Yenza Lokhu Kujima Kwehhotela Ukuze Uhlale Ulungile Ngenkathi Uhamba

-Delile

• Eqa Intambo
• ICommando Plank
• Lunge
• I-WWT ejwayelekile
• Isikwele esine-Overhead Reach
• Push-Up (Oqalayo)
• I-Push-up (Ethuthukisiwe)
• Ama-Triceps Dips
• I-Crab Finyelela
• Hold Hold
• AmaBurpee Tuck Eqa
• Buyekeza kwe-

Amahhotela ekugcineni ayakhuphula iminikelo yawo yokuzivocavoca, okusho ukuthi kungenzeka ukuthi ube nokufinyelela kwimishini yokuzivocavoca ngokulingana nejimu yakho yasekhaya lapho ungekho. (I-ICYMI, i-Hilton yaze yaqala ukujima egunjini lokujima.) Kodwa akuwona wonke amahhotela anjalo impela okwamanje-kuningi okusagcinwe ngezimbumbulu ezimbalwa ezingafani kanye nengcezu eyodwa noma ezimbili zemishini ye-cardio. Akunandaba ukuthi uhlala kuphi, ungakhipha lokhu kuzivocavoca uhambo kusuka eBarry's Bootcamp nakuNike master trainer uRebecca Kennedy. Akudingi lutho oluhle. Uzodinga nje isinyathelo noma ibhentshi nentambo yokugxuma (ongayiphonsa kalula kupotimende elincane kakhulu).

Okubaluleke kakhulu, ungakwazi ukuphuma njengokuvocavoca umzimba ngendlela ofuna ngayo, ngakho-ke ngeke kunqume isikhathi sakho samaholide esiyigugu. (Okuhlobene: Nansi indlela yokuqinisekisa ukuthi *empeleni* uyaphumula ohambweni.)

Isebenza kanjani: Yenza lezi zivivinyo ezilandelayo eziyi-11 ngenani elibonisiwe lokuphindaphinda. Phinda izikhathi ezine kuya kweziyisihlanu ngokuzivocavoca kwemizuzu engama-30.

Uzodinga: Intambo yokugxuma nesinyathelo noma ibhentshi.

Eqa Intambo

A. Yima ngezinyawo ndawonye, ​​gxuma intambo iphumule ngemuva kwezithende.

B. Swayipha intambo ngaphezu kwekhanda, phambi komzimba, bese uya phansi. Gxumela phezu kwentambo ngenkathi ushanela intambo emuva emhlabeni. Phinda izikhathi ezimbili ngaphezulu.

C. Qhubeka nokugxuma, ujike intambo yokugxuma ukuze uthephe phansi ngakwesokudla, bese uphinda, ujika intambo yeqa ukuze uthephe phansi ngakwesobunxele.

D. Buyela endaweni yokuqala, uphinda ukweqa okuthathu okujwayelekile kanye nokushwibeka eceleni.

Yenza i-AMRAP imizuzu emithathu.

* Ayikho intambo yokugxuma? Vele uhambe lapho wenza sengathi unentambo ezandleni zakho.

ICommando Plank

A. Qala endaweni ephakeme yepulangwe.

B. Yehlisa ingalo yesokudla, bese ufaka ingalo yesobunxele, ungena eplankini eliphansi.

D. Dlulisa isisindo entendeni yesokudla bese uphambana nesokunxele ukubuyela epulangwe eliphakeme.

Yenza izikhathi ezingu-10 kuye kwezingu-15, ushintshane ngokuthi iyiphi ingalo eholayo.

Lunge

A. Thatha igxathu elikhulu ukuya phambili ngomlenze wesokunxele ukuze wehlele elungeni ngenkathi umpompa ingalo yesokudla phambili.

B. Phusha umlenze wesokunxele ukuze ubuyele ekumeni, bese uphinda ngakolunye uhlangothi. Lokho kuyi-rep engu-1.

Yenza kabusha ama-10 kuya ku-15.

I-WWT ejwayelekile

A. Lala ubheke phansi esitebhisini noma ebhentshini (noma phansi, uma kunesidingo), izingalo zelulwa ziye phambili, ngama-biceps ngezindlebe.

B. Dweba izindololwane phansi eduze kwezimbambo, bese welula izingalo ziqonde ezinhlangothini, uzigcine ziphakanyiselwe ophahleni kulo lonke ukunyakaza.

C. Shwiba izingalo ubuyele endaweni yokuqala.

Yenza kabusha ama-10 kuya ku-15.

Isikwele esine-Overhead Reach

A. Yima ngezinyawo ububanzi bucishe bube bububanzi be-hip. Yehlisela esikweleni, ufinyelele ezandleni zakho phansi phansi phakathi kwezinyawo.

B. Qondanisa imilenze ukuze ume, ufinyelela izingalo ophahleni

Yenza kabusha ama-10 kuya ku-15.

Push-Up (Oqalayo)

A. Qala endaweni ephakeme yepulangwe ngezandla esitebhisini noma ebhentshini.

B. Bend izingalo ukuze wehlise isifuba kuze kufike izingalo kanye nama-triceps akha ama-engela angama-90 degree.

C. Cindezela isifuba kude nesinyathelo ukuze ubuyele endaweni yokuqala.

Yenza kabusha ama-10 kuya ku-15.

I-Push-up (Ethuthukisiwe)

A. Qala endaweni ephezulu yepulangwe ngezinyawo esiteji noma ebhentshini.

B. Gobisa izingalo ukuze wehlise isifuba phansi.

C. Cindezela isifuba kude naphansi ukuze ubuyele endaweni yokuqala.

Yenza kabusha ama-10 kuya ku-15.

Ama-Triceps Dips

A. Hlala esitebhisini noma ebhentshini izandla zisonqenqemeni, izingalo ziqonde neminwe ebheke ezinqulwini. Phakamisa izinkalo ukuqala.

B. Umzimba ongezansi ubheke phansi, ugoba izingalo uqonde emuva ukuze wakhe ama-engela angama-90 degree.

C. Cindezela ama-triceps bese uqondisa izingalo ukuze ubuyele endaweni yokuqala.

Yenza kabusha ama-10 kuya ku-15.

I-Crab Finyelela

A. Hlala ekugcineni kwesinyathelo noma ibhentshi, isandla sokudla ngemuva okhalweni esinyathelweni, iminwe ikhombe emuva.

B. Cindezela engalweni yangakwesokudla bese uqondisa amadolo ukuze uphakamise okhalweni esiteji ngenkathi welula ingalo yangakwesokunxele ngaphezulu, ama-biceps ngendlebe.

C. Ama-hips aphansi abuyele esinyathelweni futhi ushintshe izandla, uphinda ukufinyelela kolunye uhlangothi.

Yenza kabusha ama-10 kuya ku-15.

Hold Hold

A. Lala ubheke phansi ubeke imilenze nezingalo ezinwetshiwe, ama-biceps by amadlebe.

B. Phakamisa izinyawo, izingalo, namahlombe ukuze usuke phansi. Bamba cishe imizuzwana emi-3, bese wehlisa izingalo nemilenze ukubuyela endaweni yokuqala.

Yenza kabusha ama-10 kuya ku-15.

AmaBurpee Tuck Eqa

A. Yima izinyawo zihlangene. Hinge okhalweni bese uguqa ngamadolo ukubeka izintende phansi phansi phambi kwezinyawo. Gxuma izinyawo ubuyele epulangweni eliphezulu.

B. Umzimba ophansi uye phansi, bese ucindezela ukusuka phansi bese ugxuma izinyawo uye phezulu ezandleni.

C. Yima uqonde, bese ugxuma, ushayela amadolo esifubeni.

D. Land kancane bese ubeka izintende phansi ukuze uqale ukuphindaphinda okulandelayo.

Yenza kabusha ama-10 kuya ku-15.

Buyekeza kwe-