Isitudiyo seMilo: Ukuzilolonga kweSekethe yeBhokisi eKhaya

Umxholo

• Amandla eSekethi aMandla oMkhosi wamanqindi
• Seta 1: Iinyawo ezikhawulezayo + iPlyo Lunge
• Seta 2: Uluhlu lweSprawl + kabini 180
• Beka i-3: I-Boxer-Sit-up + ye-squat Press
• Uphengululo lwe

Njengoko uqala ukusebenza ukubila, umzimba wakho wenza okungaphezulu kokugalela iikhalori eziko."Ngaphakathi kwemizuzu eyi-10 yokumodareyitha ukuya ekusebenzeni ngamandla, izinga lakho lamahomoni - kuquka i-hormone yokukhula komntu, i-epinephrine, kunye ne-norepinephrine - ukwanda, kwaye bonke abo baxhasa i-metabolism yakho kunye nokunceda ukugcina ubunzima bemisipha," kusho uJill Kanaley, Ph.D., isondlo. kunye nokuzivocavoca uprofesa we-physiology kwiYunivesithi yaseMissouri kunye neKholeji yaseMelika yoNyango lwezeMidlalo. (Eyeleleneyo: Ngaba ungayikhawulezisa ngenene iMetabolism yakho?)

Ukutyhala isantya sakho okanye uqeqesho lwamandla kubalulekile. Ngexesha lokuzilolonga, ezi hormone zithunyelwa kuphela xa amandla kunye neemfuno zezihlunu zifikelela kwinqanaba elithile lokuqina. Ngcono okwangoku, abantu basetyhini bahlala bevelisa ukukhula ngakumbi kwehomoni yabantu kwaye baya kuba namava aphezulu ngokwenza umthambo, utshilo uKanaley. (Eyeleleneyo: Kutheni ungafumani i-Endorphin Rush ukusuka ekunyuseni ubunzima)

Inkqubo yesiqhelo yamandla omlilo okhawulezayo ihambisa iipakethi kubunzulu bokunyusa imetabolism yakho kunye nokwakha izihlunu. Siye saya kuqeqesha uTatiana Firpo, owayesakuba ngumqeqeshi kumdlalo wamanqindi Wonke umntu uyalwa, okhokele ukusebenza kwi-intanethi (kubandakanywa ne-rerevolutionaire.com), ukwenza isekethe ephefumlelweyo yomdlalo wamanqindi ehlasela le ndawo.

UFirpo uthi: "Abantu banokungayiqondi indlela ipunch nganye enje ngayo."

Indlela eshukumayo emithandathu ayidibanisayo - uya kwenza ii-supersets ze-30-second drill boxing drills, kubandakanywa iipuntshi kunye ne-plyometric moves - ukuqhubela phambili ubunzulu ngeseti yeedumbbells ezikhanyayo. "Ngokongeza ubunzima, ufumana umsebenzi omninzi nge-rep," utshilo. "Kwaye ngazo zonke iintshukumo ezinje ngeziliphu kunye namadada, wenza squats njengoko uhamba." Qhubeka, udibanise naye "kwindandatho!"

Amandla eSekethi aMandla oMkhosi wamanqindi

Ingaba isebenza kanjani: Yenza imizuzwana engama-30 yomsebenzi wokuqala kwiseti nganye, emva koko imizuzwana engama-30 yesibini. Qhubeka utshintshanisa kabini ngaphezulu (kwimijikelo emithathu iyonke) phambi kokuba uye kwiseti elandelayo.

Uya kudinga: Indawo yokuhamba kunye needumbbells ezimbini ezinobunzima obuphakathi

Seta 1: Iinyawo ezikhawulezayo + iPlyo Lunge

Iinqindi ezinyaweni ezikhawulezayo

A. Qala ukuma kwindawo yomlo wamanqindi unyawo lwasekhohlo phambili, amanqindi alinda ubuso, kunye neengqiniba ukuqala.

B. Ukuhlala kwiibhola zeenyawo zakho ngamadolo agobileyo, tshintsha ubunzima ngokukhawuleza ukusuka kwelinye inyawo ukuya kwelinye, ngaxeshanye uphosa i-jabs (i-punch phambili ngengalo yasekhohlo) kunye nokuwela (i-punch phambili ngengalo yasekunene).

C. Phinda imizuzwana engama-30.

Slip Plyo Lunge

A. Qala kwindawo yokuma kunye nonyawo lwasekunene phambili kunye namadolo agobileyo kwi-90 degrees (okanye asezantsi kangangoko kunokwenzeka), ngamanqindi alinda inyani.

B. Ukubamba indawo ye-lung, dipha (tyibilika) amagxa akho ukuya ngasekunene kube kanye kwaye ushiye elinye ngokungathi uphepha iingqindi.

C. Tsiba kwaye utshintshe iinyawo, ufike ngokuthambileyo kumngxunya ngomlenze wasekhohlo phambili. Phinda, utyibilika kumacala omabini phambi kokuba utsibe kwaye utshintshe imilenze kwakhona ukuze ubuyele ukuqala. (Ukulungisa, buyisela iinyawo umva kwijinge endaweni yokutsiba. Ukwenza kube nzima, yongeza iintsimbi zesandla.) Phinda imizuzwana engama-30.

Phinda usete amaxesha ama-3 ewonke.

Seta 2: Uluhlu lweSprawl + kabini 180

Uluhlu lweSprawl

A. Ukuqala kumdlalo wamanqindi ngobunzima bomgangatho ophambi nje kweenyawo malunga nobubanzi begxalaba.

B. Phonsa izixhobo ezine (amacala atshintshayo).

C. Goba phantsi ukuze ubambe iintsimbi (okanye, ngaphandle kweentsimbi, tyala izandla kumgangatho wamagxa obubanzi obuqelelene) kwaye utsibe iinyawo ubuyele kwiplanga ebanzi.

D epheleleyo. Row ubunzima obufanelekileyo ukuya kwiimbambo, ukugcina ihips isikwere kwaye ngaphandle kokugungqa kwicala. Buyisela ubunzima kumgangatho kwaye uphinde kwicala lasekhohlo.

E. Tsibela iinyawo phambili kwaye ume ukubuyela ukuqala. Phinda imizuzwana engama-30.

Kabini 180

A. Qala kumdlalo wamanqindi. Phosa amanqindi amane, ujabs oguqukayo kunye neminqamlezo.

B. I-squat ngamanqindi alinda ubuso, emva koko utsibe kwaye ujikeleze iidigri eziyi-180 ukujongana nolunye uhlangothi, uyehla ngokuthambileyo kwisikwere.

C. Ngokukhawuleza tsiba kwaye ujikeleze iidigri ezili-180 kwicala elichaseneyo ukuze ubuyele ekuqaleni. (Ukwenza kube nzima, kongeza ukukhanya kobunzima besandla.) Phinda kwakhona imizuzwana engama-30.

Beka i-3: I-Boxer-Sit-up + ye-squat Press

Ukuhlala phezulu kwamanqindi

A. Lala ujonge phantsi emgangathweni iinyawo zityaliwe kwaye amadolo agobele esilingini.

B. Ukugcina amanqindi kugada ubuso, sebenzisa i-abs ukuhlala malunga no-3/4 wendlela. Phosa i-jab kunye nomnqamlezo.

C. Yehlisa kancinci itorso ukubuyela ukuqalisa. Phinda imizuzwana engama-30.

I-Squat Press

A. Qala ukuma ngeenyawo ezibanzi kancinane kunobubanzi be-hip-width ngaphandle, ubunzima kwisandla ngasinye esiqhekekileyo kumphakamo wamagxa.

B. Ngaphantsi kwe squat de amathanga afane nomgangatho (okanye asezantsi kangangoko).

C. Cinezela phakathi kwonyawo ukuma, ujikeleze amagxa kunye nesinqe ngasekhohlo ngelixa kwangaxeshanye ucinezela i-dumbbell engaphezulu, ugcina isandla ngqo egxalabeni.

D epheleleyo. I-dumbbell esezantsi egxalabeni nasebusweni ngaphambili, emva koko squat ukuqala impendulo elandelayo kwaye uphinde kwelinye icala. Phinda imizuzwana engama-30.

Phinda usete amaxesha ama-3 ewonke.

Uphengululo lwe