I-Barry's Bootcamp-Inspired Abs, Butt, kanye ne-Core Workout

-Delile

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Uma ungumuntu othanda amakilasi avunyelwe osaziwayo, anetimu yephathi evela ku-Barry's Bootcamp, usenhlanhleni. Sithephe umqeqeshi osaziwayo u-Derek DeGrazio we-Barry's Bootcamp Miami Beach ukuze sidale ukujima okukhethekile kwemizuzu engu-30 kwe-cardio-strength okuklanyelwe ukushisa amafutha ngenkathi kunwebeka i-abs, butt, and core ("ABCs") kusetshenziswa ifomethi yesikhawu yesiginesha ka-Barry's Bootcamp. (Lapha, amakilasi we-15 Boutique Fitness Ongawenza Ekhaya!)

Nakhu ukuthi kusebenza kanjani: Imijikelezo yokunyathelisa ishintshana phakathi kwezikhawu zokuthambekela nezokusubatha ukushisa amanoni, kuyilapho imijikelezo emithathu yokuqeqesha amandla "igcwala ngokweqile" imisipha ukubaza nokukhuluma. Zizwe ukhululekile ukwandisa isisindo uma ufisa- "isisindo esikhulu, ushintsho lukhulu," kusho uDeGrazio.

Izisetshenziswa:

1 umshini wokunyathela

Isethi engu-1 yezisindo zamahhala (amaphawundi angu-5-10)

1 umata noma ithawula

Isivinini seTreadmill esiphakanyisiwe:

Abaqalayo: Jog 5.0. Run 6.0. I-Strong Run (SR) 7.0. I-Sprint 8.0+

Lesisemkhatsini: Jog 6.0. Gijimani 7.0. I-SR 8.0. I-Sprint 9.0+

Okuthuthukisiwe: Jog 7.0. Run 8.0. I-SR 9.0. I-Sprint 10.0+

Umjikelezo 1

Amaminithi 0-5: Ukuzifudumeza ngomshini wokunyathelisa

0-1: Jog

1-2: Gijima

2-3: Jog

3-4: Qalisa

4-5: SR

Amaminithi 5-10: Ukuqina Kokuqina

5-6: Squat nge-Front Raises

Yima ngezinyawo zihlukaniswe ububanzi emahlombe, bese ubamba izinsimbi ezi-2 phambi kwamathanga, izingalo zilulelwe phansi, izintende zibheke umzimba. Kancane kancane uhlale emuva ku-squat, uhole ngemuva, isisindo ezithendeni, imilenze ihambisana phansi, amadolo ngemuva kwezinzwane. Ngesikhathi esifanayo, phakamisa izingalo zombili kude nomzimba. Qeda ngezingalo ezikhiyiwe phambi kobuso, ngenkathi uhleli ku-90-degree angle squat. Phinda umzuzu ongu-1.

6-6:30: I-Flutter Kicks

Lala emuva kumata noma ithawula. Phakamisa imilenze cishe amayintshi angu-6-8 ukusuka phansi, izinyawo zigobile, umlenze owodwa uphakeme kunomunye, bese uqala ukubhakuza, ushintshanisa umlenze ngamunye phezulu naphansi imizuzwana engu-30.

6:30-7:30: Squat with Front Raises

7:30-8: I-Flutter Kicks

I-8-9: I-squat ene-Front ephakama

9-10: Ipulangwe Langaphambili

Lala ngesisu, izingalo zangaphambili nezandla phansi, izindololwane ngaphansi kwamahlombe. Cindezela phansi usebenzisa izingalo namabhola ezinyawo. Uzigcina uqondile, yima endaweni iminithi elingu-1. Qiniseka ukuthi uyaphefumula!

Umjikelezo 2

Amaminithi 10-15: I-Treadmill Incline Interval

I-10-11: Gijima - amaphesenti angu-2 ethambekele

11-12: Run - amaphesenti ayisithupha athambekele

I-12-13: Gijimani - amaphesenti angu-4 athambekele

I-13-14: Gijimani - amaphesenti angu-8 ethambekele

14-15: Run - amaphesenti ayishumi athambekele

Imizuzu 15-20: Ukuqina Kokuqina

15-16: Right Lunge with Raise

Yima izinyawo zihlukene ngobubanzi behlombe, izandla emaceleni, ngayinye ibambe isisindo sesandla, izintende zibhekane. Hamba phambili ngomlenze wesokudla, isifuba ngaphandle, amahlombe emuva. Ngenkathi uphokophela phambili, phakamisa zombili izingalo kude nomzimba, uhlanganyele umgogodla, uqede ngomlenze ngaphambili, idolo ngemuva kwezinzwane, nezingalo ezelulwe ezingeni leso. Phinda umzuzu ongu-1.

16-16:30: Amadwala Angenalutho

Lala ngomhlane, imilenze yeluliwe futhi yaphakamisa cishe amasentimitha ayishumi ukusuka phansi, izingalo ngemuva kwekhanda, ama-biceps anamathiselwe ezindlebeni. Gcina lesi sikhundla unamathele phambili nasemuva emuva emuva ngemizuzwana engama-30.

16: 30-17: 30: Kwesobunxele kweLunge ngeRise

17:30-18: Amadwala Angenalutho

18-19: Ukushintsha Amaphaphu Ngokuphakama

19-20: Amapulangwe ane-Hip Twist

Esimeni sepulangwe lomphambili njengoba kuchaziwe ngaphambili, jika inqulu yangakwesokudla ukuze uthinte phansi, ugcine amahlombe eyisikwele, bese ushintshela ohlangothini lwesobunxele. Qhubeka ushintshana imizuzwana engama-30.

Umjikelezo 3

Amaminithi 20-25: Isikhawu seTreadmill Sprint

20-21: Jog

21-22: SR

22-23: I-Sprint

23-24: Gijima

24-25: Ijubane

Amaminithi 25-30: Ukuqeqeshwa Amandla

25-26: Plié nge-Side Raise

Yima ngezinyawo ubanzi oluncane kunobubanzi besinqe, izithende zibheke ngaphakathi, izinzwane zibheke ngaphandle, izandla zinesisindo ngemuva kwesinqe, izintende zibheke isinqe. Hlala phansi ku-plié, isinqe esiholela emuva naphansi, isifuba siphumele ngaphandle. Ngenkathi uhleli emuva, phakamisa izingalo ohlangothini ngalunye, izintende zibheke phambili. Qeda ngemilenze efana ne-instep ebheke phambili nezingalo zelulelwe ohlangothini ezingeni leso. Phinda umzuzu ongu-1.

26-26: 30: Ukukhahlela kwebhayisikili

Ulale ngomhlane, izandla zibekwe ngemuva kwamadlebe, imilenze yeluliwe futhi iphakame phansi ngamayintshi ambalwa. Sonta indololwane yangakwesokudla uye emadolweni wangakwesokunxele, welula umlenze wangakwesokudla, bese ushintsha, indololwane yesobunxele uye emadolweni angakwesokudla. Phinda imizuzwana engu-30.

26:30: 27:30: UPlié noSide Raise

27:30: 28: Ukukhahlela Ibhayisikili

28-29: Plié nge-Side Raise

29-30: Ipulangwe Phambili/Emuva Amadwala

Qala endaweni yamapulangwe engaphambili njengoba kuchaziwe ngaphambili. Umzimba wedwala phambili, uletha amahlombe phezu kwezandla, upheqa izinzwane phezu kwezintambo zezicathulo phansi. Bese ubuyela emuva epulangwe. Phinda imizuzwana engu-30.

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