Ukuphela Kokuzivocavoca Okudinga Ukukuqeqeshela Umjaho Wezithiyo

-Delile

• 1. Ukulandelana Kwepulangwe
• 2. I-Squat to Shoulder Press
• 3. Ukudonsa
• 4. Frog Squat Thrust
• 5. Medicine Ball Slam
• Buyekeza kwe-

Imijaho yezifundo zezithiyo, efana ne-Tough Mudder, Rugged Maniac, kanye ne-Spartan Race, iguqule indlela abantu abacabanga ngayo ngamandla, ukubekezela, ne-grit. Nakuba kuthatha ukuzimisela ukugijima u-10K, imijaho yesitayela sezithiyo isuka ohlotsheni oluhlukile lokuqina kwengqondo nemisipha ongakaze wazi ukuthi unayo. (Uma usa ocingweni mayelana nokubhalisela olunye lwalezi zinhlanga, nazi izizathu ezimbalwa zokuthi kungani kufanele ulume inhlamvu bese ulungela ukungcola.)

Le micimbi ibusa umsubathi ophambili ongaphakathi kuwe (wena yazi uthanda ngasese ukungcola), ngakho-ke ukuqeqeshwa kwakho kufanele kube kubi. Ukugijima okunesivinini esimaphakathi ku-treadmill ngeke kuyinqamule.

"Iphutha elikhulu kunawo wonke ongalenza lapho uqeqeshela umjaho wokufunda izithiyo ukungathathi indlela engu-360 degree ebeka umzimba wakho ekukhasheni okungajwayelekile, ulenga, udonse, futhi ucindezele izithiyo," kusho umqeqeshi we-Anytime Fitness uRachel Prairie.

Nazi izinyathelo zakhe ezinhlanu ezibalulekile zokuzilungiselela ngokomzimba nangokwengqondo ukunqoba umlilo, izindonga, udaka, nezinsimbi zezinkawu.

Ungakwenza kanjani: Qedela le mizuzu engama-30, ukuzilolonga okunyakazayo okuhlanu okungenani izikhathi ezimbili ngeviki, kuhlanganiswe namakilasi avamile e-HIIT kanye nokuginqika kwegwebu ukuze ulungise ama-kinks. Uma unikeza konke onakho, uzovuna izinzuzo zokugijima, isivinini, nokuhamba uhhafu wesikhathi sokugijima semizuzu engama-60, futhi uzosebenza amaqembu emisipha amaningi kule nqubo. Lapho kufika usuku lomjaho, izozizwa iseduze nokudlala odakeni kunokuhlupheka ngezithiyo ezingcolile eziyishumi nambili.

Okudingayo: Ama-dumbbells (noma i-barbell), ibha yokudonsa (noma efanayo), ibhola lezokwelapha

1. Ukulandelana Kwepulangwe

"Imijaho yenkambo yezithiyo incike ekuqondeni isisindo somzimba wakho," kusho uPrairie, yingakho ethi ukuqala iseshini ngayinye yokuziqeqesha ngale ndlela elandelanayo eqinisa izicubu ezisetshenziselwa ukukhasa ngokushesha.

• Ipulangwe eline-Ankle Touch: Qala endaweni yepulangwe. Letha idolo langakwesokudla esifubeni bese uthepha isandla sobunxele ngaphakathi kweqakala langakwesokudla. (Cishe sengathi ungena endaweni yejuba ku-yoga.) Buyisela unyawo phansi bese uphinda ngakolunye uhlangothi, uchofoze isandla sokudla eqakaleni lesobunxele. Qhubeka ushintshana izinhlangothi. Qedela ukuphindaphinda okungu-10 ohlangothini ngalunye.
• Ipulangwe eliphezulu nge Ingalo Finyelela: Phakamisa isandla sokudla phansi bese ufinyelela ngqo phambili ngokuhambisana nehlombe lakho. (Ngokufanayo nokuma kwenja yenyoni ngaphandle kokuphakamisa umlenze futhi.) Beka isandla phansi. Phinda ngakolunye uhlangothi, uphakamise isandla sobunxele phansi. Qhubeka ushintshana izinhlangothi. Gcwalisa ama-reps ayi-10 ohlangothini ngalunye.
• I-Forearm Plank Hip Drop: Ukuqala ngepulangwe lengalo, yehlisa inqulu yesokudla iye phansi, uzulazule ngenhla nje phansi. Buyisa izinkalo emuva kokungathathi hlangothi ngaphambi kokulahla i-hip yangakwesokunxele ukuze uzulazule ngaphezu kwephansi. Phinda iphethini. Gcwalisa ama-reps ayi-10 ohlangothini ngalunye. Yehlela phansi ezingalweni bese uyeke inqulu yesokudla iwele phansi, uzulazula nje ngenhla nje phansi. Buyisa izinkalo emuva kokungathathi hlangothi bese uphonsa ngakwesokunxele. Phinda ama-reps ayi-10 ohlangothini ngalunye.

Qedela amasethi ama-3 noma ama-4 ngamasekhondi angama-60 ukuphumula phakathi.

2. I-Squat to Shoulder Press

Lokhu kunyakaza komzimba wonke kukhulisa amandla futhi, uma kwenziwa ngokushesha ekuqhumeni okufushane, kwakha imicu yemisipha enyakazayo, engakhuphula isivinini sakho sonke somjaho wezithiyo. “Uma kufanele ugxume ukuze ubambe okuthile emjahweni, imisipha yakho izovutha ngokushesha,” kusho uPrairie. Cabanga: ukubamba izibambo zemigoqo ephakeme kakhulu yenkawu.

• Usebenzisa iqoqo lamadumbula amancane noma i-barbell (bamba ibha ngobubanzi obukhulu kunamahlombe), ulethe isisindo sokuphumula endaweni eboshiwe eduze kwesifuba ekuphakameni kwehlombe bese uhlala emuva esikweleni esiphansi. Cindezela izithende bese ushayela isisindo ngqo phezulu njengoba ufika ngokuma, ucindezela ama-glutes njengoba uvuka. Yehlisa isisindo kancane kancane ubuyele endaweni egobile bese uphinda ukunyakaza.

Qedela amaqoqo amathathu kuya kwangu-4 ama-reps angama-20.

3. Ukudonsa

Izithiyo ezidinga ukunyakaza "kuzoba yinto enzima kunazo zonke oyenzayo emncintiswaneni wezingqinamba," kusho uPrairie. Futhi, ngodaka, amanzi, nokujuluka kubandakanyekile, ukubamba ibha, intambo, iladi, njll, kungaba nzima nakakhulu. Ngenhlanhla, uma udonsa kanzima, osebenza naye noma umgijimi osebenzisana naye angakusiza, ngakho-ke ungakhathazeki uma ungakwazi ngempumelelo ukuzidonsela wedwa okwamanje. La maqhinga angakusiza wakhe amandla okufika lapho, noma kunjalo. Noma ngabe uqala kumqeqeshi wokumiswa noma uvule ibhande ngaphezulu kwamabha ukuze akunikeze umfutho, uPrairie uthi "ukuzijwayeza ukuphindaphinda kaningi kubalulekile." Nakhu ukuthi kanjani.

• Usebenzisa izindandatho, imigoqo, imishayo yenkawu, noma umqeqeshi wokumiswa, bamba ngezandla zombili. Usebenzisa umqolo wakho, isifuba, i-abs, nezingalo, donsela umzimba wakho phezulu, isifuba siphakanyiswe, futhi ngokufanelekile, thinta isilevu ngenhla kwebha. Kancane kancane, ngokulawula, buyela phansi ku-hang efile. Phinda.

Qedela ukuphindaphinda okuningi ngangokunokwenzeka phakathi kwemizuzu eyi-10 kuye kweyi-15, uphumule noma ulungise njengoba kudingeka.

4. Frog Squat Thrust

Yakha ukubekezela bese ulingisa imiphumela yokuphefumula kwenhliziyo ye-cardio ngalokhu kuhamba okukodwa. Uma uwazi umuzwa wokufuna ukuyeka lapho wenza lelo burpee lamashumi amabili, khona-ke uzobona amandla engqondo adingekayo ukudlula kulezi zingqimba zesikwele, futhi uzodinga lokho kukhuthazela kwengqondo phakathi nomjaho wakho. "Ingxenye yomjaho wezingqinamba ilungiswa ngokwengqondo ukuze ikwazi ukubhekana nokungakhululeki nobuhlungu," kusho uPrairie.

• Qala ngokuma. Ngokushesha beka izintende phansi phambi kwakho bese ugxuma noma ubuyele emuva epulangweni eliphakeme. Ngaphandle kokuphakamisa izintende, gxuma noma unyathele izinyawo ububanzi uye ngaphandle kwezingalo futhi, usebenzisa imilenze yakho, uze ume ngokushesha bese ugxumela phezulu. Phinda ukunyakaza, uye ngejubane.

Qedela amasethi ama-3 wokuphindaphinda okungu-10.

5. Medicine Ball Slam

Lokhu okunye ukuvivinya umzimba okuphelele komzimba okushisa umlilo wakho ngasikhathi sinye. "Lokhu kuvivinya umzimba kuzokusiza uhlale uzinzile futhi uqinile ezindaweni ezingalingani, kumajingi, emasongweni nakuma-sandbags," kusho uPrairie. Lo msebenzi kufanele wenziwe ngomzamo omkhulu.

• Uphethe ibhola lomuthi elisindayo ngokumaphakathi, yima izinyawo zivuleke kancane kunebanga le-hip-distance. Sukuma ezinzwaneni zakho nebhola elingaphezulu kwekhanda lakho. Shayela phansi ibhola ngamandla ngangokunokwenzeka phakathi kwemilenze yakho. Squat ukuze uthathe ibhola bese uphinda ukunyakaza.

Qedela amasethi ama-3 wokuphindaphinda okungu-10.

Buyekeza kwe-