Le Workout Yokuqeda Umzuzu eyi-10 Yakhelwe Ukukhipha Imisipha Yakho

-Delile

• Isisika
• Jikela Emuva Ukuze Ugxume
• Push-Up
• Ipsilateral Side Lunge
• Umugqa Wokuvuselela
• Ukukhishwa kwesandla seBurpee
• Buyekeza kwe-

Kungaba isilingo kakhulu ukuphonsa ithawula ekupheleni kokujima. (Futhi kwezinye izinsuku, ukuzivocavoca nhlobo kungaba wukunqoba kwangempela.) Kepha uma unokuthile okusele onganikela ngakho, ukufaka inselelo yokuqeda ekugcineni kohlelo lwakho kungaba ngumvuzo omkhulu. Ukufinyelela eqophelweni lokutubeka ngokuphelele ekupheleni kweseshini yokuzivocavoca kuzokusiza ukuthi ukhululeke ngokuphusha udlule endaweni eshisa amathani amakholori kanye nomphumela wokwakha amandla. (Nansi indlela yokuziphusha lapho usebenza uwedwa.)

Le sethi yemizuzu engu-10 yokunyakaza esuka ku-Barry's Bootcamp kanye nomqeqeshi we-Nike onguchwepheshe u-Rebecca Kennedy yakhelwe ukuthi iqhutshwe kuze kube sekupheleni kokujima ukuze ikuyise onqenqemeni lwalelo phuzu lokuphumula. (Ufuna ukugxila ngqo emnyombweni wakho? Faka futhi lezi zivivinyo ezine ze-oblique nazo. Kukuwe ukuzidonsela ekugcineni. Asiceli okuningi kakhulu kuwe - ama-reps amahlanu ahlanzekile alezi zinyathelo eziyisithupha.

Isebenza kanjani: Ingabe ukuhambisa ngakunye kwenombolo ye-reps ekhonjisiwe. Ngemuva komzuliswano owodwa, usuqedile.

Uzodinga: I-kettlebell neqoqo lama-dumbbells

Isisika

A. Yima izinyawo zivuleke kancane kunobubanzi be-hip-width, ikettlebell phansi phakathi kwezinyawo. Hlekela phambili ezinqulwini ukuze ubambe isibambo se-kettlebell, uhlehle uqonde.

B. Hlanza i-kettlebell kuze kufike esifubeni: phakamisa umzimba ongaphezulu ukuze ume, ushayela izindololwane phezulu. Bese uwabeke eduze kwezimbambo, ushintsha indlela yokubamba ukuze ubambe ikettlebell ngezimpondo, phansi kwensimbi kusabheke phansi.

C. Nge-kettlebell eboshwe phambi kwesifuba, yenza isikwele.

D. Yima, ucindezela i-kettlebell ngqo phezulu.

E. Buyisela emuva ukunyakaza ukuze ubuyele endaweni yokuqala.

Yenza ama-reps ama-5.

Jikela Emuva Ukuze Ugxume

A. Yima ngezinyawo ndawonye, ​​uphethe i-dumbbell esandleni ngasinye ezinhlangothini.

B. Isikwele phansi ukuze uhlale phansi, ugingqe emuva ubuye ungene emahlombe ngamadolo afakiwe. Izindololwane ziseduze kwezimbambo, zigobeke ngama-degree angama-90, zibambe ama-dumbbells ekuphakameni kwenkinobho yesisu.

C. Roll phambili ukubuyela ezinyaweni futhi gxuma, dumbbells by izinhlangothi. Izwe kancane bese ujikela emuva ngokushesha ukuze uqale ukuphindaphinda okulandelayo.

Yenza ama-reps ama-5.

Push-Up

A. Qala endaweni ephakeme yepulangwe.

B. Isifuba esingezansi kuze kube yilapho izindololwane zakha i-engela engu-90-degree, i-core tight nezinqe ngokuhambisana nomzimba wonke.

C. Cindezela kude ukusuka phansi ukuze uqondise izingalo bese ubuyela endaweni yokuqala.

Yenza ama-reps ama-5.

Ipsilateral Side Lunge

A. Bamba i-kettlebell esandleni sokudla, i-racked ekuphakameni kwamahlombe.

B. Phuma ngonyawo lwesokudla ungene emgodini ohlangothini, ugcine umlenze wesobunxele uqonde kepha ungakhiyiwe.

C. Phusha unyawo lwangakwesokudla ukuze ubuyele emuva enkabeni bese ubuyela endaweni yokuqala.

Yenza izikhathi ezi-5 ohlangothini ngalunye.

Umugqa Wokuvuselela

A. Qala endaweni ephezulu yepulangwe, ubambe i-dumbbell esandleni ngasinye.

B. Umugqa we-dumbbell kwesokunxele ukhuphukele esifubeni, ugcine umzimba uyisikwele phansi.

C. Ngezansi kwe-dumbbell yesobunxele phansi, bese uphinda ngesandla sokudla. Lokho kuyi-rep engu-1.

Yenza ama-reps ama-5.

Ukukhishwa kwesandla seBurpee

A. Hinge okhalweni bese uguqa ngamadolo ukubeka izintende phansi phansi phambi kwezinyawo.

C. Gxumela izinyawo ubuyele endaweni ephakeme yepulangwe bese uphansi umzimba uye phansi.

D. Phakamisa izandla phansi bese ufinyelela phambili, ama-biceps ngezindlebe. Bese ubeka izandla ngaphansi kwamahlombe bese ucindezela umzimba usuke phansi, udabule epulangwe eliphakeme bese weqa izinyawo phezulu ezandleni.

E. Gxuma, ufinyelele izingalo phezulu.

Yenza ama-reps ama-5.

Buyekeza kwe-