Ukuqeqeshwa okuyisikhawu okuphezulu okungu-10 ngezisindo zethoni yomzimba nokuncipha kwesisindo kusuka kuPenny Barnshow

Uma ufuna ukunciphisa isisindo futhi ulethe imisipha ngethoni, ukuqeda izindawo ezinenkinga nokwenza umzimba unwebe futhi ulingane, sikunikeza ukukhethwa kokuzivocavoca okuhle kwe-HIIT ngama-dumbbells. Le yividiyo yohlelo lwemizuzu engama-25-30 evela kumqeqeshi wokuqina komzimba uPenny Barnshaw (Penny Barnshow) atholakala esiteshini sakhe se-youtube mahhala ngokuphelele.

Abaqeqeshi abaphezulu abangama-50 ku-YouTube

I-HIIT-Workout evela kuPenny Barnshow

UPenny Barnshaw ungumqeqeshi wokuqina wase-Australia oshumayela impilo enempilo, ukuzivocavoca nokudla okufanele. UPenny uhola isiteshi sakhe se-youtube, esingewona ababhalisile kangako, kepha leso akusona isizathu sokunganaki bonke abalandeli bokuqeqeshwa kwasekhaya. Amakilasi abanjwa emculweni ukulandela uhlelo kusuka kusenti le-Barnshaw elilula futhi elimnandi.

Kuyini ukusetshenziswa?

UPenny Barnshaw unikeza i-HIIT isikhawu sokuzivocavoca ngama-dumbbells azokusiza ukufeza izinhloso ezimbili ezihlukene: shisa amanoni futhi uthole umzimba ngethoni. Amavidiyo ashintsha amandla nokuzivocavoca kwe-cardio, ngakho-ke ngalezi zivivinyo uzokwakha umzimba omncane futhi onamathoni.

Ukuzivocavoca nge-HIIT kusuka kupenny Barnshaw kuzokusiza:

  • ukuqinisa imisipha yomzimba wonke
  • ukushisa amafutha
  • lahla izindawo eziyinkinga
  • ukuthuthukisa ikhwalithi yomzimba
  • ukwandisa ukukhuthazela
  • ukuqinisa imisipha yenhliziyo

Yonke imininingwane mayelana nokusebenza kwe-HIIT

Ungayenza kanjani?

Lokhu kuqeqeshwa kwesikhawu kulungele ukuqeqeshwa kwezinga eliphakathi neliphambili. Kodwa-ke, singasho ukuthi ileveli yokulayisha izonquma kakhulu isisindo sama-dumbbells. Uma usaqala, ungathatha i-dumbbell yesisindo esincane noma usebenzise umzimba ngaphandle kwama-dumbbells okokuqala.

Uma ufuna ukunciphisa ivolumu futhi uqinise umzimba, yenza lokhu kuzivocavoca izikhathi 3-4 ngesonto, lokhu kuzokwanela ukwakheka kwesibalo esincane. Ungakhohlwa ukwenza ukufudumala ngaphambi kokuzivocavoca nokuqina ngemuva kokuzivocavoca ngoba ufaka ukuvivinya umzimba kanye nokuzivocavoca kweSeminole.

Ukuzivocavoca kwabaqalayo

Yini oyodinga amakilasi?

Imininingwane yokuzivocavoca i-HIIT yesigamu sehora uzodinga ama-dumbbells. Kuyinto efiselekayo ukuba namabhangqa amaningana ezisindo ezahlukahlukene. Ngokwesilinganiso, amantombazane azodinga okungenani ama-pair amabili: 2-3 kg no-5-7 kg kwabesilisa: 4-5 kg ​​no-8-10 kg.

Ungathenga ama-dumbbells awelekayo, kepha khumbula ukuthi ngesikhathi sokuqeqeshwa okunjalo akulula ngaso sonke isikhathi ukushintsha ama-pancake eGanesh. Ngakho-ke uma uzivocavoca njalo ekhaya, kungcono ukuthenga ama-dumbbells amabili. Isibonelo, i-pair of dumbbells egoqekayo + i-pair eyodwa yama-dumbbells aqinile noma amabili.

Ungawakhetha kanjani ama-DUMBBELLS: amathiphu namanani

Ukusebenza kwevidiyo kwe-HIIT imizuzu engama-25-30

1. Ukuqeqeshwa kwe-HIIT ngama-dumbbells umzimba ogcwele

IMIZUZU EYI-30 UMZIMBA OPHELELE WOKUQALA EMSEBENZINI WASEKHAYA- Okwethoni Namandla

2.Bosu HIIT Amazing nge dumbbells

3. Ukuqeqeshwa kwe-HIIT ngama-dumbbells ngaphandle kokugxuma

Iseshini ye-HIIT enezisindo (amandla + cardio)

5. Ukuqeqeshwa kwe-HIIT ngama-dumbbells umzimba ogcwele

6.Siyingi HIIT-Amazing nge dumbbells

7. Ukuqeqeshwa kwe-HIIT ngama-dumbbells umzimba ogcwele

8. Ukuqeqeshwa kwe-HIIT ngama-dumbbells ngaphandle kokugxuma

LOW IMPACT UMZIMBA OPHELELE WOKUSEBENZELA EKHAYA - Ukuqina Okuphezulu + Akukho Ukugxuma

9. Ukuqeqeshwa kwe-HIIT ngama-dumbbells wokushisa amafutha

10. Iseshini ye-HIIT enesisindo somzimba

Bona futhi:

Ngokuzivocavoca okuthuthukile kwesikhawu Nge-dumbbells

shiya impendulo