Ukuzivocavoca okungu-4 kuphela okudingayo ukuze ube ngumsubathi ongcono

-Delile

• Nge-Agility: Umdwebo 8 Isinyathelo Esisheshayo
• Ngamandla: Iboshwe nge-Hip Thrust
• Ngamandla: Dumbbell Snatch to Windmill
• Okokulinganisa: I-Lateral Hop-Chop
• Buyekeza kwe-

Cabanga ngabo bonke abasubathi abangochwepheshe obathandayo. Yini ebenza babe bakhulu kangaka ngaphandle kokuqina nokuzinikela kwabo kwezemidlalo? Ukuqeqeshwa kwabo amasu! Ama-Agility drills, ukunyakaza okulandelanayo nokujikelezayo, amandla namandla, nokugcizelela ukuzinza okuyisisekelo nokulinganisela konke kuyingxenye yalokho okwenza abasubathi basheshe, basheshe, futhi babe nokusubatha jikelele.

Akudingeki ukuthi ube ngumsubathi oqeqeshiwe onenkontileka yakwaNike ukuze uqeqeshe njengaye, futhi ngokwenza kanjalo kuzokhuphula amakhono akho noma ngabe ungumgijimi ohlose i-PR yakho elandelayo, iCrossFitter ebheke isilo nge-WOD yakho elandelayo, noma iQhawe Langempelasonto elifuna ngempela ukuzivocavoca ngaphandle kokulimala. (Okuhlobene: I-20-Minute Jillian Michaels Workout Yokukhuthaza Amandla Namandla)

Umqeqeshi uHannah Davis, umsunguli weBody By Hannah, uyazi ukuthi angaqeqesha kanjani abagijimi bansuku zonke futhi waklama le ndlela yokuzilolonga ezungeze isignesha yakhe ye-Body.Fit method. Lo mjikelezo uzokuguqula ube umsubathi onamandla-ngisho noma imidlalo ye-D1 ibingakaze ibe yingxenye yempilo yakho. Ukunyakaza ngakunye kwakhiwa ngokushelela, amandla, amandla, noma ibhalansi engqondweni, futhi ngokuhlangene kwakha kokubili ukusubatha okuhlelwe kahle kanye namakhono okusebenza okuphila kwansuku zonke. (PS Bheka izivivinyo ze-kettlebell ozithandayo zikaDavis ukuze uthole amaphupho aqinile wamaphupho akho.)

Isebenza kanjani: Yenza umsebenzi ngamunye umzuzu ongu-1 lilinye, uphumule imizuzwana engama-30 phakathi kokunyakaza ngakunye. Yenza imizuliswano emi-3 isiyonke.

Okudingayo: Isethi yama-dumbbell anesisindo esimaphakathi

Nge-Agility: Umdwebo 8 Isinyathelo Esisheshayo

A. Beka ama-dumbbell emhlabathini cishe amafidi angu-2 ukusuka, eyodwa ngaphambili futhi kancane ukuya kwesokudla kwenye ukuze abekwe ngokuhlukana kwe-diagonally.

B. Ukuqala phambi kwe-dumbbell engaphezulu, shova izinyawo uzungeze phezulu kwesisindo futhi udlule phakathi nendawo phakathi kwama-dumbbell, uze uzungeze ohlangothini lwesobunxele lwesisindo esingaphansi, ujike ngaphansi kwayo, udlule esikhaleni esingenalutho, bese ubuyela phezulu uzungeze i-dumbbell ephezulu. Uzokwakha iphethini ye-figure-8 ngezinyawo zakho.

Ngamandla: Iboshwe nge-Hip Thrust

A. Yima unezinyawo ububanzi futhi ubambe iziphetho ze-dumbbell eyodwa kunoma yisiphi isandla ekuphakameni kwesifuba. Phusha izithende ugxume uye phambili, ufike kancane.

B. Yehlisa izandla, usabambe i-dumbbell phansi ngqo phezu kwamahlombe, bese weqa izinyawo ubuyele endaweni yepulangwe.

C. Ngokushesha gxuma izinyawo zihlale ngaphandle kwezandla. Sukuma, bese uyashova uhlehle ukuze ufike endaweni yokuqala.

Ngamandla: Dumbbell Snatch to Windmill

A. Ukusuka ekumeni, ubambe i-dumbbell eyodwa esandleni sokunene, ungene ku-squat, uletha i-dumbbell phakathi kwemilenze ibekwe ngaphezulu ngenhla.

B. Yima ngokushesha, uphonsa i-dumbbell phezulu phezulu.

C. Ngengalo eqondile isabambe i-dumbbell up, twist torso, squat phansi, bese uletha isandla samahhala phansi ngemuva kwemilenze. Buyela kancane kancane ekumeni bese ubuyisela i-dumbbell endaweni yokuqala.

Okokulinganisa: I-Lateral Hop-Chop

A. Yima, ubambe iziphetho ze-dumbbell eyodwa kunoma yisiphi isandla phakathi komugqa. Hop kamuva ngasesandleni sokudla, uphakamisa umlenze ogobile kwesobunxele nokuhlanekezela isifuba uye kwesokudla.

B. Hop kamuva ngakwesobunxele, uphakamisa umlenze wokugoba ogobile kanye nomzimba osontekile ukusonta kwesobunxele. Phinda.

Buyekeza kwe-