Le Workout Yezintambo Eshisa Amanqatha Izoshisa Amakholori Asezingeni Elikhulu

-Delile

• Isifunda 1
• Isifunda 2
• Isekethe 3
• Buyekeza kwe-

Zingaphindeka kabili njengamathoyizi wokudlala, kepha izintambo zeqa yithuluzi lokugcina lokuzivocavoca okuchoboza ikhalori. Ngokwesilinganiso, intambo yokugxuma ishisa amakhalori angaphezu kuka-10 ngomzuzu, futhi ukushintsha ukunyakaza kwakho kungakhuphula lokho kusha. (Bheka lokhu kuzivocavoca kwezintambo zokudala ikhalori.)

Lokhu kuzivocavoca okuvela kuRebecca Kennedy, umqeqeshi weBarry's Bootcamp kanye nomqeqeshi omkhulu weNike, kufaka izinto ezahlukahlukene ezizokugcina ezinzwaneni zakho. Inhliziyo yakho izoshaya ngamandla kusukela ngomzuzu wokuqala. Sula intambo yakho endala, khetha uhlu lwakho lwadlalwayo olutholayo oluthandayo, bese weqa.

Isebenza kanjani: Qedela isifunda ngasinye, ukhumbule ukuthatha ikhefu lamanzi futhi uphumule njengoba kudingeka phakathi. Futhi yebo, hydrate!-uzojuluka kakhulu.

Uzodinga: Intambo yokugxuma

Isifunda 1

Dlulisela Phambili

A. Qala ngokugxuma intambo uphumule ngemuva kwezinyawo. Swayiphela intambo phezulu ngenhla kwekhanda naphansi phambi kwezinyawo. Qhubeka weqa intambo kulo lonke lolu vivinyo.

B. Gxumela phambili nangemuva, ushintshana ngokushwibeka kwentambo ngakunye.

Yenza ama-reps amaningi ngangokunokwenzeka (i-AMRAP) imizuzwana engama-30.

Side to Side

A. Qala ngokugxuma intambo uphumule ngemuva kwezinyawo. Swayiphela intambo phezulu ngenhla kwekhanda naphansi phambi kwezinyawo. Qhubeka nokugxuma intambo ngesikhathi sokuzivocavoca.

B. Jikela kwesokudla, bese ngakwesokunxele, ushintshana ngapha nangapha ngentambo ngayinye.

Yenza i-AMRAP imizuzwana engama-30.

Hamba Phambili Hop Emuva

A. Qala ngentambo yokugxuma ephumule ngemuva kwezinyawo. Swayiphela intambo phezulu ngenhla kwekhanda naphansi phambi kwezinyawo. Qhubeka weqa intambo kulo lonke lolu vivinyo.

B. Iya phambili njengoba ugxuma usuka kwesokunxele uye ngonyawo lwesokudla; kwesobunxele, kwesokudla, kwesokunxele, kwesokudla.

C. Yeqela emuva izikhathi ezi-4.

Yenza i-AMRAP imizuzwana engama-30

Idolo Eliphezulu

A. Qala ngokugxuma intambo uphumule ngemuva kwezinyawo. Swayiphela intambo phezulu ngenhla kwekhanda naphansi phambi kwezinyawo. Qhubeka weqa intambo kulo lonke lolu vivinyo.

B. Letha idolo kwesokunxele esifubeni; buyisela unyawo phansi njengoba uletha idolo langakwesokudla esifubeni.

D. Qhubeka ushintshe amadolo aphakeme.

Yenza i-AMRAP imizuzwana engama-30.

Isifunda 2

Umlenze Wakwesokudla

A. Yima ngonyawo lwesokudla nentambo yokweqa ihlale ngemuva kwezinyawo. Intambo ye-Swing phezulu ngenhla kwekhanda nangaphansi phansi ngonyawo.

B. Qhubeka nokugxuma intambo njengoba ugxuma ngonyawo lwesokudla.

Yenza i-AMRAP imizuzwana engama-30.

Umlenze Wesokunxele

A. Yima ngonyawo lwesokunxele nentambo yokugxuma ihlale ngemuva kwezinyawo. Swayiphela intambo phezulu ngenhla kwekhanda naphansi phambi konyawo.

B. Qhubeka nokugxuma intambo njengoba ugxuma ngonyawo lwesobunxele.

Yenza i-AMRAP imizuzwana engama-30.

Jikela umzimba kwesokudla

A. Qala ngentambo yokugxuma ephumule ngemuva kwezinyawo. Swayiphela intambo phezulu ngenhla kwekhanda naphansi phambi kwezinyawo. Qhubeka weqa intambo kulo lonke lolu vivinyo.

B. Sonta okhalweni uye kwesokudla bese ubuyela enkabeni. Qhubeka ushintshana kusuka ohlangothini kuya maphakathi.

Yenza i-AMRAP imizuzwana engama-30.

Jikela Umzimba Kwesokunxele

A. Qala ngentambo yokugxuma ephumule ngemuva kwezinyawo. Intambo ye-Swing phezulu ngenhla kwekhanda nangaphansi phambi kwezinyawo. Qhubeka weqa intambo kulo lonke lolu vivinyo.

B. Sonta okhalo kwesokunxele bese ubuyela phakathi nendawo. Qhubeka ushintshana kusuka ohlangothini kuya maphakathi.

Yenza i-AMRAP imizuzwana engama-30.

Ngaphansi Ngaphansi

A. Qala ngentambo yokugxuma ephumule ngemuva kwezinyawo. Swayiphela intambo phezulu ngenhla kwekhanda naphansi phambi kwezinyawo. Qhubeka weqa intambo kulo lonke lolu vivinyo.

B. Letha idolo kwesokunxele esifubeni; buyisela unyawo phansi njengoba uletha idolo langakwesokudla esifubeni ukwenza amadolo aphakeme.

C. Letha zombili izinyawo phansi; gxumela phezulu, bese uswayipha ngokushesha intambo yeqa phezulu, uzungeze, nangaphansi kwakho kabili ngaphambi kokuhlala kancane.

Yenza i-AMRAP imizuzwana engama-30.

Isekethe 3

Umlenze Wakwesokudla Phambili

A. Yima ngonyawo lwesokudla ngentambo yokugxuma elale ngemuva konyawo. Intambo ye-Swing ngenhla kwekhanda iye phansi phambi konyawo lwesokudla. Qhubeka weqa intambo kulo lonke lolu vivinyo.

B. Gxumela phambili nangemuva ngonyawo lwesokudla kuphela.

Yenza i-AMRAP imizuzwana engama-30.

Umlenze Wakwesobunxele Phambili

A. Yima ngonyawo lwesobunxele ngentambo yokugxuma elale ngemuva konyawo. Intambo ye-Swing ngenhla kwekhanda iye phansi phambi konyawo lwesobunxele. Qhubeka ugxume intambo ngesikhathi sokuzivocavoca

B. Jikela phambili ubuyele emuva ngonyawo lwesobunxele kuphela.

Yenza i-AMRAP imizuzwana engama-30.

Ukubuyela Emlenzeni Wakwesokudla (ohlangothini)

A. Yima ngonyawo lwesokudla ngentambo yokugxuma elale ngemuva konyawo. Intambo ye-Swing ngenhla kwekhanda iye phansi phambi konyawo lwesokudla. Qhubeka weqa intambo kulo lonke lolu vivinyo.

B. Gxumela kwesokudla bese kwesobunxele ngonyawo lwesokudla kuphela.

Yenza i-AMRAP imizuzwana engama-30.

Umlenze wangakwesobunxele emuva (ohlangothini)

A. Yima ngonyawo lwesobunxele ngentambo yokugxuma elale ngemuva konyawo. Intambo ye-Swing ngenhla kwekhanda iye phansi phambi konyawo lwesobunxele. Qhubeka weqa intambo kulo lonke lolu vivinyo.

B. Jikela kwesobunxele bese kwesokudla ngonyawo lwesobunxele kuphela.

Yenza i-AMRAP imizuzwana engama-30.

Idolo Eliphakeme

A. Qala ngokugxuma intambo uphumule ngemuva kwezinyawo. Intambo ye-Swing phezulu ngenhla kwekhanda nangaphansi phambi kwezinyawo. Qhubeka nokugxuma intambo kulo lonke umsebenzi.

B. Letha idolo kwesokunxele esifubeni; buyisela unyawo phansi njengoba usondeza idolo elingakwesokudla esifubeni.

D. Qhubeka ushintshanisa amadolo aphakeme.

Yenza i-AMRAP imizuzwana engama-30.

Buyekeza kwe-