Ungayenza Le Plyometric Leg Workout kusuka ku-Emily Skye cishe noma ikuphi

-Delile

• 2-Isigaba Squat
• Phindela emuva uPlyo Lunge
• IPlyo Squat
• Ithebula Eliphezulu / Ibhokisi / I-Bench Jump
• Buyekeza kwe-

Ukuzivocavoca kwe-Plyometric kuyamangalisa ekuthuthukiseni ubukhali, kepha ukweqa nxazonke akuyona intandokazi yawo wonke umuntu. Uma ungumuntu obona ukuzilolonga kwe-plyo njengobubi obudingekayo, qiniseka, kunezindlela zokwenza ukuthi kunambitheka kakhudlwana.

Okokuqala, ungeqa ijimu futhi ukhiphe ukujima kwakho ngaphandle uye emoyeni omusha futhi ubuke. Lokhu kuvivinya umlenze we-plyo u-Emily Skye asanda kukuthumela kuyithuba elihle lokwenza kanjalo. Kubukeka kunesihluku, kodwa ngemuva kwesokudla — njengasogwini lwase-Australia, lapho uSkye adubula khona ukuzivoxavoxa kwakhe - kungenzeka kungabi ngakho kubi. (Kuhlobene: I-5 Plyo Ithuthela ku-Cardio-Ngezinye izikhathi!)

Ukuzama ukujima, uzodinga nje ukuvikela itafula, ibhentshi, noma ibhokisi endaweni ephakeme ongagxumela kuyo. Isifunda sifaka amasethi amaningi wokuzivocavoca okune ezinezikhathi zokuphumula ezimfushane phakathi. Kuphephile ukusho ukuthi ngesethi yokugcina yesinyathelo sokugcina — ukweqa kwebhokisi — imilenze yakho iyoba buhlungu i-AF. (Okuhlobene: I-Ultimate Lower-Abs Workout evela ku-Emily Skye)

2-Isigaba Squat

A. Yima ngezinyawo ububanzi ububanzi ehlombe bese wehlela endaweni eyisikwele. Shaya ukunyakaza ngokuqondisa kancane, bese ugoba amadolo.

B. Qondanisa amadolo bese usukuma ukuze ubuyele ekuqaleni.

Yenza amasethi ama-3 ama-reps angama-20 ngemizuzwana engu-10 yokuphumula phakathi kwamasethi.

Phindela emuva uPlyo Lunge

A. Qala ngokujikijela emuva ngonyawo lwesokudla emuva. Shayela ngonyawo lwesobunxele ukuze weqe ngokuqhuma, ushayele idolo langakwesokudla esifubeni.

B. Hlala kancane bese unyathela unyawo lwesokudla ubuyele ejikeni elihlehlayo ukuze ubuyele ukuze uqale.

Yenza amasethi ama-3 ama-reps ama-8 anemizuzwana engu-30-60 yokuphumula phakathi kwamasethi. Shintsha izinhlangothi; phinda.

IPlyo Squat

A. Yima izinyawo zihlukene ngobubanzi behlombe bese wehlela endaweni ye-squat.

B. Shayela ezithendeni ukuze ugxume ngokuqhuma phezulu ngangokunokwenzeka. Lapho ufika, ngokushesha squat phansi.

Yenza amasethi ama-3 ama-reps ayi-15 ngemizuzwana engu-30-60 yokuphumula phakathi kwamasethi.

Ithebula Eliphezulu / Ibhokisi / I-Bench Jump

A. Yima phambi kwebhokisi izinyawo zihlukaniswe ububanzi. Swayipha izingalo namahinge emuva nesifuba eside, iqolo eliyisicaba, nomgogodla obambene.

B. Shwiba izingalo uye phambili, usebenzisa umfutho ukugxuma uye phambili kancane, wehla kancane ngezinyawo zombili ebhokisini.

C. Sukuma, ukhiye amadolo futhi welule okhalweni. Phindela emuva phansi ukuze ubuyele ukuqala.

Yenza amasethi ama-4 wokuphindaphinda okungu-10 ngemizuzwana yokuphumula engama-30–60 phakathi kwamasethi.

Buyekeza kwe-