Zama Lezi Zinguqulo Uma Ukhathele I-AF Ekilasini Lakho Lokuzivocavoca

-Delile

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Uyawazi lawo makilasi aqine ngempela esitayela se-bootcamp anemisipha yakho ezwa sengathi angase avele aphele ekupheleni? Igumbi Lokuhlanza lingelinye lalabo bantu ababulala ngamandla amakhulu, ngakho-ke sathinta umqeqeshi womuntu oqinisekisiwe kanye nomqeqeshi weGumbi Lokuthambisa u-Amanda Butler ukuthola amathiphu okuthi ungasinda kanjani ekilasini elifana nelakhe ngaphandle kokuyeka isekethe lokugcina. Esikhundleni sokugoqana enqwabeni phansi (noma ukwenza enye yalezo zingcwecwe ezikhohlisayo ezimbi futhi unethemba lokuthi akekho ozokwazisa), zama lokhu kuguqulwa okuncipha kancane kwemisipha ukukugcina usesimweni esifanele-nakuzo umusa omuhle womfundisi wakho.

Ukuhamba:I-Burpee

A Beka izandla phansi, ukhahlele izinyawo emuva epulangwe, bese ulahla umzimba wonke phansi. B Cindezela umzimba wonke uphakamise izinyawo uye phambili (izandla zangaphandle) bese weqa phezulu.

I-Mukuhlanganiswa:IsikweleYelula

A Beka izandla phansi, ukhahlele izinyawo ubuyele epulangwe (qiniseka ukuthi ugcina umnyombo oqinile, akukho ukuxega ezinqeni).

B Hola izinyawo phambili bese weqa phezulu.

Ukuhamba:Hlukanisa Jump

A Yima ngezinyawo ububanzi be-hip-wide. Gxumela phezulu futhi uhlale ngonyawo olulodwa phambili futhi olunye emuva endaweni yokuma.

B Eqa phezulu futhi ushintshe imilenze maphakathi nomoya nomhlaba ngezinyawo eziphambene phambili.

Ukuguqulwa: Lunge

A Qala ukuma izinyawo zihlukene ngobubanzi be-hip. Phindela emuva ngonyawo olulodwa bese wehlela endaweni yokubopha

B Pushisela emuva kokuma. Phinda ngakolunye uhlangothi, bese uqhubeka ushintshana.

I-Hambisa: I-Renegade Row

A Qala endaweni ephezulu yepulangwe ngezandla kuma-dumbbells, izinyawo endaweni ebanzi. Cindezela ama-quads, ama-glutes, ne-abs.

B Hlehlisa ingalo eyodwa uye ezimbanjeni (ucindezela ngemuva kwehlombe lehlombe). Buyela phansi bese ugwedla ngakolunye uhlangothi. Qhubeka ushintshe.

Ukuguqulwa: Isonogle Ingalo Eboshwe Ngaphezulu Komugqa

A Ukubamba i-dumbbell ngesandla sokudla, hamba phambili ngonyawo lwesobunxele ungene endaweni yokubopha (ukugcina umlenze ongemuva uqonde) bese uphumule ingalo yesobunxele ethangeni lesobunxele.

B Ukugcina amahlombe eyisikwele ngaphambili, ingalo engezansi kwesokudla phansi bese ugoqa ingalo yangakwesokudla phezulu. Phinda ukuphindaphinda kulolu hlangothi, bese ushintshela ohlangothini lwesobunxele.

Ukuhamba: Jump Squat

A Imile ngezinyawo zihlukaniswe ububanzi benyonga, yehla iye esikweleni.

B Gxumela phezulu ngangokunokwenzeka. Qinisekisa ukufika endaweni ye-squat ukuvikela amadolo.

Ukuguqulwa: Isikweleti Somoya

A Imile ngezinyawo ihlukaniswe ububanzi benyonga, okhalweni oluphansi buye endaweni yesikwele.

B Sukuma. Phinda.

Ukuhamba: Ibhokisi Eqa

A Yima cishe ebangeni lengalo kude nebhokisi. Yehlisa phansi ube yisikwele.

B Gxumela phezulu usebenzisa izingalo ukuze uthole umfutho futhi uhlale kancane futhi buthule phezu kwebhokisi. Sukuma, bese wehla.

Ukuguqulwa:Igxathu eliya phezulu

A Khuphuka ngonyawo lwakho lwesokudla, bese kwesokunxele.

B Yehla ngonyawo lwesokudla, bese kwesokunxele. Phinda ngonyawo lwesokunxele ukhuphuke kuqala.

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