Lo Mjikelezo Wamandla NguHannah Davis Awunamthelela Omubi, Kodwa Usazokwenza Ujuluke

-Delile

• I-Kettlebell Swings
• Intambo yempi Amagagasi
• I-Wall Ball
• Izikwele Zokweqa Amanga
• Ukudlula kwamandla
• Buyekeza kwe-

I-Instagram / @ bodybyhannah

Ukuzivocavoca kwe-Plyometrics-aka jumping-kuyindlela enhle yokwenza izithukuthuku nokuphonsela inselelo umzimba wakho. Kepha lezi zindlela zokuqhuma akuzona ezabo bonke abantu, futhi azenzi njalo unayo ukuze ube yingxenye yohlelo lwakho lwansuku zonke lokujima. Ngakho-ke uma ufuna izindlela zokusebenza ekunyakazeni kwakho ungasebenzisi amandla njengokugxuma nama-burpees, umqeqeshi womuntu siqu u-Hannah Davis, C.S.C.S., unenye indlela elungele wena.

Kuvidiyo yakamuva ye-Instagram, umnikazi we-Body By Hannah Studio wabelane ngomjikelezo onyakazayo, onomthelela omncane othembisa ukuqeqesha imicu yakho yemisipha eshintshashintshayo njenganoma yikuphi ukuvivinya umzimba kwe-plyometric. (Zama lokhu kuzivivinya kwe-HIIT ye-dumbbell ka-Hannah Davis ezoshisa izingalo ne-abs yakho.)

Landela ukuhola kuka-Davis esikhathini esizayo lapho usesimweni sokujuluka umzimba wonke. Yenza umsebenzi ngamunye ngendlela ebonisiwe (ivuliwe imizuzwana engu-45 bese uvala imizuzwana engu-45), umgomo wakho kube ukuthi: "Umzamo ongu-100% WONKE UMZUZWANA OWODWA WOKUSEBENZA," kubhala u-Davis. Qedela imizuliswano emithathu ukuze uthole imiphumela ethuthukisiwe.

I-Kettlebell Swings

Lo mnyakazo olula, nokho onamandla ungamandla omzimba ogcwele ngobunyoninco kanye nokuzivocavoca kwe-cardio. Mane uthathe i-kettlebell ngezandla zombili bese ume ngezinyawo zakho zihlukaniswe ububanzi. Faka futhi unyuse i-kettlebell emuva naphezulu phakathi kwemilenze yakho. Njengoba izithende zakho zitshalwe zaqina phansi, amandla ngokusebenzisa okhalweni lwakho, phefumula, bese uswayipha ngokushesha i-kettlebell phambili uye ezingeni leso. Shayela i-kettlebell phansi nangaphansi kwakho, bese uyaphinda.

Intambo yempi Amagagasi

Yize kungabonakala kusabisa ekuqaleni, ukusebenzisa izintambo zempi kuphakathi kokuhamba kwamandla okuhle kakhulu okuvuselela amandla.Ukuqala, yima ngezinyawo ububanzi be-hip-wide, izinzwane zikhombe phambili futhi amadolo agobile kancane. Bamba izintambo izintende zibheke phansi bese uhambisa izingalo zombili ngesikhathi esisodwa phezulu, bese uya phansi, usebenzisa uhla lwakho olugcwele lokunyakaza. Hamba ngokunensa noma ngokushesha ngangokunokwenzeka ngenkathi ugcina ijubane elizinzile. (Okuhlobene: I-8 Battle Rope Exercises Noma Ngubani Ongayenza)

I-Wall Ball

Uma ubheke ukudlula ama-Burpees nabaqwali bezintaba, lokhu kuthutha kuwukumiselela okuphelele. Qala ngokubheka udonga bese ubamba ibhola lomuthi esifubeni sakho. Donsela amahlombe akho emuva futhi ugcine isifuba sakho siphakeme. Yehla esikweleni esigcwele, uye phansi ngangokunokwenzeka ngenkathi ugcina ibhola lomuthi esifubeni sakho. Ngemuva kwalokho, shayela ngezithende zakho bese usukuma ngokuqhuma, uphonsa ibhola odongeni njengoba umile. Thatha ibhola lapho usuphindaphindekile, squat futhi, bese uyaphinda. (Okuhlobene: I-Total-Body Medicine Ball Workout Eqopha Ingqikithi Yakho)

Izikwele Zokweqa Amanga

Ungakhohliswa yigama. Lokhu kunyakaza okuguquguqukayo kusasebenza wonke umzimba, kodwa ibhonasi eyengeziwe ukuthi ayifaki ingcindezi engafanele emadolweni akho. Qala ngokuma izinyawo zakho zihlukene ngobubanzi behlombe. Yehla uye esikhungweni esiphansi, bese usukuma uqhume ezinzwaneni zakho zethiphu ngenkathi uphakamisa izingalo zombili ngaphezulu kwakho. Buyela emuva e-squat bese uphinda. (Zama lezi zindlela ezi-3 zama-burpee.)

Ukudlula kwamandla

Bamba ibhola lakho lomuthi futhi bese ume cishe amafidi amabili ukusuka odongeni. Lapho amadolo akho egobile kancane, nweba izingalo zakho bese uphonsa ibhola odongeni bese ulibamba. Phinda lesi senzo ngokushesha ngangokunokwenzeka ngempela ukuzwa ukusha. Umzimba wakho ongaphezulu uzokubonga ngakho.

Buyekeza kwe-