Ukusebenza okutshisa ii-calories ezili-10 (okanye ngaphezulu!) Ngomzuzu

Umxholo

• Uphengululo lwe

1. Tsiba iiRope zeNtsontelo

Bamba intambo yokutsiba kwaye ungene emsebenzini! Sebenzisa esi siqwenga siphathwayo nesisebenzayo kakhulu sesixhobo se-cardio ukutshitsha iikhalori kwaye uphuhlise amandla kunye nolungelelwaniso-ngalo lonke ixesha unyusa imilenze yakho, i-butt, amagxa kunye neengalo.

Iingcaciso zoMthambo

Ukutsiba iCrossover: Xhuma intambo njengesiqhelo uze uwele iingalo zakho phambi kwakho ngelixa intambo isemoyeni. Oku kuya kutshintsha umsebenzi wokuguqula intambo ukusuka kwiibhiceps zakho uye emagxeni nakwiingalo zakho.

I-Ladder drill: Songa intambo yokutsiba kwaye wenze umgca othe tye emhlabeni. Qala nje emva kwesiphelo sasekhohlo somgca kwaye ngokukhawuleza unyathele (okanye ugxume) phezu kwentambo, kwaye emva kwayo kwakhona, uhamba phantsi kwentambo kwipatheni yegzag. Nje ukuba ufikelele esiphelweni, buyela umva ngenye indlela.

Xhuma manqindi: Gcina ubunzima bakho kwizithende zakho kwaye utsibe inyawo elinye phambi kwakho ngexesha.

Phambili nasemva: Ngelixa ujikelezisa intambo, tsibela emva naphambili phezu komgca wentelekelelo. Umceli mngeni ongezelelweyo unyusa izinga lokubetha kwentliziyo yakho kwaye unyanzele ukuba utsibe ngaphezulu.

Imitsi yentambo yokutsiba: Yenza ukutsiba kwamaphaphu njengesiqhelo kodwa wongeze ujikeleze intambo ngelixa usemoyeni. Uloyiko lokubetha intambo lugcina ukutsiba kwakho kuphezulu kwaye kuthintele ukuphumla kumhla wokufika.

2. UKettlebell Quickie

Ukusebenza kweKettlebell kunokukufumanela i-toning yomzimba uphela, ukomelela kwentliziyo yomzimba, ukomeleza okungundoqo kunye nokuma okuphucukileyo kunye nokulinganisela-ngaphandle kotyalo-mali olukhulu. Ngapha koko, uphononongo lwakutsha nje oluvela kwi-American Council on Exercise (ACE) lufumanise ukuba uqeqesho lwe-kettlebell lunokutsha ukuya kwiikhalori ezingama-20 ngomzuzu!

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Iingcaciso zoMthambo

UKettlebell ujika: Yima ngeenyawo ububanzi kunamagxa kwaye ubeke i-kettlebell phakathi kwabo emhlabeni. I-squat kwaye ubambe i-kettlebell ngesandla sasekunene, umzimba ojongene nesundu. Phakama, utyhalele esinqeni phambili kwaye ubandakanye ukubengezela, njengoko ujikisa i-kettlebell ekuphakameni kwesifuba, ingalo ithe nkqo. Ngokukhawuleza squat kwakhona, wehlisa i-kettlebell phakathi kwemilenze, kwaye uphinde.

Iimpumlo zeGunslinger: Qala ngeenyawo kunye, ubambe i-kettlebell esandleni sakho sasekhohlo. Buyela umva ngomlenze wakho wasekhohlo, yehla kwi-lunge, kwaye wenze i-biceps curl (intsimbi ezantsi ezantsi). Buyela kwangoko kwindawo yokuqala, kwaye uphinde.

Ukujikeleza kwesquat: Yima ngeenyawo kunye, ubambe i-kettlebell ngesandla sokunene kwindawo "ye-rack" (intsimbi kufuneka iphumle ngasemva kwesandla sakho kunye nesibambo esisebenza ngokudibeneyo entendeni yesandla sakho). Yiya ngasekhohlo kwaye wehle kwisikwere njengoko ucinezela intsimbi ukuya kufikelela kufikelela kwisandla sasekhohlo phakathi kweenyawo. Zama ukwenza umgca othe tye phakathi kwezandla zombini ngeengalo zakho, emva koko ucothe ukubuya ukuqala indawo.

Ukutsala okuphezulu: Bamba i-kettlebell ngesandla sasekunene kwaye ume ngeenyawo ezibanzi kancinci kunobubanzi benyonga. Ukwenza utsalo olusisiseko oluphezulu, wehla kwi-squat, ujiwuzisa intsimbi ngemilenze, kwaye njengoko umile, tsala intsimbi ngasemva, ugobe ingqiniba ukuze ikhombe ecaleni. Ngokukhawuleza yehla ungene kwiskat kwaye wenze i-burpee ngaphezulu kwentsimbi. Buyela ekuqaleni kwaye uphinde.

Umlenze weKettlebell uphakamisa: Hoka i-kettlebell phezu konyawo lwasekunene, goba idolo, kwaye uphakamise umlenze wasekunene ngqo phambi kwakho kwaye uphumele ecaleni. Hamba kancinci nolawulo.

3. Ii-Super Sprints

Sebenzisa i-buns yakho kwimizuzu nje eli-10 ngale ndlela ikhawulezileyo onokuyenza ngaphandle kwethayile yokunyathela, ngaphakathi okanye ngaphandle!

Ukuzivocavoca iiNkcazo

Ukukhaba kweempundu: Ukukhaba izithende ukuya ngase-glutes, ukupompa iingalo emva nangaphandle ngokukhawuleza.

Ukuqhutywa kwetire: Yima ngeenyawo ububanzi ngaphezu kobubanzi besinqe (ngokungathi ubumi embindini wamavili amabini). Impompo iingalo kwaye uqhube amadolo phezulu kwaye uye ecaleni, ukugcina iinyawo zibanzi, ngokukhawuleza.

Amadolo aphezulu: Shayela amadolo phezulu phezulu esifubeni sakho ngokusemandleni akho, uqhuba iingalo zakho ngemilenze yakho, ngokukhawuleza okukhulu.

4. 10-Minute HIIT

Uqeqesho oluphezulu lwexesha lokuphumla lwalenzelwe ixesha lokuzilolonga. Zama le nzuzu ye-10 ye-calorie sizzler ngalo naliphi na ixesha, naphi na (ilungile kumagumbi ehotele!) Ufuna umpu okhawulezayo we-cardio.

Cofa apha ukuze uprinte i-PDF yesi sicwangciso sokufunda.

Ukuzivocavoca iiNkcazo

Abadlali be-Ski: Yima ngeenyawo kunye, squat phantsi, kwaye ujikeleze iingalo emva kwakho. Yehla uye ngasekunene, ujikelezisa iingalo phambi kwakho, ufike kwindawo yakho yokuqala. Qhubeka utsiba-cala ngokukhawuleza kangangoko unakho.

I-squat iyangena kwaye iphume: Yima ngeenyawo kunye. Ngezantsi kwi-squat kwaye ujikeleze iingalo emva kwakho, kwaye ngokukhawuleza utsibe phezulu, ujikeleze iingalo ngaphezulu. Hlala kwindawo ye-squat kunye neenyawo zobubanzi be-hip-width, kwaye ujiwulisele iingalo zakho ngasemva ukuze uxhume ngokukhawuleza phezulu kwakhona. Phinda ngokukhawuleza ngokukhawuleza, gxuma ngaphakathi kwaye uphume ngeenyawo zakho rhoqo.

Iskier skier: Yimani ubude ziinyawo kunye, iingalo ngamacala. Tsibela phezulu kwaye ubuyisele unyawo lwasekhohlo phambili kunye nonyawo lwasekunene ngasemva njengoko ufikelela kwingalo yasekunene phezulu kunye nengalo yasekhohlo ngasemva (intendelezo zijonge ngaphakathi). Mhlaba ngokuthambileyo uze emva koko utsibe kwakhona, utshintshe iinyawo neengalo kwisisitisi sokuhamba ngokukhawuleza.

Iipanki zecala: Qala kwindawo yeplanga yengalo ethe tye ngeenyawo kunye. Tsibela iinyawo zombini ngaphakathi, ugobe amadolo usiya ngangaphandle kwengqiniba yasekhohlo. Gxuma iinyawo ubuyele kwiplanga epheleleyo, kwaye ngokukhawuleza uphinde kwelinye icala. Yimpendulo enye. Phinda ngokukhawuleza kangangoko unako, utshintshana amacala ngexesha ngalinye.

Icala-ukuya-ecaleni shuffle tsiba: Yima ngeenyawo ububanzi ububanzi bendawo, squat phantsi, kwaye ufike ngesandla sasekunene emgangathweni, ngaphandle kwonyawo lwasekunene. Yicofe yomibini imilenze kwaye utsibe phezulu kwaye uye ngasekhohlo, ungene emhlabeni e squat, ufike isandla sasekhohlo ngaphandle kunyawo lwasekhohlo. Phinda ngokukhawuleza okukhulu, usuka kwelinye icala uye kwelinye.

Iijekhi zesquat: Ngezantsi kwi-squat kwaye uzise iingalo phambi kwakho. Tsiba ngeenyawo kunye, usabambe indawo ye-squat, njengoko ujiwuzisa iingalo zibuya ngamacala, ugcine iingqiniba zigobile. Iinyawo "zikaJack" ziphume kwaye zingene ngokukhawuleza kangangoko ngaphandle kokukhula kwisikwere sakho.

Ukukhaba kweedonki: Yima ngenyawo ububanzi benyonga, iingalo ngamacala. Tyhila isinqe ngasemva kwaye ugobe amadolo ukuthoba kwi-squat kwaye ulungiselele ukukhaba idonki, ubeke izandla phantsi kwamagxa, ugcine iingalo zithe tye. Ubunzima beShift ezingalweni kwaye utsibe phezulu ngemilenze, ukhaba izithende kufutshane neempundu. Umhlaba ngeenyawo ububanzi benyonga kwaye utsibe ngqo uye phezulu, utyhale iingalo ngasemva komzimba njengoko utsibela. Umhlaba kwaye ngokukhawuleza uphinde.

5. I-CrossFit-Inspired Cardio

Nokuba awukwazi ukufikelela "kwibhokisi" ekufutshane nawe, le-CrossFit-inspired cardio quickie iya kucela umngeni kumzimba wakho wonke kwaye ube neebhakethi zokubila. Ilula kakhulu, awudingi kwatshathi ukuze uyilandele.

Ingaba isebenza kanjani: Yenza iiseti ezi-2 zesekethe engezantsi, wenza uninzi lwabaphenduli (AMRAP) kwimizuzu eli-1 kwimithambo nganye.

Imithambo

1. Izikwere: Yima ubude ngeenyawo ububanzi begxalaba ngaphandle, iingalo zingqale ngqo phambi komzimba wakho kwinqanaba lamagxa. Umzimba ongezantsi ukuya ezantsi kangangoko unako ngokutyhala isinqe umva kunye nokuguqa ngamadolo. Misa, emva koko utyhale ngokukhawuleza umva ukuya kwindawo yokuqala. Phinda de kube yimizuzu eyi-1, ugcine ubunzima kwizithende, hayi iinzwane, ngalo lonke intshukumo.

2. Ibhere liyakhasa: Guqa emhlabeni kuwo omane, uze uphakamise amadolo. Ukugcina amadolo egobile, hambisa unyawo lwasekhohlo kunye nesandla phambili, uze uhambe phambili ngonyawo lwasekunene kunye nesandla ukugqiba inyathelo eli-1.

3. Iipushups: Beka izandla zibanzi kancinci kunakwimigangatho yamagxa emhlabeni, iinyawo zethanga ububanzi. Wehla kancinane umzimba de isifuba sakho sisondele emhlabeni. Misa ezantsi, kwaye emva koko utyhale umva ukuya kwindawo yokuqala ngokukhawuleza.

4. Ukuhlala: Lala ujonge phezulu phantsi amadolo agobile neenyawo zithe tyaba. Beka iincam zomnwe emva kweendlebe. Phakamisa i-torso kwindawo yokuhlala. Intshukumo kufuneka ibe yi-fluid, ingabi yi-jerky. Yehla kancinci i-torso ubuyela kwindawo yokuqala, ugcine iingqiniba zihambelana nomzimba lonke ixesha.

5. IiBurpees: Yima uhlukane ngeenyawo ububanzi bamagxa, emva koko ukrwece ubeke izandla emgangathweni phambi kweenyawo. Iinyawo ze-Hop umva, emva koko uphinde uye phambili. Tsiba phezulu, ukubamba umoya kunye nokuphakamisa izandla ngaphezulu. Umhlaba ngokuthambileyo kwaye ngokukhawuleza uphinde ngokuthoba kwi-squat. Qhubeka ngomzuzu omnye. (Yongeza i-pushup ngelixa useplank pose ngenxa yomceli mngeni ongaphezulu.)

Iikhalori zitshisiwe: I-115, esekwe kumfazi oneepawundi ezili-140, kwaye inokwahluka ngokuxhomekeke kwinqanaba lokuqina, ubunzima, kunye nokwakhiwa komzimba.

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