3: Ukunyathela ngesihlalo

Ukuzivocavoca nge-triceps ngesihlalo ukuqeqeshwa okunamandla kakhulu okukwazi ukuthuthukisa, ngesikhathi esifushane, yonke imisipha yezingalo. Lokhu kufanele kwenziwe ngale ndlela elandelayo:

1. Hlala phansi phambi kwesihlalo ngaphandle kwamasondo;
2. Buyisela izingalo zakho emuva bese ubamba ingaphambili lesihlalo ngezandla zakho;
3. Phusha izandla zakho kanzima udonse umzimba wakho phezulu, uphakamise isinqe sakho phansi;
4. Khulisa isinqe kuze kube yilapho izingalo zinwetshiwe ngokugcwele bese wehla ngaphandle kokuthinta isinqe phansi.

Uma kungenakwenzeka ukusebenzisa isihlalo ukwenza lo msebenzi, ezinye izinketho zifaka ukusebenzisa itafula, isitulo, usofa noma umbhede, isibonelo.

Isivivinyo 4: Ukugwedla ngensimbi

Ukugwedla iBarbell wuhlobo lokuzivocavoca oluthi, uma lwenziwe kahle, lusize ukuthuthukisa amaqembu emisipha ehlukahlukene, kusukela emuva kuye ezingalweni nasesiswini. Ukwenza lo msebenzi kufanele:

1. Yima, goba imilenze yakho kancane bese uncika isifuba sakho phambili, ngaphandle kokugoba umhlane wakho;
2. Bamba i-barbell, enesisindo noma ngaphandle kwesisindo, welule izingalo;
3. Donsela ibha uye esifubeni sakho uze ube no-90º engeli ngezindololwane zakho bese welula izingalo zakho futhi.

Ukwenza lo msebenzi kubaluleke kakhulu ukugcina umhlane wakho uqonde kakhulu ukugwema ukulimala komgogodla, ngakho-ke, izibilini kufanele zibe nezinkontileka eziqinile kulo lonke lolu vivinyo.

Ngaphezu kwalokho, uma kungenakwenzeka ukusebenzisa ibha enezisindo, okunye okuhle ukubamba induku yomshanelo bese ufaka ibhakede ekugcineni ngakunye, ngokwesibonelo.

Ukuzivocavoca 5: Ibhodi eguquliwe

Ukuzivocavoca umzimba okuguquliwe kwesisu kuyindlela enhle kakhulu yokuthuthukisa yonke imisipha esifundeni sesisu ngaphandle kokulimaza umgogodla noma ukuma komzimba. Ukwenza lo msebenzi ngendlela efanele kufanele:

• Lala phansi ngesisu bese uphakamisa umzimba wakho, uxhase isisindo sakho ezingalweni zakho nasemazwaneni;
• Gcina umzimba wakho uqonde futhi uqonde phansi, amehlo akho ethe njo phansi;
• Goba umlenze owodwa ngesikhathi bese uwudonsela eduze kwendololwane, ngaphandle kokushintsha ukuma komzimba.

Ukwenza noma yiluphi uhlobo lweplango lesisu kunconywa ukugcina imisipha yesisu iqine ngokuqinile kulo lonke uhlelo lokuzivocavoca, ukuvimbela inyonga ekubeni ngaphansi komugqa womzimba, kulimaze umgogodla.

Bona ukuthi yini okudingeka uyidle, ngesikhathi nangemva kokuqeqeshwa ukuze ukwazi ukushisa amanoni futhi wandise isisindo semisipha kuvidiyo nodokotela wezokudla uTatiana Zanin:

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

• Ukuqeqeshwa okuthuthukisiwe kokushisa amafutha