I-WTF Uyayenza Nge-'ViPR' Ejimini?

-Delile

• I-Lunge ene-Horizontal Shift
• I-Kettlebell Swing Regression
• I-Single-Leg Romanian Deadlift
• Buyekeza kwe-

Le tube enkulu enjoloba hhayi i-foam roller futhi akuyona neze inqama yokushaya ye-Medieval (yize ingase ibukeke njengeyodwa). Empeleni i-ViPR -isiqeshana esihle kakhulu semishini yokuzivocavoca okungenzeka ukuthi uyibonile ilele ejimini yakho, kepha ubungazi ukuthi wenzeni. (Njengalawo mabhodi ebhalansi, elokuqala kulolu chungechunge ku-WTF? Izisetshenziswa Zokujima.)

Kungakho sithinte umqeqeshi we-Equinox uRachel Mariotti ukuthola phansi kuleli thuluzi: kuyasiza ukwengeza izindiza ezahlukahlukene zokunyakaza ekuhambeni kwakho okujwayelekile, kunganikeza enye inketho yokumelana ngaphandle kwezisindo ezijwayelekile zamahhala, futhi kungasebenza njengendlela yokuguqula ukunyakaza okuqinile (njengokushwibeka kwekettlebell).

Hlanganisa lokhu kunyakaza okuthathu ukuze wenze isekethe ezokwenza imilenze yakho nempango yakho ivuthe, noma ukungeze ekuzilolongeni kwakho okujwayelekile ukuze ununge umkhuba oyisicefe. (Phela, ukufaka inselele imisipha yakho kuyindlela engcono kakhulu yokubona izinguquko!)

I-Lunge ene-Horizontal Shift

A. Yima ngezinyawo ndawonye, ​​ubambe iViPR ngezibambo ekuphakameni kwamahlombe. Hamba uye phambili ungene ephangeni ngomlenze wakho wesobunxele.

B. Shift ViPR ngqo kwesokunxele ukuze izingalo zinwetshwe ohlangothini lwesobunxele. Gcina umnyombo uqinile ukuze uhlale endaweni efanayo nawo wonke umzimba.

C. Donsela i-ViPR emuva enkabeni, bese uphusha unyawo lwangaphambili ukuze ubuyele ekumeni.

Yenza 3 isethi 8 reps ohlangothini ngalunye.

I-Kettlebell Swing Regression

A. Yima ngezinyawo ngobubanzi kune-hip-wide apart. Bamba iViPR ume mpo ngezandla uzungeze phezulu kweshubhu ezingeni lesifuba.

B. Ncika phambili, ukhombe ezinqulwini, ukuze ushintshe i-ViPR phakathi kwemilenze. Ngemuva kwalokho phonsa izinkalo phambili ukusunduza ishubhu kude nomzimba, kuze kufike esifubeni. Gcina ukuthintana phakathi kwengaphezulu kweshubhu nesifuba phakathi nokunyakaza.

Yenza amasethi ama-3 we-15 reps.

I-Single-Leg Romanian Deadlift

A. Yima izinyawo zihlangene, ubambe i-ViPR ivundlile ngezibambo phambi kwezinqulu. Hambisa unyawo lwangakwesokunxele phansi bese uncika phambili, uncike okhalweni, ukuze wehlise i-ViPR ibheke phansi. Njengoba wehla, goba kancane idolo lakho langakwesokudla bese uphakamisa umlenze wakho wesobunxele ngemuva kwakho ukuphikisa ibhalansi yakho.

B. Donsela umlenze wesokunxele uwubuyisele phansi uye phansi, bese ucindezela izinqe kanye nemisipha ukuze ubuyisele umlenze ukuze ume. Zama ukungavumeli unyawo lwesokunxele luthinte phansi. Gcina amahlombe emuva, okhalweni isikwele, nomgogodla oqinile phakathi nokuhamba.

Yenza amasethi ama-3 we-6 reps ohlangothini ngalunye.

Buyekeza kwe-