Ukwabelana ngesondo ngehlobo: Iveki ye-12 yeVeki yokuSebenza yoMzimba

Umxholo

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Ihlobo lisendleleni, kwaye oko kuthetha ukuba ngumcimbi wexesha de ude ungene kwindawo yokubhukuda umzimba kwaye ubethe ulwandle. Ukukunceda ukuba ujonge kwaye uzive ungcono, sicele uJay Cardiello, umhleli we-SHAPE wokuqina komzimba omkhulu kunye nomseki weNkqubo yoGuqulo loMzimba oKhawulezileyo we-JCORE, ukwenza inkqubo eya kukunceda ulahlekelwe ngamafutha kunye nethoni ngexesha lexesha lolwandle. Apha, uya kufumana ukuqala kokusebenza kabini kwisicwangciso sakhe seenyanga ezi-3. (Cofa apha ukubona ukuzilolonga iiveki ezi-3 neye-4.) Yonke into oyifunayo bubunzima bomzimba wakho kunye nemizuzu eli-15 ukuyila, unciphise umzimba, kwaye uzive uzithembile kunakuqala.

Le nkqubo isekwe kwisiseko soqeqesho olufutshane lokugqabhuka (i-SBT), egxile ekusebenziseni iindlela ezimfutshane ezingama-30 ukuya kuma-60-yesibini yeeprotokholi ezinamandla ezilandelwa kukuzilolonga okungaphaya.

"Uqeqesho lwesiqhelo lwe-cardiovascular ludla ixesha elininzi kunye neeprotokholi ezinamandla ezinokungabinakho ukuvelisa iziphumo abafuna ukuzenza," utshilo uCardiello. Olu hlobo lokuzilolonga lunciphisa ixesha loqeqesho kwaye lubonakalisiwe ukunceda ukunciphisa amanqatha angaphantsi kwesisu sakho. Ngapha koko, inokutshisa amanqatha amaninzi kwisithuba seeyure ezingama-24 (emva kokumisa i-SBT) kune-cardio yemveli.

Ingaba isebenza kanjani: Imizuzwana engama-30, phinda-phinda intshukumo nganye kangangoko unakho, ugxile ekugcineni ifom efanelekileyo ngalo lonke ixesha (jonga iividiyo kwifom echanekileyo). Ukuba ulungelelwaniso lwakho luqala ukuhla, cothisa kwaye ugqibezele iireps ezimbalwa. Njengoko uqhubela phambili, uya kuba nakho ukugqiba ukuphindaphinda ngaphezulu ngexesha ngalinye le-30-yesibini.

Umsebenzi 1: Ukusebenza komzimba osezantsi kunye ne-cardio

Iiveki: 1 kunye no-2

Iintsuku: 1 no-3

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Umsebenzi 1 uhamba:

1. Ukujikeleza Iivili: Yenza izangqa ezinkulu ngeengalo ezijikeleza ngaphambili ngelixa umatsha endaweni. (Imizuzwana engama-30)

2. Ukujikeleza iiVili: Yenza izangqa ezinkulu iingalo zakho zijikeleza umva ngelixa umatsha endaweni. (30 imizuzwana)

3. Tsiba eLou yam: Tsiba kwindawo phezulu kangangoko. (Imizuzwana engama-30)

4. Izikhundla zePali: Yenza enye imilenze ethe tye ephakanyisiweyo iphakanyiswe izandla ngaphandle ngaphandle komzimba. (Imizuzwana engama-30)

5. Abakhweli beeHike: Phakamisa idolo lakho lasekunene uze ukhabe umlenze wakho ngaphandle, utshintshele ngasemva. (30 imizuzwana)

6. Amacala angaphandle: Thatha le ngcaciso ye-volleyball uye kwinqanaba elitsha. Phuma ukuphuma kwemiphunga uye ngasekunene. (30 imizuzwana)

7. Ii-Twirlers: Yenza isangqa kwikhawuntari yomlenze wakho ngasekunene uyigcine iphantsi. (30 imizuzwana)

8. Ii-Twirlers: Biyela umlenze wakho ngasekunene uwugcine uphantsi. (30 imizuzwana)

9. Abahlobo baseLwandle: Yenza ii-squats ezinzulu ezinyaweni zivele kancinci. (30 imizuzwana)

10. Abakhweli Beentaba zeHip: Yenza inombolo yokuzivocavoca yesi-5 kwelinye icala. (30 imizuzwana)

11. AMacaleni: Yenza inombolo yokuzivocavoca yesi-6 kwelinye icala. (30 imizuzwana)

12. Twirlers: Yenza isangqa ngokungqinelana newashi. (30 imizuzwana)

13. Twirlers: Biyela iingalo ngasekunene. (30 imizuzwana)

14.Yitshintshe: Yenza amanye amatsiba athambileyo. (30 imizuzwana)

15. Iibhithi zokuphanga: Yenza ukukhaba okuphakamileyo kwecala. (30 imizuzwana)

16. IStar-Lites: Ikwabizwa ngokuba ziipacko-jumping jacks. (30 imizuzwana)

Ukutywina ukutsiba: Qala ukuma nomzimba wakho ngo "X." Qhwaba izandla phambi kwakho njengoko imilenze ixhuma kunye-ivula kwaye ivale, okufana nejekhi yokutsiba yesintu. (30 imizuzwana)

18. Imithungo yomnqamlezo: Qala kwindawo ka "X" kwakhona kwaye utshintshe izandla zombini kunye nemilenze utsibe uvule kwaye uwele. (30 imizuzwana)

19. Iitephu zeenzwane: Ngena kwindawo ebanzi yesikwere kunye nokubaleka endaweni ngokukhawuleza. (30 imizuzwana)

20. Abalindi boBomi: Sprint kwindawo ngokukhawuleza kangangoko kunokwenzeka. (30 imizuzwana)

21. Iibhanti zaseLwandle: Lunge kwaye ukhabe impundu yakho ngomlenze wangasemva ubuyela empungeni kwicala lasekunene. (30 imizuzwana)

22.Iigats zelwandle: Lunge kwaye ukhabe impundu yakho ngomlenze wangasemva ubuyela ejimini kwicala lasekhohlo. (30 imizuzwana)

23. Amaza aphakamileyo: Bamba indawo ye-lunge kwicala lasekunene. (30 imizuzwana)

24. Amaza aphezulu: Bamba indawo ye-lunge kwicala lasekhohlo. (30 imizuzwana)

25. Ukunyuka kwamanzi: Yenza i-squat enzulu ngelixa uvula iingalo ngokubanzi ngangokunokwenzeka emva komqolo wakho kwaye uzivale phambi komzimba wakho. (30 imizuzwana)

Iiseti zelanga: Bamba kwindawo ephantsi. (30 imizuzwana)

27. Isiqingatha seenyanga: Ukuphakanyiswa komlenze ongomnye okwenziwe ngokujikeleza kwe-U kujikeleza ngaphambili ukuya ngasemva nasemva ukubuyela ngaphambili kutshintshana amacala asekhohlo nasekunene. (30 imizuzwana)

28. IiCrescents: Omnye umlenze uphakamisa ngaphambili ngeengalo ngaphezulu. (30 imizuzwana)

29. Ukhula lwaselwandle: Elinye idolo libamba phambi komzimba wakho. (30 imizuzwana)

30. Imibuliso: (30) Yenza umthandazo wokuphefumla ngezandla kunye ubanyusela ngaphezulu kokuvula entloko ukuthoba emacaleni akho. (30 imizuzwana)

Umsebenzi 2: Ukuzivocavoca umzimba ophezulu kunye ne-cardio

Iiveki: 1 kunye no-2

Iintsuku: 2 kunye ne-4 ekhanyayo.

Umthambo 2 uhamba:

1. Ukunyuka nokuKhanya: Njengoko wehlela kwisikwati esibanzi, yandisa iingalo zakho ngaphandle kwaye ujikeleze ecaleni. Njengoko uhlehla umva kwindawo ye-squat, jika iingalo zakho phezulu. (30 imizuzwana)

2. Iinduli zesanti: Beka iingalo zakho kwindawo yokucofa (inqaku) uphakamise izandla zakho phantsi nangaphezulu. (30 imizuzwana)

3. IiCoconut Groves: Izangqa zengalo ezingaphambili ezingaphambili. (30 imizuzwana)

4. IiCoconut Groves: Imijikelezo yengalo ebuyela umva. (30 imizuzwana)

5. Iziqulatho zeBikini: Nyusa iingalo ngaphezulu kwaye ujikeleze iingalo ngaphakathi. (30 imizuzwana)

6. IiBhikini emfutshane: Nyusa iingalo ngaphezulu kwaye wenze isangqa ngaphandle. (30 imizuzwana)

7. Abakhweli beeHitshu: Kwindawo ebanzi yeskwati, yandisa iingalo phambi komzimba ngqo phezu kwamadolo izithupha zijikile. Emva koko, yehla izithupha ukuya kwindawo ye-groin kwaye ujiwule kwaye ubuye umva ngokukhawuleza. (30 imizuzwana)

8. Hamba iPlank: Ukusuka kwindawo yokuma, bamba iinzwane zakho kwaye uphume uye kwindawo yokutyhala. Emva koko buyela umva uye kuma. (30 imizuzwana)

9. IPlank ijika: Kwindawo ye-push up esemgangathweni thatha isandla sasekunene kwaye ujikelezise ikhawunta yengalo yakho ngasekunene phantsi kwegxalaba lakho ngokungathi ukhuhla umgangatho. (30 imizuzwana)

10. IPlank iyaJika: Kwimeko ye-pushup, jikelezisa ngesandla sasekunene ngokwewotshi. (30 imizuzwana)

11. IPlank iyaJika: Kwindawo yokutyhala, jikelisa isandla sasekunene kwikhawuntari yewotshi. (30 imizuzwana)

12. IPlank iyaJika: Kwimeko ye-pushup, ujikeleze ikhawuntala yasekhohlo ekhawuntareni. (30 imizuzwana)

13. Inqindi Pumpin': Hlala kwindawo yeplanki kwaye utshintshe iipunch ngaphambili ngeengalo zasekhohlo nasekunene. (30 imizuzwana)

14. Imijelo yoMoya: Ukusuka kwindawo yeplanki, phakamisa iingalo uye ngaphambili ujika ngasekunene nangasekhohlo. Gcina iingalo zilungile. (30 imizuzwana)

15. Ukuhlangulwa elwandle: Ukusuka kwindawo yeplanki, phakamisa idolo lasekunene uye ngasekunene kwakho ngokukhawuleza utshintshele kwicala lasekhohlo kwaye uphinde. (30 imizuzwana)

16. Iinqaba zesanti: Ukusuka kwindawo yeplanga, phakamisa idolo lakho lasekunene ngakwisandla sakho sasekhohlo emva koko utshintshe ngokukhawuleza kwicala lasekhohlo kwaye uphinde. (30 imizuzwana)

17. Starfishes: Ukusuka kwindawo yeplanki, jika umlenze wasekunene uye ngasekunene. (30 imizuzwana)

18. Iinkwenkwezi Ukusuka kwindawo yeplanki, jika umlenze wasekhohlo uye kwicala lasekhohlo. (30 imizuzwana)

19. Iibhodi zokuntywila: Qala kwindawo yeplanki kwaye unyuke uye kwisandla sakho sokunene, emva koko isandla sakho sasekhohlo ukuze ube kwindawo ye-pushup. Guqula isindululo sokubuyela ezantsi engqinibeni yakho yasekunene, emva koko ushiye ingqiniba. (30 imizuzwana)

20. UkuDipha ngoLusu: Qala kwindawo yokuhlala ezantsi uze uchukumise isandla sakho emadolweni ajongene nawo njengoko uphakamisa unyawo lwakho emhlabeni ukuzisa idolo esifubeni sakho kwaye utshintshe. (30 imizuzwana)

21. Izitulo zaseLwandle: Yenza i-push-ups emadolweni akho. (30 imizuzwana)

22. IiSeti zeSwing: Kwindawo yokutyhala ngamadolo akho, khawuleza ubethe ingalo enye phambi kwakho, utshintshana ngamacala ngokukhawuleza kangangoko kunokwenzeka phambi komzimba wakho. (30 imizuzwana)

23. Iimpukane zomlilo: Yima kwindawo enzulu ehleliyo kwaye ubethe phambili ujikeleze ngokukhawuleza iingalo kwinqanaba lempumlo. (30 imizuzwana)

24. Ukuqhuma kolwandle: Okunye ukusika okuphezulu kwindawo yekota, ukujikeleza iinyawo njengoko ubetha ngenqindi. (30 imizuzwana)

25. Ukucudisa iLamuni: Kwimeko yokuma kwesikwere, yandisa iingalo emacaleni kwaye ubabuyisele umva ngokukhawuleza okukhulu, ucofe amagxa egxalaba kunye. (30 imizuzwana)

26. Amathontsi eLamuni: Hlala kwindawo yesiqwengana kwaye ubambe iingqiniba ngasemva ngokukhawuleza, ucofe amagxa egxalaba kunye. (30 imizuzwana)

27. Bhabha Umke: Kwimeko efanayo yesi squat, yandisa iingalo ukuya ecaleni kwaye uzihambise phezulu nasezantsi njengentaka ngokukhawuleza okukhulu. (30 imizuzwana)

28. Ukukhatywa kweflutter: Ukuma nkqo phakamisa idolo lasekunene kwaye wandise umlenze uye phambili. Yithobe emhlabeni kwaye uphinde kwicala lasekhohlo. (30 imizuzwana)

29. Izitulo zebar: Ukubuyela umva kwisikhundla se squat, wandise iingalo ukuya ecaleni kwaye utshayele iingalo ujonge ebusweni bakho ngexesha. (30 imizuzwana)

30. Iinyanga zeCrescent: Ukuma nkqo, tsala ingqiniba ngokuthe chu emva kwentloko yakho ngesinye isandla solula imisipha yakho. Tshintshela kwelinye icala. (30 imizuzwana)

31. Imibuliso: Ukuphefumla ngokunzulu, beka izandla zakho kwindawo yokuthandaza ngaphezulu, uzivule kwaye uzihlise ukuze uvale. (30 imizuzwana)

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