7 Minute Workouts at Home
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Mayelana nalolu hlelo lokusebenza
Lungela ukusebenza ngemizuzu engu-7, akukho mishini edingekayo!
Ukusebenza Kwemizuzu engu-7 kuzogcina umzimba wakho ulungile futhi usesimweni! Ngemizuzu eyisikhombisa nje ngosuku, ungathola ithoni yokuphupha yemisipha yakho. Ukusebenza Kwemizuzu engu-7 kufakwe ukusebenza okungaphezu kwama-25 kuwo wonke amazinga wokuqina. Ngokuzivocavoca okungaphezu kuka-200 ongakhetha kukho ungakha izindlela zakho zokuzivocavoca umzimba. Kepha ukuqeqeshwa kukodwa ngeke kukusize ulahlekelwe isisindo futhi ugcine umzimba uphelele nsuku zonke kahle. Yingakho i-7 Minute Workouts inezinhlelo zokondla ngokwezifiso ezizoguqula umzimba wakho emasontweni amabili nje kuphela!
I-7 Minute Workout inikeza izinhlobo ezahlukahlukene ze-ex waa /www.Weworkout (ie hiit, high intensity, beginner, intermediate, advanced, njll.) Futhi iqukethe imininingwane efana nama-calories ashisiwe, amaqembu emisipha asetshenziselwa ukujima, njll.
Kepha ukwenza isiqiniseko sokuthi awulimazi nokuthi ungazivocavoca ngokugcwele, i-7Minute Workouts iqukethe ukuzilolonga nokuzifudumeza umzimba okuzogcina izicubu zakho nomgogodla uphilile, futhi kuvimbele noma yikuphi ukulimala.
Umtapo wolwazi wethu unezingaphezu kuka-200 futhi sengeza izivivinyo masonto onke! Amavidiyo asezingeni eliphakeme nokugqwayiza kuzokusiza wenze ukunyakaza okulungile kokuvivinya umzimba. Konke ukuvivinya umzimba kuqukethe isithombe seqembu lemisipha esichaza ukuthi imiphi imisipha esetshenziswayo ngenkathi kwenziwa lokho kuvivinya umzimba.
Ukusebenza kwe-7min akuqukethe kuphela ukusebenza kwekhwalithi ephezulu uhlelo lokusebenza futhi liqukethe izinhlelo zokuqeqesha ezithuthukile nezokuzivocavoca ezizokuqondisa kwinqubo yokuba yinguqulo enamandla yakho.
Ngaphandle kokuzivocavoca kanye nezinhlelo zokuqeqesha ama-7min Workouts aqukethe nezinhlelo zokudla okunomsoco ezisezingeni eliphakeme nezesayensi ezizokhombisa imiphumela emasontweni amabili okusetshenziswa.
Amapulani okudla okuningiliziwe kanye nemihlahlandlela izokusiza ukukhulisa imiphumela yakho futhi uzuze umzimba okufanele!
Ngaphandle kwekhwalithi yokuzivocavoca, ukuzivocavoca umzimba, ukuzivocavoca umzimba, ukuzivocavoca, ukuqeqeshwa nokudla okunomsoco, nezinhlelo zokudla uhlelo lokusebenza lunezici ezizokusiza ukuthi uhlale ukhuthazekile futhi uqeqeshe ngesikhathi!
Uhlu lwesici:
- Qopha ukusebenzisa bese uhlela umlando
- Ngena amakhalori akho, ukusebenzisa futhi uhlele umlando ku-Apple Health
- Qeqesha nge-Apple Watch ne-Apple TV
- Hlala ukhuthazwa ngohlelo lokufeza
- Hlunga umzimba nge-muscle group noma ubulukhuni
- Amandla okuzakhela owakho ama-workout routines
- Umqeqeshi womuntu siqu ngezikhumbuzi ezizokwazisa ukuthi uzosebenza nini!
- Ividiyo ilandelwe ukusebenzisa
Nokunye okuningi….
Amaqembu amakhulu emisipha okushaywe ukujima:
- Izisu
- Emuva
- Ama-biceps
- Inkonyane
- Isifuba
- Izandulela
- Imilenze
- Amahlombe
- AmaTriceps
Ngakho-ke asikho isidingo semikhuba ye-GYM.
Ukuzivocavoca kungumsangano omsulwa wokulahlekelwa amafutha esiswini nokupompa imisipha yakho yensimbi.
Ngalokhu kuzivocavoca nokuvivinya umzimba, uzothola amandla okusebenza, ukuqhuma (amandla wokuqhuma) nomzimba ochaziwe.
Hlanganisa lokho kuvivinya umzimba ukuze uthuthukise ukuzinza kwakho, ukuqina, ubugagu, nokuxhumanisa kwakho.
Uhlelo lokusebenza lususelwa kuhlobo lwe-HIIT (High-intensity Interval training), oluzothuthukisa i-cardio yakho futhi lusheshise ukulahleka kwamafutha akho.
Umsebenzi oyinhloko walolu hlelo lokusebenza i-cardio, i-bodyweight ne-aerobics - ukuqina okungcono, impilo yomzimba, imetabolism esheshayo yokushiswa kwamafutha ngohlelo lokuzivocavoca nohlelo lokuqeqesha umzimba.
Ingxenye yohlu lokuzivocavoca:
Ama-Push-ups, ama-squats, ama-ups phezulu, ipulangwe, ama-crunches, ama-wall sit, ama-jumping jacks, ama-punch, ama-triceps dips, ama-lunges, i-Abs Scissors, i-Back Extensions, ama-Bear Hugs, ama-Biceps Curls, ama-Bicycle Crunches, ama-Burpees, ama-Chin Ups, ama-Crab Walk…. Futhi okuningi
Ukusebenza Kwemizuzu engu-7 kuzogcina umzimba wakho ulungile futhi usesimweni! Ngemizuzu eyisikhombisa nje ngosuku, ungathola ithoni yokuphupha yemisipha yakho. Ukusebenza Kwemizuzu engu-7 kufakwe ukusebenza okungaphezu kwama-25 kuwo wonke amazinga wokuqina. Ngokuzivocavoca okungaphezu kuka-200 ongakhetha kukho ungakha izindlela zakho zokuzivocavoca umzimba. Kepha ukuqeqeshwa kukodwa ngeke kukusize ulahlekelwe isisindo futhi ugcine umzimba uphelele nsuku zonke kahle. Yingakho i-7 Minute Workouts inezinhlelo zokondla ngokwezifiso ezizoguqula umzimba wakho emasontweni amabili nje kuphela!
I-7 Minute Workout inikeza izinhlobo ezahlukahlukene ze-ex waa /www.Weworkout (ie hiit, high intensity, beginner, intermediate, advanced, njll.) Futhi iqukethe imininingwane efana nama-calories ashisiwe, amaqembu emisipha asetshenziselwa ukujima, njll.
Kepha ukwenza isiqiniseko sokuthi awulimazi nokuthi ungazivocavoca ngokugcwele, i-7Minute Workouts iqukethe ukuzilolonga nokuzifudumeza umzimba okuzogcina izicubu zakho nomgogodla uphilile, futhi kuvimbele noma yikuphi ukulimala.
Umtapo wolwazi wethu unezingaphezu kuka-200 futhi sengeza izivivinyo masonto onke! Amavidiyo asezingeni eliphakeme nokugqwayiza kuzokusiza wenze ukunyakaza okulungile kokuvivinya umzimba. Konke ukuvivinya umzimba kuqukethe isithombe seqembu lemisipha esichaza ukuthi imiphi imisipha esetshenziswayo ngenkathi kwenziwa lokho kuvivinya umzimba.
Ukusebenza kwe-7min akuqukethe kuphela ukusebenza kwekhwalithi ephezulu uhlelo lokusebenza futhi liqukethe izinhlelo zokuqeqesha ezithuthukile nezokuzivocavoca ezizokuqondisa kwinqubo yokuba yinguqulo enamandla yakho.
Ngaphandle kokuzivocavoca kanye nezinhlelo zokuqeqesha ama-7min Workouts aqukethe nezinhlelo zokudla okunomsoco ezisezingeni eliphakeme nezesayensi ezizokhombisa imiphumela emasontweni amabili okusetshenziswa.
Amapulani okudla okuningiliziwe kanye nemihlahlandlela izokusiza ukukhulisa imiphumela yakho futhi uzuze umzimba okufanele!
Ngaphandle kwekhwalithi yokuzivocavoca, ukuzivocavoca umzimba, ukuzivocavoca umzimba, ukuzivocavoca, ukuqeqeshwa nokudla okunomsoco, nezinhlelo zokudla uhlelo lokusebenza lunezici ezizokusiza ukuthi uhlale ukhuthazekile futhi uqeqeshe ngesikhathi!
Uhlu lwesici:
- Qopha ukusebenzisa bese uhlela umlando
- Ngena amakhalori akho, ukusebenzisa futhi uhlele umlando ku-Apple Health
- Qeqesha nge-Apple Watch ne-Apple TV
- Hlala ukhuthazwa ngohlelo lokufeza
- Hlunga umzimba nge-muscle group noma ubulukhuni
- Amandla okuzakhela owakho ama-workout routines
- Umqeqeshi womuntu siqu ngezikhumbuzi ezizokwazisa ukuthi uzosebenza nini!
- Ividiyo ilandelwe ukusebenzisa
Nokunye okuningi….
Amaqembu amakhulu emisipha okushaywe ukujima:
- Izisu
- Emuva
- Ama-biceps
- Inkonyane
- Isifuba
- Izandulela
- Imilenze
- Amahlombe
- AmaTriceps
Ngakho-ke asikho isidingo semikhuba ye-GYM.
Ukuzivocavoca kungumsangano omsulwa wokulahlekelwa amafutha esiswini nokupompa imisipha yakho yensimbi.
Ngalokhu kuzivocavoca nokuvivinya umzimba, uzothola amandla okusebenza, ukuqhuma (amandla wokuqhuma) nomzimba ochaziwe.
Hlanganisa lokho kuvivinya umzimba ukuze uthuthukise ukuzinza kwakho, ukuqina, ubugagu, nokuxhumanisa kwakho.
Uhlelo lokusebenza lususelwa kuhlobo lwe-HIIT (High-intensity Interval training), oluzothuthukisa i-cardio yakho futhi lusheshise ukulahleka kwamafutha akho.
Umsebenzi oyinhloko walolu hlelo lokusebenza i-cardio, i-bodyweight ne-aerobics - ukuqina okungcono, impilo yomzimba, imetabolism esheshayo yokushiswa kwamafutha ngohlelo lokuzivocavoca nohlelo lokuqeqesha umzimba.
Ingxenye yohlu lokuzivocavoca:
Ama-Push-ups, ama-squats, ama-ups phezulu, ipulangwe, ama-crunches, ama-wall sit, ama-jumping jacks, ama-punch, ama-triceps dips, ama-lunges, i-Abs Scissors, i-Back Extensions, ama-Bear Hugs, ama-Biceps Curls, ama-Bicycle Crunches, ama-Burpees, ama-Chin Ups, ama-Crab Walk…. Futhi okuningi
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We destroyed some bugs. Let us know if you find more. Our developers will fix them faster than you can do a "MMA Circuit" workout.
