Uqeqesho olulula lokutshisa amanqatha

Umxholo

• Uyenza njani ingqeqesho elula ye-HIIT
• Ukuzivocavoca 1: Push-up ngamadolo axhaswayo
• Ukuzivocavoca 2: Izikwere ezinebhola
• Ukuzivocavoca 3: Ukongezwa kwengalo ye-elastic
• Ukuzivocavoca 4: Ibhulorho ephakanyisiweyo
• Ukuzivocavoca 5: Ibhodi yangaphambili

Umsebenzi olungileyo wokutshisa amanqatha ngexesha elifutshane kukuzilolonga kwe-HIIT eneseti yokuzivocavoca okuphezulu okususa amanqatha asekhaya kwimizuzu nje engama-30 ngosuku ngokukhawuleza nangakumbi ngendlela eyonwabisayo.

Olu qeqesho kufuneka lwenziwe ngokuthe ngcembe kwaye, ke ngoko, lwahlulwe langamanqanaba ama-3, ukukhanya, ukumodareyitha kunye nenqanaba eliphambili ukuvumela uhlengahlengiso oluthe chu lomzimba kubungakanani bomthambo, kuthintela ukwenzakala kwezihlunu kunye nokudibana. Ke kuyacetyiswa ukuba uqhubele phambili nenqanaba inyanga nenyanga ukugcina iinzame kunye nokukhulisa ukukhula kwemisipha.

Phambi kokuqala nasiphi na isigaba soqeqesho lwe-HIIT, kuyacetyiswa ukuba wenze imizuzu eli-10 yobushushu behlabathi ukulungiselela intliziyo, izihlunu kunye namalungu.

Uyenza njani ingqeqesho elula ye-HIIT

Isigaba sokukhanya soqeqesho lwe-HIIT sibonisiwe kwabo bangaqeqeshi qho kwaye kufuneka yenziwe kathathu ngeveki, ukuvumela usuku olunye lokuphumla phakathi kokuzilolonga.

Ke, kusuku ngalunye lokuzilolonga kuyacetyiswa ukuba wenze iiseti ezi-5 zokuphindaphinda umthambo ngamnye, uphumle imizuzu emi-2 phakathi kweseti nganye kunye nexesha elincinci elinokubakho phakathi kokuzilolonga.

Ukuzivocavoca 1: Push-up ngamadolo axhaswayo

I-Flexion luhlobo lokuzilolonga olunceda ukonyusa amandla emisipha kwiingalo zakho nakwithoni yesisu sakho. Ukwenza i-flexion kufuneka:

1. Lala phantsi ngesisu phantsi;
2. Beka iintende zakho emgangathweni kunye nobubanzi begxalaba ngaphandle.
3. Phakamisa isisu sakho emgangathweni kwaye ugcine umzimba wakho uthe tye, uxhasa ubunzima bakho emadolweni nasezandleni;
4. Songa iingalo zakho de ubambe isifuba sakho emgangathweni kwaye unyuke, utyhala umgangatho ngamandla ezingalo zakho;

Ngexesha lokuzilolonga kubalulekile ukuthintela isinqe ekubeni singaphantsi komgca womzimba ukunqanda ukwenzakala ngasemva, ke kubalulekile ukuba kugcinwe isisu sinesivumelwano ngalo lonke ixesha lomthambo.

Ukuzivocavoca 2: Izikwere ezinebhola

Ukuzivocavoca kwebhola squat kubalulekile ekuphuhliseni ubunzima bemisipha kunye nokuguquguquka kwimilenze, esiswini, ezinqeni, ezantsi nasemqolo. Ukwenza isikwere ngokuchanekileyo kufuneka:

1. Beka ibhola yePilates phakathi komqolo wakho nodonga;
2. Gcina imilenze yakho ububanzi bamagxa ngaphandle kwaye ubeke izandla zakho phambili;
3. Gobisa imilenze yakho kwaye ubeke inyonga yakho umva, ude ube ne-90 degree angle ngamadolo, emva koko unyuke.

Ukuqhekeza ngebhola kunokwenziwa ngokubamba ubunzima ecaleni kwesifuba sakho, ukuba akunakwenzeka ukusebenzisa ibhola yePilates, nangona kunjalo, kule meko akufuneki uxhomeke eludongeni.

Ukuzivocavoca 3: Ukongezwa kwengalo ye-elastic

Ukongezwa kwengalo e-elastic yindlela elungileyo yokunyusa amandla emisipha yezihlunu zengalo, ngakumbi ii-biceps kunye ne-triceps. Ukwenza lo msebenzi kufuneka:

1. Beka isiphelo selastiki phantsi kwezithende zakho kwaye ubambe esinye isiphelo ngesandla esinye ngasemva kwakho;
2. Yolula ingalo ebambe i-elastic, ugcine ingqiniba inganyibiliki kwaye ubuyele kwindawo yokuqala;
3. Guqula iingalo emva kophindaphindo ezili-15.

Ukwenza lo msebenzi kuyacetyiswa ukuba usebenzise ibhendi yerabha ixesha elide ngokwaneleyo ukufikelela kwiinyawo ukuya emagxeni ungakhange wolulwe. Nangona kunjalo, ukuba akunakwenzeka ukusebenzisa i-elastic, ungabamba ubunzima ngesandla sengalo emva komqolo.

Ukuzivocavoca 4: Ibhulorho ephakanyisiweyo

Ukuzilolonga kunye nokuphakama kunceda ukomeleza ithanga, umva kunye nezihlunu zempundu kwaye kwenziwe ngokuchanekileyo kufuneka:

1. Lala phantsi izandla zakho zisemacaleni, imilenze yakho igobile kwaye yahlukene kancinane;
2. Phakamisa i-butt yakho kangangoko ngaphandle kokuhambisa iinyawo zakho kwaye ubuyele kwindawo yokuqala.

Ukonyusa ubungakanani balo msebenzi, kunokwenzeka ukuba ubeke inyathelo okanye ingqokelela yeencwadi phantsi kweenyawo zakho.

Ukuzivocavoca 5: Ibhodi yangaphambili

Iplanga langaphambili ngumthambo obalaseleyo wokusebenza kuzo zonke izihlunu zommandla wesisu ngaphandle kokulimaza umqolo okanye ukuma komzimba. Ukwenza ukubukela:

Emva kokugqiba eli nqanaba loqeqesho lwe-HIIT ukutshisa amanqatha, qala isigaba esilandelayo:

• Uqeqesho oluphakathi ukutshisa amanqatha