Uma unenkinga yokuthola isikhathi sokuqeqesha, i- Imizuzu engu-7 yokuzivocavoca umzimba ogcwele Yilokho kuzivocavoca okushesha kakhulu okufanelana kahle nezinsuku ezimatasa futhi okwephula izaba ezijwayelekile zokungabi naso isikhathi esanele. Ngemizuzu embalwa nje, usebenza umzimba wakho wonke ngokunyakaza okulula, okokusebenza okuncane, kanye nesigqi esikunika amandla.
Kunamafomethi amabili adume kakhulu: eyodwa esayinwe ngu UChris Jordan (Isikhungo Sokusebenza Kwabantu), ngokuzivocavoca okuyi-12 kwemizuzwana engama-30 nemizuzwana eyi-10 yokuphumula, kanye nokunye okuvela kumqeqeshi UDan Churchill ngokunyakaza okungu-7 komzuzu owodwa ngaphandle kokuma phakathi. Bobabili badonsa endleleni ye-HICT/HIIT (high-intensity interval training) indlela. yakhelwe ukuzuza okuningi ngesikhathi esifushane futhi ilungele ukuqeqeshwa ekhaya, epaki noma ehhotela.
Kuyini ukujima kwemizuzu engu-7 futhi kwakhiwe kanjani?
Isihluthulelo salezi zimiso ukwenza okunye ukuvivinya umzimba okubandakanya amaqembu emisipha ehlukene ukuze, ngenkathi usebenza indawo eyodwa, omunye uphumula ngokukhuthalaYile ndlela ogcina ngayo amandla aphezulu ngaphandle kokuphindaphinda into efanayo. Ifomethi kaChris Jordan, eshiwo kabanzi ngabezindaba abajwayelekile ngisho nayiNew York Times uqobo, iyaphakamisa Ama-12 izivivinyo eboshiwe, nge Imizuzwana engu-30 yomsebenzi kanye nemizuzwana engu-10 yokuphumula phakathi kwazo; i-oda lenzelwe ukulinganisa ukusunduza, ukudonsa, umzimba ongaphezulu nophansi.
Enguqulweni kaJordani, udinga udonga nesihlalo esiqinile, akukho okunye. Ngokuyinhloko isifunda sesisindo somzimba, esiklanyelwe ukufeza lokho iphephandaba laseNew York elikuchaze njengalokho Imiphumela ephezulu ngokutshalwa kwezimali okuncaneUma uzizwa unamandla, ungaphinda ukujikeleza izikhathi ezi-2 noma ezi-3, uhlale ugcina indlela efanele futhi ulawula umzamo wakho.
Ngezansi unohlelo lwakudala lwe-12-movement oluhlongozwayo kuleyo ndlela yangaphandle/yaphansi, efaneleke kakhulu izikhala ezincane. Hlonipha umyalelo Uma kungenzeka, ukufeza umphumela oyifunayo:
- Ojeke abagxumayo.
- I-squat ye-Isometric isekelwa odongeni.
- Ama-push-ups aphansi.
- Ukuzivocavoca kwesisu kwakudala phansi.
- Egibela futhi ehle esihlalweni.
- Squats ngaphandle kokusekelwa.
- I-Tricep idipha ngokusekelwa kwesitulo.
- Iphaneli yangaphambili.
- Amadolo aphakeme agijima endaweni.
- Izinyathelo ezishintshayo (i-lunge).
- I-Flexion ngokujikeleza kwe-trunk.
- Iphaneli eseceleni.
Abazamile bathi ekuqaleni kubonakala kulula, kodwa njengoba ukulandelana kuqhubeka, Ingxenye ebucayi ifika ngezinsimbi nezinhlanganiselaEqinisweni, izintatheli ezihlole uhlelo zabelane ngokuthi, lapho ziqeda, zazisenamandla anele okugijima kwesibili, ziqinisekisa ukuthi isifunda siyakwazi ukuhlanganisa amasethi lapho ukufaneleka kwakho kukuvumela.
Ezinsukwini ezimatasa kakhulu, enye indlela yokuqedela ukujima ukuvala uhlu kanye kuphela, ukuzinikela umzuzu owodwa ngokuzivocavoca ngakunyeUma ungakwazi ukubamba indawo umzuzu ogcwele ngesikhathi sokunyakaza, thatha isikhashana ukuphefumula bese wengeza ukuphindaphinda ngaphambi kokuphela kwesikhathi; okubalulekile ukuthi... ungalahlekelwa intambo yomzuzu futhi ugcine ikhwalithi kukho konke ukuphindaphinda.
Inqubo ka-Dan Churchill (imizuzu engu-7 ngaphandle kwekhefu)
Umqeqeshi u-Dan Churchill uklame isifunda sokunyakaza esingu-7 esicacile sawo wonke umuntu: kusukela kulabo abangakaze balubeke unyawo ejimini ukuya kwabahamba njalo abafuna isixazululo sokujima ehhotela. Awekho ama-reps amisiwe: uzibekela isikhathi futhi wenze izivivinyo. Yenza ama-reps amaningi ngangokunokwenzeka ngesu elihle.Uma kungu-5, kuhle; uma ina-30, iphelele. Ukuqhubekela phambili kusobala lapho, isonto nesonto, uthola ukuphindaphinda okumbalwa okwengeziwe.
- Hlala phansi - iminithi elingu-1.
- Squat ngendololwane emadolweni - 1 iminithi.
- Ibhuloho le-Glute - iminithi elingu-1.
- Hamba ngewashi - iminithi elingu-1.
- Ipulangwe elijikelezayo + i-hip thrust - iminithi elingu-1.
- Ama-push-ups - iminithi elingu-1.
- Hlala phambili - iminithi elingu-1.
Le fomethi ayifaki amakhefu phakathi kokuzivocavoca, okwenza yonke into ibe ukuqhuma okuqhubekayoNoma kunjalo, uma umzimba wakho ukutshele ukuthi wenze kanjalo, thatha ikhefu elifushane bese ubuyela kuwo. Isibali sikhathi esivala yonke iminithi singumngane wakho omkhulu ongakusiza ukuthi uhlale usendleleni.
Ithiphu eliwusizo: uma ungathanda ukuqala ngento elawuleka kakhulu, ungaqala ngomzuzu owodwa we ojeke abagxumayo bese uhlanganisa okulandelayo; umqondo uyafana ngokunyakaza ngakunye: imizuzwana engama-60 bese ushintsha. Futhi, uma udinga ukuma phakathi nomzuzu, yenza njalo futhi uqedele ngokuphindaphinda okumbalwa ngaphambi kokuba i-buzzer ikhale.
Izinzuzo, uhlelo lokusebenza olusemthethweni, nezincomo ezibalulekile
Le ndlela isekelwa ubufakazi bokuthi ukuqeqeshwa okuhlelekile okunamandla angakwazi ngcono umsebenzi wenhliziyo nemithambo yegazi nokusiza ngokuncipha kwesisindoAbacwaningi abanjengoMartin Gibala noma u-Izumi Tabata bakhulise ifilosofi yezikhawu futhi, nakuba i-WHO iphakamisa imizuzu ye-150 yomsebenzi olinganiselayo ngesonto, nge-HIIT / HICT kungenzeka ukusondela izinzuzo ezifanayo ngesikhathi esincane, uma nje umzamo ungokoqobo futhi uphindaphindiwe ngokuqhubekayo.
Bheka, akuwona umlingo. Njengoba uChris Jordan ngokwakhe esho, ukhiye ungaphakathi ukuvumelanaUkujima okuhle, okukodwa akunxephezeli izinsuku ezilandelanayo ngaphandle kokunyakaza. Ngaphandle kwalokho, umzimba uzivumelanisa ngokushesha nemizuzu engu-7; uma lokho kuqala ukuzizwa kufushane kakhulu, khuphuka ube imizuliswano emibili noma emithathu. Ngale ndlela uzogcina isikhuthazo esiphezulu ngaphandle kokulahlekelwa ingqikithi yefomethi emfushane.
Ukuphepha nakho kubalulekile: isifunda semisebenzi engu-12 siyafuneka futhi asifanele wonke umuntu. Uma ukhuluphele, unezinkinga zenhliziyo nemithambo yegazi, noma usesimweni esibi kakhulu somzimba, kuhle ukugweme. thuthuka ngomoya ophansi Futhi, uma kunesidingo, yengeze ngomsebenzi omnene we-aerobic (ukuhamba noma ukugijima) kuze kube yilapho umzimba wakho uzizwa ulungele ukuzikhandla okwengeziwe. Futhi, uma kukhona okukukhathazayo ngezempilo, thintana nochwepheshe kuqala.
Ziqeqeshe ekhaya ngosekelo lohlelo lokusebenza oluhamba phambili
Impumelelo enkulu yendlela ize ngenxa yohlelo lokusebenza oluhamba phambili olugqanyiswe yi-Google Play ngezinkulumo ezinjengokuthi Okuhamba phambili kwango-2016, Okuthrendayo Okuphezulu kanye Nokuzithuthukisa Okungcono KakhuluBekuyinombolo yokuqala emazweni acishe abe ngamashumi amabili futhi ingene ezinhlelweni zokusebenza zezempilo ezi-5 eziphezulu ngenqwaba eyengeziwe, okuhlanganisa kufika ezigidini zabasebenzisi (abangaphezu kwabathathu) abayisebenzisa nsuku zonke ukwenza umjikelezo wabo wemizuzu engu-7.
Uhlelo lokusebenza luhlanganisa ukuhambisana ne I-Google Fit Futhi yengeze imodyuli ethile yokuzivocavoca kwesisu, ngaphezu kwezinqubo eziningana ezigxile ekushiseni amafutha noma i-toning. Indlela iyafana nesike sayibona ngaphambili: izivivinyo eziyi-12 zamasekhondi angama-30 namasekhondi ayi-10 okuphumula, isihlalo nodonga njengabalingani bakho, kanye nenketho yokuphinda imizuliswano emi-2-3 ngokuya ngeshejuli yakho.
Phakathi kwemisebenzi yayo engokoqobo kukhona izinto okuthi, ekuphileni kwansuku zonke, zenze umehluko ngoba zinciphisa ukungqubuzana: isiqondiso sezwi, ukwenza ngendlela oyifisayo umsebenzi nesikhathi sokuphumula, isibonisi esihlala sikhona phakathi nokuqeqeshwa ukuze singavali, umlando onesikhathi esiphelele sokuqeqeshwa, izinkinobho zokumisa okwesikhashana nokweqa ekuzilolongeni okulandelayo noma kwangaphambilini nezaziso ukuze ungakhohlwa iseshini yakho yansuku zonke.
- Usekelo lwendabuko lwe-Google Fit.
- Ukulungiswa kwesikhathi ngesethi nokuphumula.
- Isiqondiso sezwi nomklamo ocacile ukuze uhambisane nesigqi.
- Ilogi yokuqeqesha kanye nezaziso zansuku zonke.
- Isikrini sivuliwe ngesikhathi sokujikeleza, misa isikhashana bese weqa phakathi kokuzivocavoca.
- Izinhlelo zesisu, kuhlanganise izindlela zabesifazanenezinye izinhlelo ezimfishane ezigxile ekushiseni amafutha.
Uhlelo lokusebenza, oluklanywe abaqeqeshi abangochwepheshe, lusebenza njenge-a umqeqeshi ephaketheni lakhoIkutshela ukuthi wenzeni, isikhathi esingakanani, futhi nini ukuphumula. Ukujima okufushane kuklanywe ngendlela yokuthi emizuzwini embalwa nje, ukuphefumula kwakho kuphakame, ujuluke, futhi uzizwe sengathi usebenzile ngempela. Awekho ama-frills: isisindo sakho somzimba sanele.
Mayelana nezimvume, ukuthuthukiswa kuchaza ngokusobala ukuthi kungani zicelwa. Isitoreji sasendaweni siyakuvumela gcina idatha yakho ocingweni noma ekhadini le-SD. Ukufinyelela kwenethiwekhi kusetshenziselwa ukuxhuma ku-Google Fit kanye nolwazi lokuvumelanisa. Imvume yefoni iqinisekisa ukuthi uma uthola ucingo olubalulekile ngesikhathi sokujikeleza, isistimu ingakwazi ukuyiphatha. Amathuluzi esistimu asetshenziselwa ukuvuselela izaziso ngemuva kokuqalwa kabusha kwefoni kanye ne- izilawuli zehadiwe Zisetshenziselwa izexwayiso zokudlidliza.
Ngale komjikelezo ojwayelekile, ikhathalogu iqedwa ngamapulani amafushane, aphezulu kakhulu (HIITLokhu kuzivocavoca kuhloselwe ukushiswa kwamafutha, kufaka phakathi ukuvivinya umzimba kwesisu (kuningi, okunesigaba esithile sabesifazane), futhi akudingi okokusebenza ekhaya. Yonke into yakhelwe ngendlela yokuthi, ngemizuzu embalwa nje ngosuku, ukwazi ukuthuthukisa amandla akho, umongo, nokubekezela.
Uma uthanda, ungasetha isibali sikhathi sangaphandle ukuthi sikhale njalo ngeminithi, sikwenze kube lula kuwe. shintsha izivivinyo on the flyKufomethi ye-7-movement, lokhu kulula kakhulu. Ngefomethi yokunyakaza okuyi-12, uhlelo lokusebenza ngokwalo lulandelela ukubala wehla komsebenzi nokuphumula, okusiza ukugcina ukuqina nokwakheka ngaphandle kweziphazamiso.
Khumbula ukuthi kungcono ngaso sonke isikhathi ukwenza okuthile kunokungenzi lutho. Uma imizuzu engama-20 noma engama-30 ibonakala iyisikhathi eside, flash routine Lezi zikhawu zemizuzu engu-7 ziyisiqalo esihle. Njengoba uthola ukuzethemba namandla, engeza omunye umjikelezo noma uwuhlanganise nokuhamba imizuzu engu-45-60 izinsuku ezimbalwa ngeviki. Ukuvumelana yikho ekugcineni okwenza umehluko.
Imininingwane emincane ehlanganisayo
Kulabo abahlela ukuthenga izinto ezilula (isibonelo, isihlalo esizinzile uma ungajabule ngesakho), khumbula ukuthi ezinye izitolo zandisa iwindi lazo lokubuya ngesikhathi sokuthengisa kokuphela konyaka. Isibonelo, uma uthenga into phakathi kwe Novemba 1st nangoJanuwari 6, 2026Ezinye izitolo zivumela ukubuyiselwa kuze kube [idethi]. I-6 February ka-2026 Noma, okungenani, phakathi kwezinsuku ezingu-30 zokuyithola, noma yikuphi okulula kakhulu. Ithiphu ewusizo yokuhlela uma kwenzeka udinga i-leeway.
Emkhakheni wokudla okunomsoco, uChris Jordan umemezele indlela ewusizo kakhulu yokugwema ubunzima bokusebenzisa isikali: ukulinganisa ukudla. ngesakho isandlaUma sikhuluma nje, ukudla okunomsoco kungase kuhlanganise idlanzana lamaprotheni, ingxenye eyodwa noma ezimbili zesithelo nemifino, isibonelo zokupheka isaladi kanye nengxenye eyodwa noma ezimbili zokusanhlamvu. Ilula, ebonakalayo, futhi kulula ukuyisebenzisa.
Uma usuyifezile indlela yakho, ungaxhuma imizuliswano emibili noma emithathu ndawonye ngezinsuku lapho unesikhathi esiningi. Ukugxuma kusuka emzuliswaneni owodwa kuya kwemibili kuvame ukuphawuleka: i ukushaya kwenhliziyo kuhlala kuphezulu Futhi umuzwa ophelele wephrojekthi ephelele ubanzi kakhulu. Nokho, ungadela ifomu ngenxa yokuxhamazela; ikhwalithi yokunyakaza umyalo.
Ukuvala iluphu: ukushintshanisa isekethe ye-12-exercise nenguqulo ye-Churchill-movement engu-7 kugcina isivuseleli sisisha futhi kukunikeza okuhlukahlukene ngaphandle kokwenza impilo yakho ibe nzima. Ngolunye usuku olunye, olunye usuku olunyeKuya ngokuthi umzimba wakho udinga ini kanye nesikhathi onaso; Ukujima okungcono kakhulu yilokhu okwenzayo.
Lolu hlelo lwemizuzu engu-7, nenhlanganisela yalo yokuzivocavoca umzimba, ukwakheka okuhlakaniphile, nokusekelwa kobuchwepheshe, kuyindlela ehlakaniphile yokwakha ukungaguquguquki kulo mkhuba. Uma ungeza i- ukujwayela, ukulungiswa okuqhubekayo kwemijikelezo Futhi ngomqondo omncane ojwayelekile mayelana nokuphumula nokudla, uzobona ukuthi ukubekezela kwakho, amandla, nempilo yenhliziyo ithuthuka kanjani ngaphandle kokudinga ukuchitha amahora ukuqeqeshwa.
