Buza uMqeqeshi weCeleb: Iintshukumo ezi-3 ekufuneka uzenzile

Umxholo

• Trap Bar Deadlifts
• IChinups
• Hill Sprints
• Uphengululo lwe

Q: Ukuba ubunokukhetha kuphela imithambo emithathu ukunika abasetyhini ithuba labo elilelona lokubhitya kwaye lomelele, bebeya kuba yintoni kwaye ngoba?

A: Ukwandisa iziphumo zakho, ndincoma ukongeza ezi zinto zintathu zokuzilolonga kwinkqubo yakho.

Ukuba ungumqali, yenza iiseti ezi-3 ukuya kwezi-10 kwezi-10, uphumle imizuzwana engama-60 phakathi kweseti nganye. Kubafundi abaphakathi / abaqeqeshekileyo, yenza iiseti ezi-3 ukuya kwezi-8-10, uphumle imizuzwana engama-60-75 phakathi kweseti nganye.

Trap Bar Deadlifts

Lo ngumsebenzi omkhulu wokuzilolonga komzimba wakho osezantsi, ngakumbi ii-quads zakho, i-hamstrings, kunye ne-glutes, kunye nomxholo wakho wonke. Kulula kakhulu ukufunda ifom efanelekileyo, ke nokuba umtsha kuqeqesho lwamandla, unga (kwaye kuya kufuneka) uqale ngokwenza izinto zokubulala.

Ukuba umthambo wakho awunawo umgibe (ngamanye amaxesha ubizwa ngokuba yi-hex bar), sebenzisa ii-dumbbells endaweni yoko. Indawo yakho yesandla iya kuba yimithi yesundu efanayo ejonge kuyo.

Ingcebiso ngefom: Qinisekisa ukuba utyhala isinqe sakho umva kwaye ubeke ubunzima bakho kumbindi / ngasemva kweenyawo zakho. Bamba isifuba sakho phezulu, amehlo phambili, kwaye ugcine umqolo ongathathi hlangothi ngexesha lonke lokunyakaza.

IChinups

I-Chinups ngumsebenzi omkhulu womzimba ophezulu ukujolisa ii-lats zakho, umqolo ophakathi, kunye neengalo. Ukuba awomelelanga ngokwaneleyo kwii-chinups zomzimba (njengoko kubonisiwe), zama i-chinups encediswa libhendi. Mane nje uvale umda webhendi enkulu yerabha ejikeleze ibha ye-chinup emva koko uyitsale kwelinye icala lebhendi, uyilungelelanise ngokuqinileyo ibar. Bamba ibha ngobubanzi begxalaba, ukubambelela ngaphantsi, beka amadolo akho kwilogo yebhanti (okanye umntu othile atsala ibhanti ejikeleze amadolo akho), emva koko wenze iseti yakho.

Indlela encediswe libhendi iya kukuvumela ukuba wenze i-chinups epheleleyo, kwaye ilingise ngokuchanekileyo intshukumo kunokuba umatshini oncedisiweyo oza kuyifumana kwiindawo ezininzi zokuzilolonga. Njengoko usiya usomelela, ungasebenzisa ibhendi ekunika uncedo oluncinci.

Hill Sprints

Ukubaleka ekuthambekeni kuyindlela elungileyo yokwenza ikhefu kwimeko zombini kunye nelahleko yamafutha. Ukuthambekela ngokwendalo kunciphisa ubude bomgama wakho (xa kuthelekiswa nokuprinta rhoqo), nto leyo enciphisa umngcipheko wokutsala umsipha wakho. Ukuba ungumqali, ungaqala ngokubaleka ukunyuka intaba uze uhambe ezantsi. Ngaphezulu kweeveki ezimbalwa, sebenzela ukukhupha ngokukhawuleza njengoko unakho. Ndikucebisa ukuqala nge-3-5 yepesenti yokuthambeka kwaye ngokuthe ngcembe ndisebenze kwiinduli ezinamatheleyo.

Qinisekisa ukwenza ukufudumala okucokisekileyo okuguquguqukayo phambi kweseshoni nganye yokubaleka. (Cofa apha ukuze ubone ukufudumala komzimba wonke endiyilungiselele i-SHAPE's Strong, Challenge Arms Challenge.)

Iifoto zikaJessi Kneeland zithathwe kwiPeak Performance NYC

Uphengululo lwe