Lo msebenzi wokuzilolonga we-8 wedabi loMlo uQalisa-unobubele-kodwa awululanga

Umxholo

• Ukuhamba ngentambo oku-8
• Ingalo ephindwe kabini yengalo
• I-Wave yengalo enye eneSquat
• I-Wave yengalo enye ene-Jump Squat
• Umva wokubamba umva ngeLunge
• Ukubetha i-Hip
• Amaza aphindwe kabini ngengalo neBurpee
• Isangqa seengalo
• Amandla Slam
• Uphengululo lwe

Uyazibuza ukuba wenze ntoni ngezo ntambo zokulwa zinzima kwindawo yokuzivocavoca? Ngethamsanqa, awukho kwiPhys. Mhl., Ke akufuneki ukhwele kuzo-kodwa zininzi iindlela zokulwa ngentambo zokubulala onokuthi uzame endaweni yoko. (Kwaye, FWIW, kuya kufuneka uthathele ingqalelo ukwenza intambo inyuke enye yeenjongo zakho zomzimba.)

Sukuhamba nje ngaphaya kweentambo zomlo kuba ungaqinisekanga ukuba uzisebenzisa njani okanye ucinga ukuba zigcinelwe abo basebenzayo. Ungaphulukana nezinye izibonelelo zomzimba eziphambili (enyanisweni, umthambo wokulwa ngentambo uphakathi kweyona ndlela ihamba phambili yokuQiniswa kweMetabolism-Revving Strength Moves, ngokweNzululwazi). Isifundo esinye kwiIjenali yaMandla kunye noPhando lokuBambisa ufumanise ukuba imizuzwana engama-30 yokugqabhuka kwemithambo yedabi elandelwa lixesha lokuphumla lomzuzu omnye yeyona ndlela yokwandisa i-cardio yakho kwaye uthintele imetabolism yakho. Abenzi bomthambo abenze iiseti ezisibhozo zala mathuba okuphumla emsebenzini batshise ukuya kutsho kwiikhalori ezilithoba ngomzuzu. (Hellooo, izibonelelo zoqeqesho lwe-HIIT!)

Ukulungele ukuyilahla? UJustin Flexen, umlawuli weqela lokuzilolonga e-Crunch, wayila olu qheliselo lwentambo yokulwa ukwenza olona qeqesho lwentambo lwedabi olutshisa amanqatha, kwaye sifumene uBeth Lewis, umqeqeshi wamandla kwiBody Evolved eManhattan kunye nomlawuli wenkqubo kwiCity Row, ukukubonisa indlela yokwenza. yenza intshukumo nganye ukuze uzive ukhululekile kwaye uzithembile ukuchola iintambo zokulwa kwixesha elizayo xa ubetha umthambo. Kungenxa yokuba kulula ukunciphisa umlo wentambo yomlo (uyacothisa isantya sakho) le ntambo yokuzivocavoca intambo ilungile, kodwa isenokuba ngumceli mngeni kwi-AF.

Ukuba ufuna ukubandakanya ngaphezulu kokuzilolonga ngentambo ekusebenzeni kwakho, yeba ezinye zezi ntshukumo kwaye uzixube ngesisindo sasimahla kunye nokuhamba komzimba ukuze wenze ukujikeleza okugqibeleleyo.

Ukuhamba ngentambo oku-8

Ingaba isebenza kanjani: Yenza umthambo wentambo nganye kwimizuzwana engama-30, emva koko uphumle umzuzu omnye ngaphambi kokuya kwinyathelo elilandelayo. Xa ufika esiphelweni, phumla umzuzu omnye. Phinda isekethe kathathu, kwaye uya kufumana umthambo omangalisayo ongakhawulezanga nje kuneseshini yakho yesiqhelo yeyure yonke kodwa uyonwabisa ngakumbi!

Ingalo ephindwe kabini yengalo

Qala ngeenyawo zokwahlula ububanzi benyonga, iinzwane zikhombe phambili kwaye uguqe kancinane. Bamba iintambo ngeentende ezijonge phantsi kwaye uhambise iingalo zombini ngexesha elifanayo phezulu, emva koko, usebenzisa uluhlu lwakho olupheleleyo lwentshukumo. Gcina isantya esikhawulezayo. Phinda imizuzwana engama-30.

I-Wave yengalo enye eneSquat

Ngonyawo olubanzi ububanzi benyonga kunye neenzwane ezalatha phambili, hlala kwiskati esinzulu, amathanga ahambelana nomgangatho. Bamba iintambo kunye neentende ezijonge phantsi. Gcina indawo ye-squat njengoko uhambisa ingalo nganye ngexesha, wenza amaza amabini phezulu, emva koko amaza amabini ezantsi. Phinda imizuzwana engama-30.

I-Wave yengalo enye ene-Jump Squat

Ukusuka kwindawo enzulu ye squat, qalisa amaza engalo enye. Gxumela emoyeni, uhlale ngokuthambileyo ubuyele kwindawo ye-squat. Qhubeka utsiba ngelixa uhambisa iingalo. Phinda imizuzwana engama-30.

Umva wokubamba umva ngeLunge

Qala ngeenyawo kunye. Bamba iintambo iintende zijongise phezulu, ugcine iingqiniba kufutshane nembambo. Qalisa amaza engalo enye, emva koko unyathele umlenze wasekhohlo ubuyele kumngxunya. Iinyawo ezimanyeneyo kunye uze udibanise umlenze wasekhohlo neengalo zihamba. Qhubeka utshintshana ngelixa uhambisa iingalo. Phinda imizuzwana engama-30.

Ukubetha i-Hip

Bamba iintambo kunye neentende ezijonge ngaphakathi, ugcine izandla zisondelelene. Shenxisa iintambo ukusuka esinqeni sasekunene phezulu nangaphezulu ngendlela yomnyama ukuya esinqeni sasekhohlo. Gxila ekugcineni i-torso ethe tye kwaye ingabandakanyeki. Phinda imizuzwana engama-30.

Amaza aphindwe kabini ngengalo neBurpee

Qala kwindawo enzulu ye-squat. Yenza amaza wengalo ephindwe kabini ngokukhawuleza, emva koko ulahle iintambo kwaye utsibe kwindawo yokunyusa. Gqibezela ukutyhala ngaphambi kokutsiba ubuye umva kwaye ubambe iintambo. Phinda imizuzwana engama-30.

Isangqa seengalo

Bamba iintsontelo ngeentende ezijonge phantsi, iingalo zoluliwe, ugcine iingqiniba kufutshane neembambo zekheji. Biyela iingalo ngaphakathi kathathu, uze uphumele ngaphandle kathathu. Phinda imizuzwana engama-30.

Amandla Slam

Qala kwindawo enzulu ye squat. Bamba iintsontelo ngeentende ezijonge ngaphakathi kwaye uzinyuse phezulu phambi kokuba uzibethele phantsi iintsontelo ngentshukumo enye enamandla. Gxila ekugcineni isifuba sime nkqo. Phinda imizuzwana engama-30.

Uphengululo lwe