Esi siCwangciso sokuSebenza seeVeki ezi-4 siza kukwenza uzive womelele kwaye ulungile

Umxholo

• Isicwangciso sakho sokuSebenza seeVeki ezi-4
• Amandla omsebenzi 1
• 1. I-Dumbbell Press Squat
• 2. Ibhola iPush-Up
• 3. iBulgaria Split Squat
• 4. I-Dumbbell icocekile kwaye Cinezela
• Amandla omsebenzi 2
• 1. Dynamic Lunge
• 2. ngokuchaseneyo Ingalo / Umlenze Phakamisa
• 3. Nyathelo-phezulu
• 4. IJackknife eBonelekileyo
• Iveki yokuQala kweCardio
• Iveki yesi-2 yamaxesha e-Cardio
• Iveki yesi-3 yexesha leCardio
• Iveki yesi-4 yexesha leCardio
• Uphengululo lwe

Ngaba uziva ungenanjongo kwinkqubo yakho yokomelela? Andiqinisekanga ncam ngendlela yokwenza iTetris i-cardio yakho kunye nokusebenza kwamandla kunye ukuze ufumane iziphumo ezininzi? Esi sicwangciso sokuziqhelanisa neeveki ezi-4 siya kufana nomqeqeshi wakho kunye nomhlobo wokuphendula komnye, ukubonelela ngesikhokelo sokusebenza kunye neshedyuli eqinileyo yokugcina umkhondo. Elona candelo lililo? Uninzi lwemisebenzi ithatha imizuzu engama-20 okanye ngaphantsi-kodwa ulungele ukubila.

"Ukubona ngokwenene iziphumo, kufuneka uqinise ukuzilolonga kwakho," utshilo u-Alwyn Cosgrove, umnini weZiphumo zeFitness eSanta Clarita, CA. (Kuyinyani; inzululwazi iyakuqinisekisa oko.) Kungenxa yoko le nto ukusebenza ngokukhawuleza kungahambi lula kuwe. Kodwa hlala ungaguquguquki, kwaye uqinisekile ukubona iziphumo kwesi sicwangciso sokuzilolonga nangaphandle kweeyure zokungena kwindawo yokuzivocavoca. Ngaba ulungile?

Isicwangciso sakho sokuSebenza seeVeki ezi-4

Ingaba isebenza kanjani: Landela ikhalenda yenkqubo yokuzilolonga, usenza umthambo ngamnye wamandla okanye i-cardio ngosuku olubonisiweyo. Ukuba unexesha, yongeza ukufudumeza kunye nokupholisa ukuqala nasekupheleni kokuzilolonga kwakho. (Ungalibali ukuthatha iintsuku zokuphumla-umzimba wakho uyazidinga!)

Ukuzilolonga koqeqesho lwamandla: Ukusebenza kwamandla okubandakanyiweyo kwesi sicwangciso sokuziqhelanisa neeveki ezi-4 sabasetyhini sifutshane (kuphela iindlela zokuzilolonga nganye nganye) kodwa kakhulu. Ngokutshintsha umzimba ongasentla kunye nasezantsi (kwinto encinci ebizwa ngokuba zii-supersets), uya kugcina izinga lokubetha kwentliziyo yakho liphakanyisiwe kwaye wandise ikhalori xa usenza yonke imisipha emzimbeni wakho. Ngomsebenzi ngamnye: Yenza i-12 ukuya kwe-15 yeempendulo ezimbini zokuqala zokubuyela emva, uze uphumle imizuzwana engama-60 ukuya kwe-90; Phinda iiseti ezimbini ukuya kwezintathu. Phinda wenze imithambo emibini yesibini. Khumbula ukusebenzisa ubunzima obunzima ngokwaneleyo ukuba udinwe izihlunu zakho ekupheleni kwesethi. (Musa ukutsiba iintsuku zamandla; uya kufumana zonke ezi zibonelelo ngokuphakamisa iintsimbi.)

Ukuzilolonga kweCardio: Esi sicwangciso sokuzivocavoca siphula i-cardio kwiindawo ezimbini: i-cardio e-state-state kunye nexesha. Ngeempelaveki, yenza ixesha elide, ulolonge umzimba (ukuhamba, ukuqubha, ukuhamba ngebhayisikile, njl. Ngeveki, uya kuthatha ikhefu lokuzilolonga ukuze utshise iikhalori (enkosi, HIIT!). Yenza kabini ngeveki. Ngelixa ungasebenzisa nasiphi na isixhobo se-cardio (i-rower, ibhayisekile, i-elliptical), apha ngezantsi uyakufumana zonke iiveki ezine zokuzilolonga onokuzenza kwitreadmill. Uya kusebenzisa iRate of Perceived Exertion (RPE) yakho, okanye indlela oziva unzima ngayo umthambo kwisikali ukusuka kwi-1 ukuya kwi-10 (i-10 lelona linzima). Ukuba ukuzilolonga kulula kakhulu, zama ukongeza ucelomngeni olucetyisiweyo.

Amandla omsebenzi 1

1. I-Dumbbell Press Squat

Ithagethi: I-quads, i-Glutes, i-Hamstrings, amagxa

• Yima ngeenyawo i-hip-width ngaphandle, ubambe i-5- ukuya kwi-8-pound dumbbell kwisandla ngasinye ukuphakama kwamagxa, iintende zijonge phambili (aziboniswanga).
• Squat phantsi, ukwandisa iingalo ngaphezu kwentloko; sukuma kunye neengalo ezisezantsi kwindawo yokuqala
• Phinda.

Gcina kulula: Bamba iintsimbi emacaleni

Umceli mngeni kuwe: Bamba iintsimbi ngentla kwentloko kulo lonke ixesha usenza umthambo.

2. Ibhola iPush-Up

Ithagethi: Iitriceps, Isifuba, iAbs, Amagxa

• Ngena kwindawo yokutyhala, izandla zibe ububanzi begxalaba ecaleni kwibhola ezinzileyo, umva ume nkqo kwaye utsalwe ngaphakathi.
• Isifuba esisezantsi kwibhola, sikhombe iingqiniba ngaphandle, sigcine i-abs siqinile kunye nentloko ilungelelaniswe nesinqe.
• Buyela umva kwindawo yokuqala kwaye uphinde.

Gcina kulula: Yenza intshukumo phantsi ngaphandle kwebhola.

Umceli mngeni kuwe: Phakamisa umlenze ngelixa ushukuma.

3. iBulgaria Split Squat

Ithagethi: I-Hamstrings, Quads, Glutes

• Yima ngomqolo ukuya kwi-3 yeenyawo kude nebhentshi okanye isitulo esomeleleyo. Beka phezulu kunyawo lwasekunene esihlalweni.
• Bend ngedolo lasekhohlo iidigri ezingama-90, ugcine idolo lilungelelaniswe neqatha. Bamba izibalo ezi-2, lungisa umlenze kwizibalo ezi-4 kwaye uphinde. Guqula amacala emva kweseti e-1.

Gcina kulula: Yenza enye imiphunga, akukho bhentshi.

Cela umngeni ngokwakho: Bamba i-dumbbells emacaleni ngelixa ugcina umlenze umva ebhentshini.

4. I-Dumbbell icocekile kwaye Cinezela

Ithagethi: Amagxa, iiHamstrings, Glutes, Quads

• Yima ngeentsimbi phambi kwamathanga, iintende zijonge ngaphakathi.
• I-squat phantsi, ushiye iintsimbi ngaphezulu kweedolo.
• Zoba iintsimbi ukuya esifubeni sakho, kufutshane nomzuzwana ngokusemandleni (awuboniswanga).
• Yima nkqo, ujikeleze iintende ukuze ujonge ngaphambili, kwaye ucofe ubunzima ngaphezulu kwentloko (ayiboniswanga).
• Ezantsi ukuya kwindawo yokuqala kwaye uphinde.

Gcina kulula: Sukuhlala phantsi; Zoba ingqiniba phezulu kuphela emagxeni

Umceli mngeni kuwe: Yenza intshukumo iqhume njengoko utsala iintsimbi esifubeni sakho nangaphezulu kwentloko yakho.

Amandla omsebenzi 2

1. Dynamic Lunge

Ithagethi: Hamstrings, Quads, Glutes

• Yima ngeenyawo ezinxuseneyo kwaye umgama wamagxa ngokuqelelene, ubambe iidumbbells ezimbini emacaleni akho.
• Lunge phambili ngomlenze wasekunene, ugobe idolo lasekunene i-90 degrees kwaye uzise idolo lasekhohlo kufutshane nomhlaba.
• Ukusuka kwesi sikhundla, tyhala unyawo lwasekunene kwaye ubuyele kwindawo yokuqala.
• Shintsha imilenze kwaye uphinde.

Gcina kulula: Musa ukusebenzisa naziphi na iintsimbi; yenza intshukumo ingaqhubi kakhulu

Cela umngeni ngokwakho: Bamba intsimbi yomzimba okanye intsimbi emagxeni akho.

2. ngokuchaseneyo Ingalo / Umlenze Phakamisa

Ithagethi: Emva, ABS, Ubuqaqawuli

• Lala ujonge phantsi kwibhola ezinzileyo ngezandla neenzwane ubambe umgangatho.
• Qinisa i-abs yakho kunye ne-glutes, kwaye kwangaxeshanye uphakamise ingalo yakho yasekhohlo kunye nomlenze wasekunene.
• Shintsha imilenze neengalo, uze uphinde.

Gcina kulula: Yenza umthambo phantsi kuwo omane, ngaphandle kwebhola.

Umceli mngeni kuwe: Yongeza i-ankle kunye nobunzima besandla.

3. Nyathelo-phezulu

Ithagethi: Quads, ubuqaqawuli

• Beka unyawo lwasekunene kwibhentshi okanye inyathelo (ukuba kunokwenzeka, fumana ibhentshi okanye inyathelo elingaphezulu kancinci kwedolo).
• Ukutyhala ngesithende sakho sasekunene, yolula umlenze, uzisa umlenze wasekhohlo uye ngasekunene (sukuvumela unyawo lwakho lwasekhohlo luchukumise inyathelo).
• Unyawo olusezantsi lwasekhohlo ukuya emazantsi ngaphandle kokuchukumisa, emva koko wolula umlenze wasekunene. Yenza i-12 ukuya kwi-15 reps; tshintsha amacala.

Gcina kulula: Chukumisa umphezulu wenqanaba kunye nomgangatho nge-rep nganye

Cela umngeni ngokwakho: Bamba iidumbbell ngeengalo emacaleni.

4. IJackknife eBonelekileyo

Ithagethi: I-Abs

• Ngena kwindawo yokutyhala kunye nezandla emgangathweni zilungelelaniswe phantsi kwamagxa.
• Beka iinyawo kwibhola yozinzo kunye nemilenze eyandisiweyo, i-abs itsalelwe kumqolo wokulinganisa.
• Cothisa amadolo usiya esifubeni sakho ngaphandle kokujija umqolo wakho okanye ukutshintsha isinqe sakho.
• Qengqa ibhola umva ukuya kwindawo yokuqala ngeenyawo zakho kwaye uphinde.

Gcina kulula: Lala ngomqolo phezu kwebhola kwaye wenze i-crunch

Umceli mngeni kuwe: Phakamisa isinqe usingise kwisilingi nge-V eguqulweyo.

Iveki yokuQala kweCardio

Landela le miyalelo ingezantsi ngenani lemizuzwana okanye imizuzu ebonisiweyo. (Ukuba ufuna ukuphakamisa isicwangciso sakho sokuzilolonga, yongeza olunye ujikelezo lwee-sprints!)

0:00-5:00: Hamba nge-3.5-3.8 mph (RPE 4)

5:00-5:20: I-Sprint kwi-6.5-8.0 mph (RPE 9)

5:20-6:50: Buyisa kwakhona ngokuhamba kwi-3.0-3.5 mph (RPE 3)

6:50-10:30: Phinda uchungechunge lwe-sprint amaxesha ama-2 ngaphezulu, utshintshe i-20-yesibini i-sprints kunye ne-90 imizuzwana yokubuyisela.

10:30-15:00: Hamba nge-3.5-3.8 mph (RPE 4)

Iveki yesi-2 yamaxesha e-Cardio

Landela le miyalelo ingezantsi ngenani lemizuzwana okanye imizuzu ebonisiweyo. (Ukuba ufuna ukuphakamisa isicwangciso sakho sokuzilolonga, yongeza olunye ujikelezo lwee-sprints!)

0:00-5:00: Hamba nge-3.5-3.8 mph (RPE 4)

5:00-5:20: Sprint kwi-6.5-8.0 mph (RPE 9)

5:20-6:20: Buyisa kwakhona ngokuhamba kwi-3.0-3.5 mph (RPE 3)

6:20-10:30: Phinda uchungechunge lwe-sprint amaxesha ama-2 ngaphezulu, utshintshe i-20-yesibini i-sprints kunye ne-60 imizuzwana yokubuyisela.

11:40-20:00: Hamba nge-3.5-3.8 mph (RPE 4)

Iveki yesi-3 yexesha leCardio

Landela le miyalelo ingezantsi ngenani lemizuzwana okanye imizuzu ebonisiweyo. (Ukuba ufuna ukunyusa umgangatho wesicwangciso sakho sokuzilolonga, yongeza omnye umjikelo we-sprints!)

0:00-5:00: Hamba nge-3.5-3.8 mph (RPE 4)

5:00-5:30: I-Sprint kwi-6.5-8.0 mph (RPE 9)

5:30-6:30: Phinda uhambe ngokuhamba kwi-3.0-3.5 mph (RPE 3)

6:30-12:30: Phinda uchungechunge lwe-sprint amaxesha ama-4 ngaphezulu, utshintshe i-30-yesibini i-sprints kunye ne-60 imizuzwana yokubuyisela.

12:30-15:00: Hamba nge-3.5-3.8 mph (RPE 4)

Iveki yesi-4 yexesha leCardio

Landela le miyalelo ingezantsi ngenani lemizuzwana okanye imizuzu ebonisiweyo. (Ukuba ufuna ukuphakamisa isicwangciso sakho sokuzilolonga, yongeza olunye ujikelezo lwee-sprints!)

0:00-5:00: Hamba nge-3.5-3.8 mph (RPE 4)

5:00-5:30: I-Sprint kwi-6.5-8.0 mph (RPE 9)

5:30-6:00: Phinda uhambe ngokuhamba kwi-3.0-3.5 mph (RPE 3)

6:00-13:00: Phinda uthotho lwe-sprint amaxesha angama-7 ngakumbi, utshintsha i-sprints ezingama-30 kunye nemizuzwana engama-30 yokufumana kwakhona.

11:40-20:00: Hamba nge-3.5-3.8 mph (RPE 4)

Uphengululo lwe