I-Core-Killing Medicine Ball Workout no-Lacey Stone

-Delile

• I-Medicine Ball Bench Press
• IBurpee Reverse Double Slam
• Umugqa Obhalansile Ngengalo Eyodwa
• I-Fast Squat Beer Press
• I-Booty Roll-Up
• Reverse Lunge nge-Triceps Extension + Slam
• Reverse Lunge ngeMedicine Ball Toss
• Buyekeza kwe-

Ufuna inqubo ephumelelayo ekuvumela ukuthi weqe ukusebenza kwendabuko (funda: kuyisicefe) ukusebenza kwe-cardio? Umqeqeshi weCeleb uLacey Stone uke wakumboza. Konke okudingayo imizuzu engama-30 futhi ungaqhubeka nosuku lwakho ngenxa yale mfanelo yomzimba ogcwele nesilo se-cardio esiklwebha futhi sishise amanoni ngendlela eyodwa esheshayo. (Bheka umzimba wakhe ophelele Umzimba Wempindiselo ukujima okulandelayo.)

Yebo, uzosebenza umnyombo wakho, kepha ukuhamba ngakunye kwenza umsebenzi ophindwe kabili-ngakho-ke uzoqinisa isifuba sakho, imilenze, izingalo, emuva, kanye ne-butt ngasikhathi sinye. Futhi uzongena kulokho kubonga kwe-cardio ngokuhamba okukhulu okuvuselela inhliziyo yakho. Sithembe-uma usuqedile ngeke uzibuze ukuthi ngabe usadinga ukushaya i-treadmill. (Okuhlobene: Lezi zivivinyo ze-Abs kabili njenge-Cardio ze-Double-Duty Workout)

Isebenza kanjani: Yenza ama-reps amaningi ngangokunokwenzeka ngokuhamba ngakunye ngemizuzwana engama-30, uphumule phakathi kokuhamba ngakunye njengoba kudingeka ngaphandle kokuvumela ukwehla kwenhliziyo yakho. Ngemuva kokuqeda konke ukuhamba okuyisikhombisa kanye, phinda izikhathi ezimbili ngaphezulu.

Uzodinga: Ibhola lomuthi elithambile, elingelona elerabha (njenge-Dynamax) phakathi kwamaphawundi ayi-10 no-15; 2 ama-dumbbell aphakathi kwamaphawundi angama-20 kuye kwangama-30

I-Medicine Ball Bench Press

A. Qala ngekhanda elincike ebholeni lomuthi futhi izinyawo zihlezi phansi, ubambe i-dumbbell esandleni ngasinye izindololwane zigobe emaceleni.

B. Cindezela ingalo yesokudla ngasesilingini. Goba indololwane yesokudla eceleni.

C. Cindezela ingalo yesokunxele ngasesilingini. Gobisa indololwane yesokunxele ohlangothini ukuze ubuyele endaweni yokuqala.

Yenza ama-reps amaningi ngangokunokwenzeka (i-AMRAP) imizuzwana engama-30.

IBurpee Reverse Double Slam

A. Yima izinyawo zihlangene, nebhola lomuthi libekwe ama-intshi ambalwa ngaphambi kwezinyawo. Ukulengiswa ezinqulwini, ukugoba phambili ukuze ubambe ibhola lomuthi.

B. Gxuma izinyawo emuva ukuze ufinyelele endaweni yepulangwe, bese weqa izinyawo uye phambili uye ezandleni.

C. Phakamisa umuthi ibhola ngaphezulu bese ulahla ibhola ngemuva komzimba.

D. Eqa ubhekane nebhola, bese uyaphinda.

Yenza i-AMRAP imizuzwana engama-30.

Umugqa Obhalansile Ngengalo Eyodwa

A. Qala ngepulangwe lengalo eyodwa nengalo yangakwesobunxele ihlale ebholeni lomuthi nangengalo yangakwesokudla ephethe i-dumbbell ngamasentimitha ambalwa phansi.

B. Phakamisa i-dumbbell yesokudla esifubeni.

C. I-dumbbell engezansi kwesokudla ibheke phansi ukuze ubuyele endaweni yokuqala. Shintsha izinhlangothi; phinda.

Yenza i-AMRAP imizuzwana engama-30.

I-Fast Squat Beer Press

A. Qala nge-squat, ubambe ibhola lomuthi esifubeni.

B. Qinisa amadolo futhi ushayele izinqulu phambili ngenkathi uphakamisa ibhola lomuthi ulibhekise ophahleni.

C. Gobisa amadolo abe yi-squat bese wehlisa ibhola lomuthi elibhekise esifubeni ukuze ubuyele endaweni yokuqala.

Yenza i-AMRAP imizuzwana engama-30.

I-Booty Roll-Up

A. Lala ngomhlane amaqakala egwedle ibhola lomuthi, emuva kuphakanyiswe phansi.

B. Gobisa amadolo ngenkathi ugingqa ibhola phambili ngezinyawo, ugcine emuva uphakanyisiwe phansi.

C. Qinisa amadolo ngenkathi ugingqa ibhola emuva nezinyawo ukuze ubuyele endaweni yokuqala.

Yenza i-AMRAP imizuzwana engama-30.

Reverse Lunge nge-Triceps Extension + Slam

A. Yima ngezinyawo ndawonye, ​​ubambe ibhola lomuthi esifubeni.

B. Hambisa unyawo lwesokudla ubuyele emuva kulunge lwesobunxele ngenkathi uphakamisa ibhola lomuthi ngaphezulu ngemuva kwekhanda.

C. Phusha unyawo lwesokudla phansi ukuze luhlangane nonyawo lwesokunxele, uqondise izindololwane ukuletha ibhola lomuthi phezu kwekhanda.

D. Slam umuthi webhola phansi phambi kwezinyawo, ulibambe ku-rebound. Shintsha izinhlangothi; phinda.

Yenza i-ARMAP imizuzwana engama-30.

Reverse Lunge ngeMedicine Ball Toss

A. Yima ngezinyawo ndawonye, ​​ubambe ibhola lomuthi esifubeni.

B. Nyathela unyawo lwesokudla uhlehle uye elungeni lesokunxele ngenkathi udlulisela ibhola esandleni sokudla bese ulehlisela phansi ngenkathi ufinyelela ingalo yesokunxele ibheke eceleni.

C. Phusha unyawo lwesokudla phansi ukuze luhlangane nonyawo lwesokunxele ngenkathi uphonsa ibhola lomuthi bese ulibamba phambi kwesifuba ngezandla zombili. Shintsha izinhlangothi; phinda.

Yenza i-AMRAP imizuzwana engama-30.

Buyekeza kwe-