Uqeqesho olutshisayo lokutshisa amanqatha

Umxholo

• Uluqhuba njani uqeqesho lwe-HIIT
• Uqeqesho 1: IBurpee
• Ukuzivocavoca 2: Cwina ngesisindo
• Ukuzivocavoca 3: Ukunyanzelwa sisisindo emva kwentamo
• Ukuzivocavoca 4: Cinezela i-barbell nge-barbell
• Isivakalisi sesi-5: Ibhodi eneengalo ezoluliweyo

Uqeqesho oluphambili lwe-HIIT yeyona ndlela ilungileyo yokutshisa amanqatha omzimba usebenzisa nje imizuzu engama-30 ngosuku, ngokudityaniswa kokuzivocavoca ngamandla okuphucula ukutshiswa kwamafutha asekhaya kunye nophuhliso lwamaqela emisipha eyahlukeneyo.

Ngokubanzi, ukusebenza ngamandla okuphezulu kufuneka kuqalwe ngokuthe chu ukunqanda ukwenzakala kwezihlunu kunye nokudibana, ezinje ngeekhontrakthi kunye ne-tendonitis. Ke, olu qeqesho lwahlulwe langamanqanaba ama-3, isigaba sokukhanya, isigaba esimodareyithi kunye nenqanaba eliphambili, ekufuneka liqalisiwe malunga nenyanga enye emva kwesigaba esidlulileyo.

Phambi kokuqala kwaso nasiphi na isigaba soqeqesho oluphezulu lwe-HIIT, kuyacetyiswa ukuba wenze ubuncinci imizuzu emi-5 yokubaleka okanye ukuhamba ukulungiselela ngokufanelekileyo intliziyo yakho, izihlunu kunye namalungu omthambo.

Ukuba awuzenzanga izigaba zangaphambili, bona: Uqeqesho oluphakathi ukutshisa amanqatha.

Uluqhuba njani uqeqesho lwe-HIIT

Isigaba esiphambili soqeqesho lwe-HIIT kufuneka siqale malunga nenyanga e-1 emva kokuqala koqeqesho oluphakathi okanye xa ulungiselele ngokwaneleyo emzimbeni kwaye kufuneka wenziwe ama-3 ukuya kuma-4 amaxesha ngeveki, ukuze kusoloko kukho usuku lokuphumla phakathi koqeqesho ngalunye.

Ngosuku ngalunye loqeqesho oluphambili kuyacetyiswa ukuba wenze iiseti ezi-5 ukuya kwezili-15 zokuphindaphinda umthambo ngamnye, uphumle malunga nemizuzwana engama-60 ukuya kuma-90 phakathi kweseti nganye kunye nelona xesha lincinci liphantsi lokuzilolonga.

Uqeqesho 1: IBurpee

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I-burpee ngumthambo osebenza kuwo onke amaqela emisipha, ngakumbi umva, isifuba, imilenze, iingalo kunye nempundu. Ukwenza lo msebenzi ngokuchanekileyo kufuneka:

1. Yima iinyawo zakho ngokuhambelana namagxa akho kwaye emva koko wehle ude ubekhona kwindawo yee-shades;
2. Beka izandla zakho phantsi uze utyhale iinyawo zakho umva ude ubekwiplani;
3. Yenza i-push-up kwaye utsale iinyawo zakho kufutshane nomzimba wakho, ubuyele kwindawo yee-shades;
4. Tsibela kwaye wolule umzimba wakho uphela, tyhala iingalo zakho phezu kwentloko yakho.

Ngexesha lokuzilolonga kubalulekile ukugcina isantya, kunye nokugcina izihlunu zesisu zenziwe kakuhle ngexesha lebhodi kunye nokujika, ukuphucula iziphumo ezifunyenweyo.

Ukuzivocavoca 2: Cwina ngesisindo

Ukuzivocavoca umzimba ngokuntywila ngumsebenzi olungileyo wokuqeqesha iimpundu zakho, imilenze, isisu kunye nemisipha yangasemva, kunye nokulahla amanqatha kwezi ndawo. Ukwenza lo msebenzi, kufuneka:

1. Yima iinyawo zakho ububanzi begxalaba bucala kwaye ubambe ubunzima ngezandla zakho, kufutshane nemilenze yakho;
2. Thatha inyathelo eliya phambili kwaye ugobe idolo de ithanga lomlenze lihambelane nomgangatho, ugcine unyawo lwangaphambili luthe tyaba phantsi kunye nonyawo lwangasemva ngesithende esiphakamileyo;
3. Cothisa isinqe kancinci de ilunga lenze i-engile engama-90º kwaye idolo lomlenze wangasemva phantse lichukumise umgangatho;
4. Khuphuka, buyela kwindawo yokuqala kwaye utshintshe umlenze ophambili.

Ukwenza lo msebenzi kubaluleke kakhulu ukuhlala ugcina umqolo wakho uthe tye kunye nedolo lomlenze wangaphambili emva kwencam yonyawo ukunqanda umonakalo odibeneyo.

Ukuba akunakwenzeka ukusebenzisa ubunzima ukwenza umthambo, incam kukusebenzisa iibhotile ezigcwele ngamanzi, umzekelo.

Ukuzivocavoca 3: Ukunyanzelwa sisisindo emva kwentamo

Ukuziqhelanisa ne-triceps kunye nobunzima emva kwentamo ngumsebenzi wokuqina okuphuhla ngokukhawuleza kwezihlunu zeengalo, kunye nokunciphisa amanqatha aphantsi kwengalo. Ukwenza lo msebenzi, kufuneka:

1. Yima, gcina iinyawo zakho ububanzi begxalaba kwaye ubeke olunye unyawo ngaphezulu kolunye;
2. Bamba ubunzima ngezandla zozibini kwaye ubeke ubunzima ngasemva kwentamo, ugcine iingqiniba zigobile ecaleni kwentloko;
3. Yolula iingalo zakho ngaphezulu kwentloko yakho emva koko ubuyele kwindawo leyo kunye nobunzima obungasemva kwentamo kwaye uphinde.

Ngexesha lokuzilolonga kubalulekile ukuba ugcine umqolo wakho uthe tye kwaye, ke, kubalulekile ukuba ubambe imisipha yakho esiswini kakuhle.

Ukuzivocavoca 4: Cinezela i-barbell nge-barbell

Umatshini wokucinezela we-barbell yindlela ebalaseleyo yokuphucula izihlunu zamagxa, iingalo, umva kunye ne-abs. Ke, ukwenza lo msebenzi ngokuchanekileyo kufuneka:

1. Yima iinyawo zakho ububanzi begxalaba bucala kwaye ubambe ibha ngezandla zombini, kunye nangaphandle kobunzima;
2. Goba iingalo zakho de ibar isondele esifubeni sakho, kodwa ngengqiniba zakho ezantsi, kwaye uyityhale ibar entlokweni yakho, wolule iingalo zakho;
3. Buyela kwisikhundla kunye nebha kufutshane nesifuba sakho kwaye uphinde umthambo.

Ngexesha lokuzilolonga kuyacetyiswa ukuba uhlale ugcina umqolo wakho uthe tye ukuthintela ukwenzakala emqolo kwaye, ngenxa yoko, isisu kufuneka siqiniswe ngokuqinileyo kulo lonke ixesha lokuzilolonga.

Ukuba akunakwenzeka ukuba usebenzise ibha enobunzima, enye into elungileyo kukubamba intonga yomtshayelo kwaye ungeze ibhakethi okanye enye into kwisiphelo ngasinye, umzekelo.

Isivakalisi sesi-5: Ibhodi eneengalo ezoluliweyo

Ibhodi eneengalo ezoluliweyo yindlela elungileyo yokusebenza kwezihlunu zommandla wesisu, ngaphandle kokulimaza umqolo. Ukwenza lo msebenzi ngokuchanekileyo, kufuneka:

1. Lala phantsi esiswini sakho kwaye emva koko uphakamise umzimba wakho, uxhasa ubunzima ezandleni nasezinzwaneni;
2. Gcina umzimba wakho uthe tye kwaye uhambelane nomgangatho, amehlo akho ethe njo emgangathweni;
3. Gcina indawo ekuma kuyo iplanga ixesha elide.

Lo msebenzi kufuneka wenziwe ngezibilini eziqiniswe ngokuqinileyo ukukhusela inyonga ekubeni ibe ngaphantsi komgca womzimba, onokubangela ukulimala emva.

Abo bafuna ukunciphisa umzimba kunye nokutshisa amanqatha kufuneka bazi ukuba batye ntoni ngaphambi, ngexesha nasemva koqeqesho, jonga iingcebiso ezivela kwisazi sezondlo uTatiana Zanin kule vidiyo ilandelayo: