Okuwukuphela Kokuzivocavoca Okudingayo Lapho Ucasuke Ngempela

-Delile

• Incworm
• Eqa Intambo
• Ukushaya Ngaphambili Okushintshanayo
• Lunge Punch
• Amadolo Aphakeme
• Medicine Ball Burpees
• I-Frogger ene-Push-Up kanye ne-Broad Jump
• Buyekeza kwe-

Lapho becasukile, abanye abantu badinga ukungena ekhoneni elithulile, baphume, futhi baphole ~ ukuze behlise umoya. Abanye abantu badinga ukuthukuthela-kakhulu. Uma ungowokugcina, uyazi ukuthi ukukhipha intukuthelo yakho ejimini kungaba i-godsend. Umqeqeshi kaBarry Bootcamp uRebecca Kennedy uyazi ukuthi kwenzenjani ngalokho; yingakho epheke lokhu kujima kwe-"eff-the-world" ukuze ulawule intukuthelo nokuzithokozisa kwakho.

Ukhiye? Phuma konke, amaphesenti angu-100 (njengaku-HIIT noma eTabata). Faka intukuthelo yakho ekuhambeni, futhi uzovuna imivuzo yomzimba (nangokwengqondo). Njengoba uKennedy esho, "Akunasidingo sokuyigcina imnandi ... ngifuna ukuthi uyenzele lokhu."

Isebenza kanjani: Yenza i-AMRAP (reps ngangokunokwenzeka) imizuzwana engama-20, bese uphumula imizuzwana engama-20. Phinda isifunda izikhathi ezi-3 zokuzivocavoca imizuzu engu-15 okuzokwenza uzizwe ungumuntu omusha.

Incworm

A. Yima ngezinyawo ezibanzi kunobubanzi be-hip. Gobisa amadolo ukubeka izandla phansi. Thatha izinyathelo ezintathu ukuya phambili ngezandla uze ufike endaweni ephakeme yepulangwe.

B. Thatha izinyathelo ezintathu emuva ngezandla ukubuyela ezinyaweni, bese ume umude. Phinda.

Eqa Intambo

A. Yenza ukweqa ngezinyawo ezimbili ngokushesha okukhulu.

Ukushaya Ngaphambili Okushintshanayo

A. Yima ngezinyawo ndawonye, ​​izandla ngezibhakela phambi kobuso. Ncika emuva kancane, ugcine ingqini iqine, dweba kwesokudla ubheke phezulu bese ushaya unyawo phambili ukukhahlela. Qiniseka ukuthi uguquguquka, hhayi ukukhomba, unyawo ngenkathi ukhahlela.

B. Tshala unyawo lwakwesokudla eceleni kwesokunxele, bese uphinda ngakolunye uhlangothi. Phinda, ukushintshanisa ngokushesha phakathi kohlangothi ngalunye.

Lunge Punch

A. Qala ukuma ngezinyawo ndawonye, ​​nibambe izandla ngezibhakela phambi kobuso. Dlulela phambili emgodini onyawo lwangakwesokudla, qaphela ukugcina idolo ngqo ngonyawo.

B. Yenza isibhakela esisheshayo esisheshayo esingakwesobunxele, kwesokudla, kwesobunxele phambili nangemuva ngenkathi ugcina umongo uqinile.

C. Buyela emuva ukuze uqale indawo, bese uphinda ohlangothini lwesobunxele, ugxuma kwesokudla, kwesokunxele, kwesokudla. Phinda, izinhlangothi eziguqukayo.

Amadolo Aphakeme

A. Gijima endaweni, uletha amadolo akho esifubeni sakho phezulu ngangokunokwenzeka, ushaya izingalo zakho ngokushesha ngangokunokwenzeka.

Medicine Ball Burpees

A. Yima ngezinyawo ngobubanzi kunobubanzi besinqe, ubambe ibhola lomuthi ezandleni ezimbili eduze kwesifuba. Phonsa ibhola lomuthi ngqo ngaphezulu, welule izingalo.

B. Bamba ibhola lomuthi, bese ugoqa ngokushesha ukuze ulibeke phansi. Gxumela izinyawo ubuyele endaweni ephakeme yepulangwe izandla zilinganisene ebholeni.

C. Jump izinyawo emuva ezandleni bese ubuyela ukuqala. Lowo uyisikhulu esisodwa.

I-Frogger ene-Push-Up kanye ne-Broad Jump

A. Qala endaweni ephezulu yepulangwe ngezinyawo ezibanzi kune-hip-wide. Yenza i-push-up eyodwa.

B. Thumela ama-hips emuva ezithendeni, amadolo agobe, bese ugxuma izinyawo uye phezulu ezandleni.

C. Masinyane susa izandla phansi ungene esikhungweni. Yenza ukugxuma okubanzi: jikisa izingalo, ugxume izinyawo uye phambili ngangokunokwenzeka, futhi ufike ku-squat. Jikela ukuze uphinde, noma uqhubeke uye ohlangothini olufanayo uma isikhala sivuma.

Buyekeza kwe-