I-Studio yoBume: Umdlalo wamanqindi oMzimba oPheleleyo kunye noMdaniso weHybrid Mini Workout

Umxholo

• IBoxing yoMzimba ogcweleyo wokuzilolonga
• Squat Punch-Out
• ISumo Squat ukuya eLunge
• Icala lePlank ukuya kwiBlast-Off
• ULeg Swing ukuya kwiSumo
• Ibhalansi esecaleni kwePlank-Lunge Combo
• Ukunyuka kweTurkey
• Uphengululo lwe

Ukuzivocavoca yenye yezona zinto zibalaseleyo onokuzenza ukuze uphucule impilo yakho- kwaye izibonelelo zokomelela komzimba zinokuyiqinisa yonke intshukumo yakho.

Uphononongo lwamva nje kwiimpuku kwijenali Ukuqhubela phambili kwezeNzululwazi ufumanise ukuba umthambo we-cardio wakha izakhono zemoto ngokudala uqhagamshelo oluluqilima lwe-neural kwi-brain-muscle superhighway. Uqeqesho olwenziwa rhoqo lunokunceda ekuphuculeni ukusebenza kwezakhono ezintsonkothileyo zeemoto, njengentenetya, amanqindi, nokunye okuninzi, utshilo uLi Zhang, Ph.D., umbhali wesifundo. (Idibeneyo: Kutheni ufuna ukuqala iBoxing ASAP)

Ziindaba ezimnandi zokubuya kwakho kunye nokuhamba kweyoga nazo. Ukukunceda uthathe i-groove eshukumayo entsha ngokukhawuleza njengoko uskrola yonke indawo, songeze ukujija kokutsha Ubume Isitudiyo sokuzivocavoca ngomdaniso- kunye nomdlalo wamanqindi ongenisiweyo ojolise kwimisipha yakho kwii-engile ezininzi.

Uyakusebenza ukubila kwaye usebenze izihlunu ezikhulu njengoko ujikeleza okanye ukhempisha inkampu, kodwa umzimba wakho unokuxhamla kukuhamba-hamba kwecala ukuya kwelinye kunye nokujikeleza. “Emdanisweni, uyajikeleza kwaye uhamba phambili, ngasemva, nasecaleni- xa zonke ezo zinto zidityanisiwe, usebenzisa ezi zihlunu ubungazazi ukuba zikho,” utshilo uMindy Lai, umdanisi obalaseleyo nomqeqeshi wamanqindi. inikeza ukusebenza kwiBande. "Kwaye umdlalo wamanqindi umalunga nokulungela nantoni na kwaye ucinga ngeenzwane zakho." (Funda: Izizathu ze-4 zokungagxothi iiklasi zeCardio zoMdaniso)

Yale Ubume Isitudiyo sokuzilolonga ividiyo, sicele uLai ukuba enze i-miniworkout ekujoliswe kuyo eza kubopha "izihlunu ezincinci ezingalweni, ezinqeni, nasemilenzeni" ezingakhathalelwanga ngokwenza umthambo we-hybride oya kufuna ukuzigcina kwingxelo yakho. Ukubetha umdlalo okanye ulandele apha ngezantsi ukuze ubambeke.

IBoxing yoMzimba ogcweleyo wokuzilolonga

Ingaba isebenza kanjani: Ngaba nganye yezi zinto zingezantsi zihamba ngenani leempendulo kunye neeseti ezibonisiweyo.

Uya kudinga: Akukho zixhobo (ukhetho olukhethiweyo)

Squat Punch-Out

A. Qala ukuma iinyawo zibanzi kancinane kune-hip-wide apart, amanqindi akhusela ubuso kwindawo ekulungeleyo.
B. Ukuthatha amanani amane, yehla uye kwi-squat ngelixa utshintshana ngamanqindi phambili ngesandla sasekunene nesasekhohlo ngokukhawuleza.
C. Kanye emazantsi e squat, qhubeka ukubetha kwaye uphakamise iinzwane. Izithende ezisezantsi emgangathweni, emva koko phinda intshukumo uthabathe amanani amane ukucofa ubuye ekumeni, ubetha ngenqindi lonke.

Yenza iiseti ezi-3 zemizuzwana engama-45.

ISumo Squat ukuya eLunge

A. Yima ngeenyawo ububanzi, iinzwane zikhombe emacaleni kwaye iingalo zolulelwe emacaleni ukuphakama kwamagxa.
B. Ngaphantsi kwe-sumo squat, ukunqumama kube kanye okhalweni kukuphakama kwamadolo (njengezantsi njengoko kufanelekile).
C. Ngaphandle kokuma kuyo yonke indlela, jika ngasekunene kwaye uphakamise isithende sasekhohlo ukwehlisa umngxunya. Ngaxeshanye tsala ingalo yasekhohlo iye ngasekunene ukuze zombini iingalo zihambelane zandiswe ngaphambili phezu kwethanga lasekunene.
D epheleleyo. Ngaphandle kokuma yonke indlela, vula ingalo yasekhohlo ujike ngasekhohlo ukuze ubuyele kwisumo squat. Qhubeka utshintshana.

Yenza iiseti ezi-3 zemizuzwana engama-45.Tshintsha amacala; phinda.

Icala lePlank ukuya kwiBlast-Off

A. Qala kwiplanga elisecaleni kwibhoksi lasekhohlo, iinyawo zixinene. Finyelela ingalo yasekunene eluphahleni.
B. Beka isundu sasekunene emgangathweni phambi kwesifuba, kwaye uphakamise kwisundu sasekhohlo ukuze ungene kwiplanga eliphezulu.
C. Shift esinqeni umva kwaye uguqe ngamadolo esofeni, emva koko utsibe iinyawo phambili ngaphandle kwezandla.
D epheleleyo. Yima utsibe, uyehla ngokuthambileyo kwaye wehlise kwangoko ubuyela kwiskat, iintende phantsi phantsi kweenyawo.
E. Tsiba iinyawo ubuyele kwiplanga ephezulu kwaye ubeke ingqiniba ekhohlo phantsi ukuze ubuyele ukuqala.

Yenza i-10 reps.Tshintsha amacala; phinda.

ULeg Swing ukuya kwiSumo

A. Qala ukuma ngasemva kwimethi (ukuba usebenzisa) iinyawo zidibene kwaye iingalo zolulelwe emacaleni kumphakamo wamagxa.
B. Ukugcina ukubandakanyeka okungundoqo kunye nesifuba ubude, phakamisa umlenze wasekunene uye phambili kangangoko kunokwenzeka, ngedolo ligobe kancinci kwaye lajika laya ecaleni.
C. Ngolawulo, jiwulisa umlenze wasekunene ngasemva komzimba, idolo libhekise ngasekunene, ucinezele i-glute.
D epheleleyo. Ngolawulo, jiwulela umlenze wasekunene phambili ukuze uthathe inyathelo elikhulu, ufika kunyawo lwasekunene, ujike umzimba ujonge ngasekhohlo, kwaye wehlisela kwindawo ye-sumo squat. Yenza ama-squats ama-2 ngaphezulu.
E. Yolula imilenze ukuze ume ujike ngasekunene ujonge phambili emethini. Ubunzima beShift kumlenze wasekunene kwaye ulungiselele ukujija inyawo lasekhohlo phambili ukuphinda ulandelelwano olupheleleyo kwelinye icala.

Yenza i-10 reps iyonke.

Ibhalansi esecaleni kwePlank-Lunge Combo

A. Qalisa ukuma ngeenyawo kunye, ingalo yasekunene ngaphezulu, bicep ngendlebe. Bandakanya isiseko, ukuzoba iqhosha lesisu emqolo.
B. Buyela emva kwimpuphu ngomlenze wasekhohlo, uwisa idolo phantsi. Ukugcina umbilini ubambene, ngezantsi intende yesandla sasekhohlo emgangathweni ukuya ekhohlo lonyawo lwasekunene, isifuba esijikelezayo sivuleleke ngasekunene. Ingalo yasekunene isaya kufikelela eluphahleni.
C. Gweba umlenze wasekhohlo, ulinganise ngaphandle konyawo, kwaye utshintshe ubunzima entendeni yasekhohlo. Phakamisa umlenze wasekunene uze uwubeke phezulu ngasekhohlo ukuze ungene kwiplanga elisecaleni. Bamba umzuzwana omnye.
D epheleleyo. Phakamisa umlenze wasekunene kwaye uwunyathele phambili kwaye ngasekunene ukuze ubuyele kwimpuphu. Yima ngomlenze wasekunene, uphakamise idolo lasekhohlo uye kuthi xhaxhe ukuphakama ugobile kwii-90 degrees.
E. Buyela umva kwilokhwe ngonyawo lwasekhohlo ukuqala umhlathana olandelayo.

Yenza i-10 reps. Tshintsha amacala; phinda.

Ukunyuka kweTurkey

A. Qalisa ukulala ujonge phantsi kunye nomlenze wasekunene owandisiweyo nangaphandle kwidayalonal, kwaye umlenze wasekhohlo ugobile unyawo emgangathweni kunye nedolo elalathe eluphahleni. Yandisa ingalo yasekhohlo uye phezulu eluphahleni ngokuthe ngqo phezu kwegxalaba, kwaye wandise ingalo yasekunene uye ecaleni emgangathweni.
B. Phakamisa isifuba kwaye utshintshe ubunzima kwingqiniba yasekunene, emva koko uye kwisandla sasekunene. Cinezela kwisandla sasekunene, unyawo lwasekunene, kunye neenyawo lasekhohlo ukuphakamisa inyonga ukuya kuhlobo lweplanga elisecaleni.
C. Umsonto unyawo lwasekunene phantsi kwesinqe, utyale idolo phantsi. Phakamisa isifuba ubude. Ingalo yasekhohlo isoluliwe isiya eluphahleni.
D epheleleyo. Shift ubunzima kunyawo lwasekhohlo kwaye ume. Cothisa umva ngokubuyela umva ukuqala.

Yenza i-10 reps. Tshintsha amacala; phinda.

Uphengululo lwe