Zama oku: 6 Ukuzivocavoca okuChukumisayo kweCardio kwimizuzu engama-20 okanye ngaphantsi

Umxholo

• Into onokuyenza
• 1. Impembelelo yokutsiba kwejack
• 2. Abatyibilizi
• 3. Isikwere ukuya ejab
• 4. Ukuma kwe-oblique crunch
• 5. Ukuxhuzula mva
• 6. Ukubuyela umva phambi kwebhola okukhatywayo
• Izinto ekufuneka ziqwalaselwe
• Ukuba ufuna ukuzama into eyahlukileyo
• Umgca wezantsi

Into onokuyenza

Ukuba ufuna irejimeni yokuzivocavoca enefuthe elisezantsi, sukujonga phambili. Sithathe uqikelelo kwizinto ngokwenza imijikelezo ye-cardio ye-20 yemizuzu ephantsi elungileyo kuwo wonke umntu - amadolo amabi, iinyonga ezimbi, umzimba odiniweyo, nako konke.

Apha ngezantsi kukho imithambo emithandathu ekufuneka uyenzile kwimizuzu enye, ukutsiba uye kwelandelayo xa umzuzu uphezulu.

Emva kokuba ugqibe yonke imithambo yokuzivocavoca ukubuyela umva, phumla umzuzu omnye, emva koko uqalise isekethe kwakhona. Phinda kathathu ukuya kulungiselela ukukhahlela i-cardio ephantsi.

1. Impembelelo yokutsiba kwejack

Umthambo ofudumeleyo wokufudumeza, iijacks ezinempembelelo ephantsi ziya kuyipompa intliziyo yakho kunye nezihlunu zihamba. Unokuyibaxa intshukumo yengalo ukutshisa ubuninzi beekhalori.

Ukuhamba:

1. Qala ngokuma ngeengalo ezantsi emacaleni akho.
2. Nyathela unyawo lwakho lwasekunene, kwaye kwangaxeshanye zisa iingalo zakho ngaphezulu kwentloko yakho. Gcina ubunzima bakho kunyawo lwakho lwasekunene kuyo yonke le ntshukumo.
3. Buyela kwindawo yakho yokuqala.
4. Khawuleza inyathelo lakho lasekhohlo liphume. Kwakhona, kunye nobunzima bakho kunyawo lwakho lwasekhohlo, zisa iingalo zakho ngaphezulu kwentloko yakho.

2. Abatyibilizi

Umjikelo weskater skater xa ugqibezela le ntshukumo. Inguqulelo eneempembelelo ezisezantsi ishiya ukutsiba kodwa isaya kukwenza ukuba usebenze.

Ukuhamba:

1. Qala kwisikhundla se-curtsy lunge kunye nemilenze yomibini egobile, umlenze wakho wokunene ngasemva nasemzimbeni wakho. Ingalo yakho yasekhohlo ifanele iqonde ezantsi kunye nengalo yasekunene igobe kamnandi ecaleni kwakho ibhalansi.
2. Ukutyhala umlenze wasekhohlo, qala ukuma, uzise umlenze wasekunene phambili kwaye ujikelezise umlenze wakho wasekhohlo ngapha nangapha, utshintsha iingalo njengoko usiya. Sebenza ngokukhawuleza, kodwa ukugcina indlela enefuthe elisezantsi, sukutsiba.

3. Isikwere ukuya ejab

Isikwere sokuqina somzimba esidityaniswe nomdlalo wamanqindi kuya kufuneka usike kwaye uluke ubukhulu bempembelelo ephantsi.

Ukuhamba:

1. Qala ngokuma iinyawo zakho zibanzi kancinane kunobubanzi begxalaba ngaphandle kunye neengalo zakho ezantsi emacaleni akho.
2. Qhekeza phantsi, uqinisekise ukuba isifuba sakho siphakamile, ubuyile umva, kwaye amadolo aphumile.
3. Yima ngeenyawo, kwaye xa imilenze yakho yandisiwe, yiphose inqindi lomzimba lengalo nganye.
4. Squat phantsi kwakhona, yima, kwaye ubethe ngenqindi.

4. Ukuma kwe-oblique crunch

Kwafuneka siphose komnye umsebenzi osisiseko ngomlinganiso olungileyo. Qinisekisa ukuba undoqo wakho uyabandakanyeka kwaye intshukumo ilawulwa kwisiphumo esiphezulu.

Ukuhamba:

1. Qala ngokuma iinyawo zakho zibanzi ububanzi begxalaba kwaye iingalo zigobile, izandla emva kwentloko yakho neengqiniba ziye zavela ecaleni.
2. Ukuqala intshukumo, goba kwicala lasekunene, uzise ingqiniba yakho ezantsi njengoko kwangaxeshanye uzisa idolo lasekunene ukuze ubambe.
3. Buyela kwindawo yakho yokuqala. Phinda amanyathelo afanayo kwicala lasekhohlo.

5. Ukuxhuzula mva

Ukusebenza kuzo zombini iiplani zangaphambili kunye ne-sagittal (ecaleni-ukuya-ecaleni) ziya kwenza amandla akho emisipha ukuba ajikeleze kakuhle.

Ufuna ukuqinisekisa ukuba usebenza yomibini imilenze ngokulinganayo, ke shufle ekunene kwindawo ebekiweyo yendawo okanye ixesha, emva koko shufle ngasekhohlo ngokufanayo, ugcwalise umzuzu wakho wexesha lokusebenza.

Ukuhamba:

1. Qala ngokuma iinyawo zakho zibanzi ububanzi begxalaba, amadolo egobe kancinane, isinqe sigobile kancinci ukuze ugcine ukuma phambili, neengalo zakho zikwimeko entle phambi kwakho.
2. Shift ubunzima bakho ngasekunene kwakho, thatha unyawo lwakho lwasekunene, kwaye utyhale unyawo lwakho lwasekhohlo ukuze uhambise umzimba wakho ngasekunene. Yiya ngokukhawuleza njengoko unako ngexesha lokuhamba ngelixa ugcina ifom yakho.
3. Dibanisa iinyawo zakho kwakhona, kwaye uphinde, uqhubeke "nokushova" ngasekunene, uziqhubele ngonyawo lwakho lwasekhohlo njengoko uhamba.

6. Ukubuyela umva phambi kwebhola okukhatywayo

Uyakuva ukutshiswa ngale ndlela yokuhamba. Sincoma ukwahlula umzuzu kwisiqingatha, ukukhupha ngomlenze wakho wasekunene kwimizuzwana yokuqala engama-30, emva koko umlenze wakho wasekhohlo kwimizuzwana engama-30 yesibini.

Ukuhamba:

1. Yima ngeenyawo ububanzi begxalaba ngaphandle kwaye iingalo zakho zigobile kwaye zibambelele macala akho kwinqanaba lesifuba.
2. Ukuqala, khaba umlenze wakho wasekunene ngqo phambi kwakho, kwaye xa usihla ezantsi, buyela umva kwindawo ebuyela umva.
3. Yima uqhubeke ngqo kwenye ikhatywayo, emva koko uphinde ubuye umva.

Izinto ekufuneka ziqwalaselwe

Ngumbono olungileyo ukufudumeza ngaphambi kokuba uqale - ukuhamba endaweni okwemizuzu embalwa kuya kulifumana igazi lihamba.

Ngenxa yokuba le ndlela inefuthe eliphantsi, unokukwazi ukuyigqiba kaninzi ngeveki ngaphandle kwemiphumo emibi. Unokusebenzisa oku njenge-warmup ende kwinkqubo yoqeqesho lwamandla.

Unokuhlengahlengisa lo msebenzi ngokusekwe kwinqanaba lakho lokuqina.

Ukuba awukwazi ukugqibezela umzuzu omnye wentshukumo nganye ngaphandle kokuma, thatha ikhefu njengoko ufuna.

Ukuba isiqhelo siba lula kakhulu, kuya kufuneka unyuse i-ante ukuze uqhubeke nokubona iziphumo. Yongeza i-dumbbell ekhanyayo kwisandla ngasinye, okanye ukongeza ixesha kwiseti nganye ukugcina umceli mngeni.

Kwaye njengesiqhelo-mamela umzimba wakho. Yeka ukuba kukho into evakalelwa ngokungalunganga.

Ukuba ufuna ukuzama into eyahlukileyo

Kukho iitoni zokhetho lweempembelelo ezisezantsi zokufihla macala onke okujikeleze. Ukuba uyagula ngeesekethe kwaye utshisiwe xa uhamba okanye usenza i-elliptical, jonga enye yezi zinto zinefuthe eliphantsi:

• Ukukhwela ibhayisikile / ibhayisekile. Lo msebenzi ungathath'ubunzima unokunika olona qeqesho lwexesha eliphakamileyo (HIIT).
• Ukuqengqeleka. Skate kunye nomlinganiso omncinci wokudibanisa ngelixa unciphisa imilenze yakho. Ibhonasi? Kumnandi ngokwenene.
• Ukubheqa. Hop kumatshini wokubheqa i-cardio kunye noqeqesho lwamandla.
• Ukuqubha. Ngokudlamka kwamanzi, oku kuzilolongela umzimba wonke mhlawumbi yinkosi yokusebenza ngokudibeneyo.
• I-TRX. Usebenzisa iintambo zokumisa ukugqibezela imithambo ye-TRX, ethatha uxinzelelo kumalungu akho-ngakumbi ngokwenza umthambo osezantsi.

Umgca wezantsi

Gcwalisa isiphaluka se-cardio esinefuthe eliphantsi amatyeli aliqela ngeveki ukubona uphuculo kunyamezelo lwentliziyo yakho kunye namandla kwinyanga enye okanye ezimbini- akukho sprints iyimfuneko.

UNicole Davis ngumbhali osekwe eBoston, umqeqeshi oqinisekisiweyo we-ACE, kunye nomthandi wezempilo osebenzela ukunceda abantu basetyhini baphile bomelele, besempilweni kwaye bonwabile. Ifilosofi yakhe kukwamkela amagophe akho kwaye wenze ukulunga kwakho-nokuba yeyiphi na! Wayebonakalisiwe kwimagazini ye-Oxygen "Ixesha elizayo loQeqesho" kwiphepha likaJuni 2016. Mlandele kwi-Instagram.