Emasontweni ambalwa edlule sikutshele ukuthi bekunjani ukwenza a ukuqeqeshwa kwe-metabolic. Khohlwa ukwenza i-cardio ngaphandle kokugqugquzelwa noma ngendlela eyodwa, ungenza ukuzivocavoca kwe-aerobic ngenkathi ukhulisa amandla omzimba wakho.
Lokhu kuqeqeshwa kulungele abantu abafuna ulahlekelwe amafutha kanye nalabo abangafuni ukulahlekelwa imisipha. Iningi lalabo abasebenza izivivinyo zamandla bayesaba ukwenza i-cardio uma kwenzeka belahlekelwa umthamo wemisipha. Siyakuqinisekisa ukuthi akunjalo.
Ukuqeqeshwa kwe-Metabolic kufana kakhulu ne-HIIT, ifuna ukwandisa ukusetshenziswa komoya-mpilo ukushisa ama-calories amaningi. Nge kuphela Imizuzu ye-30 kungenzeka ukuthi usuqedile ukuqeqeshwa kwakho, ngakho-ke awunazaba.
Umjikelezo esiwuphakamisayo unokuzivocavoca okuyisisekelo nokwaziwa kakhulu, kanti okunye okudinga ubuciko obuthe xaxa. Mayelana nalokhu kwakamuva, sizokunikeza okhiye abathile ukuze ukwazi ukubenza kahle.
Kulokhu kuqeqeshwa uzobona lokho asikho isikhathi esimisiwe, akukhona mayelana nokwenza ama-squats angu-20 ngesikhathi sokurekhoda, kodwa ukuzenza ngendlela efanele ngesivinini esivamile. Siyakuqinisekisa ukuthi uzowudlula umzuliswano wokuqala ngaphandle kwenkinga, kodwa imizuliswano elandelayo izokwenza uzizwe ukhathele kakhulu, ngakho gcina amandla akho! Noma kunjalo, ngikwenze ngemizuzu engama-25, ngakho akufanele kuthathe isikhathi eside.
Swayipha nge-kettlebell noma i-kettlebell
Ukwenza lo msebenzi kubonakala kulula, kodwa qaphela inqubo! Kufanele sinake ngokukhethekile ukuthi isisindo asivuki ngokweqile, kufanele siqinisekise ukuthi izingalo zethu aziphakamisi ngaphezu kwamahlombe. Lapho ukhuphuka, kubalulekile ukuthi ukunyakaza akuveli emhlane ophansi, kodwa ku-gluteus. Kugcine kuqinile lapho ukhuphuka futhi usebenzise ithuba lokushwiba ukuze wenze ukunyakaza futhi.
Elinye iqiniso okufanele ulikhumbule ukuthi umhlane wakho awukwazi ukugoba lapho wehla noma uncika lapho ukhuphuka. Hlala endaweni eyodwa futhi uqonde.
umuthi ibhola amaphaphu
Amaphaphu awumsebenzi omuhle kakhulu wokuzivocavoca umzimba ophansi nokulinganisela. Yini esingayenza ukuze siqinise kancane? Ukusebenzisa ibhola lomuthi kuzosisiza ukuthi sisebenze ngamandla omnyombo wethu, kanye nomzimba ongaphezulu. Ekugcineni, sizogcina sesiyiguqula ibe umsebenzi ophelele.
I-Shoulder Press Squats
Ukugwema ama-squats akudala, sikhethe okuhlukile ngokucindezela kwehlombe. Ungazenza ngama-dumbbell, ama-sandbags, ibhola lemithi, noma i-kettlebell. Thatha ithuba lokukhuphuka komfutho ukuze welule izingalo zakho phezulu, futhi ngokuphambene nalokho. Zama ukwenza kube ukunyakaza okuqhubekayo hhayi izingxenye.
Isifinyezo sesimiso
Ukufudumala: imizuzu engu-8-10
Ukuqeqeshwa (imizuliswano emi-5):
- Imizuzwana eyi-10 yokugijima
- Ama-burpee ama-15
- Izikwele ezingama-20
- 10 kettlebell swing
- Amaphaphu amabhola ayi-10
- Ama-squats angu-10 ngokucindezela ihlombe
- Ukuthola iminithi elingu-1
Ukunwetshwa: imizuzu emi-5-10