Le Circuit-10 yeSekethe inokuba yeyona nto ilukhuni kunakuqala

Umxholo

• Ibhokisi Tsiba
• IBurpee Squat Bamba
• Ukunyathela umlenze omnye ngeJump
• Tsibela isikwere ngeTephu yesithende
• Abadlali bezemidlalo
• Iiplanga zeJack
• Uphengululo lwe

Yintoni pops entlokweni yakho xa usiva igama "cardio"? Ii-Treadmills, iibhayisekile, ii-ellipticals, kunye ne-torturous 20 imizuzu ejonge ewotshini?

Ukukhanya kweendaba: Nangona abathandi bokuphakamisa iintsimbi kunye ne-intanethi bethanda ukuthiya kwi-cardio, akufuneki ukuba ibe yeyona nto imbi kakhulu emhlabeni. Ngokwenyani, isekethe yokubulala i-cardio eyilelwe ukuvavanya izakhono zakho zemidlalo kwaye ukunyuka kwe-HR yakho kwinkqubo akunakuba yinto nje yokonwaba, kodwa kunokuba ngaphezulu kwemizuzu nje. (Jonga kwakhona: Umkhwa weTreadmill owenza ukuba iNdlela yokubaleka ingadinisi)

Thatha le setyhula nguFelicia Romero, umqeqeshi osekwe eArizona kunye nomnini weFit Method, njengomzekelo. Into oyifunayo yibhokisi yeplyometric, inyathelo, okanye ibhentshi, indawo evulekileyo, kunye nemizuzu eli-10 ukutyhala imida yakho ye-cardio-akukho matshini, iiTV, okanye isithukuthezi esifunekayo. Uqinisekisiwe, awuyi kuba nexesha (okanye amandla!) Ukubukela iwotshi.

Ingaba isebenza kanjani: Yenza umthambo ngamnye imizuzwana engama-20, emva koko uphumle imizuzwana eli-10 ngaphambi kokuba uye kokulandelayo. Phinda isekethe yonke amaxesha ama-3 ewonke.

Uya kudinga: Ixesha kunye nebhokisi, ibhentshi, okanye inyathelo

Ibhokisi Tsiba

A. Yima kanye phambi kwebhokisi iinyawo ziqelelene ngobubanzi bamagxa.

B. Iingalo ezijiwuzisayo kunye neehenjisi ezinqeni ngasemva ngesifuba eside, umqolo osicaba, kunye nombindi obambeneyo.

C. Jika iingalo phambili, usebenzisa amandla okutsiba uye phezulu kancinci, uyehla ngokuthambileyo ngeenyawo zombini ebhokisini.

D epheleleyo. Sukuma, uvale amadolo kwaye wandise isinqe. Ngenyameko buyela emhlabeni.

Phinda imizuzwana engama-20, emva koko uphumle imizuzwana eyi-10.

IBurpee Squat Bamba

A. Yima ngeenyawo ezibanzi kancinci kunobubanzi bamagxa ngokuqelelana. Squat phantsi kwindawo ekulungeleyo ngamadolo aguqe kunye nezandla phambi kwesifuba. Esi sisikhundla sakho sokuqala.

B. Beka iintende zezandla zibe mcaba kumgangatho wegxalaba-ububanzi ngokuhlukana, kwaye ngoko nangoko tsiba iinyawo ubuyele kwindawo ephezulu yeplanga.

C. Ngokukhawuleza tsibela iinyawo phambili ngaphandle kwezandla, kunye ne-pop torso yokubuyela kwindawo yokuqala ngamadolo agobileyo nezandla phambi kwesifuba.

Phinda imizuzwana engama-20, emva koko uphumle imizuzwana eyi-10.

Ukunyathela umlenze omnye ngeJump

A. Yima malunga nonyawo phambi kwebhokisi ngenyawo lasekunene licaba phezu kwebhokisi. Impompo yengalo yasekunene phambili kunye nengalo yasekhohlo umva ukuqala.

B. Cofa unyawo lwasekunene ukuze ume phezu kwebhokisi, uqhube idolo lasekhohlo liye phezulu emadolweni, ukhuphe ii-intshi ezimbalwa ebhokisini kunyawo lwasekunene, kwaye ujikeleze ingalo yasekunene ngaphambili ejongene nedolo lasekhohlo.

C. Uthobele ubuyele ngonyawo lwasekunene ngedolo elithambileyo kwaye inyathele ngononophelo unyawo lwasekhohlo phantsi emhlabeni.

Phinda imizuzwana engama-20, uze uphumle imizuzwana eyi-10. Phinda kwelinye icala ngaphambi kokuya kwinyathelo elilandelayo.

Tsibela isikwere ngeTephu yesithende

A. Yima ngeenyawo ububanzi bamagxa ngokuhlukana. Ihenjisi esinqeni nasemadolweni ukwehla ungene kwisikwere, izandla zibambene phambi kwesifuba. Esi sisikhundla sakho sokuqala.

B. Tsiba, ujiwuzisa iingalo ngasemva kunye nokukhaba izithende kunye ukuya kubamba phezulu komtsi.

C. Mhlaba ngokuthambileyo kwaye kwangoko ungene ezantsi kwisikwere ukubuyela kwindawo yokuqala.

Phinda imizuzwana engama-20, uze uphumle imizuzwana eyi-10.

Abadlali bezemidlalo

A. Yima ngeenyawo kunye.

B. Thatha i-hop enkulu ukuya ekhohlo, uhlale kunyawo lwasekhohlo ngelixa umlenze wasekunene udubula ngasemva kwaye uye ngasekhohlo ngasemva komlenze wasekhohlo, uhlale kwindawo egobileyo.

C. Cofa umlenze wasekhohlo ukuze uthathe i-hop enkulu uye ngasekunene, ufike kunyawo lwasekunene ngelixa umlenze wasekhohlo ubuyela umva uye ngasekunene ngasemva komlenze wasekunene, ufike kumngxunya omphi. Qhubeka nokutshintsha amacala.

Phinda imizuzwana engama-20, uze uphumle imizuzwana eyi-10.

Iiplanga zeJack

A. Qala kwindawo ephezulu yeplanga ngamagxa ngaphezulu kwesihlahla kunye neenyawo kunye.

B. Ukugcina ukubandakanyeka okungundoqo kunye nokubhabha okuphezulu, ukunyathela ngaphandle kweenyawo, emva koko kubuyelane.

Phinda imizuzwana engama-20, uze uphumle imizuzwana eyi-10.

Uphengululo lwe