I-Playground Boot-Camp Workout Ezokukwenza Uzizwe Njengengane Futhi

-Delile

• Ujinga
• Ibhentshi
• Izinkawu Zezinkawu
• Shelelisela
• Buyekeza kwe-

Uma unengane encane, ukuchitha isikhathi esiseqophelweni eliphezulu nindawonye futhi nizivocavoce kahle nizwa sengathi yizinto ezimbili okumele nizenze njengemisebenzi ehlukene. Ngaphandle, kukhona inkundla yokudlala. "Leli yithuba elihle lokudlala ngokufana nengane yakho," kusho uLarysa DiDio, umqeqeshi we-celeb ozinze eNew York osebenze namakhasimende amaningi omama. "Futhi, ungenza izivivinyo obungeke uzenze ejimini njengoba uthola umthamo wangaphandle." Umane udinga ukubona wonke lawo maslayidi, imigoqo, nokujikisa ngendlela umqeqeshi enza ngayo-njengeziteshi ezihlukile zesekethe. (Nalu uhlu lwezinzuzo zokuqeqeshwa kwesifunda.) Ngena kumaqoqo wokuzivocavoca njengoba usebenzisa imishini-hop nengane yakho, futhi uzozivocavoca umzimba ngokuphelele. "Gcina isimo sengqondo sokuhamba kalula," kusho uDiDio. "Kwesinye isikhathi izingane zakho zizokuphazamisa, futhi makube njalo. Uma ingane yakho ibopha futhi kufanele uyiqoqe, thatha ithuba lokwenza ama-squats ambalwa anesisindo noma imishini ethile yokunyathelisa, isitayela somama nami." Ukhiye nje ukugcina izinga lokushaya kwenhliziyo yakho futhi udlale ngokujabula-njenge-blogger yokuphila ne-CrossFitter Lauren McBride kulezi zithombe ezinhle kakhulu, ezomama-nami-zokuzivocavoca. Nakhu ukuthi kanjani.

Ujinga

Uma usebenze ne-TRX-leyo micu elengayo ezindaweni eziningi zokuzivocavoca eziqinisa cishe noma yikuphi ukuzivocavoca isisindo somzimba-khona-ke uzobona amandla athile kuleso sihlalo esingenalutho se-swing.

Izikwele Ezihlukanisiwe ZaseBulgaria

Yima ubuyele emuva ku-swing, cishe unyawo noma amabili kude, bese ubeka isihloko saphezulu sonyawo lwesobunxele (ubheke phezulu phezulu). Gobisa idolo elingakwesokudla ngama-degree angu-90 (idolo ligxile phezu kweqakala) ukuze wehlele elungeni, bese uyasukuma. Yenza izikhathi ezingu-20; shintsha imilenze bese uphinda.

I-Reverse Crunches

Ubheke kude nojingi, qala umise ipulangwe iziqongo zezinyawo zibekwe esihlalweni nezintende zezandla zibe phansi ngezansi kwamahlombe. Kancane kancane donsela esifubeni, bese welula imilenze ngemuva kwakho ukuze ubuyele endaweni yokuqala. Yenza ama-reps angama-20.

Ibhentshi

Umntwana usebhokisini lesihlabathi noma uthatha amahlanu ngesilawuli sakhe? Sebenzisa izihlalo eziseceleni kwezihlalo-ibhentshi, ama-bleachers, noma yini eqinile-kule HIIT enomzimba ophelele osheshayo. (Nakhu okunye ongakwenza uma unezitebhisi.)

Ibhentshi Squats

Yima ngezinyawo ububanzi be-hip, ubheke kude nebhentshi. Ngehlela ku-squat, uchofoze isihlalo ngesinqe, bese uyasukuma, uphakamise idolo langakwesokunxele. Buyela ekumeni, bese uphinda, kulokhu uletha idolo langakwesokudla phezulu. Qhubeka ushintshashintsha izikhathi ezingu-20.

Thambekisela ama-Push-Ups

Yima ubheke ebhentshini kusuka ezinyaweni ezimbalwa bese ubeka izintende ububanzi ububanzi behlombe esihlalweni ukuze ungene endaweni ethambekele epulangwe. Bese wenza ama-push-up, ngokunye uphakamisa umlenze owodwa njengoba wehla. Yenza ama-reps angama-20.

Ama-Step-Ups

Yima ubheke ebhentshini (noma kwi-bleacher ephansi kakhulu), bese ubeka unyawo lwesokudla phezu kwesihlalo bese uphusha ngesithende sangakwesokudla ukuze ume, uphakamise idolo elingakwesokunxele liye esifubeni. Buyela phansi ngonyawo lwesokunxele, bese kwesokudla. Phinda, kulokhu unyuke ngonyawo lwesobunxele futhi ulethe idolo langakwesokudla phezulu. Yenza ama-reps angama-20.

I-Bench Dips

Hlala onqenqemeni lwebhentshi ngezandla ezinqulwini, izintende zezandla ziphansi kanye neminwe egoqwe phezu komphetho; hamba izinyawo uye phambili futhi ukhulule isinqe ukuze ulinganise isisindo phakathi kwezithende nezintende. Gobisa izindololwane ngama-degree angu-90 ngqo ngemuva kwakho ukuze udiphoze, bese ucindezela futhi. Yenza ama-reps angama-20.

Izinkawu Zezinkawu

Ukuya kubha-bar njengokwenza kwakho useyingane uqobo kuyingalo enhle nokuzivocavoca okuyisisekelo. Kepha ungakhama ukuqeqeshwa komzimba ongaphezulu kakhulu kulezi zivivinyo zebha. (Nakhu ukuthi ungawandisa kanjani amandla akho okubamba ukuze uthuthukise amakhono akho e-monkey bar.)

Ukudonsa-Up Hangs

Yima ubambe ibha yenkawu eyodwa ngazo zombili izandla ngokubamba ngokweqile-amathuba okuthi uphakame kalula ngaphezu kwezinto zokusebenza zesikali se-tyke-scale, ngakho-ke zibeke endaweni ephezulu yokudonsa izindololwane ezigobe izinhlangothi kanye nesilevu sihamba phezulu kwebha. Ukusuka lapha, phakamisa izinyawo zakho bese ugoba amadolo ukuze umiswe okwesikhashana, bese wehla kancane kancane kuze kube yilapho izingalo zinwetshwa ngokuphelele. Sukuma futhi; qala ukusuka phezulu. Yenza ama-reps ayi-10 kuya kwangama-20.

I-Hanging Abs

Qala ngokubamba ibha eyodwa ngezandla zombili ngokubamba ngokweqile, ilenga phansi izingalo zeluliwe. Letha izinyawo emhlabathini bese ugoqa amadolo agobile esifubeni. Bamba isibalo esingu-1, bese uguqa ngamadolo phansi futhi, ngaphandle kokuvumela izinyawo zithinte phansi, phinda. Yenza ama-reps ayi-10 kuya kwangama-20.

Shelelisela

Le fave yokudlala ibuye ibe ukuthambekela okuhle kokukhuphuka kwe-sprint-uzame futhi uthole i-pop ye-high-intension cardio nokuvivinya amandla okuqondisiwe okwenziwe nge-butt yakho nemisipha yakho.

Uphill Sprints

Gijimisa isilayidi bese wehla (bamba kancane izinhlangothi ukuze ubhale ibhalansi uma udinga). Kwenze izikhathi ezi-5 noma nini lapho usendaweni eseduze.

Buyekeza kwe-