Intambo yokweqa ingenye yezivivinyo ezinhle kakhulu ze-aerobic ezikhona ukuze silondoloze ukumelana kwethu, ukushesha, ukusebenzisana, ngisho, shisa kufika ku-700 kilojoule ngehora. Ngokusobala, kunzima kakhulu ukubekezelela ihora ugxuma (ikakhulukazi amathole akho), kodwa ngizokukhombisa eyodwa. Imizuzu engu-30 yesimiso lokho kuzondiza.
Uyazi kakade ukuthi ngiyakuthanda ukusebenzisa kwe-HIIT ukunikeza yonke into ngesikhathi esifushane kakhulu. Ukuze ungakhathali (ngaphezu kwesu lokulahlekelwa) lokuchitha imizuzu emi-5 ugxuma ungami, ngiphakamisa iseshini lapho sizongena khona. umzuzu owodwa gxuma intambo ngokuzivocavoca okusebenzayo. Okusho ukuthi, okusele phakathi komzuzu owodwa wokweqa nokweqa kuzoba ukuphumula okusebenzayo okusivumela ukuthi silulame ngaphandle kokwehlisa izinga lokushaya kwenhliziyo yethu.
Imizuzu engama-30 yokuzivocavoca umzimba
Iseshini izoba kanje:
- 1 iminithi yeqa
- Imizuzwana engama-30 yezikwele
- 1 iminithi yeqa
- Imizuzwana engu-30 yama-push ups
- 1 iminithi yeqa
- Imizuzwana engama-30 yezikwele
- 1 iminithi yeqa
- 30 ipulangwe yesibili
- 1 iminithi lokuphumula eligcwele
Lo mjikelezo kufanele uphindwe izikhathi ezi-4, ukwenza a isiyonke imizuliswano emi-5.
Ungashintsha izivivinyo ngokwemijikelezo, uma uzizwa sengathi ayimnandi kangako. Engeza amaphaphu, ama-sumo squats, izitebhisi zebhere, i-kettlebell swing, ukuvivinya isifuba kwe-TRX, ukudonsa phezulu... Noma ikuphi ukuvivinya umzimba okubandakanya umsebenzi wamaqembu amaningana emisipha ngesikhathi esisodwa uzokwamukela.
Gwema ukwenza ama-biceps curls, isibonelo, ngoba uzofika ugcwele ukuze ushaye intambo futhi ngeke ugcine ukushaya kwe-pulsation phezulu.
Siphinde sikukhumbuze ukuthi ziyini amaphutha avame kakhulu lokho kwenzeka kithi uma sigxuma intambo. Uma usaqala, ungakhathazeki ngokungcolisa intambo nokugxuma. Ukuzijwayeza ukuphela kwento ezokwenza uthuthuke, ngakho khohlwa ukucabanga ukuthi "Ngeke ngikwazi ukwenza lokhu ngoba angazi ukuthi ngigxuma kanjani". Uma ungazi, uyafunda, ngilalele!