Uma wenza uhlobo olulodwa lokuqeqesha, siyakuzonda ukukuphula, kodwa ukwenza kabi. Ukwengeza ukuqeqeshwa okuhlukahlukene esimisweni sakho, njengokujima komshini wokugwedla esikufundisa khona manje, kubalulekile ekuqineni kwakho kukonke.
El ukuqeqeshwa okuphambene Kubalulekile ukugwema ukulimala futhi uqinise imisipha ongayisebenzisi lapho wenza umsebenzi ofanayo ngokuphindaphindiwe (njengokugijima noma ukugibela ibhayisikili). Umgwedli ukwenza lokhu kahle kakhulu. Umzimba wakho ongaphezulu (njengesifuba sakho) uncike phambili ebhayisikilini, futhi ukugwedla kuvula le misipha ngenkathi uqinisa uhlangothi olungemuva lomzimba wakho (njengomhlane wakho nangemuva kwemilenze yakho).
Ukugwedla futhi kukuvumela ukuthi ukhulise amandla akho ngaphandle kokwandisa umthelela wakho, okusiza kakhulu ekuvimbeleni ukulimala. Ngaphezu kwalokho, ingenye yemishini embalwa leyo inikeza izinzuzo zokuqeqeshwa kwenhliziyo nemithambo yegazi namandla. Usebenzisa amaphesenti angu-80 emisipha yakho lapho ugwedla, okungukuthi, imilenze yakho, imisipha emikhulu emzimbeni wakho.
Funda ukuthi izinombolo ezisemshinini wokugwedla zisho ukuthini
Ukuqeqeshwa komshini wokugwedla ukuthuthukisa isivinini
Ukuze usheshe kweminye imikhuba yakho, kufanele usheshe kulo mshini. Lezi izikhawu ze-sprint, ngakho izikhathi zakho zokuhlukanisa kufanele zibe ngu-1:50 noma ngaphansi.
- 100m irowu, 30 sec ukuphumula, phinda izikhathi 5
- 150m umugqa, 45 sec ukuphumula, phinda izikhathi ezi-5
- 200m irowu, 60 sec ukuphumula, phinda izikhathi 5
- Imizuzu engu-2 yokuphumula
- 200m irowu, 60 sec ukuphumula, phinda izikhathi 5
- 150m umugqa, 45 sec ukuphumula, phinda izikhathi ezi-5
- 100m irowu, 30 sec ukuphumula, phinda izikhathi 5
Ukuqeqeshwa ukuqinisa ukumelana
Lapha kufanele ugwedle kanzima, kodwa ungasheshi kakhulu. Isikhathi sokuhlukanisa kufanele sibe cishe imizuzu emi-2 futhi sinciphe siye ekupheleni kokuphusha ngakunye.
- I-1-Minute Row, 30-Second Rest: Bamba indawo yokushayela (aka, hlala ngemuva komshini imilenze yakho iqonde) futhi wenze ukunyakaza kwengalo ngenkathi uphumule.
- Umugqa wemizuzu emi-2, phumula imizuzwana engama-60 (imizuzwana engama-30 ukuphumula kweqiniso; imizuzwana engama-30 ubambe indawo yokugibela ngemuva komshini wenza imivimbo yengalo ngenkathi uphumule)
- Umugqa wamaminithi angu-3, ukuphumula kwesibili okungu-90 (imizuzwana engu-30 ukuphumula kwangempela; imizuzwana engu-30 ubambe indawo yokugibela ngemuva komshini wenza umnyakazo wengalo ngenkathi uphumule; imizuzwana engu-30 yokunyakaza kwemilenze kuphela: izingalo zihlala ziqondile, ziqondise futhi zigobe imilenze)
- Umugqa wemizuzu emi-4, phumula imizuzu emi-2 (imizuzwana engama-60 yokuphumula kwangempela; imizuzwana engama-30 ubambe indawo yokugibela ngemuva komshini unyakazisa izingalo ngenkathi uphumule; imizuzwana engama-30 yokunyakaza kwemilenze kuphela)
- Umugqa wemizuzu emi-5
5 amaphutha ajwayelekile esivame ukuwenza emshinini wokugwedla
ukuqeqeshwa kwesiphambano somzimba ogcwele
Lo mshini usuvele usebenza ithoni lemisipha, kodwa lokhu kuzivocavoca kukukhipha kukho ukuze uthole inselele yangempela yomzimba ogcwele. Lokhu kuzivocavoca kuyiphakheji eliphelele. Uzosebenza umgogodla wakho, imilenze, nezingalo, bese wenza isimo se-metabolic ngama-burpees. Uxolo kusengaphambili, kodwa uzohlupheka.
- Ukufudumala okulula kwemizuzu emi-5
- 10 izigwedlo; 5 ama-push-ups + 5 ama-push-ups. Phinda izikhathi ezingu-2 ngaphezulu.
- 20 izigwedlo; Amaphaphu angu-10 ahlehlayo + 10 ama-squat jump. Phinda izikhathi ezingu-2 ngaphezulu.
- 30 izigwedlo; 10 ama-burpees. Phinda izikhathi ezingu-2 ngaphezulu.
- imigqa yesibili engu-30; 30 itafula lesibili. Phinda izikhathi ezi-5.
- Emuva kokuzola