Ukuba wenza kuphela uhlobo olunye loqeqesho, sikuthiyile ukukuqhekeza, kodwa uyenza kakubi. Ukongeza uqeqesho olunqamlezileyo kwindlela yakho, njengokuziqhelanisa noomatshini bokubheqa esikufundisayo ngoku, kubalulekile kumzimba wakho wonke.
El uqeqesho lomnqamlezo Kubalulekile ukunqanda ukwenzakala nokomeleza izihlunu ongazisebenzisiyo xa usenza umsebenzi omnye ngokuphindaphindiweyo (njengokubaleka okanye ukukhwela ibhayisekile). Umbheqi ukwenza oku ngokukodwa. Umzimba wakho ophezulu (njengesifuba sakho) uncike phambili kwibhayisikili, kwaye ukukhwela kuvula le misipha ngelixa uqinisa icala elingasemva lomzimba wakho (njengomqolo wakho kunye nomva wemilenze yakho).
Ukukrola kwakhona kukuvumela ukuba ukwandise ukuqina kwakho ngaphandle kokwandisa impembelelo yakho, eluncedo kakhulu ekuthinteleni ukulimala. Ngaphaya koko, ngomnye woomatshini abambalwa aba inikeza i-cardiovascular and power training benefits. Usebenzisa i-80% yezihlunu zakho xa ubheqa, oko kukuthi, imilenze yakho, izihlunu ezinkulu emzimbeni wakho.
Uqeqesho kumatshini wokubheqa ukuphucula isantya
Ukuze ukhawuleze kwezinye iindlela zakho, kufuneka ukhawuleze kulo matshini. La ngamathuba okubaleka, ngoko ke amaxesha akho okwahlula kufuneka abe malunga no-1:50 okanye ngaphantsi.
- 100m umqolo, 30 sec ukuphumla, phinda amaxesha ama-5
- 150m umqolo, 45 sec ukuphumla, phinda amaxesha ama-5
- 200m umqolo, 60 sec ukuphumla, phinda amaxesha ama-5
- Imizuzu eyi-2 yokuphumla
- 200m umqolo, 60 sec ukuphumla, phinda amaxesha ama-5
- 150m umqolo, 45 sec ukuphumla, phinda amaxesha ama-5
- 100m umqolo, 30 sec ukuphumla, phinda amaxesha ama-5
Uqeqesho lokomeleza ukuxhathisa
Apha kufuneka ubhexe ngamandla, kodwa ungakhawulezi kakhulu. Ixesha lokwahlula kufuneka libe malunga nemizuzu emi-2 kwaye linciphe ukuya ekupheleni kotyhala ngalunye.
- I-1-Minute Row, i-30-Second Rest: Bamba indawo yokuqhuba (aka, hlala ngasemva komatshini kunye nemilenze yakho ngqo) kwaye wenze iintshukumo zengalo ngelixa uphumla.
- Umqolo wemizuzu emi-2, phumla imizuzwana engama-60 (imizuzwana engama-30 ukuphumla kokwenyani; imizuzwana engama-30 ubambe indawo yokukhwela ngasemva komtshini wenza imivimbo yengalo ngelixa uphumle)
- Umqolo wemizuzu emi-3, imizuzwana engama-90 ukuphumla okwesibini (imizuzwana engama-30 ukuphumla kokwenyani; imizuzwana engama-30 ubambe indawo yokukhwela ngasemva komatshini ushukuma iingalo ngelixa uphumle; imizuzwana engama-30 yokushukuma kwemilenze kuphela: iingalo zihlala zithe tye, zolule kwaye zigobe imilenze)
- Umqolo wemizuzu emi-4, phumla imizuzu emi-2 (imizuzwana engama-60 yokuphumla kokwenyani; imizuzwana engama-30 ubambe indawo yokukhwela ngasemva komatshini ushukuma iingalo ngelixa uphumle; imizuzwana engama-30 yokushukuma kwemilenze kuphela)
- Umqolo wemizuzu emi-5
5 iimpazamo eziqhelekileyo esiqhele ukuzenza kumatshini wokubheqa
uqeqesho olupheleleyo lokuwela umzimba
Lo matshini sele usebenza itoni yezihlunu, kodwa oku kukwenza uphume kuwo kumceli mngeni wokwenyani womzimba ogcweleyo. Lo msebenzi yiphakheji epheleleyo. Uya kusebenza umbindi wakho, imilenze, kunye neengalo, emva koko wenze imeko yemetabolism kunye ne-burpees. Uxolo kwangaphambili, kodwa uza kubandezeleka.
- Ukufudumala kwemizuzu emi-5 elula
- amaphini ali-10; Ii-push-ups ezi-5 + ii-push-ups ezi-5. Phinda amaxesha ama-2 ngaphezulu.
- amaphini angama-20; I-10 ye-reverse lunges + 10 squat jumps. Phinda amaxesha ama-2 ngaphezulu.
- amaphini angama-30; I-10 Burpees. Phinda amaxesha ama-2 ngaphezulu.
- 30 imiqolo yesibini; 30 itafile yesibini. Phinda amaxesha ama-5.
- Buyela ekuzoleni