Ukuzivocavoca kwakho kwe-Gymnastics-Inspired Bodyweight

-Delile

• 1. Isithiyo
• 2. Hollow Bamba Jackknife
• 3. Tuck Jump Induku
• 4. I-Bear Plank Enokukhahlela Izinqe
• 5. Ukuthola Inkalankala
• 6. Isibani sezibani sokuma
• 7. L Bamba
• 8. Isikali
• 9. Push-Up uye ePlank Jackknife
• 10. Isiphathi sesandla
• 11. I-Pike Press
• 12. I-Planche Push-Up
• Buyekeza kwe-

Uma uke wabona ama-superstars ase-U.S. Gymnastics njengoShawn Johnson, uNastia Liukin, noma uSimone Biles (okwakamuva futhi okukhulu kakhulu ukujabulisa umethi wama-Olimpiki) esebenza, uyazi ukuthi imizimba yabo iyincazelo ye- # fitspiration. Ama-acrobatics amangalisayo angakhipha-angasebenzisi lutho ngaphandle kwemizimba yawo-anele ukuthola umhlathi wanoma ngubani ukuthi uwe.

Awu, awudingi ukuba umsubathi weleveli yama-Olympic (noma wazi nokuthi ungenza kanjani i-back-flip) ukuze uthole ezinye zezinzuzo ezingcono kakhulu ezitholakala emzimbeni zokuqeqeshwa kwe-gymnastics. Sithinte u-Nike Master Trainer nowayengumlingisi womzimba wase-USA uRebecca Kennedy ngezinyathelo eziyi-12 zokuthola ukweba encwadini yokudlala yokuzivocavoca.

Isebenza kanjani: Ukuhamba ngakunye kwemizuzwana engama-30, uphumule imizuzwana engama-20-30 phakathi kwalowo nalowo. Ekupheleni kokuhamba okungu-12, phumula imizuzwana engama-60-90, bese uphinda okukodwa noma kabili ngaphezulu.

Uzodinga: Umata (ikakhulukazi uma usendaweni eqinile) kanye namabhulokhi e-yoga noma amabha ahambisanayo/ahambisanayo.

1. Isithiyo

A. Yima izinyawo zihlangene, ziqine, izingalo zelulwe phezulu.

B. Iya phambili ngonyawo lwesobunxele, shaya phansi ngonyawo lwesokudla, bese uqhuma izinzwane ukuze ugxume emoyeni. Gcina imilenze iqondile nezinzwane zakho zikhombe ngesikhathi ugxuma, wenze indawo enomzimba ongenalutho emoyeni. Izwe izinyawo zihlangene endaweni yokuqala.

C. Nyathela phambili ngonyawo lwesokudla, shaya ngonyawo lwesokunxele, qhuma izinzwane, nomhlaba. Phinda izinyawo eziguqukayo imizuzwana engama-30.

2. Hollow Bamba Jackknife

A. Qala ukubeka ubuso phansi phansi imilenze iqonde nezingalo zeluliwe ngaphezulu. Cindezela ithambo lomsila bese wehlisela emuva phansi phansi, bese uphakamisa izingalo nemilenze. Bamba lesi sikhundla imizuzwana emi-4.

B. Cindezela u-abs ukuze uphakamise izingalo nemilenze eqondile ukuze ugoqe umzimba phakathi, izandla nezinyawo kufinyelela ophahleni. Yehlisa emuva ekubambeni okuyize ngaphandle kokuthinta izandla noma izinyawo phansi. Gcina ukuxhumana phakathi komhlane ophansi nephansi. Phinda futhi.

C. Qhubeka ushintshe ubambe isikhundla somzimba esingenalutho imizuzwana emi-4, bese wenza ama-jackknives ama-2. Phinda imizuzwana engu-30.

3. Tuck Jump Induku

A. Yima ngezinyawo ndawonye nezingalo ezinhlangothini. Ukugcina isifuba siphakanyisiwe, jikisa izingalo phezulu naphezulu ngenkathi weqa phansi. Donsa amadolo kuze kufike esifubeni esimweni se-tuck.

B. Buyela phansi ngamadolo agobile ukuze ubambe ukushaqeka lapho uhlala. Masinyane jikisa izingalo emuva phansi bese ukhuphuka ukwenza ukugxuma okulandelayo. Phinda imizuzwana engu-30.

4. I-Bear Plank Enokukhahlela Izinqe

Qala ezandleni nasemadolweni phansi. Bandakanya i-abs ukuze uphakamise amadolo phansi. Lesi isikhundla sepulangwe lebhere.

Osaqalayo: Khahlela unyawo olulodwa phezulu ngesikhathi ukuze uthinte isithende ukuze uqinise. Shintshanisa ngokushesha phakathi kokukhahlela ukuze ugxuma usuka onyaweni uye onyaweni. Zama ukukhuphula ama-hips ngesikhathi sokukhahlela.

Okumaphakathi: Khipha izinyawo zombili phezulu ukuze uthinte izithende ukuze unamathele, bese ubuyela kubhere ipulangwe. Masinyane buya izinzwane ukukhahlela izithende futhi. Zama ukuthola izinkalo phezu kwamahlombe.

Kuthuthukile: Khahlela izinyawo zombili phezulu ukuze uthinte izithende ku-glutes, uphakamise okhalweni ukuze ube ngaphezu kwamahlombe ngqo. Ipulangwe eliphansi ukuze lithwale. Phinda.

5. Ukuthola Inkalankala

A. Qala ukuhlala izinyawo ziyisicaba phansi amadolo akhombe ophahleni. Beka isandla sokudla phansi phansi ngemuva kwesinqe sangakwesokudla, iminwe ibheke emuva. Finyelela ingalo yangakwesobunxele phambili, ubuso besandla bubheke phezulu, ingalo iqonde, futhi uphumule emadolweni angakwesokunxele.

B. Cindezela okhalweni phezulu bese ufinyelela ingalo yangakwesobunxele emuva ukuze welule ngemuva kwekhanda. Vumela ikhanda lilenge ukubheka emuva.

C. Izinqe ezingezansi bese ubuyela emuva endaweni yokuqala. Phinda imizuzwana engu-15 ohlangothini ngalunye.

6. Isibani sezibani sokuma

A. Qala ukuma ngezinyawo ndawonye nezingalo ezinhlangothini ngaphambili kukamat.

B. Yehlisa phansi ukuze uhlale phansi izinyawo ziyisicaba phansi. Qhubeka uhlehla ubuyele kumata, izintende zezingalo zicindezele phansi. Pheqa izinqulu phezulu emahlombe bese welula imilenze iqonde ophahleni endaweni engenalutho yomzimba, ucindezela i-glute kanye ne-abs.

C. Masinyane gingqa izinkalo emuva phansi, bese ubuyela endaweni ehleli phansi izinyawo ziyisicaba phansi. Cindezela u-abs bese uncika phambili, ufinyelela izingalo phambili phambili phezu kwamadolo.

D. Qala umqulu olandelayo ngokwehlisela phansi kumata, ucindezela izintende phansi, bese ugoqa okhalo nezinzwane phezulu phezu kwamahlombe. Ukuze uthuthuke kakhulu, buza yonke indlela emuva ukuze ume phakathi komqulu ngamunye. Phinda imizuzwana engu-15.

7. L Bamba

A. Hlala phansi uvule imilenze uqonde phambili. Beka amabhlogo e-yoga ngqo eduze kwezinqulu, ngaphansi kwamahlombe.

B. Beka izandla kumabhuloki e-yoga bese ucindezela ngqo kuwo ukuze uphakamise phansi. Gcina isifuba siphakanyisiwe futhi ungavumeli amahlombe anyakazise.

C. Zama ukuphakamisa unyawo olulodwa ngamasentimitha ambalwa phansi bese ubamba indawo. Ukwandisa ubunzima, phakamisa izinyawo zombili phansi bese ubamba. Zama ukubamba indawo imizuzwana engama-30.

8. Isikali

A. Yima ngezinyawo ndawonye, ​​izingalo zolulelwe endaweni engu-T.

B. Hinge phambili okhalweni bese uphakamisa umlenze wangakwesokunxele ngqo ngemuva kwakho. Gcina emuva uqonde futhi uqinile. Zama ukuthola umzimba ongaphezulu nomlenze wesobunxele uhambisane nephansi. Bamba imizuzwana engu-15 ohlangothini ngalunye.

9. Push-Up uye ePlank Jackknife

A. Qala endaweni ephakeme yepulangwe, amahlombe phezu kwezihlakala futhi aqine kakhulu. Yehlisa ku-push-up.

B. Phusha isifuba kude naphansi ukuze ubuyele epulangwe eliphakeme. Bese ucindezela u-abs ukuze weqe izinyawo uye ngasezandleni uphinde uphakamise okhalweni endaweni ye-pike. Bese weqa ngokushesha ubuyele epulangeni. Yehlela phansi ku-push-up ukuze uqale i-rep elandelayo.

C. Ukuze ushintshe, ungagxumeli izinyawo ukufika kude. Gwema ukugoba amadolo. Phinda imizuzwana engu-30.

10. Isiphathi sesandla

Abaqalayo: I-Wall Walks

Qala endaweni ephakeme yepulangwe izinyawo zithinte udonga. Khuphuka kancane izinyawo zikhuphuke odongeni bese uhamba izandla ubheke emuva kuze kube okhalweni kungaphezu kwekhanda. Ukuphuma esitendeni sesandla, hamba kancane izandla nezinyawo ubuyele phansi epulangweni eliphakeme. Zama ukubamba imizuzwana engama-30 phezulu.

Okuphakathi: Ukukhahlela Umlenze

Songa phambili bese ubeka izintende phansi, izandla zihlukaniswe ububanzi bamahlombe namahlombe ngaphezulu kwezihlakala. Khahlela umlenze wesokunxele uqonde phezulu emoyeni, uzama ukuwukhomba phezulu kanye nokuthola izinqulu ngaphezu kwekhanda. Cindezela umlenze wangakwesokudla ukuze usize umlenze wesobunxele ukuthi ufinyelele phezulu. Phinda imizuzwana engu-15 ohlangothini ngalunye, uzama ukubamba phezulu.

Kuthuthukile:I-handstand

Songa phambili bese ubeka izintende phansi, izandla zihlukaniswe ububanzi bamahlombe namahlombe ngaphezulu kwezihlakala. Kick umlenze wesobunxele uqonde phezulu emoyeni, uzama ukuwukhomba uqonde phezulu nokuthola izinkalo ngaphezulu kwekhanda. Cindezela umlenze wangakwesokudla ukuze usize umlenze wesobunxele ukuthi ufinyelele phezulu, bese welula umlenze wesokudla ukuze ufinyelele ngqo phezulu. Gcina i-abs isebenza futhi izinzwane zikhombe futhi iminwe isakazeke phansi. Zama ukubamba imizuzwana engu-30.

11. I-Pike Press

A. Qala ngezinyawo ndawonye nezintende ziphansi phansi. Beka izintende zezinhlamvu cishe ngamasentimitha ayi-12 phambi kwezinzwani, ngamahlombe ngaphezulu kwezihlakala.

B. Phakamisa izithende nomzimba ocijile uye phambili ngezihlakala, udonse i-abs engezansi uye emgogodleni. Bamba imizuzwana emithathu, bese unciphisa izithende bese unciphisa isisindo emuva ezinyaweni. Phinda imizuzwana engu-30.

12. I-Planche Push-Up

A. Qala endaweni ephakeme yepulangwe. Isisindo sedwala siye phambili ezinzwaneni ukuze amahlombe abe phambi kwezihlakala

B. Yehlisela ku-push-up, ngezindololwane ezithinta izimbambo. Cindezela kude nefulethi ukuze ubuyele epulangwe eliphakeme. Phinda imizuzwana engu-30.

Buyekeza kwe-