Bukela i-Autumn Calabrese Demo Le mizuzu eyi-10 yeCardio Core Workout

Umxholo

• 1. Intambo yokuTsibela umlenze omnye
• 2. Ukutsiba kwamandla omlenze omnye
• 3. Pike
• 4. Intambo ye-Cross-Cross Jump
• 5. Ukunyuka kweentaba ezimileyo
• 6. Ukuguqa ngedolo kwisitulo
• 7. Ukujija intambo yokutsiba
• 8. Squat Jack
• 9. Yenza isangqa Phezu kweTeaser
• Uphengululo lwe

Ukudikwa kokusebenza komzimba, kodwa awufuni schlep ukuya ejimini? Sicofe i-Autumn Calabrese, umyili we-21 Day Fix kunye ne-80 Day Obsession, ukuzilolonga okukhawulezayo kodwa okukhohlakeleyo kunye nezixhobo ezincinci-kwaye wahambisa. Isekethe ye-cardo-core idibanisa ukutsiba kwentambo kunye nomsebenzi weplank yokuhlaziya intliziyo, ukulandelelana okungagxilwe. (Nantsi i-body-toning dumbbell workout evela eCalabrese ukuba ufuna ukunyusa i-ante ngeentsimbi.)

Yindawo yokuhlala efanelekileyo yokuhlala efuna ukutyibilika ezimbini kunye nentambo yokutsiba. Unokude usebenze ngokusebenzisa iipleyiti zamaphepha okanye iitawuli njengezityibilikisi okanye ngokusebenzisa intambo yokutsiba okucingelwayo. Sukuyenza impazamo: Nangona ine-bodyweight-kuphela, unokuqiniseka ukuba iyakutshisa kwi-rep yokugqibela. Zilungiselele ixesha elincinci lokuphumla kunye nokungabikho kwakho ukukhwaza ngokuhamba kwesilayidi sokugqibela. Iindaba ezimnandi: Yimizuzu eli-10 kuphela ubude. Hlala apho kwaye unike i-100 ekhulwini. (Ngokulandelayo? Isicwangciso samandla seplyometric sikaCalabrese.)

Ingaba isebenza kanjani: Yenza imijikelezo emibini yamabini okuqala ahamba kungekho kuphumla phakathi, emva koko imijikelo emibini yezi zinto zintathu zilandelayo kungekho kuphumla, emva koko ujikeleze umjikelo wokugqibela wokugqibela.

Uya kudinga: Intambo yokutsiba (ukhetho) kunye nezilayida ezibini.

1. Intambo yokuTsibela umlenze omnye

A. Yima ngentambo yokutsiba uphumle ngasemva kweenyawo. Phakamisa unyawo lwasekunene ukusuka emhlabeni ukuze uqalise.

B. Tsibela ngenyawo lasekhohlo, ujikelezisa intambo ngentla kwentloko kwaye uyitshayele phantsi kweenyawo phakathi kokutsiba. Tsiba kwakhona ngonyawo lwasekhohlo.

C. Tshintsha, ukutsiba kabini ngonyawo lwasekunene.

Qhubeka nokutshintsha amacala imizuzwana engama-30.

2. Ukutsiba kwamandla omlenze omnye

A. Yima kwindawo ye-lunge ngomlenze wasekunene phambili, umlenze wasekhohlo umva, kunye nedolo lasekunene ligotyiwe kancinci. Iingalo zikwindawo yokubaleka nengalo yasekhohlo ibheka phambili kunye nengalo yasekunene ngasemva.

B. Qhuba idolo lasekhohlo esifubeni kwaye umpompe ingalo yasekunene phambili ngelixa ulungisa idolo lasekunene kwaye utsibe emhlabeni.

C. Umhlaba ngokuthambileyo kunyawo lwasekunene kwaye ngoko nangoko unyawo lwasekhohlo ngasemva, ugobe idolo lasekunene ukubuyela kwindawo yokuqala.

Qhubeka utsibe imizuzwana eli-15. Tshintsha amacala; Phinda. Yenza eminye imijikelezo emi-2 yokuhamba 1 kunye no-2 kungekho kuphumla phakathi.

3. Pike

A. Qala kwindawo ephezulu yeplanga kunye nesilayidi phantsi kwenyawo ngalinye.

B. Bandakanya isiseko sokuphakamisa iinyonga usiya eluphahleni, uhambisa iinzwane ngasesandleni.

C. Slayida iinzwane ngasemva kunye nesinqe esisezantsi ukuze ubuyele kwindawo yokuqala.

Qhubeka utyibilika ngaphakathi nangaphandle imizuzwana engama-30.

4. Intambo ye-Cross-Cross Jump

A. Yima ngeenyawo ubanzi kancinci kunobubanzi begxalaba ngaphandle, tsiba intambo yokuphumla ngasemva kweenyawo.

B. Tsiba ukuwela unyawo lwasekhohlo phambi konyawo lwasekunene ngelixa ujiwulisela intambo phezulu kwaye uyitshayela phantsi kweenyawo phakathi-tsiba.

C. Tsibela iinyawo umva ngaphandle, ujikelezisa intambo ujikelezo olupheleleyo.

D epheleleyo. Tsiba ukuwela unyawo lwasekunene phambi konyawo lwasekhohlo, intambo yokujiwuzisa ijikelezo enye epheleleyo.

E. Tsibela iinyawo umva ngaphandle, ujinga intambo kwindawo enye ngokujikeleza ukubuyela kwindawo yokuqala.

Qhubeka imizuzwana engama-30.

5. Ukunyuka kweentaba ezimileyo

A. Yima emlenzeni wasekunene ngengalo yasekunene yolulelwe kwisilingi, ingqiniba yasekhohlo ifakwe ecaleni. Qhuba idolo lasekhohlo esifubeni ukuqala.

B. Tsibela emlenzeni wasekhohlo ngelixa ugoba ingalo yasekunene, ulungisa ingalo yasekhohlo, kwaye uqhuba idolo lasekunene esifubeni.

C. Yehla uye emlenzeni wasekunene ngelixa ugoba ingalo yasekhohlo, ulungisa ingalo yasekunene, kwaye uqhuba idolo lasekhohlo esifubeni.

Qhubeka utshintsha emva naphambili imizuzwana engama-30. Yenza imijikelo emi-2 yeentshukumo 3, 4, kunye no-5 ungaphumli phakathi.

6. Ukuguqa ngedolo kwisitulo

A. Qala kwindawo ephezulu yeplanga ngesilayida phantsi konyawo ngalunye.

B. Bandakanya umongo wokunyusa ihips uye esilingini, i-sliding iinyawo ezandleni kunye nokuzisa amadolo esifubeni.

C. Shifta ubunzima ezinyaweni kwaye uphakamise izandla phezu kwentloko ukuze uhlale kwisitulo sokumisa.

D epheleleyo. Izandla ezisezantsi emhlabeni emva koko zityibilikise iinyawo umva ukuya kwiplanga eliphezulu ukubuyela kwindawo yokuqala.

Qhubeka imizuzwana engama-30.

7. Ukujija intambo yokutsiba

A. Yima ngentambo yokutsiba ephumle emva kweenyawo, iinzwane zikhombe ngakwesobunxele kwi-angle ye-45-degree, amadolo agobile.

B. Yehla emhlabeni kunye neenzwane zikhombe ngasekunene kwi-angle ye-45-degree, ujinga intambo phezulu naphantsi kweenyawo phakathi kokutsiba.

C. Tsibela emhlabeni ngeenzwane ezikhombe ngasekhohlo kwi-engile yee-degrees ezingama-45, intambo yokujiwuzisa ujikelezo olupheleleyo ukubuyela kwindawo yokuqala.

Qhubeka imizuzwana engama-30.

8. Squat Jack

A. Yima ngeenyawo kunye.

B. Xhuma iinyawo ngokubanzi kunobubanzi begxalaba ngaphandle kwaye uye ezantsi kwisikwere, ufikelela kwizandla emhlabeni.

C. Tsiba iinyawo kunye ukuze ume kwaye ubuyele kwindawo yokuqala.

Qhubeka imizuzwana engama-30.

9. Yenza isangqa Phezu kweTeaser

A. Qala kwindawo ephezulu yeplanga kunye nomlenze wasekhohlo uwele phambi kwasekunene emaqatheni, isilayidi phantsi konyawo ngalunye.

B. Shayela amadolo esifubeni, iinyawo ezityibilika ziye ngasezandleni, emva koko ubuyele kwindawo yokuqala.

C. Qhuba idolo lasekhohlo ngesifuba ukutyibilika unyawo lwasekhohlo phambili, emva koko ulungelelanise idolo lasekhohlo ukutyibilika unyawo ubuyele kwiplanga eliphezulu elinobubanzi beenyawo.

D epheleleyo. Qhuba idolo lasekunene uye esifubeni ukutyibilika unyawo lwasekunene phambili, emva koko ulungelelanise idolo lasekunene, uwele unyawo lwasekunene ngaphambili ngasekhohlo.

E. Phinda uhambise kwelinye icala, utyibilikise omabini amadolo, emva koko nganye nganye ubuyele kwindawo yokuqala.

Qhubeka nokutshintsha amacala imizuzwana engama-30.

Uphengululo lwe