Ukuzivocavoca Okushisa Amakholori Ayishumi (noma Ngaphezulu!) Ngomzuzu ngamunye

-Delile

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1. Jump Rope Drill

Thatha intambo bese uqala ukusebenza! Sebenzisa le ngcezu ephathekayo futhi esebenza kahle kakhulu yemishini ye-cardio ukuze ukhanyise ama-calories futhi uthuthukise amandla nokuxhumana - konke ngenkathi uphakamisa imilenze yakho, izinqa, amahlombe nezingalo.

Izincazelo Zokuzivocavoca

Crossover gxuma: Jump intambo njengenjwayelo bese uwela izingalo zakho phambi kwakho ngenkathi intambo isemoyeni. Lokhu kuzosusa umsebenzi wokujika izintambo usuke kuma-biceps uye emahlombe nezingalo zakho.

Iladi sokuprakthiza: Songa intambo bese wenza umugqa ovundlile emhlabathini. Qala ngemuva nje kwesiphetho kwesokunxele somugqa bese usheshe unyathele (noma ugxume) phezu kwentambo, bese ngemuva kwayo futhi, wehla ngentambo ngephethini egobhozayo. Uma usufinyelele ekugcineni, buyela emuva ngenye indlela.

I-Boxer gxuma: Gcina isisindo sakho ezithendeni zakho bese weqa unyawo olulodwa phambi kwakho ngasikhathi.

Phambili nangemuva: Ngenkathi usonta intambo, gxuma uye emuva naphambili phezu komugqa owucabangayo. Inselelo eyengeziwe inyusa izinga lokushaya kwenhliziyo yakho futhi ikuphoqa ukuthi weqe kancane ngaphezulu.

Izimpumputhe zezintambo Yenza amaphaphu eqa njengenjwayelo kodwa wengeze ngokusonteka kwentambo ngenkathi usemoyeni. Ukwesaba ukushaya intambo kugcina ukweqa kwakho kuphakeme futhi kuvimbele ukuphumula kokwehla.

2. I-Kettlebell Quickie

Ukusebenza kwe-kettlebell kungakuthambisa umzimba wonke, ukukhulisa ukuqina kwenhliziyo, ukuqinisa okuyisisekelo nokuma okuthuthukile nokulinganisela ngaphandle kokutshala isikhathi esikhulu. Eqinisweni, ucwaningo lwakamuva oluvela ku-American Council on Exercise (ACE) luthole ukuthi ukuqeqeshwa kwe-kettlebell kungashisa ama-calories angu-20 ngomzuzu!

Chofoza lapha ukuze uthole i-PDF ephrintekayo yalolu hlelo lokujima.

Izincazelo Zokuzivocavoca

UKettlebell uyashintsha: Yima nezinyawo ezibanzi kunamahlombe bese ubeka ikettlebell phakathi kwazo phansi. Squat futhi ubambe i-kettlebell ngesandla sokudla, umzimba obheke intende. Sukuma, ucindezele izinkalo phambili ubambe izingilazi, lapho ushwibeka i-kettlebell uye ekuphakameni kwesifuba, ingalo iqonde. Masinyane squat futhi, wehlisa i-kettlebell phakathi kwemilenze, bese uyaphinda.

Amaphaphu e-Gunslinger: Qala ngezinyawo ndawonye, ​​​​ubambe i-kettlebell esandleni sakho sobunxele. Phindela emuva ngomlenze wakho wesobunxele, wehlele emgodini, bese wenza i-biceps curl (insimbi ezansi phansi). Masinyane buyela endaweni yokuqala, bese uphinda.

Isikwele Rotator: Yima ngezinyawo ndawonye, ​​ubambe i-kettlebell ngesandla sokudla endaweni "yokubeka" (insimbi kufanele ihlale ngemuva kwesandla sakho isibambo sigeleza ngasentendeni yesandla sakho). Phuma uye kwesobunxele bese wehlela esikweleni njengoba ucindezela insimbi ophahleni bese ufinyelela isandla sobunxele phansi phakathi kwezinyawo. Zama ukwenza umugqa oqondile phakathi kwezandla zombili izingalo zakho, bese kancane ubuyela endaweni yokuqala.

Ama-burpees adonsa kakhulu: Bamba i-kettlebell ngesandla sokudla bese ume ngezinyawo ubanzi kancane kunobubanzi besinqe. Ukuze wenze ukudonsa okuphezulu okuyisisekelo, yehlela ku-squat, uzulazule insimbi emilenzeni, futhi njengoba umile, buyisela insimbi emuva, ugobe indololwane ukuze ikhombe eceleni. Masinyane yehlisela esikweleni bese wenza i-burpee ngaphezulu kwensimbi. Buyela ekuqaleni bese uphinda.

Umlenze kaKettlebell uphakamisa: Huka i-kettlebell onyaweni lwesokudla, gobisa idolo, bese uphakamisa umlenze wesokudla uqonde phambi kwakho bese uphumela eceleni. Hambisa kancane nangokulawula.

3. I-Super Sprints

Qeda amabhanisi akho emizuzwini eyi-10 nje ngalo mjikelezo osheshayo wesikhashana ongayenza ngaphandle kwe-treadmill, ngaphakathi noma ngaphandle!

Izincazelo Zokuzivocavoca

Abakhahleli bezinqe: Kick izithende zibheke kuma-glutes, ushaya izingalo emuva naphambili ngokushesha okukhulu.

Ukugijima kweTire: Yima ngezinyawo ezibanzi kunobubanzi benyonga (njengokungathi umi phakathi kwamasondo amabili). Pump izingalo futhi ushayele amadolo phezulu naseceleni, ugcine izinyawo zibanzi, ngokushesha okukhulu.

Amadolo aphakeme: Shayela amadolo uphakamise ubheke esifubeni sakho ngangokunokwenzeka, ushayele izingalo zakho ngemilenze yakho, ngokushesha okukhulu.

4. 10-Minute HIIT

Ukuqeqeshwa kwesikhawu esiphakeme kwakwenzelwe izinsuku zokuzivocavoca isikhathi. Zama le calorie sizzler yemizuzu engu-10 noma kunini, noma kuphi (ilungele amagumbi ehhotela!) udinga ukudubula okusheshayo kwe-cardio.

Chofoza lapha ukuze uthole i-PDF ephrintekayo yalolu hlelo lokujima.

Izincazelo Zokuzivocavoca

Ama-ski moguls: Yima izinyawo zihlangene, squat phansi, futhi shwiba izingalo ngemuva kwakho. Gxuma phezulu bese ngakwesokudla, uvule izingalo phambi kwakho, ufike lapho uqala khona. Qhubeka ugxume uye ngapha nangapha ngokushesha ngangokunokwenzeka.

Isikwele singena singena: Yima izinyawo zihlangene. Ngehlela ku-squat bese ujikijela izingalo ngemuva kwakho, bese ugxuma ngokushesha, uguqule izingalo phezulu. Hlala endaweni ye-squat izinyawo zihlukene ngobubanzi be-hip, bese ujikisa izingalo zakho ukuze ugxume phezulu ngokushesha. Phinda ngokushesha ngangokunokwenzeka, ugxumele ngaphakathi nangaphandle ngezinyawo zakho isikhathi ngasinye.

Isikisi se-Scissor: Yima mude izinyawo zihlangene, izingalo zihlangene. Eqa phezulu ulethe unyawo lwesobunxele phambili nolwakwesokudla emuva njengoba ufinyelela ingalo yangakwesokudla phezulu nangakwesobunxele emuva (izintende zibheke ngaphakathi). Mhlaba kancane bese ugxuma ngokushesha futhi, ushintsha izinyawo nezingalo ngokunyakaza kwesikele ngokushesha okukhulu.

Amapulangwe ohlangothini lweplank: Qala endaweni yepulangwe engalweni eqondile izinyawo zihlangene. Gxuma zombili izinyawo, ungene ngamadolo ubheke ngaphandle kwendololwane yesobunxele. Jikela izinyawo emuva epulangwe eligcwele, bese uphinda ngokushesha ngaphesheya. Lowo uyisikhulu esisodwa. Phinda ngokushesha ngangokunokwenzeka, ushintshana izinhlangothi isikhathi ngasinye.

Ukushova okuya ohlangothini kuye ohlangothini: Yima ngezinyawo ububanzi ububanzi be-hip, squat phansi, bese ufinyelela isandla sokudla phansi, ngaphandle konyawo lwesokudla. Cindezela imilenze yomibili bese ugxuma uye ngakwesobunxele, ufike ku-squat, ufinyelele isandla sobunxele ngaphandle konyawo lwesobunxele. Phinda ngokushesha okukhulu, uhambe uye kolunye uhlangothi.

AmaJack squat: Yehlisa esikweleni bese uletha izingalo phambi kwakho. Gxuma izinyawo ndawonye, ​​usabambe indawo ye-squat, njengoba uzulazula izingalo zibuyele emaceleni, ugcine izindololwane zigobile. Izinyawo zika "Jack" ziphume zingene ngokushesha okukhulu ngaphandle kokuphuma esikhungweni sakho.

Imbongolo ikhahlela phezulu: Yima ngezinyawo ububanzi bokubheka okhalweni, izingalo ngezinhlangothi. Cindezela izinkalo emuva ubuye uguqe ngamadolo ukwehlela esikhunjeni bese ulungiselela ukukhahlela imbongolo, ubeke izandla ngaphansi kwamahlombe, ugcine izingalo ziqonde. Isisindo seShift siye ezingalweni bese weqa ngemilenze, ukhahlela izithende eduze kwesinqe. Izwe ngezinyawo ububanzi bezinqulu futhi ugxume uqonde phezulu, uphushe izingalo ngemuva komzimba njengoba ugxuma. Land bese uphinda ngokushesha.

5. I-CrossFit-Inspired Cardio

Ngisho noma ungeke ufike "ebhokisini" eliseduze nawe, le-CrossFit-inspired cardio quickie izophonsela inselelo umzimba wakho wonke futhi ibe namabhakede ajulukayo. Kulula kakhulu, awudingi ngisho neshadi ukuze ulilandele.

Isebenza kanjani: Yenza amasethi ama-2 esekethe engezansi, wenze ama-reps amaningi ngangokunokwenzeka (AMRAP) ngeminithi elingu-1 ngomsebenzi ngamunye.

Ukuzivocavoca

1. Ama-squats: Yima mude ngezinyawo ububanzi behlombe, izingalo ziqonde ngqo phambi komzimba wakho ezingeni lehlombe. Umzimba ongezansi uye phansi kakhulu ngangokunokwenzeka ngokucindezela izinkalo emuva nokuguqa ngamadolo. Misa isikhashana, bese uhlehla kancane uye emuva endaweni yokuqala. Phinda kuze kufike umzuzu ongu-1, ugcine isisindo ezithendeni, hhayi izinzwane, kuwo wonke umnyakazo.

2. Ukukhasa kwebhere: Guqa phansi ngazo zozine izinyawo, bese uphakamisa amadolo. Ukugcina amadolo egobile, hambisa unyawo lwesobunxele nesandla phambili, bese uya phambili ngonyawo lwesokudla nesandla ukuqedela isinyathelo esingu-1.

3. Ama-Pushups: Beka izandla zibanzi kancane ukwedlula futhi ngokuhambisana namahlombe phansi, izinyawo ububanzi benyonga. Yehlisa umzimba kancane kancane kuze kube yilapho isifuba sakho sicishe sithinte phansi. Misa kancane ngezansi, bese ubuyela emuva endaweni yokuqala ngokushesha okukhulu ngangokunokwenzeka.

Ukuhlala phansi: Lala ubheke phansi amadolo agobile nezinyawo ziphansi. Beka iminwe ngemuva kwezindlebe. Phakamisa i-torso endaweni yokuhlala. Ukunyakaza kufanele kube uketshezi, hhayi ukubhuqa. Nciphisa kancane isibunu emuva endaweni yokuqala, ugcine izindololwane zihambisana nomzimba sonke isikhathi.

5. AmaBurpees: Yima ngezinyawo ububanzi ububanzi ehlombe, bese uyisikwele bese ubeka izandla phansi phambi kwezinyawo. Phindela emuva ngezinyawo, bese uya phambili futhi. Gxuma, ubambe umoya futhi uphakamise izandla ngaphezulu. Mhlaba kancane futhi ngokushesha uphinde ngokuwehlisa esikhungweni. Qhubeka iminithi elingu-1. (Engeza i-pushup ngenkathi usendaweni yepulangwe ukuze uthole inselele eyengeziwe.)

Amakholori ashisiwe: 115, ngokususelwa kowesifazane ongamakhilogremu ayi-140, futhi ingahluka ngokuya ngezinga lokuqina, isisindo, nokwakheka komzimba.

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