Ungawaphula Kanjani ama-Box Jumps-kanye ne-Box Jump Workout ezokhulisa amakhono akho

-Delile

• Izinzuzo Zokusebenzelana Kwebhokisi Jump kanye Nokwehluka
• Kwenziwa kanjani i-Box Jump
• Amathiphu Wefomu Lokuzivocavoca Lebhokisi
• Ibhokisi 6 Jump Workout Lihamba
• I-Power Pistol Squat
• I-Multilevel Push-Up
• Jackknife
• I-Box Crunch
• Yenqaba Ipulangwe Eliseceleni
• I-Burpee Box Jump
• Buyekeza kwe-

Uma unesikhathi esilinganiselwe ejimini, ukuzivocavoca okufana nebhokisi gxuma kuzoba umusa wakho osindisayo — indlela eqinisekile yokushaya imisipha eminingi ngasikhathi sinye futhi uthole inzuzo enkulu ye-cardio ngasikhathi sinye.

"Lokhu kuvivinya umzimba kuhloswe ukuba kube ukunyakaza komzimba wonke-okuhle, okusheshayo, okuqhumayo, nokulawulwayo," kusho uStephany Bolivar, umqeqeshi weCrossFit nomqeqeshi womuntu e-ICE NYC.

Ngaphandle kokusebenzisa imisipha yakho kusukela ekhanda kuye ozwaneni, ukugxuma kwebhokisi (okuboniswe lapha umqeqeshi ozinze e-NYC u-Rachel Mariotti) nakho kukuphonsela inselelo yokuthi usebenze kumakhono okusubatha afana nokushesha, ukulinganisela, nokusebenzisana. (BTW, nazi izinyathelo ezi-4 ezibalulekile zokuba umsubathi ongcono.) Ingxenye enhle kakhulu: awudingi ukuba nebhokisi elikhethekile le-plyometric ukukwenza. Noma iyiphi indawo ephakeme, eyisicaba futhi ezinzile izokwenza, njengezitebhisi noma ibhentshi lepaki.

Izinzuzo Zokusebenzelana Kwebhokisi Jump kanye Nokwehluka

Phakathi nesigaba sokuya phezulu salo mnyakazo, uzosebenzisa ingqikithi yakho, ama-glutes, ama-quads, imisipha, amathole, kanye nezingalo ukuzisondeza ebhokisini. Uma ufika ngesikhathi sokuxhuma kwebhokisi, ama-quads akho azokwenza umsebenzi omningi. Qiniseka ukuthi usukuma yonke indlela lapho ufika phezulu ebhokisini ukuthola ukunwetshwa okugcwele kwe-hip, kusho uBolivar. Amandla aqhumayo asetshenziswa kulokhu kunyathela angena ezicutshini zakho zemisipha ezinamandla ezisheshayo. (Nansi isayensi yemisipha yokudinga ukwazi okwengeziwe.)

Uma umusha ukushaya isibhakela ukujima — futhi ikakhulukazi uma unovalo oluncane ukuzama ukunyakaza — yakha amandla ngokwenza kahle ama-plyometric ahamba phansi kuqala. Jump squats, star jumps, split split, and tuck jumps konke kuzokusiza ukuthi uthuthukise amandla wokuqhuma adingekayo ukuze wazi ibhokisi gxuma. (Lokhu kunyakaza kwe-plyo yamandla angu-10 kuyindawo enhle yokuqala ukwakha amandla okuzivocavoca kwebhokisi.) Uma usulungile, zama ibhokisi eliphansi noma isinyathelo sezitezi ngaphambi kokuthi uye kwelinye elide.

Njengoba ukhululeka ngokwengeziwe ngokugxuma kwebhokisi, ungasebenzisa amabhokisi amade noma uzame ukugqoka ivesti enesisindo (noma uze uyenze ibhokisi gxuma burpee), kuphakamisa uBolivar. Ukugxuma kwebhokisi lomlenze owodwa kungenye indlela yokuhambisa lokhu kunyusa inothi. Ukwenza lokhu kunyakaza kube nomthelela ongemuhle, ungangena ebhokisini, ukushintshanisa ukuthi yiluphi unyawo oluhola wonke ummeleli, kusho uBolivar.

Kwenziwa kanjani i-Box Jump

1. Yima nje phambi kwebhokisi ngezinyawo ezihlukaniswe ububanzi emahlombe.
2. Swayipha izingalo namahinge emuva nesifuba eside, iqolo eliyisicaba, nomgogodla obambene.
3. Shwiba izingalo uye phambili, usebenzisa umfutho ukugxuma uye phambili kancane, ufike kancane ngezinyawo zombili ebhokisini.
4. Sukuma, ukhiye amadolo futhi welule izinkalo. Ngokucophelela buyela phansi emhlabathini.

Yenza amasethi angu-2 kuya kwangu-3 okuphindaphinda oku-3 kuye ku-5.

Amathiphu Wefomu Lokuzivocavoca Lebhokisi

• Zama ukuhlala ngokuthambile ngangokunokwenzeka. (Ukwehla okuqinile nokuzwakalayo kusho ukucindezela okukhulu kumalunga akho. Funda kabanzi ngokuthi kungani lokhu kubalulekile ukukugwema.)
• Lawula ukwehla ungene ebhokisini ngokugcina umnyombo wakho usebenza.
• Ukuze uqiniseke ukuthi ugxumela phambili ngokwanele phambili, phokophela ukuhlala eduze nendawo maphakathi nebhokisi.

Ibhokisi 6 Jump Workout Lihamba

Ukugxuma kwebhokisi kude nento kuphela ongayenza ngebhokisi le-plyo; empeleni, lezi zingxenyekazi zingenza cishe noma ikuphi ukunyakaza okushaya kakhulu inhliziyo noma okuqinile."Ummeli ngamunye uphoqa umzimba wakho ukuba uqashe imisipha eminingi ukuze ubambe umoya noma ungene phansi uvivinye umzimba njengama-squats," kusho umqeqeshi u-Adam Kant, umsunguli we-Intrepid Gym eHoboken, eNew Jersey.

Qhubeka nokuskrola ukuze uzame isekethe ye-Kant yebhokisi eshisayo egxumayo—uhlose ukuyenza izikhathi ezine—futhi uyise umzimba wakho kuleveli elandelayo. (Bese uzama lezi ezinye izivivinyo zebhokisi le-plyo okungewona ukugxuma kwebhokisi.)

I-Power Pistol Squat

Okuhlosiwe: isinqe nemilenze

• Ibhokisi lokuma elibheke elinezindololwane ezigotshwe emaceleni. Ngena ebhokisini elinonyawo lwesokudla ukuze libe seduze konqenqema lwesokunxele umlenze wesobunxele ube phambi kwakho eduze kwebhokisi.
• Slow kancane idolo langakwesokudla ngama-degree angama-90, wehlise isithende sobunxele uye phansi, uthephe phansi uma kungenzeka; yelula izingalo phambili ukuze zilinganise.
• Buyela ekumeni bese ubuyela emuva ngokushesha ukuqala. (Okuhlobene: Kungani Ukulawula Isikwati Esinomlenze Owodwa Kufanele Kube Yinjongo Yakho Yokuqina Ngemuva Kokuzamazama Leli Bhokisi Lokujima)

Yenza ama-reps ayi-14; shintsha izinhlangothi bese uphinda.

I-Multilevel Push-Up

Okuqondiwe: amahlombe, isifuba, ama-biceps, ne-abs

• Qala phansi ngokuma okugcwele kwepulangwe, isundu elingakwesokunxele phansi, ibhokisi elingaphezulu lesundu eliseduze komphetho ongakwesokunxele.
• Yenza i-push-up, yehlise isifuba siye phansi, bese ucindezela phezulu ukuze uqale.
• Hamba izandla nezinyawo uye kwesokudla, ubeke intende yesandla kwesokudla eduze konqenqema lwebhokisi, intende yesokunxele eduze konqenqema lwesobunxele bese unyathela izinyawo uye kwesokudla.
• Yenza i-push-up ibhokisi elingaphezulu, bese uhamba izandla nezinyawo uye kwesokudla futhi ukuze intende yesobunxele isondele kwesokudla kwebhokisi futhi intende yesokudla iphansi.
• Yenza i-push-up ukuze uqedele i-rep engu-1.

Yenza izikhathi ezi-3 sezizonke.

Jackknife

Okuqondiwe: amahlombe, ama-triceps, ne-abs

• Hlala onqenqemeni lwebhokisi, izintende zihlala ebhokisini ohlangothini ngalunye lwezinqulu. Qondanisa izingalo futhi uhambise okhalweni uye phambili nje phambi kwesihlalo uguqe ngamadolo, izithende phansi.
• Bend izindololwane ama-degree angama-90 ngemuva kwakho, wehlise okhalweni uye phansi njengoba uletha idolo langakwesokunxele esifubeni.
• Qondisa izingalo, wehlise umlenze wesobunxele uye phansi; shintsha izinhlangothi bese uphinda ukuqedela ukuphinda okungu-1.
• Kwenze kube nzima: Qala ngemilenze enwetshiwe, izithende phansi, futhi uphakamise umlenze wesobunxele uhambisane naphansi.

Yenza izikhathi ezingu-14.

I-Box Crunch

Okuhlosiwe: abs

• Hlala ebhokisini, izingalo ngezinhlangothi.
• Ukulinganisela ku-butt nokuletha izingalo kancane emaceleni, izintende phezulu, i-torso enciphile emuva ama-degree angama-45 nokwelula imilenze phambili ukuze umzimba wakhe umugqa oqondile.
• Gcoba, ulethe amadolo esifubeni njengoba ufinyelela izingalo phambili.
• Buyela endaweni yokulala bese uphinda.
• Kwenze kube lula: Gcina izintende zihlala phansi ebhokisini. (Okuhlobene: I-Best Easy Abs Workout Yabesifazane)

Yenza ama-reps ayi-14.

Yenqaba Ipulangwe Eliseceleni

Okuqondiwe: amahlombe, i-abs, ne-butt

• Qala endaweni yepulangwe eliseceleni phansi, umlenze ubekwe phezulu engalweni yesokudla, izinyawo zinqwabelene kwesokunxele ngaphezu kwebhokisi elingaphezulu kwesokudla izinqe ziphakanyiswe phansi.
• Kwenze kube nzima: Phakamisa umlenze wesokunxele ebhokisini njengoba ubambe ipulangwe.

Bamba imizuzwana engama-30; shintsha izinhlangothi bese uphinda.

I-Burpee Box Jump

Okuqondiwe: izingalo, i-abs, i-butt, nemilenze

• Yima ngemuva kwebhokisi bese u-squat, ubeke izintende zibe ububanzi bamahlombe ngokuhlukana phansi phambi kwezinyawo.
• Jikela izinyawo emuva endaweni ephelele yepulangwe.
• Ngokushesha gxuma izinyawo zombili phambili eduze kwezandla.
• Ukusuka lapho uhlala khona, gxumela ebhokisini (sondela ebhokisini kuqala uma kunesidingo).
• Gxumela emuva phansi usuka ebhokisini bese uphinda ukujima kwebhokisi gxuma usuka ekuqaleni.

Yenza izikhathi ezingu-14.

Buyekeza kwe-