Isifuba, iingalo kunye ne-Abs HIIT yokuSebenza ekhaya

Ngaba lo Novemba ubenzima kunesiqhelo? Kudala ndifunda uninzi lwezithuba mva nje malunga nabantu abaphulukana nenkuthazo yabo yokomelela komzimba, kwaye ndiyifumana ngokupheleleyo. Xa ubhubhane wawuqala ukuqala kwakuyintwasahlobo kwaye ukuthatha ijogu ngaphandle yayiyimizuzu engama-30 yokubaleka ekuhlaleni ekujongwe kuyo ngabantu. Kukwancede ukuba imozulu ifudumele kwaye ilanga ligcwalise isibhakabhaka. Kodwa ngoku, ukuba kumnyama kwaye kuyabanda kuvulwa indawo yokuzivocavoca inamabala ngokugqibeleleyo ngenxa ye-covid-19, bendicinga ukuba ungathanda ukuzilolonga ekhaya okuyimizuzu engama-20 kuphela kodwa uhambisa ukukhaba!

I-Tabata yindlela yoqeqesho esebenzisa uqeqesho oluphezulu olunamaxesha amancinci okuphumla kwisithuba semizuzu emine. Kodwa mandikuqinisekise: iyakuba yeyona mizuzu mide mide ukhe wayichitha! Ukuba awuyiva le nto, igama livela kwi-Izumi Tabata njengenxalenye yoqeqesho lweqela lase-Olimpiki laseJapan.

Zilolonge Iiseti Iimpendulo Phumla
Tabata Push Ups 1 Imizuzu emi-4 * 10 imizuzwana
Ukukhaba kweFlutter 3 1 umzuzu 1 umzuzu
I-Tabata yeLanderal Band inyusa 1 Imizuzu emi-4 * 10 imizuzwana
Ukukhaba kweFlutter 3 1 umzuzu 1 umzuzu
I-Tabata Pyramid Push Ups 1 Imizuzu emi-4 * 10 imizuzwana
Ukukhaba kweFlutter 3 1 umzuzu 1 umzuzu
Iithayile zeTabata zeBicep 1 Imizuzu emi-4 * 10 imizuzwana

Ngokusisiseko wenza imizuzwana engama-20 yokuzivocavoca ngamandla okulandelwa yimizuzwana eli-10 yokuphumla kwaye uphinde lo mjikelezo imizuzu emine.

0-20 imizuzwana: Phakamisa
21-30 imizuzwana: Phumla
Imizuzwana engama-31-50: Phakamisa
Imizuzwana engama-51-60: Phumla
Phinda de ufike kwimizuzu emi-4.
I-Tabata protocol inokusetyenziswa kuwo nawuphi na umthambo kwaye ibhonasi yokuyisebenzisa kukuba itshisa amanqatha ukuya kuthi ga kwiiyure ezingama-24 emva kokwenza ukuzilolonga ngenxa yenkqubo yokusebenzisa oksijini emva kokusebenzisa. Ngokwam, ndithanda nawuphi na umthambo oqhubeka nokutsha iiyure zekhalori emva kokuba ndishiye umthambo.
Ndiphose ezinye ii-cardio ab exercises, kuba uninzi lwabathengi bam lujolise kugcino lwazo olungqongqo.
Xa ukhetha i-dumbbells yakho kunye nokuchasana kwebhendi khumbula ukuqinisekisa ukuba zikubunzima apho unokugcina ifom efanelekileyo. I-Tabata zenzelwe ukukhathala umzimba wakho, ke unokufuna ukuqaphela ukuhamba kancinci kunokuba ubuqhele ukwenza.
Gqiba unyaka strong!

Ukuphusha usenyuka

Qala kwindawo yeplanki, ngezandla zakho emhlabeni ngqo phantsi kwamagxa akho
Suck esiswini sakho uze ucofe ubuqaqawuli bakho.
Ukugcina i-pelvis yakho yindawo yokungathathi hlangothi, kancinci kancinci ukuthoba umzimba wakho emhlabeni ngokugoba iingqiniba zakho kunye nokucofa amagxalaba akho.
Buyela umva ukuqala isikhundla ngokulungisa iingalo zakho.

IPyramidi Push Ups

Ukusuka kwindawo yokutyhala rhoqo, susa izandla zakho ukuba zenze unxantathu phantsi (kunye noobhontsi kunye neminwe yakho iyachukumisa).
Izandla zakho kufuneka zibekwe phakathi kwamagxa akho kunye neempumlo.
Zithobe ude ube ziisentimitha ezimbalwa ngaphezulu kwezandla zakho kwaye ume kancinci imizuzwana emi-2.
Buyela kwindawo yokuqala kwaye uphinde.

Ukukhaba kweFlutter

Lala ngomqolo neengalo zakho phantsi emethini ngamacala akho ukuze ulunge.
Phakamisa imilenze yakho kancinci emhlabeni, kwaye uyikhabe phezulu nasezantsi.
Uhlengahlengiso: Ukuhamba okungaphezulu, phakamisa intloko kunye namagxa emhlabeni njengoko usenza ukukhaba ukwenza zombini izihlunu eziphezulu nezisezantsi.

Ibhendi esecaleni inyusa

Bamba ibhendi yokuzilolonga kwaye ume ngeenyawo zakho ububanzi bamagxa
Bamba isiphelo sebhendi ngesandla sakho sasekunene ecaleni lakho ngengqiniba egobe kancinane, kwaye inyathele kwelinye icala lebhanti ngonyawo lwakho lwasekhohlo.
Phakamisa ingalo yakho yasekunene iqonde ngqo ecaleni de ihambelane namagxa akho, emva koko uyihlise kancinci. Phinda kwakhona.
Emva kokugqiba konke ukuphindaphinda, bamba ukuphela kwebhendi phantsi kwenyawo yakho yasekunene kwaye wandise ibhanti ngesandla sakho sasekhohlo.

Iicics curls

Bamba izibini zeedumbbells kwaye uzivumele zixhomekeke emacaleni akho, kunye neentende zijongise phambili.
Gobela iingqiniba zakho kwaye uzisongele iidumbbell phezulu ukuya emagxeni akho. Musa ukujija ngelixesha lokuhamba.
Misa ikhefu phezulu, emva koko ubeke iingalo zakho ezantsi kancinci kwindawo yokuqala.


Ixesha lokuposa: Mar-26-2021