Zama i-Anna Victoria's Intense Bodyweight Shred Circuit Workout

-Delile

• Umjikelezo 1: Umzimba Ophansi
• Isifunda 2: Umzimba Ophezulu
• Isifunda 3: Ingqikithi Yomzimba
• Buyekeza kwe-

Ukuzwa kokufaneleka nomqeqeshi oqinisekisiwe u-Anna Victoria ukholelwa ezisindweni ezinkulu (bona nje ukuthi uthini ngokuphakamisa izinsimbi kanye nobufazi)-kodwa lokho akusho ukuthi akazixabanisi ngokujima kwesisindo somzimba. Kuhlobo lwakamuva lohlelo lokusebenza lokuzivocavoca, iFit Body eno-Anna Victoria, unikela ngezinhlobo ezintathu zezinhlelo zokuzivocavoca: Klebhula (ukusebenza kwesisindo somzimba esiphezulu), Ithoni (ukuzivocavoca kwe-dumbbell), kanye Umqophi (ukusebenzisa isisindo esinzima).

Lapha, wabelana ngokuzivocavoca umzimba wesifunda kusuka kuhlelo lwakhe lwe-Shred oluzokhipha konke owake wakucabanga ngokuzivocavoca umzimba. Ihlanganisa izivivinyo zamandla nokuhamba kwe-cardio, ihlukaniswe yaba amasekethe amathathu abukhali (umzimba owodwa ophansi, umzimba owodwa ophezulu, kanye nomjikelezo womzimba owodwa). (P.S. Nanku umehluko phakathi kokuqeqeshwa kwesifunda nokuqeqeshwa kwesikhawu.) Imisipha yakho ngeke iyeke ukushisa futhi ukushaya kwenhliziyo yakho ngeke kuhlale phansi uze uqede ngale nto. (Uma uzizwa ngempela uzwela namuhla, zama ukusebenzisa i-dumbbell ukuzivocavoca okunamafutha esikhundleni salokho.)

Isebenza kanjani: Uzokwenza ukuhambisa ngakunye okungezansi ngenombolo ekhonjisiwe yokuphindaphinda, uphinda isifunda ngasinye kathathu ngaphambi kokudlulela kokulandelayo. Phumula njengoba kudingeka phakathi kwesekethe ngayinye.

Uzodinga: Akukho lutho ngaphandle kokuqina komzimba wakho nesikhala esithile

Umjikelezo 1: Umzimba Ophansi

ILunge Emuva + I-Curty Lunge

A. Yima izinyawo zihlangene nezandla ziboshwe phambi kwesifuba.

B. Isinyathelo esikhulu sibuyele emuva ngonyawo langakwesokudla, wehlele endaweni yokubuyela emuva kuze kube yilapho womabili amadolo egobile kuma-90 degrees.

C. Cindezela onyaweni lwesobunxele ukuze ume, unyawo lwangakwesokudla eduze kwesokunxele.

D. Hambisa unyawo lwesokudla emuva nangakwesobunxele ukuze unqamule umlenze wangakwesokudla ngemuva kwesobunxele, ugoba amadolo womabili ukuze wehle ungene emgodini we-curtsy.

E. Cindezela onyaweni lwesobunxele ukuze ume futhi ubuyele endaweni yokuqala. Lokho kuyi-rep engu-1.

Yenza ama-reps ayi-8. Shintsha izinhlangothi; phinda.

Sumo Squat Jump

A. Yima izinyawo zibe banzi, izinzwane zikhombe kancane kuma-engela angama-45-degree.

B. Yehlela ku-squat ejulile, kuze kube yilapho amathanga ehambisana nomhlabathi.

C. Yima ngokuqhuma bese weqa phansi, ucindezele izinkalo phambili.

D. Mhlaba ngokuthambile futhi ngokushesha wehlele esikhungweni se-sumo ukuqala umfuzeli olandelayo.

Yenza ama-reps ayi-12.

Ibhuloho Elilodwa Lomlenze

A. Lala ubheke phansi izinyawo ziyisicaba futhi amadolo akhombe ophahleni. Cindezela kuzo zombili izinyawo ukuze uphakamise izinqulu phansi, futhi welule umlenze wesokunxele ukuze wenze umugqa oqondile ukusuka emahlombe kuya esithendeni kwesokunxele ukuze uqale.

B. Ukugcina umgogodla ubandakanyekile, izinqe ezingezansi ukuze uthinte phansi.

C. Cindezela onyaweni lwesokudla ukukhulisa ukhalo bese ubuyela endaweni yokuqala.

Yenza ama-reps ayi-8. Shintsha izinhlangothi; phinda.

I-Jumping Lunge + Squat Jump

A. Qala umile umlenze wesokudla uye phambili. Yehla ungene emgodini kuze kube yilapho womabili amadolo egobile kuma-90 degrees.

B. Gxuma futhi ushintshe imilenze, wehlele elungeni lomlenze wesobunxele.

C. Eqa futhi ushintshe imilenze, wehlele emgodleni womlenze wesokudla.

D. Eqa futhi umhlaba unezinyawo ezibanzi kancane kunobubanzi behlombe ngaphandle, wehlele esikweleni. Yima ngokuqhuma bese weqa phansi.

E. Hlala kancane, bese uqala i-rep elandelayo ngonyawo oluphambene.

Yenza ama-reps ayi-8.

Isifunda 2: Umzimba Ophezulu

I-Commando + Push-Up

A. Qala epulangeni eliphakeme.

B. Yehlela endololwaneni yesokudla, bese indololwane yesokunxele, ushintshele epulangweni eliphansi.

C. Cindezela entendeni yesandla sokudla, bese ucindezela kwesokunxele ukuze uphakamise ipulangwe eliphezulu.

D. Yenza i-push-up. Phinda, uqale i-rep elandelayo ngenye ingalo.

Yenza ama-reps ama-4.

Eqa Ixoxo + Shova Emuva

A. Yima ngezinyawo ezibanzi kune-hip-wide apart.

B. Phindisela izingalo emuva, wehlele esikweleni esinqunyelwe. Swing izingalo ukuze ugxume uye phambili, ufike kancane eskhungweni.

C. Shova ubuyele emuva ukuze ubuyele endaweni yokuqala.

Yenza ama-reps ama-4.

Izandla Ezinyakazayo Push-Up

A. Qala endaweni ephezulu yepulangwe.

B. Hamba ngesandla sobunxele uye kwesokudla, ngakho-ke singaphansi kwesikhungo sesifuba, bese uhamba ngakwesokunene, iminwe ikhombe eceleni.

C. Yenza i-push-up.

D. Hamba izandla ngakwesobunxele ukuphinda ngakolunye uhlangothi.

Yenza izikhathi ezi-4 ohlangothini ngalunye.

I-Side-to-Side Squat Jump + Push-Up

A. Yima izinyawo ezibanzi kunobubanzi behlombe ngokuhlukana. Yehlisela esikweleni izandla zifakwe phambi kwesifuba.

B. Gxumela ngakwesokudla, ufike kancane endaweni eyisikwele.

C. Beka izandla phansi bese weqa izinyawo ubuyele epulangwe eliphakeme. Yenza i-push-up.

D. Jump izinyawo phezulu ezandleni bese uphakamisa isifuba ukubuyela esimeni se-squat. Gxumela kolunye uhlangothi ukuze uqale impendulo elandelayo.

Yenza ama-reps ama-4.

Isifunda 3: Ingqikithi Yomzimba

Ukuqhuma kwe-Lunge

A. Qala endaweni ye-lunge ngomlenze wesobunxele phambili.

B. Yehla ungene emgodini kuze kube womabili amadolo akuma-engela angama-90-degree, ingalo yesobunxele phambili endaweni yokugijima.

C. Cindezela ukuqhuma onyaweni lwangaphambili ukuze ulususe phansi, uqhubele ingalo yesokudla phambili.

D. Hlala kancane futhi wehle ngokushesha endaweni ye-lunge ukuze uqale ukuphindaphinda okulandelayo.

Yenza ama-reps ayi-8 ohlangothini ngalunye.

I-Bird-Dog Crunch

A. Qala endaweni yetafula kuwo wonke amane, amahlombe phezu kwezihlakala nezinqulu phezu kwamadolo.

B. Ukubandakanya umongo nokugcina emuva kuyisicaba, welula ingalo yesobunxele phambili eduze kwendlebe, futhi welula umlenze wangakwesokudla emuva ngokuhambisana ne-hip.

C. Qoqa indololwane yesobunxele nedolo langakwesokudla ukuze uthinte ngezansi kwenkinobho yesisu.

D. Nweba futhi ukuze uqale impendulo elandelayo.

Yenza ama-reps ayi-12 ohlangothini ngalunye.

Abaqwali Bentaba

A. Qala endaweni ephakeme yepulangwe.

B. Enye indlela ukushayela idolo ngalinye ulibeke esifubeni, ukugcina isisindo ezandleni nasemzimbeni kulayini oqondile kusuka emahlombe kuye ezithendeni.

Yenza ama-reps ayi-8 ohlangothini ngalunye.

Beka-Phansi iBurpee

A. Yima ngezinyawo ububanzi bucishe bube bububanzi be-hip.

B. Squat phansi ukubeka izandla phansi, bese weqa izinyawo ubuyele eplankini, bese wehlisa umzimba phansi ngokushesha.

C. Cindezela umzimba phansi bese weqa izinyawo uye phambili ngaphandle kwezandla, bese ume ugxume, ufinyelele izandla ngaphezulu.

D. Mhlaba kancane bese wehlela eskhungweni ukuze uqale umfuziselo olandelayo.

Yenza ama-reps ayi-8.

Buyekeza kwe-