Ukujima Komzuzu owodwa kuka-Jillian Michaels Komama Abamatasa

-Delile

• Jump Jack Squat
• Ama-skaters
• Ama-Squat Jacks
• Hlola ama-Get-Ups
• Everest Climber
• Ama-Burpees wamuva
• Buyekeza kwe-

Isihlabani seReality TV kanye nomqeqeshi wokuqina u-Jillian Michaels ungumama, okusho ukuthi uyaqonda ukuthi kungaba nzima ukulingana nokujima okuhle. Umqeqeshi wakho wabelana ngokuzivocavoca okufishane, okuqina kakhulu nabangane bethu ku-Parents.com, futhi kuhle ukushisa ama-calories, ukukhulisa imetabolism, nokusheshisa isimo somzimba lapho ufushane ngesikhathi.

"Sonke siyazi ukuthi omama abanaso isikhathi sokuchitha," kusho uMichaels. "Sidinga ukusebenzisa isikhathi sethu kahle ngangokunokwenzeka, yingakho ukuqeqeshwa ngamasu wokusebenzisa umzimba kakhulu kuthola imiphumela emihle kakhulu uma kufushane ngesikhathi."

Ukuzivocavoca kukaMichaels, okuvela kuhlelo lokusebenza lweJillian Michaels, kusebenzisa inhlanganisela yezikhawu ze-HIIT kanye nokuzivocavoca umzimba kwemisipha eminingi, "okwakha amandla ayisisekelo, ukuzinza, ukushesha, isivinini, amandla, namandla-okudingwa ngumama ngamunye," usho njalo.

Landela ividiyo bese uzama yona!

Jump Jack Squat

I-jump jack squat ilungele ukumisa inhliziyo, amandla omzimba aphansi (ama-glutes nama-quads), kanye nokushiswa kwamakholori.

A. Yima ngezinyawo zakho ndawonye bese uzigxumela ngaphandle zibanzi nje kunebanga lezinyawo zangaphandle.

B. Gcoba phansi ngomhlane oqondile bese uthinta phansi ngeziqephu zeminwe yakho.

C. Gxumela emuva uhlanganise izinyawo zakho ngenkathi ushaya izandla zakho phezulu.

Yenza ama-reps amaningi ngangokunokwenzeka (i-AMRAP) amasekhondi ayi-10.

Ama-skaters

Ama-skaters alungele isimo senhliziyo nemithambo yegazi, ukuzinza okuyisisekelo, amandla omzimba aphansi (ama-glutes nama-quads), nokushisa kwekhalori.

A. Gxumela kwesokudla, wehla uqine onyaweni lwakho lwesokudla kwesokunxele uthinte phansi ngemuva kwesokudla sakho.

B. Lingisa isikhundla sokushwibeka ngezingalo zakho zijikela kwesobunxele emzimbeni wakho.

C. Phinda kwesokunxele (izingalo zakho zijikela kwesokudla).

D. Qhubeka uphinda ngapha nangapha.

Yenza i-AMRAP imizuzwana eyi-10.

Ama-Squat Jacks

Ama-squat Jacks ahle kakhulu ekuqiniseni i-cardiovascular condition, amandla aphansi omzimba (ama-quads namankonyane), kanye nokushiswa kwekhalori.

A. Yima ngezinyawo ndawonye.

B. Gxumela phansi endaweni yokuma kwesihlalo, ubuyele uqonde, uhlehlele emuva.

C. Hlala uphansi, gxuma izinyawo zakho uye endaweni ye-squat.

D. Buyela ekumiseni kwesitulo.

Yenza i-AMRAP amasekhondi ayi-10.

Hlola ama-Get-Ups

Ukuthola ama-Surfer kuyisinyathelo esihle sokulungiswa kwenhliziyo, umongo, isifuba, ihlombe, ama-triceps, nama-quads. Futhi bashisa amakhalori amaningi.

A. Kusuka kokuma, shaya phansi uthambekele njengokuma okuphansi kokucindezela.

B. Gxumela ubuyele phansi ungene esimweni sokuhlukana ngamadolo agobe sengathi ugxumela phezulu ebhodini lokuntweza.

C. Bese wehlisela phansi bese uphinda konke ukunyakaza ngakolunye uhlangothi.

Yenza i-AMRAP amasekhondi ayi-10.

Everest Climber

Abagibeli be-Everest bahle ngesimo senhliziyo, ingaphakathi, isifuba, ihlombe, ama-triceps, nama-quads. Baphinde bashise ama-calories amaningi.

A. Qala endaweni yepulangwe.

B. Jump ushintshele unyawo lwakho lokudla ngaphandle kwesandla sakho sokudla.

C. Buyela eplankini.

D. Yeqa ushintshe unyawo lwakho lwesokunxele uye ngaphandle kwesandla sakho sobunxele.

E. Buyela eplankini.

F. Qhubeka uye kolunye uhlangothi.

Yenza i-AMRAP imizuzwana eyi-10.

Ama-Burpees wamuva

Ama-burpees we-lateral amnandi ngesimo senhliziyo, ingaphakathi, isifuba, ihlombe, ama-triceps, nama-quads. Futhi ziyindlela enhle yokushisa ama-calories.

A. Yehlisa izandla zakho phansi.

B. Yeqa izinyawo zombili ziye eceleni.

C. Buyela endaweni yokuqala.

D. Yeqa phezulu.

E. Phinda ngakolunye uhlangothi.

Yenza i-AMRAP amasekhondi ayi-10.

Ungakhohlwa ukuzinakekela ngaphambi nangemva kokuzivocavoca kwakho!

"Ngihlala ngincoma ukufudumeza okusheshayo kwemizuzu emithathu kuya kwemihlanu yenhliziyo-ungagijima uzungeze ibhulokhi, weqe intambo, ugijime wehle izitebhisi zakho, njll," kusho uMichaels. "Ukwelula okuqinile kulungile ekupholiseni phansi, kodwa i-foam rolling ilungile. Qinisekisa ukuthi welula noma ugoqa ama-quads, ama-glutes, ama-hamstrings, ama-psoas, amahlombe, i-triceps, isifuba, kanye ne-low back."

Okuningi okuvela ku-Parents.com

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Buyekeza kwe-