Kwiiveki ezimbalwa ezidlulileyo sikuxelele ukuba kwakunjani ukwenza a uqeqesho lwe-metabolic. Ulibale ukwenza i-cardio ngaphandle kwenkuthazo okanye ngendlela enye, unokwenza umthambo we-aerobic ngelixa ukhulisa amandla omzimba wakho.
Olu qeqesho lufanelekile kubantu abafuna ulahlekelwe ngamafutha kunye nakwabo bangafuni ukulahlekelwa yimisipha. Uninzi lwabo basebenza umthambo wokuqina bayesaba ukwenza i-cardio xa belahlekelwa ngumthamo wezihlunu. Siyakuqinisekisa ukuba oku akunjalo.
Uqeqesho lwe-Metabolic lufana kakhulu ne-HIIT, lufuna ukwandisa ukusetyenziswa kwe-oksijini ukutshisa iikhalori ezininzi. Kanye kuphela Imizuzu ye30 usenokuba uyigqibile iseshoni yakho yoqeqesho, ngoko ke awunasizathu.
Inkqubo esiyicebisayo ineendlela zokuzilolonga ezisisiseko nezaziwayo, kunye nezinye ezifuna ubuchule obungakumbi. Ngokumalunga nokugqibela, siza kukunika izitshixo ezithile ukuze ukwazi ukuzisebenzisa ngokugqibeleleyo.
Kolu qeqesho uya kuyibona loo nto akukho xesha libekiweyo, akukho malunga nokwenza i-20 squats ngexesha lokurekhoda, kodwa ukwenza ngokuchanekileyo kwisantya esiqhelekileyo. Siyakuqinisekisa ukuba uyakuwuphumelela umjikelo wokuqala ngaphandle kwengxaki, kodwa le mijikelo ilandelayo iyakwenza uzive udiniwe, ke gcina amandla akho! Sekunjalo, ndiyenze ngemizuzu engama-25, ngoko akufanele kuthathe ixesha elide.
Swing nge kettlebell okanye kettlebell
Ukwenza lo msebenzi kubonakala kulula kakhulu, kodwa lumka ngobuchule! Sifanele sihlawule ngokukodwa ukuba ubunzima abuphakami ngokugqithiseleyo, kufuneka siqinisekise ukuba iingalo zethu aziphakamisi ngaphezu kwamagxa. Xa unyuka, kubalulekile ukuba ukunyakaza akuveli kumqolo ongaphantsi, kodwa kwi-gluteus. Yigcine iqinile ekuphakameni kwaye usebenzise ithuba lokujingi ukwenza intshukumo kwakhona.
Enye inyani ekufuneka uyigcine engqondweni kukuba umva wakho awukwazi ukugoba xa usihla okanye ungqiyama xa unyuka. Hlala kwibhloko enye kwaye ngqo.
iyeza ibhola imiphunga
Imiphunga ngumsebenzi ogqwesileyo wokusebenzela umzimba osezantsi kunye nokulinganisela. Yintoni esinokuyenza ukuyinika ukuqina ngakumbi? Ukusebenzisa ibhola iyeza kuya kusinceda ukuba sisebenze ngamandla ondoqo wethu, kunye nomzimba ophezulu. Ekugqibeleni, siya kugqiba ukuyijika ibe ngumsebenzi opheleleyo.
I-Squats ye-Shoulder Press
Ukuphepha ii-squats zakudala, sikhethe ukwahluka kunye noxinzelelo lwamagxa. Ungazenza ngeedumbbells, i-sandbags, ibhola yeyeza, okanye i-kettlebell. Thatha ithuba lokunyuka phezulu ukolula iingalo zakho phezulu, kwaye ngokuphambeneyo. Zama ukuyenza intshukumo eqhubekayo kwaye ingabi ngamacandelo.
Isishwankathelo sesiqhelo
Ukufudumala: imizuzu eyi-8-10
Uqeqesho (imijikelo emi-5):
- I-10 yesibini ye-sprints
- Iibhokhwe ezi-15
- Izikwere ezingama-20
- 10 kettlebell swing
- 10 iyeza ibhola imiphunga
- Ii-squats ezili-10 ngokucinezela amagxa
- Ukubuyisela umzuzu we-1
Izolula: 5-10 imizuzu