Isixazululo Semizuzu eyi-10: Ukuqeqeshwa okungu-5 okufishane okuphezulu kakhulu uLisa Kinder

Kukhona isikhathi esiningi sokuqina? Noma ufuna uhlelo lokuhlukanisa imisebenzi yabo eyinhloko? Bese sikunikeza inkimbinkimbi yemizuzu eyi-10 yokuzivocavoca kwe-HIIT yokwehlisa isisindo, ukwakheka kwesibalo sethoni futhi ushise amafutha ngokushesha.

Incazelo yohlelo Isixazululo seMizuzu eyi-10: Ukuqeqeshwa Kwesikhawu Esinamandla

I-10 Minute Solution iwuchungechunge lwezinhlelo ezihlanganisa ukujima okufushane okuhlukahlukene. Namuhla sizogxila ekuqeqeshweni okuyinkimbinkimbi kwe-High Intensity Interval, okubandakanya amavidiyo amahlanu anamandla aphezulu. Ukuqeqeshwa kwezikhawu yikhona kakhulu indlela ephumelelayo yokushisa amafutha futhi uqinise umzimba ngesikhathi esifushane. Uhlelo luwumqeqeshi onguchwepheshe uLisa Kinder. Mhlawumbe awukaze uhlangane naye phambilini, kodwa isitayela sakhe sokuqhuba amakilasi singaqhathaniswa noCindy Whitmarsh.

Uhlelo lwakhelwe phezu komgomo wokuqeqeshwa kwe-TABATA. Ividiyo ngayinye enemizuzu engu-10 ihlanganisa ukuvivinya umzimba oku-8 okuhlukene. Uzoba nakho Imizuzwana engu-20 ukuzibandakanya ekujuleni okulandelwa ukuphumula kwemizuzwana eyi-10. Ngokungafani ne-TABATA yendabuko umsebenzi ngamunye uphindwa ngezindlela ezimbili, hhayi eziyisishiyagalombili. Yenzelwe ukuhlangabezana nokuqeqeshwa kwemizuzu eyishumi. Uzothola izindlela eziyi-16 zokuzivocavoca, ezilandelanayo - izitobhi ezinde azinikezwa. Kodwa njengoba amakilasi emafushane, kubathandi bokuqina abanolwazi, adluliselwa kalula ngokwanele.

Isixazululo esiyinkimbinkimbi seMizuzu eyi-10 sasihlanganisa ukuqeqeshwa kwesikhawu se-high-intensity 5. Wonke amakilasi akhiwe esimisweni esifanayo, ividiyo ihlala imizuzu eyi-10.

  • IQINISO 101: ukuqeqeshwa komzimba wonke.
  • Okuphezulu umzimba HIIT: isethi yokuzivocavoca egxile kumzimba ongaphezulu.
  • Rock Bottom HIIT: isifundo ngokugcizelela emathangeni nasezinqeni.
  • AB I-HIIT: ukuzivocavoca kwesisu, okuhlanganisa ukuvivinya umzimba kwe-cardio nokuzivocavoca koqweqwe.
  • HIIT Ukuqhuma: ukuzivocavoca okukhulu kwe-plyometric ukushisa amafutha, ikakhulukazi engxenyeni engezansi yomzimba.

Okwamakilasi awudingi uhlu lwamagama, uzobhekana nakho ngesisindo somzimba wakhe. Uhlelo lufanele ukuqeqeshwa kwezinga eliphakathi nelithuthukile.

Ungenza yonke imizuzu engama-50 iyonke, futhi ungakhetha kuphela imizuzu eyi-10 ehlukene. U-Lisa Kinder unikeza kakhulu ukufudumala okufushane nokushaya, ngakho-ke kungenzeka ukuthi kungcono ukufudumala ngaphambi nokwelula ngemva kokuzivocavoca. Sincoma ukuthi ubukele: ukuzelula ngemva kokujima no-Olga Saga.

Ubuhle nobubi bohlelo

buhle:

1. Ukuqeqeshwa kwe-HIIT kuyindlela ephumelela kakhulu yokushisa amafutha, ukuthuthukisa ikhwalithi yomzimba nokuvumela umzimba ukuba ukhulume. Funda kabanzi ngalokhu esihlokweni: Izizathu eziyi-10 zokwenza ukuqeqeshwa kwe-HIIT.

2. I-complex ihlukaniswe yaba amaseshini angu-5 wokuqeqesha. Uzobe usebenza kulezo zitho zomzimba ezibonakala okuyinkinga kakhulu.

3. Izifundo zithatha imizuzu eyi-10 kuphela. Ungawahlanganisa ngokwakho noma wengeze ekuqeqeshweni kwawo okuyinhloko.

4. Awuyikuchitha umzuzwana ngeze, amakilasi anzima kakhulu, ngakho-ke ngisho nomsebenzi osheshayo wemizuzu eyi-10 uzokwanela ukufeza umphumela

5. Awudingi imishini eyengeziwe, uzosebenzisa isisindo somzimba wakho.

bawo:

1. Ukujima kuwukushaqeka, ukulingana abantu abaqeqeshiwe kuphela ngaphandle kwezinkinga ngamajoyinti kanye nomhlane.

2. Ukushintsha njalo kokuzivocavoca ezinhlelweni ezinjalo akufanelekile ngaso sonke isikhathi. Ngaphambi kwekilasi qiniseka ukuthi ubuka ividiyo ngesihloko sendlela yokuzivocavoca.

3. Ukufudumala okufushane kakhulu nokushaya.

Isixazululo semizuzu eyi-10 HIIT

Uhlelo lwemizuzu eyishumi oluno-Lisa Kinder nakanjani luzothola indawo kulabhulali yakho yokufaneleka. Ukuqeqeshwa kwe-HIIT kuyindlela eqinisekile ukwakha izinga lomzimba wethoni ekhaya.

Bheka futhi: Umzimba Ophefumulayo - uhlelo lwe-cardio olunzulu TABATA Amy Dixon.

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