Lo Msebenzi weMizuzu eyi-10 weFinisher yenzelwe ukukhupha izihlunu zakho

Umxholo

• Intloko yentloko
• Buyela umva ukutsiba
• Ukuphushela phezulu
• I-Ipsilateral Side Lunge
• Hlaziya umqolo
• Ukukhutshwa kwesandla seBurpee
• Uphengululo lwe

Kungalinga kakhulu ukuphosa itawuli ekupheleni kokuzilolonga. (Kwaye ngezinye iintsuku, ukusebenza nje kwaphela kunokuba luloyiso lokwenyani.) Kodwa ukuba unayo into oshiyekileyo ukuba uyinike, ukuphosa umceli mngeni wokugqibezela ukuphela kwenkqubo yesiqhelo kunokuba ngumvuzo omkhulu. Ukufikelela kwinqanaba lokudinwa ngokupheleleyo ekupheleni kweseshoni yokuzivocavoca kuya kukunceda ukuba ukhululeke ngokutyhala udlule kwindawo yokuphuka-ukutshisa iitoni zeekhalori kunye nokwakha amandla ngenxa yoko. (Nantsi indlela yokuzityhala xa usebenza wedwa.)

Iseti yemizuzu eli-10 yokuhamba ukusuka ku-Barry's Bootcamp kunye no-Nike master trainer u-Rebecca Kennedy yenzelwe ukuba ijongiswe kude kube sekupheleni kokuzilolonga ukuze ikuse emaphethelweni welo qhekeza. (Ufuna ukugxila ngokukodwa kumbindi wakho? Yongeza ezi zinto zine zokuzivocavoca nge-oblique nazo. Kuxhomekeke kuwe ukuba uzityhalele kumda. Asikubuzi kakhulu kuwe-izihlandlo ezihlanu nje ezicocekileyo zezi ntshukumo zintandathu.

Ingaba isebenza kanjani: Yenza intshukumo nganye ngenani lee-reps ezibonisiweyo. Emva komjikelo omnye, ugqibile.

Uya kudinga: I-kettlebell kunye neseti yee-dumbbells

Intloko yentloko

A. Yima ngeenyawo ukubanzi kancinane kunobubanzi obusisiqalo ngaphandle, i-kettlebell emgangathweni phakathi kweenyawo. Jikela phambili esinqeni ukuze ubambe isiphatho sekettlebell, ugcine umva uthe tye.

B. Coca i-kettlebell ukuya esifubeni: phakamisa umzimba ongaphezulu ukuze ume, uqhubela iingqiniba phezulu. Emva koko ubabeke ecaleni kweembambo, utshintshe ukubamba i-kettlebell ngeempondo, ezantsi kwentsimbi ejonge ezantsi.

C. Nge-kettlebell eqatywe phambi kwesifuba, yenza isikwere.

D epheleleyo. Yima, ucofe i-kettlebell ngqo ngaphezulu.

E. Ukubuyisela umva intshukumo ukubuyela kwindawo yokuqala.

Yenza i-5 reps.

Buyela umva ukutsiba

A. Yima ngeenyawo kunye, ubambe i-dumbbell esandleni ngasinye ngamacala.

B. Gcoba ukuze uhlale emgangathweni, ujikela ngasemva emagxeni ngamadolo axinzeleleyo. Ingqiniba zikufutshane neembambo, zigobe kwiidigri ezingama-90, zibambe ii-dumbbells kubude beqhosha lesisu.

C. Qengqelekela phambili ukubuyela kwiinyawo kwaye utsibe, iidumbbells ngamacala. Mhlaba ngokuthambileyo kwaye kwangoko ujikele umva umva ukuqala umhlathana olandelayo.

Yenza i-5 reps.

Ukuphushela phezulu

A. Qala kwindawo ephezulu yeplanki.

B. Isifuba esisezantsi de iingqiniba zenze i-angle ye-90-degree, i-core tight kunye ne-hips ngokuhambelana nomzimba wonke.

C. Cinezela kude ukusuka emgangathweni ukulungisa iingalo kwaye ubuyele kwindawo yokuqala.

Yenza i-5 reps.

I-Ipsilateral Side Lunge

A. Bamba i-kettlebell kwisandla sasekunene, esirhwexwe kubude begxalaba.

B. Phuma ngonyawo lwasekunene ungene kwicala elingaphandle, ugcine umlenze wasekhohlo uthi nkqo kodwa ungatshixwanga.

C. Cofa unyawo lwasekunene ukuze ubuyele embindini kwaye ubuyele kwindawo yokuqala.

Yenza i-5 reps kwicala ngalinye.

Hlaziya umqolo

A. Qala kwindawo ephakamileyo yeplanga, ubambe i-dumbbell esandleni ngasinye.

B. Umqolo oshiye dumbbell wenyusa esifubeni, ugcina isikwere somzimba emgangathweni.

C. Isangqa sangaphantsi sasekhohlo phantsi, emva koko uphinde ngesandla sasekunene. Yiyo i-1 rep.

Yenza i-5 reps.

Ukukhutshwa kwesandla seBurpee

A. Ukuxhoma ezinqeni kwaye ugobe ngamadolo ukuze ubeke iintende phantsi phambi kweenyawo.

C. Iinyawo ze-Hop zibuyele kwindawo ephezulu yeplanga kunye nomzimba osezantsi.

D epheleleyo. Phakamisa izandla phantsi kwaye ufikelele phambili, ii-biceps ngeendlebe. Emva koko beka izandla phantsi kwamagxa kwaye ucinezele umzimba kude nomgangatho, uhamba ngeplanga ephezulu kwaye utsiba iinyawo ukuya ezandleni.

E. Tsiba, ufikelela kwiingalo ngaphezulu.

Yenza i-5 reps.

Uphengululo lwe