Umsebenzi wokuSebenza ngeBhendi yokuKhawulezisa ukukhawulezisa iMetabolism yakho

Umxholo

• I-Thruster
• I-Squat engaphezulu
• I-Resistance-Band Jump-Over (Cardio Burst!)
• Icala-Ingalo Phakamisa
• Phakamisa ingalo ngaphambili
• Ibhendi yobude beSki Jumper (Cardio Burst!)
• Triceps Cinezela
• Ibhabhathane
• Isando Curl
• Amadolo aPhezulu oPhezulu oPhezulu (iCardio Blast!)
• Uphengululo lwe

Ingaba isebenza kanjani: Ukusebenzisa ibhendi yakho yokumelana nalo lonke ixesha lokuzilolonga, uya kugqiba imithambo embalwa yamandla elandelwa yintshukumo ye-cardio eyenzelwe ukonyusa izinga lentliziyo yakho ngedosi yoqeqesho lwekhefu. Uzakuphinda le pateni kwitotali yeentshukumo ezili-10. (Ufuna i-Kore engakumbi? Zama enye i-Erin yokuKhawuleza, iSekethe yeSekethe yoMzimba ogcweleyo ukuze unyuse izinga lentliziyo yakho.)

Ixesha lilonke: Imizuzu eli-15

Yintoni oya kuyidinga: ibhendi yokuchasa (Sebenzisa naliphi na iqela elikuvumela ukuba wenze iintshukumo ngolawulo. Qala ngebhendi ebhityileyo, kwaye usebenze indlela yakho ukuya kwinqanaba elishinyeneyo lokuxhathisa njengoko usiya usomelela.)

I-Thruster

A. Inyathelo embindini webhendi, iinyawo ze-hip-umgama ngaphandle kunye neenzwane zijike kancinci. Bamba imitya kwisandla ngasinye, ubanyusele kubude besifuba. Ingqiniba kufutshane emacaleni akho

​B. Gcina imitya emagxeni kunye ne-squat phantsi ucinezele ukubuyela umva, ubunzima kwizithende zakho

C. Cinezela kwizithende zakho njengoko uphakama, kwangaxeshanye ucinezela ibhendi yokuchasa ngokuthe ngqo phezulu

I-Squat engaphezulu

A. Songa ibhanti yakho phakathi. Slayida isandla esinye kwizandla zombini kunye nesinye kwilogo embindini webhendi. Iiplanga kufuneka zijongane

B. Phakamisa kwaye uvule iingalo ngokubanzi ngaphezulu kwentloko yakho, ucinezela ukuya ngasemva kwamagxa kangangoko ngaphandle koxinzelelo.

C. Sink phantsi kwi-squat ngelixa ugcina ibhendi yoluleke ngaphezulu kwakho

D epheleleyo. Cinezela kwizithende zakho ukuze ume, ucinezela i-glutes yakho phezulu ugcina indawo yakho ephezulu yomzimba kuluhlu olupheleleyo lwentshukumo.

I-Resistance-Band Jump-Over (Cardio Burst!)

A. Gcina ibhanti isongelwe phakathi, kwaye uyibeke phantsi ngokuthe nkqo phambi kwakho.

B. Ukuqala ngasekunene kwebhendi, tsiba uye ngapha nangapha phezu kwebhendi ngokukhawuleza kangangoko unako kwiinzwane zakho.

Icala-Ingalo Phakamisa

A. Yiya kwibhanti ngenyawo (inqanaba loku-1), iinyawo ezimbini ngokudibeneyo (inqanaba lesi-2), okanye iinyawo ezinqamleze umgama (kwinqanaba lesi-3). Bamba iziphatho esandleni ngasinye.

B. Phakamisa iingalo ukuya emacaleni, ubazise ekuphakameni kwamagxa ngaphambi kokuba wehle umva.

Phakamisa ingalo ngaphambili

A. Nyathela kwibhendi kunye nonyawo (inqanaba 1), iinyawo ezimbini kunye (inqanaba lesi-2), okanye ngeenyawo umgama we-hip-ukwahlukana (inqanaba lesi-3). Bamba izibambo kwisandla ngasinye.

B. Phakamisa iingalo ngqo phambi kwakho, uzizise ekuphakameni kwamagxa ngaphambi kokuba wehle umva.

Ibhendi yobude beSki Jumper (Cardio Burst!)

A. Beka ibhanti eyandisiweyo ngokupheleleyo kumgangatho othe tye phambi kwakho. Yima kwicala lasekhohlo emva kwebhendi.

B. Tsiba ubude bebhendi ecaleni ukuya ngasekunene, ugobe idolo lakho lasekhohlo kwaye uzise unyawo kancinci emva kwakho. Ubunzima kufuneka bube kumlenze wakho wasekunene ugobe amadolo.

C. Phinda utsibe-tsibe kwicala lasekhohlo, kwaye uqhubeke utshintshana ngeenyawo

Triceps Cinezela

A. Nyathela unyawo lwasekunene embindini webhendi yokuxhathisa, inyathelo lasekhohlo inyathelo leesentimitha ezimbalwa ngasemva. Ukubamba nokuba kukuphela kwebhendi yokuchasana kwisandla ngasinye

B. Isiseko se-brace kwaye ucofe ukubengezela njengoko uphakamisa iingalo phezulu, ushiye iingqiniba emva kwakho ukwenza umlinganiso we-90-degree L. Iibiceps kufuneka zibe kufutshane neendlebe.

C. Phakamisa imitya ngaphezulu kwi-triceps cinezela. Phinda intshukumo ngelixa ugcina isiseko sizinzile.

Ibhabhathane

A. Yima kwibhendi kunye neenyawo kunye. Ukubamba naliphi na isiphelo sebhendi yokumelana nezandla zozibini, xhoma phambili ezinqeni.

B. Ngokugoba okuthambileyo kwiingqiniba, vula iingalo ububanzi kwaye ucinezele amagxa egxalathi kunye ngentla yentshukumo.

C. Kancinci, ngokulawula, buyisela izandla kunye phambi kwesifuba sakho. Phinda.

Isando Curl

A. Bamba ibhendi yokuxhathisa nakwesiphi na isandla ngaphantsi kwesiphatho, kwaye inyathele kumtya onyawo (inqanaba loku-1), iinyawo ezimbini ngokudibeneyo (inqanaba lesi-2), okanye iinyawo ezinqamleze umgama (kwinqanaba lesi-3).

B. Ukugcina iingqiniba ziqinile emacaleni akho, amanqindi ajonge ngaphakathi, azigoqe ngendlela obuya kwenza ngayo nge-biceps curl, kodwa endaweni yoko ujike izihlahla zakho ekupheleni kwentshukumo ukuze amanqindi ajongane nophahla

C. Jika izihlahla ubuyele embindini kwaye ucothise kancinci phantsi ngolawulo

Amadolo aPhezulu oPhezulu oPhezulu (iCardio Blast!)

A. Songa ibhanti yakho phakathi. Slayida isandla esinye kwizandla zombini kunye nesinye kwilogo embindini webhendi. Iiplanga kufuneka zijongane

B. Vula iingalo ngokubanzi njengoko uziphakamisa ngaphezulu, ucinezela amagxalaba akho njengoko ucinezela umva ezinye

C. Qhuba ngeenyawo zakho njengoko utshintshana ngokukhawuleza idolo lasekunene emva koko idolo lasekhohlo linyukele esifubeni sakho. Gcina iingalo zibanzi kwaye iingqiniba zitshixiwe ngaphezulu. Sink phantsi kwi-squat ngelixa ugcina ibhendi yoluleke ngaphezulu kwakho

D epheleleyo. Cinezela ngezithende zakho ukuma, ucofe ukubengezela kwakho phezulu ukugcina indawo yomzimba ongaphezulu kuluhlu olupheleleyo lokuhamba

Uphengululo lwe