Ukuzivocavoca okuphezulu okungu-8 okuphezulu kwesisindo nethoni yomzimba imizuzu engama-30 ngesisindo somzimba wakhe (SELF)

Ukuvivinya umzimba kahle kwesisindo ekhaya kufanele kube isikhawu, sifushane, silula ngesakhiwo futhi ngaphandle kwempahla. Isiteshi se-Youtube sinikeza ukukhethwa kwevidiyo ye-SELF yemizuzu engu-30 evela ku-Sweat Challenge, ezokusiza ukuthi wakhe umzimba omncane onamathoni.

Abaqeqeshi abaphezulu abangama-50 ku-YouTube: ukukhethwa kwethu

Ukuzivocavoca kusuka ku-Sweat Challenge ngesakhiwo esifanayo futhi ube nezici ezilandelayo:

1. Lokhu ukuqeqeshwa kwesikhathi esiyindilinga isikhathi esiphelele semizuzu engama-30-35.
2. Onke amakilasi aqukethe izingxenye ezilandelayo: Ukuzifudumeza, Ukudinwa Kwesekethe, iCooldown. Ukuzifudumeza nokugoqa ihlala imizuzu engu-4. Isekethe (ingxenye eyisiyingi) inemizuzu engama-22 ubude futhi iqukethe izivivinyo ezi-6 eziphindaphindwe ngemijikelezo emi-3 ngokwesikimu amasekhondi angu-45 asebenza / imizuzwana engu-15 yokuphumula. Ukushisa yingxenye yemizuzu engu-4 enamandla ekupheleni kokuqeqeshwa.
3. Ukuzivocavoca umzimba kufanelekile ezingeni eliphakathi nangaphezulu. Kokunye ukuzivocavoca kukhombisa ukuthi ukukhetha okungu-2 kobunzima kanjani, ngakho-ke umthwalo ungalungiswa.
4. Ngeke udinge okokusebenza okwengeziwe, konke ukuvivinya umzimba kwenziwa ngesisindo somzimba wakhe.
5. Lokhu kuzivocavoca kufanelekile ukunciphisa umzimba nokususa izindawo eziyinkinga ezingxenyeni ezingenhla nezingezansi zomzimba. Cishe wonke amakilasi ahlinzeka umthwalo ofanayo kuwo wonke amaqembu emisipha.
6. Yenza lezi zivivinyo izikhathi ezingama-4-5 ngesonto, ushintshashintsha ividiyo evunyelwe (zonke zinobunzima obufanayo), noma yenza amavidiyo ngamanye avela kuleli qoqo ukuze kwenziwe ushintsho.
7. Kokuzivocavoca kufaka phakathi izivivinyo ezilandelayo ezinhlanganisweni ezahlukahlukene: ukweqa, izigaxa, amaphaphu, ama-burpees, amapulangwe, ukugxuma nokugijimela kojantshi, ukujija, nazo zonke izinhlobo zokuhluka kwalokhu kuvivinya umzimba.

Ukuzivivinya kwe-Sweat Challenge kokwehlisa isisindo

1. Isikhawu ukuqeqeshwa cardio

Lokhu kuqeqeshwa okuyindilinga kwe-cardio okuqukethe i-vysokogornyh eshintshashintshayo nokuzivocavoca umzimba Uzolungisa izindawo ezinenkinga futhi uphakamise isilinganiso senhliziyo sokushiswa kwamafutha. Ekugcineni uzothola ukutubeka okukhulu kakhulu.

• Isifunda (imizuzu engama-22): I-Plank Jack, i-Lateral Hop, i-Bicycle Crunch, i-Squat Trust, i-Squat, i-Mountain Climbers (phinda imizuliswano emi-3).
• Ukushisa (imizuzu engu-4): UJack Plank, iSquat Trust, iLateral Hop (yokuphindaphinda okungu-6 kumbuthano).

2. Ukuzivocavoca kweCardio ngokugcizelela esiswini

Lokhu kuqeqeshwa okuyindilinga okukhulu kwe-cardio kwenziwa ngokugcizelela imisipha eyinhloko. Ulinde ukweqa, ukuzivocavoca kwepulangwe, ukuzivocavoca emshinini wokucindezela phansi, futhi ekugcineni - ukuzungeza okukhulu kweTABATA.

• Isifunda (imizuzu engama-22): I-Forearm Plank Reach Out, Burpee, Mountain Climber Twisting, Touchdown Jack, Hip Bridge March, Flutter Kick (phinda imizuliswano emi-3).
• Ukushisa (imizuzu engu-4): to Tuck up, Squat Trust (8 TABATA cycles of: 20 sec work / 10 sec sec).

3. Ukuzivocavoca okukhulu kwe-cardio

Kepha lokhu kuzivivinya kwe-cardio kufaka ukuzivocavoca okunamandla kakhulu futhi kufaka phakathi ukugxila ezinhlangothini zesisu esiswini, emzimbeni nomzimba ongaphezulu. Imilenze nama-glutes kuzosebenza ngesikhathi sokuzivocavoca kwe-plyometric.

• Isifunda (imizuzu engama-22): Frogger, Jumping Lunge, Forearm Plank Reach Out, Twisting Mountain Climber, Double Tap, Squat, Bicycle Crunch (phinda imizuliswano emi-3).
• Ukushisa (imizuzu engu-4): I-Plank Beer Tap, i-Oblique Tuck Up (i-10 reps emahlandla ama-4).

4. Ukuqeqeshwa ngamandla e-aerobic

Ngaphandle kwegama, lokhu kuvivinya umzimba akukubi kakhulu, kulilungele kahle izinga eliphakathi nendawo. Ulinde ukushaqeka nokusebenza okunamthelela ophansi futhi ekugcineni kokutubeka okukhulu kakhulu.

• Isifunda (imizuzu engama-22): Mountain Climber, Half-Burpees, Lateral Lunge (R), Lateral Lunge (L), Triceps Push Up, Rotational Forearm Side Plank (phinda imizuliswano emi-3).
• Ukushisa (imizuzu engu-4): I-Air Squat x 40 iphindaphinda i-Mountain Climber x 30 reps, i-Bicycle Crunch x 20 reps, iTouchdown Jack x 10 reps, Forearm Plank (10 reps in 4 rounds)

5. Ukulayishwa kwamandla ngaphandle kwe-cardio

Kulesi Workout ulinde izivivinyo zamandla ezilula ezinesisindo sawo wonke amaqembu emisipha. Uzodinga isihlalo samadiphu, kepha ungenza ngaphandle kwaso. Ekupheleni kokuqeqeshwa abaqeqeshi sebelungiselele ukutubeka okukhulu.

• Isifunda (imizuzu engama-22): Reverse Lunge, Tuck up, Push Up, Hip Bridge, Triceps Dip, Squat (phinda imizuliswano emi-3).
• Ukushisa (imizuzu engu-4): I-squat Thrust, Sit-up, Plank Beer Tap (yezimpinda eziyi-6 kumbuthano).

6. Ukulayishwa kwe-aerobic namandla

Lokhu kuqeqeshwa kungumthwalo wamandla we-aerobic oxubene ngokugxila emisipheni eyinhloko nokutubeka okukhulu ekugcineni.

• Isifunda (imizuzu engama-22): Hollow Hold, Mountain Climber, Stationary Lunge (R), Stationary Lunge (L), Oblique Tuck Up (R), Oblique Tuck Up (L) (phinda imizuliswano emi-3).
• Ukushisa (imizuzu engu-4): I-Mountain Climber x 40 reps, i-Jumping Lunge x 30 reps, i-Panter Beer Tap x 20 reps, Half-Burpee x 10 reps, Bamba i-Forearm Plank.

7. Ukuqeqesha umzimba wonke ngaphandle kwe-cardio

Lokhu kuvivinya umzimba kufaka ukuzivocavoca umzimba wonke: izingalo, isifuba, isisu, emuva, imilenze, izinqe. Uzosebenza ngokulinganayo imisipha yomzimba wonke ngokwenza izivivinyo zamandla ngesisindo sakho.

• Isifunda (imizuzu engama-22): Thikha, Push Up, Lunge Pendulum (R), Pendulum Lunge (L), Slow Mountain Climbers, Rotational Forearm Side Plank (phinda imizuliswano emi-3).
• Ukushisa (imizuzu engu-4): Push Up, amaJackknives ashintshanayo (ama-reps ayi-10 emahlandla ama-4).

8. Ukuzivocavoca isisu nomzimba ngaphandle kwe-cardio

Lokhu kuvivinya kuzokusiza ukuthi uhlole imisipha nezicubu zomzimba wonke. Ngeke kube khona i-cardio, izivivinyo zokuthambisa kuphela ngesisindo sakho.

• Isifunda (imizuzu engama-22): I-Hollow Hold, i-Wall Sit, amaJackknives ashintshanayo, i-Panter Beer Tap, i-Stationary Lunge (R), i-Stationary Lunge (L) (phinda imizuliswano emi-3).
• Ukushisa (imizuzu engu-4): I-Triceps Push Up, i-Hip Bridge (imijikelezo eyi-8 ye-TABATA ye: 20 sec work / 10 sec sec)

Bona futhi:

• Donsa-i-UPS: ungafunda kanjani ukuthola kusuka kuziro
• Amaprotheni amantombazane: ngidinga ukuthatha ukuphumelela nokusebenza kwesisindo
• I-Massage roller (i-foam roller): yini, yini edingekayo, lapho ungathenga khona

Ngaphandle kwemishini, ukwehlisa isisindo, ukuzivocavoca isikhawu, ukusebenza kweCardio