I-12 yeMthambo enempembelelo ephantsi onokuthi uyenze ekhaya (Kuba amadolo ethu adinga ikhefu)

Amagama Aphezulu Ebantwaneni

Umgangatho:

Umhla Wokuzalwa:

Thumela

Ndithumele Nge-Imeyile Veza Kwindawo

Ukuzilolonga okukhuselekileyo nokunemveliso kumalunga nokulingana (siyava amaqhekeza idibanisa kakuhle neeBar ze-Crunch), kodwa irejimeni yoxinzelelo oluphezulu isebenza kuphela njengoko izinzileyo. Ukuba uthanda ukubaleka kwakho okanye ekhaya HIIT ukuzilolonga , isenokuba lixesha lokutshintshela loo mitha yeemayile ezintathu into ekhaphukhaphu kumalungu. Xa kuziwa ekusebenzeni, impembelelo ibhekisa kumthamo wamandla owenziwe emathanjeni nakumalungu akho ngexesha lomsebenzi womzimba, UTracy Carlinsky kwaye Lucy Sexton , Abaseki beqonga lokufaneleka kwedijithali Iboshwe nguMtshiso Sixelele. Ukuzivocavoca okunempembelelo ephezulu kubeka inqanaba elibukhali ngakumbi lempembelelo kumalungu akho kwaye kudla ngokubandakanya uhlobo oluthile lokutsiba okanye ukuxhuzula. Ke ukuba unamadolo aqaqadekileyo okanye amaqatha abuthathaka, nantoni na ebandakanya ukuqhushumba, intshukumo yeplyometric (njenge oojack abaxhumayo ) inokwenza ingozi ngaphezu kokulungileyo ngokubangela ukudumba okanye ukukrazula imisipha kunye nemigqa. Ukuzivocavoca okunempembelelo ephantsi zezo zithambileyo kumalungu okanye zinokwenziwa ngokushukuma kwamanzi, njengokuhamba, ukukhwela ibhayisekile, i-yoga okanye iipilates.

Kodwa ngaba iintshukumo ezinempembelelo esezantsi zingasebenzi kakuhle kunezinto ezinempembelelo ephezulu? Akunjalo. Baseza kwandisa izinga lentliziyo yakho kwaye bacele umngeni kwizihlunu zakho (nje ngoxinzelelo oluncinci emzimbeni). Ngapha koko, uqeqesho olunempembelelo ephantsi lunokunceda ekujoliseni ezo zihlunu zincinci zokuzinzisa ezijikeleze amalunga akho ukunceda ukonyusa amandla akho onke, ukuba bhetyebhetye kunye nokulinganisela.

Ziziphi iiNzuzo zokuSebenza okuneMpembelelo ePhantsi?

Ngaphandle kokomeleza imisipha ejikeleze amalunga akho, ukuzivocavoca okunempembelelo ephantsi kunokunceda ukwakha amandla angundoqo kunye nokuphucula ukuma. Zikwayindlela enkulu kuye nabani na ochacha ekwenzakaleni, kuxhomekeke kuhlobo lokwenzakala kunye nempendulo evela kugqirha wakho. I-Bonded by the Burn duo iphinda ifumanise kuluncedo ukuxuba kwi-low-impembelelo yokuzivocavoca phakathi kweentsuku eziphezulu zempembelelo ukongeza ibhalansi kwindlela yabo. Ngale ndlela ufumana ukuhlala usebenza ngelixa usachacha kwaye wongeza amandla akho aphezulu.

Phambi kokuzama ukuzilolonga okutsha, kusoloko kungcono ukudibana nomqeqeshi, umqeqeshi okanye ugqirha ukuba eze nesicwangciso esikusebenzelayo, kodwa ubume obuthambileyo bomthambo onempembelelo ephantsi bubenza babe lukhetho olukhulu kwabo batsha ekusebenzeni, uCarlinsky. kunye noSexton basixelela. Enyanisweni, nabani na unokuzuza kwisicwangciso sokuzilolonga se-isometric, kubandakanywa nabo basebenza rhoqo okanye banethemba lokuqhubela phambili kwimisebenzi enzima ngakumbi njenge-HIIT, ukubaleka okanye ibhokisi.

I-12 yeMithambo enempembelelo ephantsi onokuthi uyenze ekhaya

Ngaba ukulungele ukunika amalungu akho ikhefu? Nazi iintshukumo ezili-12 ezinempembelelo ephantsi ongayenza kanye ekhaya ngezixhobo ezimbalwa nje. Ukuzivocavoca-konke okudalwe kwaye kwenziwa nguCarlinsky kunye ne-Sexton-yenzelwe ngokukodwa ukwahlula izihlunu zakho kunye nokucela umngeni kunyamezelo lwakho. Hamba ngale ndlela kabini (kanye kwicala ngalinye lomzimba) kwaye uphumle kancinci phakathi ukuze ufumane umthambo ogcweleyo ngaphandle kokutsiba, ukutsiba, ukutsiba okanye ukugqabhuka.

Iingcebiso ngeZixhobo

Ukuba umtsha kwesi sixhobo, uninzi lwezi ntshukumo zibandakanya uhlengahlengiso lomthambo olulungele abaqalayo.

1. Ukuzivocavoca Mat
2. Iibhanti zokuchasa ( looped kwaye engafakwanga )
3. Izilayidi

ENXULUMENEYO: Ama-20 okuSebenzisa iingalo kwabasetyhini, ukusuka kwi-Tricep Dips ukuya kwii-Curls zabashumayeli

1. UkuHamba kwePlank ebanzi

Isebenza eyakho core, obliques, quads, iingalo kunye nomqolo.

Inyathelo loku-1: Qalisa kwindawo yeplanga ngonyawo ngalunye kwisilayidi. Phakamisa izinqe zakho kancinci, ngoko ke zihambelana namagxa akho kwaye ucinezele kude nomhlaba ngokulinganayo ngeentende zakho. Gcina amagxa akho esikweri kulo lonke ixesha lokuzilolonga.

Inyathelo lesi-2: Tyhila iigliders ngokwahlukeneyo kwaye uhlukanise iinyawo zakho de zibe banzi kunobubanzi be-hip. Bandakanya i-core yakho kunye neequads ukugcina imilenze ethe tye kulo lonke ixesha lokuzilolonga.

Inyathelo lesi-3: Ngaphandle kokushukuma isinqe sakho, chola unyawo lwakho lwasekunene phezulu kwi-glider kwaye ulunyathele ukudibana nasekhohlo kwakho. Bamba imizuzwana emi-1 ukuya kwemi-2 emva koko utshintshele kwesinye isilayidi, unyathela unyawo lwakho lwasekhohlo ukuze udibane nasekunene kwakho. Qhubeka le ntshukumo kwi-30 - 45 imizuzwana.

*Uhlengahlengiso: Yehla izityibilizi kwaye ubeke iinyawo zakho ngokuthe ngqo emhlabeni ukuze uzinzo olongezelelweyo.

2. Indoda ebalekayo

Isebenza eyakho i-core, i-obliques, i-quads, i-glutes, iingalo kunye nomva.

Inyathelo loku-1: Qalisa kwindawo yeplanga ngonyawo lwakho lwasekhohlo kwisityibilizi.⁣ Ngomlenze wakho wasekunene undanda ukusuka emhlabeni, tsala ithanga lakho lasekunene phezulu ungene ngasesifubeni sakho. Beka amagxa akho phezu kwezihlahla zakho kwaye ugcine isinqe sakho sihambelana namagxa akho.

Inyathelo lesi-2: Goba umlenze wakho wasekhohlo okwi-glider kwaye utsale ithanga lakho phambili, utyibilikisa unyawo lwakho emhlabeni, njengoko kwangaxeshanye wandisa umlenze wakho wasekunene owunyusiweyo ngasemva. Ukubuyisela umva isindululo, goba kwaye utsale ithanga lakho lasekunene ngasesifubeni sakho njengoko uslayida umlenze wakho wasekhohlo umva ukuze ubuyele kwindawo yokuqala.

Inyathelo lesi-3: Qhubeka le ntshukumo kwi-45 - 60 imizuzwana. Tshintsha amacala kwaye uphinde.

*Utshintsho: Beka iinyawo zombini kwisilayidi esinye kwaye usitsale kwaye usityhale ngokucothayo usebenzisa imilenze yomibini.

3. ABakhweli beeNtaba eziZihambayo

Isebenza eyakho quads, core, iingalo kunye nomqolo.

Inyathelo loku-1: Qalisa kwindawo yeplanga ngonyawo ngalunye kwisilayidi. Beka amagxa akho phezu kwezandla zakho kwaye ugcine isinqe sakho sihambelana namagxa akho.

Inyathelo lesi-2: Tsala umlenze omnye esifubeni sakho njengoko ucinezela omnye umva ukwakha ingxabano phakathi kweglider kunye nomgangatho. Qhubeka le ntshukumo kwi-15 - 30 imizuzwana.

*Uhlengahlengiso: Yehla izityibilizi kwaye ukhwele iintaba rhoqo endaweni yoko.

4. IBanded Kick Backs

Isebenza eyakho quads, glutes, hamstrings, core kunye nomqolo.

Inyathelo loku-1: Jika ibhanti yesangqa phambi kweqatha lakho lasekunene kunye ne-arch yonyawo lwakho lwasekhohlo. Qala kwindawo yokwahlula i-squat kunye nonyawo lwakho lwasekunene phambili kunye nomlenze wasekhohlo ngasemva.

Inyathelo lesi-2: Goba umlenze wakho wasekunene kwaye wehlise ezantsi kwi-lunge, uzisa ithanga lakho phantse lingqamene nomgangatho. Hamba phambili ukulungelelanisa i-torso yakho phezu kwethanga lakho lasekunene ngelixa ubeka idolo lakho lasekunene phezu kwe-ankle yakho ukuze ugweme ukwenzakala.

Inyathelo lesi-3: Ngoxinzelelo kwibhendi, buyisela unyawo lwakho lwasekhohlo umva ukuze wolule ngokupheleleyo idolo lakho lasekhohlo. Bamba ukubetha. Ngolawulo, guqa idolo lakho kwaye unyathele unyawo lwakho lwasekhohlo phambili ukuze ubuyele kwindawo yokuqala. Qhubeka le ntshukumo ye-45 - 60 imizuzwana. Tshintsha amacala kwaye uphinde.

*Uhlengahlengiso: Tsiba ibhanti yesangqa okanye usebenzise enye enoxinzelelo olukhaphukhaphu.

5. Deadlift Reverse Lunge ngeRow

Isebenza amandla akho , i-quads, i-hamstrings, i-core kunye nomqolo.

Inyathelo loku-1: Khupha ibhanti yesangqa phantsi kwe-arch yonyawo lwakho lwasekunene ngelixa ubambe isiphelo esichaseneyo kwisandla sakho sasekhohlo. Qala kwi-reverse lunge stance kunye nonyawo lwakho lwasekunene phambili, unyawo lwasekhohlo ngasemva kunye namagxa ngokuthe ngqo phezu kwezinqe zakho. Beka idolo lakho lasekunene phezu kweqakala kunye nedolo elingasemva ngaphantsi kwe-hip yakho. Tsala iimbambo zakho ngaphakathi naphantsi ukuze ubandakanye umbindi wakho ngelixa ufikelela ingalo yakho yasekunene ecaleni ukunceda ukugcina ibhalansi.

Inyathelo lesi-2: Ngomqolo wakho omde, zoba ingalo yakho yasekhohlo ngasemva kumqolo wengalo enye njengoko ucofa idolo lakho lasekhohlo ezantsi. Ngolawulo, khulula ingalo yakho yasekhohlo, xhoma i-torso yakho phambili kwaye ucinezele isithende sakho sokunene ukuphakamisa umlenze wasekhohlo phezulu kwaye ubuye phantsi. Yehlisa kancinci umlenze wakho wasekhohlo ubuyele kwindawo yokuqala.

Inyathelo lesi-3: Qhubeka le ntshukumo ye-60 - 90 imizuzwana. Tshintsha amacala kwaye uphinde.

*Uhlengahlengiso: Tsiba ibhanti yesangqa okanye usebenzise enye enoxinzelelo olukhaphukhaphu.

6. I-Banded Glider Lunge

Isebenza eyakho i-quads, i-glutes, i-hamstrings, i-biceps, amahlombe, i-core kunye ne-back muscle.

Inyathelo loku-1: I-Loop ibhande elide lokumelana phantsi kwe-arch yonyawo lwakho lwasekunene. Bamba iziphelo zebhendi kwisandla ngasinye kwaye ugobe iingalo zakho kwi-engile ye-90-degree intende zezandla zakho zijonge ngaphakathi. Nyathela ibhola yonyawo lwakho lwasekhohlo kwi-glider kwaye ucinezele umva ukwehlisa ezantsi kwi-lunge unyawo lwakho lwasekunene lubheke phambili. Hinge i-torso yakho phambili kancinci ukuze uninzi lobunzima bakho buhlale ethangeni lakho lasekunene.

Inyathelo lesi-2: Kwangaxeshanye cinezela isithende sakho sasekunene kunye nebhola ekhohlo yonyawo (kwi-glider) ukukunceda ume kwaye wolule umlenze wakho wasekunene.

Inyathelo lesi-3: Tsala phezulu kwiibhendi njengoko ugoba umlenze wakho wasekunene kwaye utyhale isilayidi ngasemva. Qhubeka le ntshukumo ngesantya esicothayo kwi-60 - 90 imizuzwana. Tshintsha amacala kwaye uphinde.

*Uhlengahlengiso: Sebenzisa ibhendi yokuchasa utsalo olukhaphukhaphu.

7. IBanded Glider Kick

Isebenza eyakho i-quads, i-glutes, i-hamstrings, i-biceps, amahlombe, i-core kunye ne-back muscle.

Inyathelo loku-1: I-Loop ibhande elide lokumelana phantsi kwe-arch yonyawo lwakho lwasekunene. Bamba iziphelo zebhendi kwisandla ngasinye kwaye ugobe iingalo zakho kwi-engile ye-90-degree intende zezandla zakho zijonge ngaphakathi. Nyathela ibhola yonyawo lwakho lwasekhohlo kwi-glider kwaye uhlehlise ezantsi kwi-lunge unyawo lwakho lwasekunene lubheke phambili. Hinge i-torso yakho phambili kancinci ukuze uninzi lobunzima bakho buhlale ethangeni lakho lasekunene.

Inyathelo lesi-2: Ukugcina umlenze wakho wasekunene kunye ne-torso imile, thatha kancinci unyawo lwakho lwasekhohlo njengoko ugoba amanqindi akho ukuya emagxeni akho, ucinezela i-biceps yakho kwaye ugcine iingqiniba zakho kufuphi nomzimba wakho.

Inyathelo lesi-3: Yehlisa iingalo ngokulawula njengoko utyhala isilayidi ngasemva kwaye wandise ngokupheleleyo umlenze wakho wasekhohlo. Qhubeka le ntshukumo ngesantya esicothayo kwi-60 - 90 imizuzwana. Tshintsha amacala kwaye uphinde.

*Uhlengahlengiso: Sebenzisa ibhendi yokuchasa utsalo olukhaphukhaphu.

8. Ukwandiswa kweTricep yeCriss-Cross

Isebenza eyakho i-core, i-obliques, i-triceps, amahlombe, umva, amathanga angaphakathi kunye ne-quads.

Inyathelo loku-1: Jika ibhanti yesangqa ezihlahleni zakho kwaye uqale kwindawo yeplanga ngeenyawo zombini kwizilayidi ezahlukeneyo.

Inyathelo lesi-2: Criss-weqa umlenze wakho wasekunene phambi kwekhohlo lakho ngelixa ujikelezisa isinqe sakho sasekhohlo sivulekile de sibekwe phezu komnye. Ithuba lokukhulula iinyawo zakho ukuze amadolo akho angachukumisi. Jikela kwincam yangaphakathi yonyawo lwakho lwasekunene kwaye ucinezele isithende sakho sasekhohlo kwi-glider. Cofa amathanga akho angaphakathi kwaye utsale umsila wakho phantsi ukuze ubandakanye umbindi wakho.

Inyathelo lesi-3: Ukugcina esi sikhundla, bamba ibhanti phantsi ngesandla sakho sokunene kwaye ubambe esinye isiphelo ngasekhohlo. Humba ingalo yakho yasekunene ukuya emzimbeni wakho kwaye wandule ngokupheleleyo ingalo yakho yasekhohlo ngasemva ukuze wolule ibhande. Gcoba i-elbow yakho kwaye ubuyisele i-forearm yakho ukuze ubuyele kwindawo yokuqala. Qhubeka nale ntshukumo ye-45 - 60 imizuzwana. Tshintsha amacala kwaye uphinde.

*Uhlengahlengiso: Gxotha amadolo akho kwisityibilizi, jiwuzisa iinyawo zakho ngasemva kwi-glutes yakho kwaye wenze kwindawo yeplanga ejijekileyo.

9. I-Side Plank Pike

Isebenza eyakho i-core, i-obliques, iingalo, umva, amathanga angaphakathi kunye ne-quads.

Inyathelo loku-1: Qala kwindawo yeplanga ngesilayidi esinye. Beka icala lonyawo lwakho lwasekunene kwi-glider ngelixa ubeka ekhohlo phezulu. Ukugcina i-butt yakho ihambelana namagxa akho, cinezela ngokulinganayo kwizandla zakho kwaye ujike umlenze wakho uvule ngakwesobunxele ngelixa amahlombe akho ehlala ekwere. Tsala i-tailbone yakho ezantsi kwizithende zakho kwaye ujike isinqe sakho sasekunene singene kwi-ribcage yakho ukuze uzinzise umqolo wakho ongezantsi.

Inyathelo lesi-2: Ukugcina umgca ongaphandle wonyawo lwakho lwasekunene uncanyathiselwe kwi-glider, phakamisa isinqe sakho phezulu kwaye utsale iimbambo zakho njengoko usongela isifuba sakho ngasemathangeni akho.

Inyathelo lesi-3: Zithobe kancinci isinqe sakho sibuyele ezantsi de zilungelelaniswe nesifuba sakho njengoko ujikelezisa ihip yakho engaphezulu evulekileyo ukuya kwisilingi kwaye ujike umzantsi wakho wasekunene unyuke ukuya kwimbambo yakho. Qhubeka le ntshukumo ye-45 - 60 imizuzwana. Tshintsha amacala kwaye uphinde.

10. Ibhere elijijekileyo

Isebenza eyakho undoqo , ii-obliques, iingalo, umva, amathanga angaphakathi kunye ne-quads.

Inyathelo loku-1: Qala kwindawo yeplanga kwaye ubeke iinyawo zombini kwisilayidi esinye. Phakamisa unyawo lwakho lwasekunene kwaye ulunqamle phambi kwekhohlo lakho. Qhagamshela iinzwane zakho zepinki kwaye uphuze amaqatha kunye. Jikelezisa isinqe sakho, amadolo kunye neenzwane ngama-45 degrees ukuya ngasekhohlo.

Inyathelo lesi-2: Gcina izinqe zakho zihambelana namagxa akho, cinezela ngokulinganayo kwiintende zezandla zakho kwaye ubambe esi sikhundla esijijekileyo ngelixa ugcina amahlombe akho isikwere. Goba amadolo akho kwaye uthe chu ukutsala amathanga akho ungene kwingqiniba yakho yasekhohlo.

Inyathelo lesi-3: Yima xa amadolo akho engaphantsi kweenqeni zakho kwaye uqale ukucofa i-glider ngokukhawuleza. Njengoko ulungisa imilenze yakho, gcina isinqe sakho sijijekile kwaye utsale ithambo lomsila ukuya kwizithende zakho. Qhubeka le ntshukumo ye-45 - 60 imizuzwana. Tshintsha amacala kwaye uphinde.

11. Ukutyibilika kweTricep Dips

Isebenza intliziyo yakho , i-triceps, amagxa, umva, amathanga angaphakathi kunye neequads.

Inyathelo loku-1: Qala kwindawo yeplanga kunye neenyawo zakho kunye kwi-glider enye. Gcina amahlombe akho ngokuthe ngqo phezu kwezihlahla zakho kunye nezinqe ngokuhambelana nesifuba sakho. Zibandakanye iiquads zakho ngokutsala amathanga akho phezulu kwaye uzobe amathanga akho angaphakathi kunye ukuze wandise umsila wakho ukuya kwizithende zakho. Faka i-core yakho kwaye ucinezele izandla zakho kude nomgangatho.

Inyathelo lesi-2: Jika kancinci emagxeni akho kwaye uqale ukudada amagxa akho ngasemva kwezihlahleni njengoko utyhala isilayidi kude nomzimba wakho. Thambisa iingqiniba zakho ukuthoba kancinane iingalo zakho phantsi emhlabeni.

Inyathelo lesi-3: Nje ukuba iingalo zakho zihlale phantsi, khawuleza ukhase iingqiniba zakho phambili kwaye uhambe uye kwindawo ephezulu yokuqalisa iplanga. Qhubeka le ntshukumo kwi-45 - 60 imizuzwana.

*Ukuguqulwa: Beka amadolo akho kunye kwi-glider kwaye wenze le ntshukumo kwindawo yokuguqa yeplanga.

12. UkuKhasa koMkhosi

Isebenza eyakho umbindi, iingalo, umva, amathanga angaphakathi kunye neequads.

Inyathelo loku-1: Qalisa kwindawo yeplanga yengalo kunye neenyawo zakho kunye kwisilayidi esinye. Gcina amahlombe akho ngokuthe ngqo phezu kwezihlahla zakho kunye nezinqe ngokuhambelana nesifuba sakho. Tsala amathanga akho phezulu kwaye ucinezele umsila wakho ezantsi ukuya kwizithende zakho ukuze ubandakanye i-quads yakho kunye nombindi.

Inyathelo lesi-2: Gcina izinqe zakho zizinzile, khasa iingqiniba zakho phambili nasemva ecaleni kwemethi. Qhubeka le ntshukumo kwi-15 - 30 imizuzwana.

*Ukuguqulwa: Beka amadolo akho kunye kwi-glider kwaye wenze le ntshukumo kwindawo yokuguqa yeplanga.

ENXULUMENEYO: I-34 yoMzimba ophantsi woMzimba weMini yoMnenze naNgaphaya

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