Isisetshenziswa Ka-Bob Harper Asikho Isisetshenziswa, Umzimba Ophelele, Ukuzivocavoca Kokwenza Noma Kukuphi

-Delile

• I-Bob Harper's No-Equipment Core Blaster Workout
• Phusha-up
• Abaqwali Bentaba
• Isikweleti Somoya
• Hlala kahle
• Phumula
• Buyekeza kwe-

Ngena kunoma yikuphi ukuzivocavoca ngosayizi ogcwele futhi kunezisindo ezikhululekile nemishini kunabantu abaningi abazi ukuthi benzeni. Kukhona ama-kettlebell namabhendi okumelana, izintambo zempi, namabhola e-Bosu-futhi lokho kuyiphuzu nje le-iceberg yemishini yokufaneleka. Yize yonke le gear ingaphonsela inselelo umzimba wakho namandla akho ngezindlela ezintsha, awudingi ukwengeza ngokweqile inqubo yakho ukuze uthole ukuzivocavoca okuhle, okusebenzayo. Eqinisweni, kukhona ucezu "lwezinto" olulodwa kuphela oludingayo: umzimba wakho.

Ukuzivocavoca umzimba kuyisisekelo sanoma yikuphi ukujima. Yingakho uBob Harper, umqeqeshi, ubuntu be-TV, nomlobi wencwadi entsha I-Super Carb Diet, Ukhethe ukuhamba okulula komzimba okuncane njengokuzivocavoca kokuzivocavoca umzimba okuphelele okugxile ikakhulu ekuqhumeni ingqikithi yakho nokukhuphula izinga lokushaya kwenhliziyo yakho. (Okuhlobene: Inselelo Yezinsuku ezingama-30 ye-Cardio HIIT Eqinisekisiwe Ukuthuthukisa Isilinganiso Senhliziyo Yakho)

"Lokhu kuzilolonga kungenziwa noma kunini, noma kuphi, ngaphandle kwemishini, ngakho-ke kulula ukungena osukwini lwakho noma ngabe umatasa kangakanani," kusho uHarper. Kungani lezi zivivinyo, ikakhulukazi? "Bakhomba ngempumelelo wonke amaqembu emisipha abalulekile futhi banikeze ukuzivocavoca okuhle kwe-cardio," usho njalo. Ngaphezu kwalokho, uzomangala lapho uthola ukuthi ngalinye lalawa ma-bodyweight exercise zeros angene emisipheni esemqoka ovela kwelinye i-angle, ukuze ukwazi ukuwafaka labo abs futhi wandise ukukhuthazela kwakho ngasikhathi sinye.

"Ukuhlanganiswa kokuzivocavoca umzimba phezulu nangaphansi, kanye nokunyakaza okusebenzayo, kwenza lokhu kube yindlela enzima kodwa esheshayo nephumelelayo yokuqeqesha," kusho uHarper.

Udinga ukuguqula? UHarper wabelana ngokuthi ukuzivocavoca ngakunye kungashintshwa kanjani ukuze ukwazi ukuqedela isifunda ngokuphepha. Uma ufuna ukwenza lezi zivivinyo zomzimba zibe nzima, zilinganise ngokungeza izinsimbi: Bamba i-dumbbell ngesikhathi sezikwele noma usebenzise izinsimbi zamaqakala lapho wenza abagibeli bezintaba. Ungangeza futhi nobunzima bokuhlala kwendabuko ngokubeka izandla zakho ngemuva kwekhanda esikhundleni sokuwela ngaphambi kwesifuba sakho.

I-Bob Harper's No-Equipment Core Blaster Workout

Isebenza kanjani: Isifunda silandela ukwakheka kwe-AMRAP (imijikelezo eminingi ngangokunokwenzeka). Qedela ukuzivocavoca ngakunye kwalokhu okulandelayo, uhamba ngokushesha ngangokunokwenzeka ukuze uqedele ama-reps ayabelwe. Hamba ngokuqondile usuka kwesinye isivivinyo uye kwesinye ngaphandle kokuma, bese uphumula njengoba kudingeka (khumbula ukuthi ungavumeli ukushaya kwenhliziyo yakho kwehle kakhulu) ngaphambi kokuqala ukujikeleza futhi. Umgomo ukuqedela imijikelezo eminingi yesifunda ngangokunokwenzeka ngemizuzu engama-20 noma engama-30 (kuya ngokuthi ufuna isikhathi sokuzivocavoca sibe isikhathi esingakanani).

Phusha-up

10 ukuphindaphinda

Ukuguqulwa: emadolweni akho

Abaqwali Bentaba

20 reps

Ukuguqulwa: yehlisa ijubane; phakamisa izandla esihlalweni noma ku-stepper

Isikweleti Somoya

10 ukuphindaphinda

Ukuguqulwa: ukushintsha amaphaphu

Hlala kahle

20 reps

Ukuguqulwa: ububanzi obuncane bokunyakaza

Phumula

Ingabe ufuna imibono yokuthi ungenza kanjani uphethiloli futhi ululame ekusebenzeni kwakho? Bheka i-EatingWell.com ukuthola izindlela ezimbili zokuphuma encwadini entsha kaHarper-i-parfait yama-yogurt yamaGrikhi ukuthola amandla wangaphambi kokuzivocavoca kanye nesiphuzo se-almond-flavored protein ukuze unikeze imisipha yakho ukululama abakudingayo ngemuva kokuzivocavoca.

Buyekeza kwe-