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Ukuba udiniwe kukwenza imithambo efanayo ye-cardio yokutshisa amanqatha kunye nokwakha izihlunu, kuya kufuneka uzame ukwenza intambo yokuzivocavoca, ulolongo olunzima olunzima olwenziwa ngokusebenzisa intambo ende, enzima yentambo.
Zintoni ii-Battle Rope Workouts?
Ukuzivocavoca ngentambo yomlo kuqeqesho oluphakamileyo lwexesha lokuphumla (HIIT). Ukuzivocavoca okunamandla kunzima kakhulu kangangokuba kwandisa izinga lokubetha kwentliziyo yakho kwaye kubandakanya ukusebenza kwazo zonke izihlunu zomzimba ongasentla.
Olu qeqesho lukwalungele nabo bafuna ukutshisa amanqatha kunye nokwakha ubunzima obucekeceke. Iintsontelo ziza kubude obahlukeneyo kunye nobukhulu kwaye zinokubotshwa ngokulula kwipali kwaye zingenziwa ekhaya okanye ejimini.
Ukusebenza ngentambo yedabi kusebenza kwingalo nganye ngokwahlukeneyo, kungoko kuphelisa ukungalingani kwamandla ngelixa kusenziwa izihlunu.
Zithini izibonelelo zokuSebenza ngentambo yokulwa?
Ukuzivocavoca kulungele umzimba wakho ophezulu kwaye usebenza kwiimisipha ze-abs, umva kunye ne-glutes. Unokuwunyusa umzimba wakho osezantsi ngokudibanisa iintshukumo ezinje ngeempumlo, ukutsiba kunye neesquat ezisebenza kwimilenze yakho. Ikwakha izihlunu emagxeni akho, engundoqo kunye neebiceps. Ngale ndlela unokujolisa kumzimba wakho ongasentla nangasezantsi ngexesha elinye.
Uphononongo luka-2015 olupapashwe kwiJenali yoPhando kunye neMeko yoPhando yafumanisa ukuba ukuzilolonga ngentambo kuyasebenza ekubandakanyeni izibophelelo zangaphandle kunye nomqolo womqolo kummandla we-lumbar yomqolo.
Ngaba i-Rope Rope Workout iyitshisa njani iFat?
Ukuzilolonga kukhawuleze kwaye kunamandla okuya kunceda ukutshisa phakathi kweekhalori ezingama-300 ukuya kuma-350 kwisiqingatha seyure. Ayitshisi kuphela iikhalori kodwa ikwaye imetabolism yakho ivuselelwa ukuya kuthi ga kwiiyure ezingama-36 emva kokuba ugqibile ukuzilolonga. Oku kuthetha ukuba uya kutshisa amanqatha ngelixa ulele kwaye usebenza ngosuku olulandelayo.
Nantsi indlela onokuthi uqalise ngayo ngolu hlobo lokwahlula intambo.
1. Amaza afanayo
Amaza atshintshayo yenye yezona zinto zithandwayo kunye neziqhelekileyo zokuzilolonga ngentambo. Umtshangatshangiso osemgangathweni wenziwe ngokusebenzisa iingalo yindlela efanelekileyo yokugxila kwi-biceps yakho.
Indlela yokwenza: Yima ubude egxalabeni nasemilenzeni. Bamba isiphelo sentambo kwisandla ngasinye kwaye ugobe amadolo kancinci uzobe amagxa akho ngasemva. Emva koko whip ingalo phezulu yenza intshukumo enjengamaza kwaye njengoko usizisa intambo phantsi, whip enye ingalo phezulu.
2. Amaza ePlanga wePlanga elinye
Esi sandla sinye sokujikeleza kweengalo zomzimba sijolise kwimisipha yakho engundoqo, ngakumbi inzulu, exhasa izihlunu zesisu sakho esisisi esinqamlezileyo sikwaziwa njengezihlunu zesisu ezijikelezayo.
Indlela yokwenza: Hlala kwindawo yeplanga ngelixa ulungelelanisa engalweni enye kwaye wenze umtshangatshangiso osecaleni ngentambo yedabi nenye ingalo. Jika utshintshele kwenye ingalo. Isandla sakho kufuneka sihlale siphakamisiwe kodwa intambo inokuchukumisa umhlaba.
3. Idabi lokulwa intambo ngamaza enyoka
Lo msebenzi womeleza izihlunu zangasemva, iingalo kunye nezihlunu zesisu.
Indlela yokwenza: Yima iinyawo zakho ziqhawukile kunye namadolo akho asisiqingatha. Beka iingalo zakho ngaphandle ubambe intambo phambi komzimba wakho. Jika iingalo zakho ngaphandle kwaye ubuyele ngokukhawuleza ukudala umtshangatshangiso wecala ukuze iintambo ziwele.
4. Iintambo Slams
Ukusebenza ngentambo slam kubandakanya amagxa akho, iingalo, umqolo kunye nezihlunu ze-abs.
Indlela yokwenza: Yima iinyawo zakho zodwa ubambe icala elinye lentambo kwisandla ngasinye. Gweba zombini iingalo zakho ngaphezu kwamagxa akho kwi-tandem njengoko ukwandisa amadolo akho kwaye uphakama ngeenyawo. Ukusuka kwesi sikhundla, kuya kufuneka uyizise intambo emhlabeni ngamandla apheleleyo kwaye uphinde isenzo.
5. Isangqa seentambo zokulwa
Isangqa sentambo yokulwa yindlela entle yokugxila emagxeni akho njengoko inceda ekomelezeni izihlunu.
Indlela yokwenza: Qala kwindawo ye squat. Bamba intambo ngezandla zakho zombini uze wenze isangqa sibe sinye kunye neziphelo zombini. Kuqala, hamba ngokuhamba ngokwewotshi emva koko ujonge ecaleni kwewotshi.
6. Iimpazamo zomlo wentambo
Intambo yedabi ibhabha lolunye uguquko onokuzama ngalo umqolo wakho uphela. Kungumsebenzi ocelomngeni oya komeleza izihlunu zakho zangasemva.
Indlela yokwenza: Qhekeza phantsi kwaye ubethe isiphelo ngasinye sentambo kunye ngokungathi ubetha iingalo zakho njengamaphiko. Ingqiniba zakho kufuneka zigobe kancinci.
7. Ukujijwa kweRussia
Olu qeqesho luya kucela umngeni kwiimisipha zakho zokuzinza ngelixa usebenzisa amagxa kunye neengalo zakho ukushukumisa intambo. Oku kusebenza kakuhle kwimisipha yakho yesisu, emagxeni nakwiingalo.
Indlela yokwenza: Hlala phantsi unemilenze egobile kancinci kwaye ubambe imiphetho yentambo ngokuqinileyo usiya esinqeni sakho sasekunene. Kancinci, yehla umva ukuze eyona nto ibalulekileyo uyenze kwaye nomzimba wakho kufuneka uhlale uthe tye. Phakamisa zombini iingalo zakho phezulu kwaye ujikelezise iintambo kwicala lasekunene uze uguqule kwicala lasekhohlo.
Yabelana eli nqaku!
