Mapulogalamu oyendetsa galimoto otchedwa carpet circuit breakout amachititsa kuti pakhale kugwira ntchito pamagetsi popanga zojambula zosiyanasiyana za cardio pogwiritsa ntchito kettlebell ndi mpira wa mankhwala. Chonde lowetsani chithunzithunzi kapena zochita zina ngati simukudziwa kettlebell . Pali ziganizo zogwira ntchito pogwiritsa ntchito Zowonjezera Zowonjezera Zomwezo ndi zitsanzo za zoikamo zolembera.
Gwiritsani ntchito malingaliro anu abwino ndikusintha manambala kuti mugwirizane ndi msinkhu wanu.
Kusamala
Onaninso dokotala musanayambe ntchitoyi ngati muli ndi kuvulala, matenda kapena zinthu zina. Ntchitoyi ndi yochita masewera apakati / apamwamba.
Zida Zofunikira
Kapepala kakang'ono (kapena chochitika china cha cardio), kettlebell (choloweza mmalo chotupa ngati akufunikira), mpira wa mankhwala
Bwanji
- Gwiritsani ntchito magulu a mapepala opangira mapepala kugwira ntchito mpaka kuwonetseredwa koyenera
- Gwiritsani ntchito masewero olimbitsa thupi a cardio, wina pambuyo pake, kwa masekondi 60 kapena utali wonse
- Sinthani ntchito yopangira masewera kuti muyenerere msinkhu wanu / zolinga zanu ndi kuwonjezera nthawi zowonjezera ngati mukufunikira
- Dera 1 ndi mphindi 30, kubwereza kwa mphindi 60
| Nthawi | Kuthamanga / Kuthamanga | Ntchito Yodziwika |
|---|---|---|
Mphindi 5 | Kutentha: Mapangidwe Oyenera | Mzere wa 4-5 |
| Dulani 1 - 5 Mphindi | Treadmill: Kuthamanga | |
| Mphindi 1 | Baseline pogwiritsira ntchito liwiro ( Extreme, Ex., 5.2 mph pa 1-2%) | Mzere wachisanu |
| Mphindi 1 | Lonjezerani mofulumira pang'ono - Eks., 5.4 Mph | Mzere wa 5-6 |
| Mphindi 1 | Lonjezerani mofulumira kachiwiri - Eks., 5.6 Mph | Mzere wa 6-7 |
| Mphindi 2 | Lonjezerani liwiro nthawi imodzi: Eks., 5.7-5.8 mph | Mzere wa 8 |
| Dulani 2 - 5 Mphindi | Cardio Dera | |
| Mphindi 1 | Kettlebell Swings Mbalameyi, kutenga KB pakati pa miyendo ndikuyikira kumbuyo. Pansi pa kayendetsedwe kake mutenge kulemera kwanu ndikukwera m'chiuno kuti mubweretse kulemera kwa chifuwa. Bwerezani masekondi 60. | Mzere wa 7-8 |
| Mphindi 1 | Pambani Kick Lunge Khala ndi phazi lamanja, kenaka tengani phazi lomwelo kumbuyo kwanu pakhomopo mukamagwira pansi ndi dzanja lanu. Bwerezerani kampeni kwa mphindi 30, bwerezani kumbali inayo kwa masekondi 30. | Mzere wa 6-7 |
| Mphindi 1 | Kuthamanga Kwambiri Pita patsogolo momwe iwe ungathere ndi miyendo yonse palimodzi, kugwera ndi mawondo mofewa. Pitirizani pa ma jumps atatu (kapena malo ambiri omwe muli nawo), tembenukani ndi kubwereza masekondi 60. | Mzere wa 7-8 |
| Mphindi 1 | Sewero la Med Ball Circle Lembani mzere wa mpira pamtundu kumanzere pamene mukuyenda ndi mwendo wakumanzere kupita ku squat. Yambani mapazi kumbuyo palimodzi, kuyendetsa mpira mmbuyo. Bwerezani kumbali inayo kwa masekondi 60. | Mzere wa 7-8 |
| Mphindi 1 | Med Ball Squat ndi Swing Sewera kumbali, ndikugubuduza mpira pakati pa mawondo. Yendetsani phazi mmbuyo momwe mutasunthira kulemera kwake. Bwerezani kumbali inayo kwa masekondi 60. | Mzere wa 7-8 |
| Dulani 3 - 5 Mphindi | Treadmill: Onetsetsani | |
| Mphindi 1 | Baseline - Kuthamanga kwapafupi , kutsika kwakukulu - Kutuluka, 4% kutsika, kuyenda / kuyenda pa 4.5 mph | Mzere wachisanu |
| Mphindi 1 | Kuwonjezereka pang'ono - Ex, 5% kutsika, liwiro lomwelo | Mzere wa 5-6 |
| Mphindi 1 | Wonjezerani kachiwiri - Eks., 6%, liwiro lomwelo | |
| Mphindi 1 | Wonjezerani kachiwiri - Eks., 7%, liwiro lomwelo | Mzere wa 6-7 |
| Mphindi 1 | Kuwonjezeka, kuthamanga kwambiri - Ex. 8-9%, liwiro lomwelo | Mzere 7-9 |
| Dulani 4 - 5 Mphindi | Cardio Dera | |
| Mphindi 1 | Kuchokera Kumbali Kudumpha Lunge Tengani mwendo wakumanja kumbali ndikugwadira bondo lakumanzere ndikulowa pansi, ndikugwira pansi. Mwamsanga pitani miyendo mlengalenga kuti musunthire kumtunda kupita kumbali ina. Pitirizani kusinthana mbali pamasekondi 60. | Mzere wa 7-8 |
| Mphindi 1 | Mabomba Sungani pansi ndikudumphira kumbuyo kumbuyo kwa malo othamanga, dumphirani kumbuyo pakati pa manja ndikuimirira. Onjezerani kulumpha kumapeto kwa mphamvu zambiri, ngati mukufuna. Bwerezani masekondi 60. | Mzere 8-9 |
| Mphindi 1 | Sewerani ndi Med Ball Toss Gwiritsani ntchito masewera olimbitsa thupi (mawondo kumbuyo ndi kumbuyo) ndipo mugwire pansi. Limbikirani kupyolera pa zidendene kuti muime pamene mukuponya mpira. Bwerezani masekondi 60. | Mzere wa 7-8 |
| Mphindi 1 | Kudumpha kwa Squat Lowani mu squat, mawondo kumbuyo kwa zala zakutsogolo, kugwa pansi kwambiri momwe mungathere. Ikani mlengalenga, mutenge mikono. Landani ndi maondo ofewa ndi kubwereza kwa masekondi 60. | Mzere 8-9 |
| Mphindi 1 | Kuthamanga Kwambiri Sungani ndi kutambasula manja anu mutakhala pansi. Chitani chigamulo (zosankha) pamadzulo kapena zala zazing'ono ndikuyendetsa manja kumbuyo ndi kuima. * Zosankha: Onjezerani kumalumpha pamapeto kuti muwonjezere. Bwerezani masekondi 60. | Mzere 8-9 |
| Mphindi 5 | Mtima pansi | |
| Chiwerengero cha Nthawi Yopuma: | Mphindi 30 |