ICardio kanye nezisindo zokuthinta izikhali

-Delile

• 1. I-Pushup
• Ukulungiswa
• 2. Ikati-inkomo
• 3. Inja ebheke phansi
• 4. Triceps cindezela
• 5. Isandiso seTriceps
• 6. Umshini wokucindezela isifuba
• 7. I-Bicep curl
• 8. Idiphu yebhentshi
• 9. Ukucindezelwa kweTriceps
• 10. Uhlezi umugqa
• Umshini we-cable pulldown
• Umugqa womshini
• Amathiphu wokuzivocavoca amandla
• Amathiphu wokuzivocavoca kwe-cardio
• Ukuthatha
• I-3 HIIT Ishukumisela Ukuqinisa Izikhali

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ukuqinisa izingalo zakho ezingaphezulu nendawo ezungeze amakhwapha akho ngokuzivocavoca okuthile kuzoqinisa imisipha yakho. Kodwa ukulahlekelwa ngamafutha angaphansi kwekhwapha akudingeki kube mayelana nokuphakamisa isisindo ngaphezulu.

Kunombono oyiphutha wokuthi unganciphisa amafutha endaweni eyodwa kuphela yomzimba wakho ngasikhathi. Lo mqondo uvame ukubizwa ngokuthi "ukunciphisa indawo."

Ucwaningo oluningi luthole ukuthi le ndlela ayisebenzi. Isibonelo, kubantu abayi-104 bathole ukuthi uhlelo lokuqeqeshwa kokumelana namasonto ayi-12 olugxile ezingalweni lukhuphule ukulahleka kwamafutha jikelele, kube nomthelela omncane endaweni ethile.

Indlela ephumelela kakhulu ukugxila ekwehleni kwesisindo jikelele. Ungakwenza lokhu ngokufaka kokubili izivivinyo zenhliziyo nemithambo yokuzivocavoca esimisweni sakho.

Nazi izivivinyo eziyi-10 ezibhekise ezingalweni ezingaphezulu, emuva, esifubeni nasemahlombe. Ungazihlanganisa nezinye izivivinyo, kufaka phakathi imisebenzi ye-cardio, yohlelo lokuzivocavoca ngokugcwele. Ezinye zalezi zivivinyo azidingi mishini, kanti ezinye zisebenzisa imishini emincane.

1. I-Pushup

Lokhu kuvivinya kusebenza imisipha eminingi ngasikhathi sinye, kufaka phakathi leyo esezingalweni zakho ezingaphezulu, emahlombe nasesifubeni.

1. Qala phansi. Beka izandla zakho ukuze zibe banzi kancane kunamahlombe akho.
2. Misa ikhanda lakho ukuze ubheke ngqo phansi.
3. Yelula izinyawo zakho ngemuva kwakho ukuze ube sezinzwaneni zakho.
4. Sebenzisa izingalo zakho ukwehlisa umzimba wakho phansi bese ubuyela phezulu.
5. Phinda izikhathi eziningana.

Ukulungiswa

Ungenza i-pushup eguquliwe ngokuguqa ngamadolo emhlabathini esikhundleni sezinzwane zakho noma ngokwenza i-pushup emi odongeni.

2. Ikati-inkomo

Lesi isikhundla se-yoga esandisa umzimba wakho futhi sikhombe emuva nasesifubeni sakho.

Izinzuzo: uhlaka lwe-yoga

1. Ngena kuzo zonke izinyawo kumata we-yoga. Izandla zakho kufanele zigxishwe ngaphansi kwamahlombe akho namadolo akho kufanele abe ngaphansi kwezinqe zakho.
2. Khipha umoya bese welula umgogodla wakho ungene ekhothameni (isikhundla sekati). Ikhanda lakho kufanele licwilise phansi ukuhambisana nomgogodla wakho.
3. Bese uhogela bese uvumela i-midsection yakho yehle njengoba "uphakamisa" isifuba sakho phezulu, ngomgogodla nesisu sakho sigobile lapho kubheke khona phansi (isikhundla senkomo).
4. Hamba phakathi kwezindawo zombili njengoba uphefumulela phezulu, bese uphuma.
5. Phinda izikhathi eziningana.

3. Inja ebheke phansi

Inja ebheke phansi isikhundla se-yoga esikhomba izingalo zakho, emuva, izinqe, izinqe, nemilenze.

Izinzuzo: i-yoga mat, ithawula

1. Qala maphakathi nomata, uguqe ngamadolo.
2. Bese ubeka izandla zakho phambi kwakho kumata, ububanzi behlombe, bese udlulela ezandleni nasemadolweni (futhi indawo yokuqala yekati-inkomo).
3. Ukuziqinisa ezandleni zakho, qondanisa imilenze yakho ukuze unyakazise izinkalo zakho phezulu phezulu ophahleni.
4. Qondanisa izinyawo zakho futhi welule izinzwane zakho ukukusiza uhlale uzinzile. Vumela isisindo sakho ukuthi sibuyele emuva okhalweni nasemilenzeni, kanye nasezandleni zakho.
5. Ikhanda lakho kufanele lihambisane nomhlane wakho oqondile. Uzoba sesimweni sonxantathu.
6. Bamba lesi sikhundla imizuzu embalwa uma ungakwazi futhi uphume kancane esikhundleni ngokuhlehlisa ukunyakaza okwenze inja ebheke phansi.

Ungase uzwe izandla zakho zishibilika kancane njengoba ucindezela umata wakho we-yoga. Uma umjuluko ezintendeni zezandla zakho unikela, ukuba nethawula elincane eduze kungasiza.

4. Triceps cindezela

Ama-triceps ayimisipha engalweni engenhla. Ungakhipha le misipha ngezindlela ezimbalwa. Enye ngokusebenzisa umshini we-triceps.

Udinga isisindo sesandla noma into elula njengetoti kabhontshisi ukwenza lo msebenzi.

Izinzuzo: izisindo ezilingana esandleni sakho

1. Ubambe isisindo esandleni ngasinye, hlala phansi esihlalweni bese uphakamisa izingalo zakho ngaphezu kwekhanda lakho.
2. Goba endololwaneni yakho ukuze ulethe isisindo kude phansi kwekhanda lakho njengoba uhla lwakho lokunyakaza lukuvumela.
3. Phakamisa izinsimbi emuva ngenhla kwekhanda lakho.

Qala ngokwenza amasethi amabili okuphindaphindwayo okungu-10 kuye ku-15. Phumula cishe imizuzwana eyi-10 phakathi kwamasethi.

5. Isandiso seTriceps

Lokhu kuvivinya umzimba kufana nomshini we-triceps, kepha ukwenzela phansi noma ebhentshini.

Izinzuzo: ukuzivocavoca umzimba noma ibhentshi lesisindo, izisindo zamahhala

1. Lala ngomhlane uthathe isisindo samahhala. Yibambe ngaphezu kwehlombe lakho, ohlangothini lwekhanda lakho. Goba endololwaneni ukuze ingalo yakho ibe ngama-degree angama-90 indololwane yakho ikhombe ophahleni.
2. Nweba isisindo esisesandleni sakho uye phezulu ophahleni kuze kube yilapho ingalo yakho isivele iqonde.
3. Bese uyibuyisela esimweni esigobile kancane. Yenza lo msebenzi kaningana bese uphinda kwenye ingalo yakho.

Ungasebenza ingalo eyodwa ngasikhathi sinye noma wenze lokhu kunyakaza ngezingalo zombili ngasikhathi sinye.

6. Umshini wokucindezela isifuba

Lokhu kuvivinya kusebenza izingalo, isifuba namahlombe. Udinga ibhentshi lokuzivocavoca nezinye izinsimbi ezilingana esandleni sakho ukwenza lo msebenzi.

Izinzuzo: ibhentshi lokuzivocavoca, izisindo zamahhala

1. Lala ngomhlane ebhentshini.
2. Ukubamba izisindo zamahhala, letha izindololwane zakho lapho umzimba wakho ukhona ebhentshini (akukho ngaphansi). Izingalo zakho ezingaphezulu zizobe zisesimweni esifanayo nawo wonke umzimba wakho ngenkathi izingalo ezingezansi zizobe zibheke phezulu ophahleni.
3. Kancane phakamisa izingalo zakho bese uletha izinsimbi kuze kube yilapho ingalo yakho icishe iqonde. Ungakhiyi izindololwane zakho.
4. Buyisa izisindo endaweni yokuqala ngezingalo zakho ezigobile bese uphinda.

7. I-Bicep curl

Lo msebenzi ungenziwa uhleli phansi noma umile ngezisindo zamahhala. Kukhona nemishini ye-bicep curl emajimini amaningi, kepha isikhundla kungenzeka singakuvumeli ukunyakaza okungokwemvelo kakhulu.

Izinzuzo: izisindo zamahhala

1. Sukuma ubambe isisindo samahhala esandleni ngasinye izingalo zakho zelulelwe phansi.
2. Gobisa izindololwane zakho kancane bese uletha izinsimbi emahlombe akho.
3. Dedela isikhundla bese uletha izinsimbi emhlabathini futhi.
4. Gcina izindololwane nezihlakala zihambelana phakathi nalokhu kuvivinya umzimba. Phinda.

8. Idiphu yebhentshi

Lokhu kuvivinya umzimba kungenziwa cishe noma yikuphi, kusuka emaphethelweni kasofa wakho kuya ebhentshini lokuzivocavoca ejimini.

Izinzuzo: ibhentshi lokuzivocavoca, isihlalo, noma indawo ephakanyisiwe

1. Hlala ebhentshini ubeke izandla zakho ebhentshini eliseduze nezinqulu zakho.
2. Bamba onqenqemeni bebhentshi ngezandla zakho ebhentshini neminwe yakho onqenqemeni lwayo.
3. Susa umzimba wakho ebhentshini uguqe ngamadolo nezinyawo ndawonye.
4. Yehlisa umzimba wakho phansi ngokugoba izingalo zakho kuze kube yilapho izingalo ezingenhla zifana naphansi.
5. Sebenzisa izingalo zakho ukuzikhuphula kule ndawo kancane bese uphinda.

9. Ukucindezelwa kweTriceps

Izinzuzo: ikhebula-pulley isisindo somshini noma ibhande lokumelana

1. Ubhekene nomshini wekhebula noma lapho uvikele khona ibhande lokumelana, yima uqonde amadolo akho agobe kancane.
2. Bamba ikhebula noma ibhande lokumelana endaweni yalo ephakeme.
3. Donsela ikhebuli noma ibhande phansi phansi ngezindololwane zakho ezinhlangothini zakho. Kufanele udonse ikhebuli kuze kube yilapho izingalo zakho zinwetshiwe ngokuphelele.
4. Buyela endaweni yokuqala. Bese uphinda.

10. Uhlezi umugqa

Umshini we-cable pulldown

Lokhu kuvivinya kubandakanya umshini wekhebula le-pulley futhi kusebenza emuva nezingalo zakho.

1. Hlala emshinini wekhebula bese ubamba i-pulley ngezingalo ezeluliwe.
2. Donsela ikhebuli emuva emzimbeni wakho ngezindololwane zakho zihamba ezinhlangothini zomzimba wakho kuze kube yilapho izandla zakho zifika esifubeni sakho.
3. Phumuza isikhashana bese ubuyisela izingalo endaweni yazo yokuqala.
4. Phinda.

Umugqa womshini

Ukuhlanganisa i-cardio nokunyakaza kokugwedla, zama ukusebenzisa umshini womugqa omile. Lokhu kujwayelekile ezindaweni zokuzivocavoca umzimba futhi kungaba kuhle ekhaya ngoba bathatha isikhala esincane somshini wokuzivocavoca.

Ungathenga imishini yomugqa ohlangene online.

Amathiphu wokuzivocavoca amandla

Ukuqeqeshwa kwamandla kuhilela umzimba wakho wonke. Kufanele ugxile emisipheni emikhulu kuqala ngoba lokhu kuzokusiza ukuthi ushise amanoni amaningi ngokuhamba kwesikhathi.

Ngenkathi ukuzivocavoca imisipha emincane nakho kunenzuzo ekunciphiseni umzimba wakho nasekwakhiweni kwamandla, kwenze lokhu ngokuhamba kwesikhathi ekuzivocavoceni kwakho uma kwenzeka uphelelwa amandla futhi ungakwazi ukufika kuwo.

Ukuzivocavoca amandla kungafaka lezo ezidinga kuphela umzimba wakho, njenge-pushups, situps, squats, namapulangwe. Ungase futhi ufune ukusebenzisa imishini enjengezinsimbi namabhendi wokumelana nokuqeqeshwa kwamandla.

Enye indlela ukuzama i-yoga. Igxila ekwakheni amandla emzimbeni wakho wonke, futhi okudingayo kungumbhede.

Akufanele uzibandakanye nokuqeqeshwa kwamandla ngaphezu kwezinsuku ezimbalwa ngesonto. Lokhu kuzonikeza imisipha yakho isikhathi sokululama.

Amathiphu wokuzivocavoca kwe-cardio

Indlela ephumelela kunazo zonke yokukhomba amafutha angaphansi kwekhwapha ukunciphisa inani lamafutha emzimbeni wakho. Ungakwenza lokhu ngokuthuthukisa izinga lakho lokuqina.

Uma unezinga eliphakeme lokuqina, umzimba wakho uzoshisa amanoni amaningi usuku lonke. Ngakolunye uhlangothi, uma ungasebenzi kakhulu, umzimba wakho uzoshisa amafutha amancane ngokuhamba kwesikhathi.

Ukuzivocavoca kwenhliziyo kwenza umzimba wakho uhambe isikhathi eside. Lezi zivivinyo zigxila ekubekezeleni kwakho futhi zikhuphule izinga lokushaya kwenhliziyo yakho. Bangakwazi ukusuka ezinhlotsheni ezilinganiselayo kuya ezinamandla kakhulu zokuvivinya umzimba.

Izibonelo zokuzivocavoca kwenhliziyo zifaka:

• ukuhamba (ukwandisa umfutho ngokuhamba ekukhuphukeni)
• egijima
• ukuhamba ngebhayisikili
• ukubhukuda
• ukudansa
• ukudlala imidlalo efana ne-basketball, ithenisi, nebhola likanobhutshuzwayo

Ukuvivinya umzimba njalo nokuzivocavoca kwenhliziyo namandla kunganciphisa amafutha omzimba.

Kufanele uhlanganyele okungenani ekuzivocavoca umzimba ngokulinganisela ngesonto, ngokusho koMnyango wezeMpilo wase-U.S.

Uzodinga ukwandisa lesi sikhathi ngesonto ukuze ukhuphule ukulahleka kwamafutha. UMnyango Wezempilo kanye Nezinsizakalo Zabantu e-U.S. Futhi uncoma ukuhlanganyela ekuzivocavoca umzimba okuqinisa imisipha ngesonto.

Ukuthatha

Ukudla okunempilo nokuvivinya umzimba njalo okubandakanya imisebenzi yokuqeqeshwa kwenhliziyo namandla kuzokusiza ukuthi unciphise amafutha angaphansi kwekhwapha ngokunciphisa amafutha omzimba jikelele. Ukuzivocavoca lelo thoni nokuqinisa izingalo ezingaphezulu, iqolo, isifuba namahlombe kuzosiza ukuqopha indawo.

I-3 HIIT Ishukumisela Ukuqinisa Izikhali