Isifuba, Izingalo ne-Abs HIIT Ikhaya Lokuzivocavoca

Ingabe lo Novemba ube nzima kunokujwayelekile?Bengifunda okuthunyelwe okuningi muva nje mayelana nabantu abalahlekelwa ugqozi lwabo lokufaneleka, futhi ngikuthola ngokuphelele.Ngesikhathi ubhubhane luqala kwakuyintwasahlobo futhi ukugijima ngaphandle kwakuyimizuzu engama-30 yokubalekela kude nabantu abantu ababeyibheke ngabomvu.Kwasiza nokuthi isimo sezulu sifudumele futhi ukukhanya kwelanga kugcwalise isibhakabhaka.Kodwa manje, njengoba kumnyama futhi kubanda izindawo zokuzilolonga zibonakala kahle kakhulu ngenxa ye-covid-19, ngicabange ukuthi ungathanda ukujima okuhle kwasekhaya okuyimizuzu engama-20 kuphela kodwa okuletha ukukhahlela!

I-Tabata iyindlela yokuqeqesha esebenzisa ukuqina okuphezulu nezikhathi zokuphumula ezincane emizuzwini emine.Kodwa ake ngikuqinisekise: kuzoba yimizuzu emine ende kunawo wonke owake wawachitha!Uma ungakaze uzwe ngalokhu, igama livela ku-Izumi Tabata njengengxenye yokuqeqeshwa kweqembu lama-Olympics ase-Japan.

Ukuzivocavoca Amasethi I-Reps Phumula
I-Tabata Push Ups 1 4 amaminithi *Imizuzwana engu-10
I-Flutter Kicks 3 1 iminithi 1 iminithi
I-Tabata Lateral Band Khulisa 1 4 amaminithi *Imizuzwana engu-10
I-Flutter Kicks 3 1 iminithi 1 iminithi
I-Tabata Pyramid Push Ups 1 4 amaminithi *Imizuzwana engu-10
I-Flutter Kicks 3 1 iminithi 1 iminithi
I-Tabata Bicep Curls 1 4 amaminithi *Imizuzwana engu-10

Ngokuyisisekelo wenza imizuzwana engu-20 yokuzivocavoca okukhulu okulandelwa imizuzwana engu-10 yokuphumula bese ukuphinda lokhu umjikelezo imizuzu emine.

0-20 imizuzwana: Phakamisa
Imizuzwana engu-21-30: Ukuphumula
31-50 imizuzwana: Phakamisa
51-60 imizuzwana: Ukuphumula
Phinda uze ufinyelele emaminithini angu-4.
I-Tabata protocol ingasetshenziswa kunoma yikuphi ukuvivinya umzimba futhi ibhonasi yokuyisebenzisa ukuthi ishisa amafutha kuze kufike emahoreni angu-24 ngemva kokujima ngenxa yenqubo yokusebenzisa umoya-mpilo wangemva kokuzivocavoca.Ngokwami, ngithanda noma yikuphi ukuzivocavoca okugcina kuvutha ama-calories amahora ngemva kokushiya ijimu.
Ngajikijela ezinye izivivinyo ze-cardio ab futhi, njengoba iningi lamakhasimende ami ligxile kakhulu ekugcineni ingqikithi yawo iqinile.
Uma ukhetha ama-dumbbell akho kanye nokumelana nebhendi khumbula ukwenza isiqiniseko sokuthi anesisindo lapho ungagcina ifomu elifanele.Ama-Tabatas enzelwe ukukhathala umzimba wakho, ngakho-ke ungase uthande ukucabangela ukuhamba kancane kunalokho obuvame ukukwenza.
Qeda unyaka ngamandla!

Ukujima

Qala endaweni yepulangwe, izandla zakho ziphansi phansi ngqo ngaphansi kwamahlombe akho
Ncela esiswini sakho bese ucindezela ama-glutes akho.
Ukugcina i-pelvis yakho iyindawo engathathi hlangothi, yehlisa kancane umzimba wakho phansi ngokugoba izindololwane zakho futhi ubuyisele emuva amahlombe akho.
Pushela emuva ukuze uqale indawo ngokuqondisa izingalo zakho.

Iphiramidi Push Ups

Ukusuka endaweni evamile yokusunduza phezulu, hambisa izandla zakho ukuze zakhe unxantathu phansi (uthinta izithupha neminwe yakho yangaphambili).
Izandla zakho kufanele zigxile phakathi kwamahlombe akho nekhala lakho.
Zehlise uze ube amayintshi ambalwa ngaphezu kwezandla zakho bese ume imizuzwana emi-2.
Buyela endaweni yokuqala bese uphinda.

I-Flutter Kicks

Lala ngomhlane izingalo zakho phansi kumata ngezinhlangothi zakho ukuze ulinganise.
Phakamisa imilenze yakho kancane ukusuka phansi, bese uyikhahlela uye phezulu naphansi.
Ukushintsha: Ukuze uthole umnyakazo othuthuke kakhulu, phakamisa ikhanda namahlombe akho uwasuse phansi njengoba wenza ukukhahlela ukuze uvule imisipha ye-ab engenhla nephansi.

I-Lateral Band Phakamisa

Bamba ibhande lokujima bese ume izinyawo zakho zihlukene ngobubanzi bamahlombe
Bamba ingxenye eyodwa yebhande ngesandla sakho sokudla eceleni kwakho indololwane yakho igobe kancane, bese unyathela ngakolunye uhlangothi lwebhande ngonyawo lwakho lwesokunxele.
Phakamisa ingalo yakho yesokudla iqonde phezulu iye ohlangothini ize ihambisane namahlombe akho, bese wehlisa kancane.Phinda.
Ngemva kokuqeda wonke ama-reps, bamba ukuphela kwebhande ngaphansi konyawo lwakho lwesokudla bese welula ibhande ngesandla sakho sobunxele.

Ama-biceps curls

Bamba ama-dumbbell amabili bese uwayeka alengise izinhlangothi zakho, izintende zibheke phambili.
Gobisa izindololwane zakho bese ugoqa ama-dumbbell uwabhekise emahlombe akho.Ungashwibi ngesikhathi salokhu kunyakaza.
Yima kancane phezulu, bese kancane ubuyisela izingalo zakho endaweni yokuqala.


Isikhathi sokuthumela: Mar-26-2021