Jump Rope Workout Plan

Ukweqa intambo kungenye yezivivinyo ze-cardio ezidume kakhulu. Ukuzivocavoca kwe-cardio ekhaya kungaba lula kunalokho ocabanga ngakho-ikakhulukazi uma unentambo yokugxuma. Ukujima kwe-jump rope kungaba indlela ejabulisayo neyinselele yokungena ku-cardio yakho uma kufanele uhlale endaweni eyodwa. Kungasiza ukukhulisa ukujima kwakho, ngisho noma unemizuzu embalwa nje. Ibekela inselele kakhulu uhlelo lwenhliziyo nemithambo yegazi kuyilapho isiza nasekuthuthukiseni ukusebenzelana namandla emisipha.

Ezinye izivivinyo zokugxuma, njengokunye ukunyakaza kwe-cardio ye-bodyweight, zishisa ama-calories futhi ziphumelela kakhulu ekulahlekelweni kwamafutha uma zisetshenziswa ekuzilolongeni kwe-HIIT. Siqoqe izivivinyo ezinhle kakhulu zokukhomba amafutha esisu sakho. Engeza lezi zivivinyo esimisweni sakho ukuze ukhanyise ama-calories futhi uzwise isisu sakho ekhaya. Lokhu kuvivinya umzimba kuhlanganisa ukuzivocavoca kwe-jump roping, nokuqeqeshwa kwesitayela se-tabata, okungenye yezindlela ezihamba phambili zenhliziyo nemithambo yegazi laphaya. I-Jump roping kuwukuzivocavoca okuhle kakhulu ngoba kunomthelela kalula ekwehleni kwesisindo, njengoba uzoshisa amakholori angu-13 ngomzuzu.

Abathandi bokufaneleka bahlale bekulungele ukufunda amasu angcono kakhulu okuhlala usesimweni. I-Plyometrics ingenye yezivivinyo ezinhle kakhulu ongazifaka ohlelweni lwakho lokuqina. Ingakusiza ukuthi uthuthukise isivinini namandla, ivuse isimiso sakho sezinzwa ngaphambi kokujima kwakho, futhi ikusize uqoqe amayunithi emoto engeziwe nemicu yemisipha. Lokhu kukuvumela ukuthi wakhe imisipha eminingi futhi ushise amakholori amaningi ukuze ulahlekelwe amafutha ebhodweni. Nakuba izivivinyo ze-plyometric zinikeza izinzuzo ezinkulu, zivame ukuhlelwa ngendlela engafanele kumakilasi e-HIIT nezinye izitudiyo zokuqeqesha isifunda.