Lo Jump Rope HIIT Workout uyakubila ngokubila kwimizuzwana

Umxholo

• Ukutsiba kwemilenze emibini: Imizuzu emi-5
• IPlank: 45 Imizuzwana
• Ukutsiba Ngomlenze omnye: 2 Imizuzu
• Ukutsiba kwemilenze emibini: Imizuzu emi-2
• Ukuchasana nengalo / ukwandiswa kwemilenze: Imizuzwana engama-45
• Uphengululo lwe

Ngaba awunako ukukhuthaza inkuthazo yokuyenza kwindawo yokuzivocavoca? Tsiba! Ngokwenene. Ukutsiba ngentambo kutshisa ngaphezulu kweekhalori ezili-10 ngomzuzu ngelixa usomeleza imilenze yakho, iimpundu, amagxa neengalo. Kwaye akuthathi xesha lide ukuvuna imbuyekezo enkulu ukusuka kwintambo yokutsiba i-HIIT yokuzilolonga. Ungatshisa ngaphezu kwe-200 yeekhalori kwiiseshoni ezimbini zemizuzu eyi-10 ngosuku ngalunye (yi-1,000 calories ngeveki).

Xa ugula ngenxa yesiqhelo ekhaya-cardio yesiqhelo, ukuphosa intambo yokutsiba HIIT ukuzilolonga kunokunceda ukugcina izinto zinomdla. Ngapha koko, ukubamba intambo yokutsiba ye-HIIT yeyona ndlela ilungileyo yokulingana kwiseshoni esebenzayo ye-cardio xa usendleleni-vele uphonsa intambo yakho yokutsiba ekuqhubekeni kwakho. Uya kuziva unamandla ngokupheleleyo emva kokutsiba ujikeleze, nawe. (Idibeneyo: Lo Mqeqeshi weBadass Ukwabelana ngesizathu sokuba intambo yokutsiba yenye yezona zinto ziBalaseleyo kuMzimba wokuSebenza)

Zama ukongeza le ntambo ye-HIIT yokuzivocavoca njenge-cardio-warming-up okanye njenge-complement kwisicwangciso sakho samandla esele sikhona okanye wenze wedwa njenge-cardio Workout. Iziphumo ezilungileyo, yenza umsebenzi opheleleyo we-HIIT ngentambo yokutsiba kathathu ukuya kwabahlanu ngeveki. Iplanga kunye nemithambo yolwandiso iya kunika umzimba wakho ixesha lokubuyela kwakhona phakathi kwentambo yokutsiba i-HIIT yokuzilolonga ngelixa usomeleza umbindi wakho kuzo zonke ii-engile. (Eyeleleneyo: Njani uJanine Delaney waba yiNgcaciso ye-Jump Rope Queen Instagram kwi-49 yeminyaka ubudala)

Ulinde ntoni ke? Landela ukufumanisa indlela yokwenza i-HIIT ngentambo yokutsiba kwaye emva koko uthathe intambo yokutsiba i-HIIT yokuzilolonga ukuya kwindawo yokuzivocavoca ukuze uqalise ukubila.

Ukutsiba kwemilenze emibini: Imizuzu emi-5

A. Hop ngokuqhubekekayo ngesantya esizinzileyo. Gcina iincakuba zamagxa ezantsi kunye nasemva, isifuba siphakamisiwe, kunye nomhlaba uthambe ngokuthe chu kuyo yonke le ntambo yokuxhuma ye-HIIT. Jiwule intambo ngezihlahla, hayi iingalo.

IPlank: 45 Imizuzwana

A. Zisa iingqiniba ngokuthe ngqo phantsi kwamagxa, impumlo ngqo phezu kobhontsi, kunye neenyawo ububanzi begxalaba ngokuhlukana. Zoba iqhosha lesisu phezulu nangaphakathi. Gcina imilenze ibambene ngalo lonke ixesha. Thatha umoya.

Ukutsiba Ngomlenze omnye: 2 Imizuzu

A. Tsibela ngokuqhubekayo kumlenze omnye imizuzwana engama-30. (Gcina umlenze ophakanyiswayo phambi komlenze otsibayo.)

B. Tshintshela komnye umlenze imizuzwana engama-30.

C. Phinda kwakhona elinye ixesha, imizuzwana engama-30 umlenze ngamnye.

Ukutsiba kwemilenze emibini: Imizuzu emi-2

A. Hop ngokuqhubekayo ngokukhawuleza kangangoko kunokwenzeka.

Ukuchasana nengalo / ukwandiswa kwemilenze: Imizuzwana engama-45

A. Yiza ezandleni nasemadolweni kunye nezihlahla ngqo phantsi kwamagxa kunye namadolo phantsi kwesinqe.

B. Yandisa umlenze wasekhohlo kuphela ukuya kuthi ga kubude benyonga ngelixa usolula ingalo yasekunene phezulu ecaleni kwendlebe.

C. Buyela kwiziko kwaye utshintshe amacala.

D epheleleyo. Phakamisa umlenze wasekunene phezulu kuphela ukuya kubude benyonga ngelixa uphakamisa ingalo yasekhohlo phezulu ecaleni kwendlebe.

E. Buyela kwiziko kwaye uqhubeke utshintshana imizuzwana engama-45.

Phinda ujikelezo lonke ixesha elinye ngaphezulu kwemijikelo emibini iyonke.

Uphengululo lwe