Buza umqeqeshi weCeleb: Izinyathelo ezi-3 Okufanele Uzenze

-Delile

• I-Trap Bar Deadlifts
• AmaChinups
• IHill Sprints
• Buyekeza kwe-

Umbuzo: Ukube ubungakhetha kuphela izivivinyo ezintathu ukuze unikeze abesifazane ithuba labo elihle lokuncipha nokuqina, bebezoba yini futhi ngani?

A: Ukuze wandise imiphumela yakho, ngincoma ukuthi wengeze izivivinyo ezintathu ezilandelayo ohlelweni lwakho.

Uma ungumuntu osaqalayo, yenza amasethi ama-3 okuphindaphinda okungu-10-12, uphumule imizuzwana engama-60 phakathi kwesethi ngayinye. Kwabaqeqeshwayo abamaphakathi/abathuthukile, yenza amasethi ama-3 wokuphindaphinda okungu-8-10, uphumule imizuzwana engama-60-75 phakathi kwesethi ngayinye.

I-Trap Bar Deadlifts

Lokhu kuwukuzivocavoca okuhle komzimba wakho ophansi, ikakhulukazi ama-quads akho, ama-hamstrings, nama-glutes, kanye nomnyombo wakho wonke. Kulula ukufunda ifomu elifanele, ngakho-ke noma ngabe umusha ekuqeqesheni amandla, unga (futhi kufanele) uqale ukwenza ukubulala.

Uma ijimu yakho ingenayo ibha yesicupho (kwesinye isikhathi ibizwa nge-hex bar), sebenzisa ama-dumbbells esikhundleni salokho. Indawo yakho yesandla izolingana nezintende zibheke ngaphakathi.

Ithiphu yefomu: Qiniseka ukuthi uphusha izinkalo zakho emuva bese ubeka isisindo sakho maphakathi / emuva kwengxenye yonyawo lwakho. Bamba isifuba sakho siphezulu, ubheke phambili, futhi ugcine umgogodla ongathathi hlangothi phakathi nokuhamba konke.

AmaChinups

Ama-Chinups ayindlela enhle yokuzivocavoca umzimba ongaphezulu ukuze uqondise ama-lats akho, i-mid-back, nezingalo. Uma ungaqinile ngokwanele kuma-chinups esisindo somzimba (njengoba kubonisiwe), zama ama-chinups asizwa ngebhendi. Vele ubophe umkhawulo owodwa webhande lerabha elikhulu uzungeze ibha ye-chinup bese uyidonsa ngakolunye uhlangothi lwebhande, unamathisele ibhande ngokuqinile kubha. Bamba ibha ngobubanzi behlombe, ukubamba ngaphansi kwesandla, beka amadolo akho ku-loop yebhendi (noma cela othile akudonselele ibhande emadolweni akho), bese wenza isethi yakho.

Indlela yokusiza ibhendi izokuvumela ukuthi wenze ama-chinups aphelele, futhi ilingisa ukunyakaza ngokunembe kakhudlwana kunomshini osizwayo ozowuthola kumajimu amaningi. Njengoba uba namandla, ungasebenzisa ibhendi ekunika usizo oluncane.

IHill Sprints

Ukugijima ekuthambekeni kuyindlela enhle yokwenza izikhawu zombili ukulungiselelwa nokulahleka kwamafutha. Ukuthambekela ngokwemvelo kunciphisa ubude bakho bezinyathelo (uma kuqhathaniswa nokuphrinta okuvamile), okunciphisa ingozi yokudonsa umsipha wakho. Uma usaqala, ungaqala ngokugijima ukhuphuke igquma bese wehla. Phakathi namasonto ambalwa, sebenzela ekugijimeni ngokushesha ngangokunokwenzeka. Ngincoma ukuqala ngokuthambekela okungamaphesenti ama-3-5 futhi ngisebenze kancane kancane ngiye emagqumeni aqinile.

Qiniseka ukuthi wenza ukufudumeza okunamandla ngaphambi kwesikhathi ngasinye sokuphrinta. (Chofoza lapha ukuze ubone ukufudumala komzimba okuphelele engikudizayinele i-SHAPE's Strong, Sexy Arms Challenge.)

Izithombe zikaJessi Kneeland zithathwe ePeak Performance NYC

Buyekeza kwe-