Le Workout Workout ifakazela ukuthi Ungakuthola Ngempela Ukwenza Ngezinto Zasekhaya

-Delile

• I-Textbook At-Home AMRAP Ukuzivocavoca
• ISumo Squat enoHalo
• Ukujikeleza kwe-Sit-Up
• Indiza Ebuyela emuva Lunge Jump switch
• Iphakethe Lokubamba Elingenalutho
• Ukushaya Amadolo Aphakeme
• Buyekeza kwe-

Kulesi sigaba sempilo yakho yokuvalelwa ngaphandle kokuqhelelana nomphakathi, ukuzivocavoca kwakho ekhaya kungase kuqale ukuzwakala kuphindaphinda kancane. Ngenhlanhla, kukhona umqeqeshi oyedwa owazi okuningi ngokucabanga ngaphandle kwebhokisi uma kuziwa ekusebenziseni onakho okokusebenza: UKaisa Keranen, aka KaisaFit, ungumsunguli wokuzivocavoca iphepha lephepha lendlu yangasese nendlovukazi yokwengeza ubuciko kukho konke ukuvivinya umzimba . Futhi usekuzo futhi ngalesi simiso esihlakaniphile esingasebenzisi lutho ngaphandle kwencwadi esindayo — cabanga: leyo ncwadi esindayo yamakhemikhali yasekolishi noma incwadi yokupheka entsha kaCrissy Teigen.

Thatha incwadi yakho oyithandayo bese ulandela lezi zinyathelo ezivela eKeranen ngokuzivocavoca ekhaya okuvuselela izinga lokushaya kwenhliziyo yakho ngenkathi uqinisa izingalo, imilenze nomgogodla wakho, ngenkathi ugxile kuzinzo futhi. I-Keranen iphinde inikeze ngamathiphu wokuvula ukusha (noma phansi, uma uyidinga), ukuze ukwazi ukukhetha uhambo lwakho ngokususelwa ezingeni lakho. Ungesabi ukuzama ukushintshashintsha kokuvivinya umzimba okuthuthukile — vele uphinde ukudayele uma kungazizwa kahle.

"Awukwazi ukuthi umzimba wakho ukwazi ukwenzani, ngaphandle uma uzama ngempela," kusho uKeranen. "Isikhathi esiningi, ngithola ukuthi imizimba yethu izosihlaba umxhwele. Njengoba uzivocavoca, khumbula ukulalela umzimba wakho - kwazi okungcono kakhulu." (Okuhlobene: Zama i-At-Home Workout ye-AMRAP kaBob Harper ngomzila osheshayo kepha osebenzayo)

Isebenza kanjani: Yenza isivivinyo ngasinye ngezansi umzuzu owodwa lilinye, bese uphinda usuka phezulu ukuze uthole isamba semizuliswano emithathu ukuze uzivocavoce imizuzu engu-15. Gcina ifomu eliqinile njengoba usebenza ngokushesha ngangokunokwenzeka, ugcwalise ama-reps amaningi ngangokunokwenzeka ngaphakathi kweseva yomzuzu owodwa. Phumula imizuzwana engama-60 phakathi kwemizuliswano.

Okudingayo: Incwadi esindayo neteki — kepha ungazenza zonke lezi zivivinyo zomzimba ogcwele ngomzimba wakho nje kuphela.

I-Textbook At-Home AMRAP Ukuzivocavoca

ISumo Squat enoHalo

A. Qala ukuma izinyawo ezibanzi kunobubanzi be-hip ngokuhlukana, izinzwane zibheke ngaphandle, ubambe incwadi ngezandla zombili phambi kwakho.

B. Yehlela ezansi ungene esikhungweni se-sumo, amadolo alandela izinzwane nobude besifuba.

C. Ngaphansi kwesikwele sumo, letha incwadi iye phezulu nangaphezulu, ngokunyakaza okuyindilinga, ibuye yehle ohlangothini lwesobunxele i-halo.

D. Qhubeka ubambe i-sumo squat njengoba uphinda i-halo, ukhuphukela ngakwesobunxele nangaphezulu, uphinde ubuyise incwadi phansi ngakwesokudla. Qondanisa imilenze ukusukuma up, bese uphinda.

Ithiphu yokuzivocavoca: Uzizwa umuhle kuleso sikwele ngokusebenzisa i-halo? Yehla phansi, ukuze uzwe ukushisa okujulile emathangeni nakuma-glutes. Futhi ungakhohlwa ukuphefumula!

Ukujikeleza kwe-Sit-Up

A. Qala ukulala ngomhlane phansi noma kumata, amadolo agobile nezinyawo ezitshalwe, ubambe incwadi noma isisindo ngezandla zombili esifubeni sakho.

B. Hlala kuze kube yilapho ufinyelela ku-angle engu-45 degree bese ujikelezisa umzimba ongaphezulu kwesokudla, uthepha incwadi ngakwesokudla.

C. Ngemuva kwalokho, jikelezisa umzimba ongaphezulu ngakwesokunxele, uthinte incwadi ngakwesokunxele.

D. Buyela maphakathi bese wehlisela phansi uye phansi, bese uyaphinda.

Ithiphu yokuzivocavoca: Uma uchoboza lokhu kunyakaza kalula, phakamisa izithende zakho phansi bese wenza i-sit-up futhi ujike usuka endaweni yesikebhe.

Indiza Ebuyela emuva Lunge Jump switch

A. Qala ukuma ngonyawo lwesokudla, ubambe incwadi ngezandla zombili esifubeni sakho.

B. Ukugcina umzimba emugqeni owodwa oqondile, isifuba esingezansi sibheke phansi njengoba umlenze wesobunxele unwebeka futhi uphakamisa ngemuva kwakho futhi izingalo zelulele phambi kwakho ukuze uthole indiza; idolo langakwesokudla ligoba kancane.

C. Shayela ngonyawo langakwesokudla ukuze ubuyele ekumeni, ngakwesokunxele ukushayela ngemoto ngaphakathi nangaphezulu esifubeni bese ubuyisela incwadi esifubeni.

D. Bese, thatha unyawo lwesokunxele ubuyele elungeni, amadolo womabili agobe ama-degree angama-90.

E. Okulandelayo, shayela ngezinyawo zakho ukuze ugxume, ushintshe izinyawo emoyeni bese ufika ngonyawo lwesokudla emuva emgodini, womabili amadolo agobe ama-degree angama-90

F. Nyathela unyawo lwesokudla phezulu, ulethe idolo esifubeni.

G. Misa indiza onyaweni lwesokunxele, umlenze wesokudla unwebe futhi uphakamise ngemuva kwakho nezingalo eziphumela ngaphambili.

UH. Phinda i-lunge ephindayo ngonyawo lwesokudla uhlehle emuva, bese weqa uye phansi ngonyawo lwesobunxele emuva bese uqhubeka ushintsha izinhlangothi.

Ithiphu yokuzivocavoca: Ugxuma hhayi ujamu wakho? Susa i-hop futhi esikhundleni salokho, hamba phambili uye emuva ku-lunge eguqukayo ukuze ushintshe izinyawo zakho.

Iphakethe Lokubamba Elingenalutho

A. Qala ulale ngomhlane wakho, ubambe incwadi ngezandla zombili, izingalo zelulela phezulu, futhi imilenze yelulelwe phansi, phakamisa izingalo, amahlombe, nemilenze phansi.

B. Hlala phezulu, uletha izingalo emadolweni nasemadolweni esifubeni bese ubeka incwadi kuma-shins.

C. Yelula izingalo nemilenze futhi bese wehla kancane uye phansi.

D. Hlala phezulu, uletha izingalo emadolweni nasemadolweni esifubeni, kulokhu ubamba incwadi ngezandla.

E. Yehlisa kancane kancane ihlehle, bhuka iza phezulu, bese uphinda, ususa incwadi ezandleni uye emilenzeni futhi ngokuphambene nalokho.

Ithiphu yokuzivocavoca: Umgomo wakho ukuhamba kancane futhi ugcine lo msebenzi ulawulwa kakhulu-lokho kuzokhuphula inselele ngaphezu kokucindezela ijubane.

Ukushaya Amadolo Aphakeme

A. Qala ukuma ngezinyawo cishe ngobubanzi be-hip, ubambe incwadi ngezandla zombili ngaphezulu.

B. Bounce ezinyaweni zombili cishe kathathu.

C. Bese ushayela idolo elingakwesokudla uye ngasesifubeni, izingalo zihambela phansi ukuze incwadi ihlangane nedolo.

D. Buyela phansi bese ubuyisela izingalo phezulu.

E. Phinda ukushayela idolo ngedolo langakwesobunxele eliqonde esifubeni, izingalo zihle ziye phansi ukuze incwadi ihlangane nedolo.

F. Buyela phansi bese ubuyisela izingalo phezulu, bese uphinda ukubhampa namadolo aphakeme.

Ithiphu yokuzivocavoca: Nali ithuba lakho lokuhamba ngokushesha ngangokunokwenzeka! Gcina izinyawo zakho zishesha futhi zide ukuze uthole inzuzo enkulu.

Buyekeza kwe-