I-Exclusive Barry's Bootcamp Workout-Body Workout

-Delile

• Buyekeza kwe-

Uma wake waya ekilasini likaBarry's Bootcamp, uyazi ukuthi kuyindlela yokuzivocavoca ye-cardio engenamandla nokuqina okuzokhahlela isinqe sakho ngokuqinile endaweni emnandi, yokupompa umculo. Ikilasi lesiginesha lehora elilodwa, elihlanganisa imizuzu engu-25-30 yokuqeqeshwa kwesikhashana ku-treadmill kanye nemizuzu engu-25-30 yokuqeqeshwa kwamandla kusetshenziswa izinsimbi zamahhala, amabhande okumelana nokunye, yakhelwe "ukushaqisa" umzimba ukuze uthuthukise isimiso sakho senhliziyo. , ngenkathi isiza ukukhanyisa ama-calories nokwakha imisipha. (Uma usebenza ngokusemandleni akho, kuthiwa ikilasi elithatha ihora elilodwa lishisa kufika kuma-calories ayi-800 kuye kwayi-1 000!)

Izindaba ezinhle ukuthi, uma ungeke ukwazi ukuya ekilasini (noma ungenaso isitudiyo eduze nawe), usengakwazi ukujima. Sihlanganyele no-Barry Jay ngokwakhe ukukulethela ukujima komzimba ogcwele kwehora elilodwa ukuze ukwazi ukuzuza izinzuzo zesu lakhe eliyingqayizivele lekhefu ekhaya, noma usohambeni. (Ngohlobo lwemizuzu engama-30, zama iBarry's Bootcamp-Inspired Abs, Butt, neCore Workout yethu!)

Uzodinga:

I-treadmill, ibhande lokumelana, nezisindo zesandla

Isigaba 1: I-Treadmill

Sicela uqaphele ukuthi izivinini ezinikeziwe ziyisiphakamiso nje futhi ungasebenza ngejubane lakho. Umgomo ukukunikela ngakho konke!

3 imiz ukuhamba / ukugijima ufudumale (3.5 - 6.0 mph)

1 iminithi ugijime (6.0 - 8.0)

1 min sprint (8.5 noma ngaphezulu)

1 iminithi ululame / uhambe (3.5)

Thambekela ku-2.0

1 iminithi ugijime (6.0 - 8.0)

1 min sprint (8.5 noma ngaphezulu)

1 iminithi ululame / uhambe (3.5)

Hamba ku-4.0

1 iminithi ukugijima (6.0 – 8.0)

1 min sprint (8.5 noma ngaphezulu)

1 iminithi ukululama/ukuhamba (3.5)

Thambekela ku-6.0

1 iminithi ugijime (6.0 - 8.0)

1 min sprint (8.5 noma ngaphezulu)

1 iminithi ukululama/ukuhamba (3.5)

Isigaba 2: Umsebenzi Waphansi

Qedela umsebenzi ngamunye iminithi elingu-1.

Isando Curl

Yima ngezinyawo zakho ezinqeni ububanzi ububanzi namadolo agobe kancane, aphethe izinsimbi eziphakathi noma ezisindayo (8-12 lbs) ezinhlangothini zakho. Gcina izindololwane zakho zinamathele ku-torso nezintende zezandla zakho zibhekene, phakamisa izisindo ukuze izandla zakho zifinyelele emahlombe akho. Ngemuva kwalokho, ngokuhamba okugcwele okugcwele, zibuyisele phansi ngaphandle kwamathanga akho.

I-Curl eqondile

Qala ngesimo esifanayo njengama-curls esando anesisindo esifanayo. Kulokhu, izintende zibheke ngaphandle lapho izandla ziphansi emathangeni; izinsimbi zibhekene nomzimba wakho lapho zenyuselwa esilevini. Yenza lokhu kuhamba, ngobubanzi obugcwele bokuhamba, kancane futhi ulawulwe, ngaphambi kokusheshisa.

I-Curl ebanzi

Manje, thatha izingalo ziye ngaphandle lapho ugoba uqonde ngaphakathi nangaphandle.

I-Rubber Band Curl

Yima maphakathi nebhande lokumelana, izinyawo zihlukane ububanzi, zibambe noma yikuphi ukuphela kwebhande. Ukugcina ukugoba okuncane emadolweni, yenza ukulandelana kwama-curls okuqondile ngamabhande enjoloba esikhundleni sezisindo. Lokhu kuzohlinzeka ngohlobo oluhlukile lokusha!

I-Tricep Kickback

Yima ngamadolo agobe ngaphezudlwana, isifuba sibheke phansi, izinqe ziphume, futhi umhlane uphansi. Ukugcina izindololwane zisondele emzimbeni, ziletha isisindo esifubeni sakho, bese uqondisa izingalo ngemuva kwakho ngokuphelele. Lapho izingalo ziqondiswa, kufanele zihambisane nezinqulu zakho.

I-Tricep ephezulu

Yima mude amadolo agobe kancane. Bamba izinsimbi (sebenzisa eyodwa noma zombili) phezulu ngenhla kwekhanda ngezingalo eziqondile. Yehlisa isisindo (s) ngemuva kwekhanda, ukugoba endololwaneni. Qondisa izindololwane futhi ubuyisele isisindo ngaphezulu, bese uphinda ngokunyakaza okulawulwayo. Qiniseka ukuthi ugcine izindololwane zibheke phambili futhi uzigcine zisondelene ngangokunokwenzeka.

I-Tricep Skull Crusher

Lala ebhentshini futhi ulethe izinsimbi zakho phezulu ngaphezu kwesifuba sakho izingalo eziqondile. Letha izinsimbi ndawonye ukuze zithinte. Goba ezindololwaneni, kancane, futhi wehlise izisindo phansi ukuze zize eduze kwendlebe yakho yangakwesokudla. Qondisa izingalo uzibuyisele phezulu bese wehlisela endlebeni ephambene. Yenza imizuzwana engama-30 ngakwesokudla, bese ngakwesokunxele. (Qaphela ukuthi ikhanda kufanele lihlale endaweni efanayo sonke isikhathi ngakho-ke ama-triceps kufanele asebenze ukuletha isethi yezisindo ukusuka kolunye uhlangothi kuya kolunye!)

I-Deadlift

Yima ubude, izinyawo zihlukaniswe kancane, isisindo esandleni ngasinye, izandla eceleni kwakho. Letha izinsimbi phambi kwakho izintende zezandla zibheke ocwebezelweni lwakho, bese wehlisa kancane izinsimbi emaqakaleni akho, ugcine umqolo wakho usicaba ngangokunokwenzeka. Kumayelana nokukhipha isinqe sakho nokugcina imilenze yakho iqonde lapho wehla ukuze uzwe umsebenzi ezinsimbini zakho. Kancane kancane uzibuyisele ekumeni. Le nhlangano hhayi ngejubane. Kufanele ihambe kancane futhi ilawulwe. Uma ukwazi ukwenza lokhu phambi kwesibuko, jikela eceleni ukuze ubone iphrofayela yakho futhi uhlole ifomu lakho. Ingemuva akufanele ijikeleze lapho wehla. Indlela engcono kakhulu yokugcina i-flat back ukugcina isifuba sakho siphakamisiwe.

Amahlombe Akhulisa Kuphela

Yima mude futhi "zip" up up the abs njengoba uphakamisa izindololwane. Cabanga ngakho njengokufaka i-jacket-start kusuka ezansi, bese uzifaka lezo zisindo kuze kufike esilevini sakho!

Ukufa / Ukuphakamisa Amahlombe

Qhubeka nokunyakaza okubulalayo futhi lapho ufika ekumeni, phakamisa izinsimbi ukusuka ekuphakameni kwesinqe kuye emahlombe agcina izindololwane zibanzi.

Isikwele

Bamba izinsimbi ngaphezulu kwamahlombe akho (noma ezinhlangothini zakho) futhi uthathe indawo ebanzi. Gcina isisindo ezithendeni zakho njengoba ugoba amadolo ngokujulile, ukhiphe isinqe sakho. Njengesivivinyo sefomu, zama ukunyakazisa izinzwane zakho uma ungezansi ukuze uqinisekise ukuthi isisindo sakho sonke sikulezo zithende!

I-Squat Overhead Cindezela

Yehlisela esikweleni, ukhumbula ifomu ukusuka ekuhambeni kokugcina. Uma umile, letha izinsimbi emahlombe, bese ukhuphuka phezulu ukuze izinsimbi zicishe zithinte. Gcina izintende zibheke ngaphandle futhi zehlise izingalo zibe indawo yepali, bese uzibuyisela phansi emaceleni ukuze uthole i-squat elandelayo.

Cindezela Okuphezulu Kuphela

Susa i-squat futhi unikeze imilenze yakho ikhefu elincane ukuze ukwazi ukugxila emahlombe nangemuva.

Isigaba 3: Isikebhe sokunyathelisa

1 iminithi ukugijima (5.5 – 6.5)

1 min sprint (8.5 noma ngaphezulu)

1 iminithi ukululama/ukuhamba (3.5)

Umjaho ongu-2 min (ijubane elikhulu lika-7.0 - 9.0)

1 iminithi ukululama/ukuhamba (3.5)

1 iminithi ugijime (7.0 - 8.0)

1 iminithi ukugijima nokukhuphuka kwamaphoyinti agcwele angu-2 ngesivinini (9.0 – 10.0)

Iminithi eli-1 khipha iphuzu (8.0 - 9.0)

1 min 2 amaphuzu ngokushesha (10.0 - 11.0)

1 iminithi ukululama/ukuhamba (3.5)

Iminithi eli-1 lokugcina le-Sprint-go for it!

Isigaba 4: Umsebenzi Waphansi

Bamba Qedela umsebenzi ngamunye ukuze uthole umzuzu owodwa lilinye.

I-Dumbbell Jackknife eyodwa

Lala ebhentshini ngomhlane. Letha umzimba wakho ulayini owodwa oqondile nezingalo zakho zeluliwe, ubambe i-dumbbell eyodwa ngaphezulu futhi ugcine imilenze iqonde futhi icindezelwe ndawonye, ​​yelulwe ekuphakameni kwe-hip. Letha imilenze iqonde phezulu ngenkathi uletha isisindo ezandleni zakho emaqakaleni akho, wenze isimo se- "V" ngomzimba wakho. Zama ukususa amahlombe akho ebhentshini ngangokunokwenzeka. Yehlisa ngokucophelela bese welula izingalo nemilenze futhi, bese uyaphinda.

Dumbbell Kuze Kuzwane

Susa ukunyakaza kwesandiso futhi ugcine amahlombe ebhentshini nasemilenzeni iqonde phezulu kuma-90 degrees. Gcoba i-abs njengoba ucindezela i-dumbbell ukuya ezinzwaneni.

Ama-crunches

Beka i-dumbbell bese uqhubeka nokugoqeka, uletha iminwe yakho kuze kube sezinzwaneni zakho.

Ukukhahlela Ibhayisikili

Ukubeka umhlane wakho ebhentshini, letha amadolo akho endaweni yethebulethi, ugobile nge-90-degree angle. Letha izingalo ngemuva kwekhanda, kodwa qaphela ukuthi ungayihluphi intamo. Indlela enhle yokukhumbula ukuthi ungadonsi intamo yakho ukubeka iminwe ezungeze izindlebe. Phakamisa amahlombe ebhentshini, shwabanisa izibopho zakho njengoba uletha indololwane yakho yangakwesobunxele edolweni lakho langakwesokudla, welula umlenze ongakwesobunxele (wesobunxele) uqonde ngqo. Phinda ngapha, bese ushintsha. Shintshela futhi ngakolunye uhlangothi ngemuva kokuphindaphinda okubili ohlangothini ngalunye.

Ukukhahlela Ibhayisikili

Qhubeka ngebhayisikili imilenze, uletha indololwane ebhekene nedolo elihlukile. Phendula kabili ohlangothini ngalunye esikhundleni sezimbili. Sheshisa uma usuyitholile i-hang it!

I-Pushup

Letha isifuba sisondele emhlabathini ngangokunokwenzeka ukwandisa ukusha. Khulisa imilenze ukuze wenze ama-pushups abe lula. Uma udonsa kanzima, woza uguqe ngamadolo.

Ipulangwe

Woza endololwaneni ubambe ipulangwe. Umzimba kufanele ube umugqa owodwa oyisicaba; qiniseka ukugcina i-butt phansi futhi ihambisana nomzimba wonke.

Igobile Phezu Komugqa

Beka idolo lakho langakwesobunxele ebhentshini nasemlenzeni wangakwesokudla ngemuva kwakho, welulwa uqonde. Ngesisindo esisindayo esandleni, gwedla indololwane uye phezulu ngasesilingini bese ubuyisela ingalo phansi endaweni eqondile. Inselelo ukugcina izinkalo ziqondile, ngakho-ke ukunyakaza kusebenza izingalo kanye ne-abs. Phinda ngakolunye uhlangothi.

I-Lat Donsela ngaphezulu

Lala ngemuva futhi welule i-dumbbell esindayo ngaphezulu. Gcina izingalo ziqonde njengoba uphakamisa i-dumbbell ngaphezulu kwesifuba, bese wehlisa emuva phansi ngemuva kwekhanda.

Isifuba Cindezela

Beka emuva ebhentshini. Nweba izingalo phezu kwekhanda, ubambe izisindo ezinzima, bese wehlisa endaweni yepali ngaphambi kokucindezela phezulu.

Umshini Wokuvala Isifuba Ovaliwe

Ngokuthinta izinsimbi nezintende zibhekene, kwehle kuye esifubeni, bese ucindezela emuva.

Isando Cindezela

Izintende zibhekene, letha izinsimbi ngaphezulu kwesifuba ngezingalo eziqondile. Ukugcina izisindo zihlukanisiwe kancane, zehlise phansi ziye esifubeni, bese ucindezela phezulu.

I-Hammer Press, i-Close Grip Combo

Hlanganisa ukuhamba okubili kokugcina ngokuletha izisindo ndawonye nge-rep eyodwa, bese uhlukanisa izinsimbi zempinda elandelayo. Shintshanisa iminithi elingu-1.

Ukwenzile!

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