Ungalazi Kanjani i-Box Jump Lapho Izwa Kungeke Kwenzeke

-Delile

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UJen Widerstrom uyi Umumo Ilungu lebhodi labaluleki, uchwepheshe wokuqina, umqeqeshi wezempilo, iqoqo le-Daily Blast Live, umbhali othengisa kakhulu we Ukudla okulungele uhlobo lobuntu bakho, kanye nongqondongqondo wecebo lethu Lokugcina Lezinsuku ezingama-40 Lokuchoboza Noma Yimuphi Umgomo. Lapha, uphendula imibuzo yakho ehlobene ne-plyo.

Nginalesi sigameko sokweqa amabhokisi, ngicabanga ukuthi ngizodabula amanqina ami. Ngingakunqoba kanjani? -@crossfitmattyjay, nge-Instagram

I-JW: Ungakhathazeki! Kunezindlela ongazifakazela ngazo kuwena ukuthi uyakwazi ukusula amabhokisi nanoma iyiphi enye into ephathekayo ukwesaba okukuvimbela kukho. (Nakhu ukuthi kungani ukugxuma kwebhokisi kuwumsebenzi ongaphansi kakhulu.)

Isinyathelo 1: Phinda

Ubufakazi bekghono lakho imvamisa kuyisibindi osidingayo. Qala ngokwenza ukweqa okuningi ungene ebhokisini elingamasentimitha ayisithupha nje ubude. Lokhu kuphindaphindwa kuzongenisa kuwe ukuqonda ongakwenza ngokuphelele yenza ukugxuma kwebhokisi. Uma usuthole lokho phansi, uphumelele kuma-intshi angu-12, njalonjalo. (Ukuthola ukuphakama kwebhokisi okungamayintshi angu-18 kuya kwangu-24 kuqinisekisa umgubho omkhulu.)

Isinyathelo 2: Okuvamile

Ngifuna ukuthi usondele ebhokisini ngalinye weqe ngendlela efanayo ngaso sonke isikhathi, ukuze wazi ukuthi unesistimu ongathembela kuyo. Ngena ngonyawo lwakho lwesobunxele, bese kwesokudla. Adonse umoya abuye awukhiphe. Ekuhogelweni kwakho okulandelayo, shintsha izingalo zakho ulungiselele ukweqa. Exhale njengoba wenza indlela yakho eya phezulu ebhokisini, uhlose ukuphakama kokugxuma okungamasentimitha amabili ngaphezulu kwepulatifomu. Hlala ngezinyawo zakho eceleni, ngaphandle nje kwamahlombe akho-futhi yebo, endaweni efanayo ohlala kuyo njalo. Yima ngokuziqhenya.

Isinyathelo 3: Khumbuza

Khumbula ukuthi indlela osebenza ngayo ejimini yindlela ozosebenza ngayo emhlabeni. Ngokuzibamba futhi ukhathazeke ngamaphutha, ungavumela lezo zinkathazo zikukhubaze. Ngikhuthaza ukuthi usebenzise wonke amabhokisi weqa ukwenza ubunzima bengqondo empilweni yakho. (Kuhlobene: Le vidiyo ye-Massy Arias Box Jumping Izokwenza Ufune Ukunqoba Inselele)

Yiziphi ezingcono kakhulu plyo ukuzivocavoca nge-butt yakho? - @ puttin_on_the_hritz, nge-Instagram

Uma kukhulunywa ngokushintsha komumo lokho okungemuva, ama-plyometrics asebenza kahle kakhulu, kepha ukhiye ukuwenza anesisindo. Enye yezinyathelo zami zokuqoqa impango amaphaphu omgijimi anama-dumbbell: Bamba i-dumbbell emaphakathi (amakhilogremu angu-10 kuye kwayi-15) esandleni ngasinye, izingalo ezigobile kancane, bese uqala ukuma umlenze wakho wesobunxele ubheke phambili, womabili amadolo agobile. Ama-degree angama-90. Ukusuka lapha, shayela umlenze wangakwesokunxele ukuze ugxume uqonde phezulu phansi, ulethe idolo lakho langakwesokudla phezulu esifubeni sakho (ugcine izingalo zakho zigobile kancane). Buyela ngokulawula endaweni yokuqala yamaphaphu. Yenza ama-reps ayi-12 kuye kwangama-15, bese ushintsha izinhlangothi bese uphinda. (Okuhlobene: I-5 Plyo Moves Ungayishintsha yeCardio)

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