Ukuzivocavoca Okusezingeni Eliphezulu Okubopha Umzimba Oyiqhawe

-Delile

• Ukuvuka kweTurkey
• Ibhokisi Eqa Izinti
• Thambekisa ama-Plyo Push-Ups
• Yenqaba Burpee
• Imingcele Yesikhashana
• Ukukhahlela Imbongolo
• Buyekeza kwe-

Noma ngabe unyakazisa isiqeshana esilinganayo se-Halloween noma seComic Con noma ufuna nje ukuqopha umzimba oqinile nonomusa njengoSupergirl uqobo, lokhu kuvivinya umzimba kuzokusiza uzizwe unamandla e-AF futhi uqophe umzimba wakho ngokufanele. Ukuhamba ngobuhlakani kuhlonishwa nguRebecca Kennedy, umqeqeshi kaBarry's Bootcamp kanye ne-superhero yokuqina komzimba. (Vele uhlole ukuzivocavoca kwakhe okuphefumulelwe ngokuzivocavoca umzimba nokuzivocavoca ngesitayela sama-Olimpiki ukuze ubone amakhono akhe amaningi.)

Isebenza kanjani: Thatha i-kettlebell, isinyathelo, kanye nomata. Yenza i-drill yokuqala imizuzwana engu-30, bese uphumula imizuzwana engama-30. Phinda futhi uqhubekele ku-drill elandelayo. Phinda isifunda kathathu ukuthola umzimba ofanele amandla amakhulu.

Ukuvuka kweTurkey

A. Qala ukulala ohlangothini lwesobunxele (endaweni yesisu), ubambe i-kettlebell ngezandla zombili.

B. Jikela emuva bese ucindezela isisindo phezulu ngezandla zombili. Gcina ingalo yangakwesobunxele (ene-kettlebell) inwetshiwe futhi unyawo lwesobunxele luphansi phansi ngamadolo ebhekisiwe. Nweba umlenze wangakwesokudla nengalo uyibeke phansi.

C. Khuphukela endololwaneni yangakwesokudla ngenkathi ushayela ngesithende sobunxele, ugcine amehlo esithupheni. Ukugcina umnyombo uqinile, woza ngakwesokunene.

D. Shayela emlenzeni wesokunxele ukuze ufike endaweni yebhuloho, unwebe ngokugcwele izinqulu. Hlanganisa umlenze wesokudla ngaphansi komzimba futhi uhlale edolweni ukuze udale isisekelo esiqinile. Khuphuka ungene endaweni yokuma (letha isithende sangakwesokudla ngqo ngemuva kwakho) ngesandla sokudla okhalweni. Susa amehlo ocingweni bese ubheka ngqo phambi kwakho.

E. Qedela umnyakazo ngokuma uqonde, ubambe isisindo phezulu futhi ugcine umgogodla ubambene nomgogodla ongathathi hlangothi. Buyisela emuva ukunyakaza ukuze ubuyele endaweni yokuqala.

Yenza ama-reps ama-5 ohlangothini ngalunye. Phumula imizuzwana engu-30, bese uyaphinda.

Ibhokisi Eqa Izinti

A. Qala endaweni ye-squat, izinzwani amasentimitha ambalwa ukusuka ebhentshini.

B. Gxumela phezulu ukuze ufike endaweni yokugcwala ebhentshini. Bamba isekhondi elilodwa, bese ugxumela emuva phansi, futhi uhlale endaweni ye-squat.

Yenza i-AMRAP amasekhondi angu-30, bese uphumula imizuzwana engama-30. Phinda.

Thambekisa ama-Plyo Push-Ups

A. Qala ukuguqa cishe ngonyawo ukusuka ebhentshini. Gxila phambili futhi ubeke izandla ebhentshini endaweni yokusunduza, ugcine umgogodla ongathathi hlangothi.

B. Yehlisela ku-push-up, bese uqhuma ezandleni ukusunduza umzimba kude nebhentshi. Misa ngezandla endaweni efanayo bese wehla ngokushesha ungene ekuphakamiseleni umncintiswano olandelayo. Ukwenza kube nzima kakhulu, yenza ukunyakaza okufanayo endaweni egcwele yepulangwe esikhundleni sokuguqa ngamadolo.

Yenza i-AMRAP amasekhondi angu-30, bese uphumula imizuzwana engama-30. Phinda.

Yenqaba Burpee

A. Qala umise ipulangwe izandla zibe phansi ngqo ngaphansi kwamahlombe nezinyawo ebhentshini.

B. Gxumela izinyawo phansi phansi, bese u-squat bese ugxuma ngokushesha, izandla zelulelwe phezulu. Land, buyisela izandla phansi, bese ugxumela izinyawo phezulu ebhentshini ukuze ubuyele ukuze uqale.

Yenza i-AMRAP imizuzwana engu-30, bese uphumula imizuzwana engu-30. Phinda.

Imingcele Yesikhashana

A. Qala ukuma izinyawo zihlukene ngobubanzi be-hip, amadolo agobile, nezingalo zime ngendlela elungile phambi kwesifuba.

B. Swayipha izingalo futhi ugxume ngangokunokwenzeka kwesokudla, uhlale ngamadolo athambile. Phinda. Ngemuva kwalokho yenza ukweqa okubili kuya kolunye uhlangothi.

Yenza i-AMRAP amasekhondi angu-30, bese uphumula imizuzwana engama-30. Phinda.

Ukukhahlela Imbongolo

A. Qala endaweni yepulangwe yebhere kuzo zonke izinyawo ezine ngamahlombe ngaphezulu kwezihlakala namadolo amasentimitha ambalwa ukusuka phansi.

B. Qhosha ezinyaweni bese ukhahlela izithende ubheke ezinqeni, uzama ukwelula izinqulu phezu kwamahlombe nezihlakala.

C. Yehlisa kancane emuva ukuze uqale.

Yenza i-AMRAP imizuzwana engu-30, bese uphumula imizuzwana engu-30. Phinda.

Buyekeza kwe-