Imodeli Yokufaneleka Yokuzivocavoca Edweba Umzimba Wakho Njengomsebenzi Wakho

-Delile

• Ukujima
• Amadolo Aphakeme
• Imigqa Egobile
• Abaqwali Bentaba
• I-Goblet Squat
• I-Beraw Crawl
• I-Offset Reverse Lunge
• Hlukanisa ama-Jump Burpees
• I-Lateral Lunge ene-Russian Twist
• I-Single-Leg Lateral Jumps iya eBhentshini
• UKettlebell Deadlift
• Frogger Broad Jumps
• Buyekeza kwe-

Amamodeli wokuqina akhokhelwa ngokoqobo ukuze asebenze futhi agcine imizimba yawo isesimweni esisezingeni eliphezulu. (Noma ngabe imuphi umumo okungenzeka-ngoba uyazi ukuthi sonke simayelana nalokho #LoveMyShape positivity.)

Kodwa lokho kusho ukuthi bayazazi izinto zabo uma kuziwa ekutholeni injabulo enkulu ngokujima kwakho okuhlanganisa u-Rebecca Kennedy, umqeqeshi ka-Barry's Bootcamp kanye nemodeli yokufaneleka, odizayine le modeli yokufaneleka. (Ufuna okuningi kule nkanyezi yonke? Vele uzame ukuzivocavoca umzimba we-superhero noma ukuvivinya umzimba okuqina kakhulu okuqinisa nakhona.)

Isebenza kanjani: Uzokwenza i-supersets of drill amandla imizuzwana engu-45, bese kuba i-plyometric drill imizuzwana engu-30. Sebenza kukho konke ukunyakaza kwemodeli yokufaneleka, bese uphumula iminithi elingu-1. Uma usaqala, zama ukuqedela isethi ephelele kathathu, abasubathi abaphakathi bazama amahlandla amane, bese bethuthuka bazama kahlanu.

Ukujima

A. Qala endaweni ephezulu yepulangwe ngezandla ubanzi kancane kunamahlombe.

B. Isifuba esingezansi phansi, ugoba izindololwane bese ubakhomba emuva kuma-degree angama-45, bese ucindezela kude naphansi ukuze uphakamise isifuba emuva ukuqala. Oqalayo: Tshala amadolo phansi. Okuphakathi: Yenza i-push-up evamile. Okuthuthukisiwe: Phakamisa unyawo olulodwa phansi.

Yenza i-AMRAP amasekhondi angu-45.

Amadolo Aphakeme

A. Gijima endaweni, ushayele amadolo ufike esifubeni futhi ugcine umgogodla uqinile.

Qhubeka imizuzwana engu-30.

Imigqa Egobile

A. Kusukela ekumeni, bambelela ezinqulwini ngengemuva eliqondile, futhi ubambe ikettlebell eyodwa esandleni ngasinye.

B. Cindezela ingemuva elingenhla, bese ugwedla ama-kettlebell uye esifubeni, ushayela izindololwane ubheke ophahleni kuyilapho izingalo ziseduze nezimbambo.

C. Yehlisa emuva ukuze uqale. Phinda, ugcine umongo uqinile futhi ubuyele emuva uqonde.

Yenza i-AMRAP amasekhondi angu-45.

Abaqwali Bentaba

A. Qala endaweni ephezulu yamapulangwe ngamahlombe ngaphezulu kwezihlakala.

B. Donsela umlenze wesokudla uye esifubeni, bese ushintsha ngokushesha bese udonsa umlenze wesobunxele uwubhekise esifubeni. Shintsha ngokushesha uye phambili.

Qhubeka imizuzwana engu-30.

I-Goblet Squat

A. Yima ngezinyawo ububanzi, izinzwane zikhonjwe ku-11 no-1 ngehora ewashini. Gobisa amadolo bese ugcina uqonde ngqo ukuze uhlale phansi ukuze uthathe i-kettlebell eyodwa. Yima, uphakamisele esifubeni, ubambe nxazonke (noma "izimpondo") zensimbi.

B. Ukugcina umgogodla ongathathi hlangothi, squat phansi okhalweni olungezansi ngaphansi kwamadolo. Shayela ezithendeni, cindezela emathangeni angaphakathi, futhi ugcine umgogodla ubambene ukuze uhlehle ubuyele ekumeni.

Yenza i-AMRAP imizuzwana engama-45.

I-Beraw Crawl

A. Qala ngezandla nasemadolweni, bese ubamba umgogodla ukuze uphakamise amadolo ngamayintshi ukusuka phansi.

B. Ukugcina lesi sikhundla, qhubekela phambili ngesandla sokudla nonyawo lwesobunxele. Bese uqhubekela phambili ngesandla sobunxele nangonyawo lwesokudla, bese uphinde ngesandla sokudla nangakwesokunxele.

C. Shintsha lokhu kunyakaza ukuze ubuyele ekuqaleni. Qhubeka nezinyathelo ezi-3 ukuya phambili nezinyathelo ezi-3 emuva.

Qhubeka imizuzwana engu-30.

I-Offset Reverse Lunge

A. Yima ngezinyawo ndawonye, ​​uphethe i-kettlebell esandleni sokudla.

B. Phindela emuva uye emlenzeni womlenze wesobunxele, welula ingalo yangakwesobunxele ohlangothini lwebhalansi. Cindezela esithendeni sokunene ukuze ume, uthinta izinzwane ezingakwesokunxele eduze konyawo lwesokudla.

Yenza i-AMRAP imizuzwana engama-45.

Hlukanisa ama-Jump Burpees

A. Beka izandla phansi bese weqa izinyawo ubuyele epulangwe eliphakeme. Isifuba esiphansi siye phansi.

B. Phusha isifuba phansi bese weqa izinyawo uye phezulu ezandleni.

C. Yima, bese ugxumela ngokushesha emgodini womlenze wesokudla, bese weqa izinyawo ndawonye. Ngena emgodini womlenze wesobunxele, bese ugxuma izinyawo ndawonye, ​​bese ubeka izandla phansi ukuze uqale umugqa olandelayo.

Qhubeka imizuzwana engu-30.

I-Lateral Lunge ene-Russian Twist

A. Yima ngezinyawo ndawonye, ​​ubambe igedlela elizungeza izinhlangothi (noma "izimpondo") ezingeni lesifuba.

B. Thatha isinyathelo esikhulu uye kwesokudla ungene ephahleni elingemuva. Sonta i-kettlebell ngasinqeni sangakwesokudla.

C. Buyela maphakathi, bese ucindezela umlenze wesokudla ukuze unyathele izinyawo ndawonye.

Yenza i-AMRAP amasekhondi angu-45. Qedela zonke ezinye isethi ngakolunye uhlangothi.

I-Single-Leg Lateral Jumps iya eBhentshini

A. Yima ngezinyawo ndawonye ebhentshini.

B. Ukulinganisela emlenzeni wesobunxele, gxumela eceleni ebhentshini. Gxumela phansi ngokushesha, ubambe umlenze wesokudla phansi sonke isikhathi.

Qhubeka imizuzwana engu-30. Gcwalisa wonke amanye amasethi ohlangothini oluphambene.

UKettlebell Deadlift

A. Yima ngezinyawo ububanzi be-hip kanye nezinsimbi phakathi kwezinyawo. Hola ezinqulwini ukuze ugobe ngomhlane oyisicaba futhi ubambe izinsimbi (eyodwa esandleni ngasinye) ngezibambo.

B. Cindezela ingemuva elingenhla bese ubamba umgogodla ngenkathi umile futhi ucindezela okhalo ukuya phambili, ubambe izinsimbi phambi kwezinqulu.

C. Cindezela izinkalo emuva bese ugoba amadolo ukuze ubuyele ekuqaleni, uqiniseke ukuthi ugcina emuva uqonde.

Yenza i-AMRAP amasekhondi angu-45.

Frogger Broad Jumps

A. Qala endaweni ephezulu yepulangwe ngezinyawo ezibanzi kune-hip-wide apart.

B. Thumela izinkalo emuva ezithendeni, uguqe ngamadolo, bese weqa izinyawo phezulu ezingxenyeni ezingaphandle.

C. Masinyane susa izandla phansi ungene esikhungweni. Gxumela phezulu, ufinyelele izandla phezulu. Mhlaba ngezinyawo ububanzi, bese ugxumela emuva ekuqaleni.

Qhubeka imizuzwana engu-30.

Buyekeza kwe-