I-Barry's Bootcamp-Inspired Abs, Butt, kunye ne-Core Workout

Umxholo

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Ukuba ungumntu othanda iiklasi ezivunyiweyo, ezinemixholo yepati evela kwiBarry's Bootcamp, unethamsanqa. Sibethe umqeqeshi wodumo u-Derek DeGrazio we-Barry's Bootcamp Miami Beach ukwenza i-Cardio-Workout eyomeleleyo eyenzelwe ukutshisa amanqatha ngelixa usenza i-abs yakho, i-butt, kunye ne-core ("ii-ABCs") usebenzisa ifomathi yokutyikitya kaBarry's Bootcamp. (Apha, iiklasi ezili-15 zeBoutique Fitness onokuzenza ekhaya!)

Nantsi indlela esebenza ngayo: Imijikelo ye-treadmill iyatshintshana phakathi kwe-incline kunye ne-sprint intervals ukutshisa amanqatha, ngelixa uqeqesho lwamandla amathathu lujikeleza "ukulayisha ngaphezulu" izihlunu ukukrola kunye nethoni. Zive ukhululekile ukubonyusa ubunzima ukuba unqwenela- "ubunzima bukhulu, utshintsho olukhulu," utshilo uDeGrazio.

Izixhobo:

1 i-treadmill

1 iseti yamatye asimahla (5-10 iiponti)

1 imethi okanye itawuli

Izantya zokunyathela ezicetyisiweyo:

Umqali: Jog 5.0. Qalisa 6.0. Ukuqhuba okuLiqilima (SR) 7.0. I-Sprint 8.0+

Phakathi: Jog 6.0. Baleka 7.0. I-SR 8.0. I-Sprint 9.0+

Phambili: Ijog 7.0. Qhuba 8.0. I-SR 9.0. Nge-Sprint 10.0+

Ujikeleze 1

Imizuzu 0-5: Ukufudumala kweTreadmill

0-1: Ukubaleka

1-2: Baleka

2-3: Ukubaleka

3-4: Baleka

I-4-5: I-SR

Imizuzu 5-10: Uqeqesho lwamandla

I-5-6: I-squat kunye nokuPhakamisa okuPhambili

Yima ngeenyawo ububanzi bamagxa buqelelene, kwaye ubambe iintsimbi ezi-2 phambi kwamathanga, iingalo zolulelwe ezantsi, iintendelezo zijonge emzimbeni. Cotha kancinci ukuhlala kwiskwati, ekhokelela ngasemva, ubunzima kwizithende, imilenze ehambelana nomgangatho, amadolo emva kweenzwane. Kwangelo xesha, phakamisa zombini iingalo kude nomzimba. Gqiba ngeengalo ezitshixiwe phambi kobuso, ngelixa uhleli kwi-90-degree angle squat. Phinda umzuzu omnye.

6-6: 30: Ukukhaba kweFlutter

Lala emva emethini okanye itawuli. Phakamisa imilenze malunga nee-intshi ezi-6-8 ukusuka emgangathweni, iinyawo ziguquguquke, umlenze omnye uphakame kunomnye, kwaye uqale ukuphaphazela, utshintshanisa umlenze ngamnye phezulu naphantsi imizuzwana engama-30.

I-6: 30-7: 30: I-squat ene-Front ephakamisa

7:30-8: I-Flutter Kicks

I-8-9: I-squat kunye ne-Front Raises

I-9-10: Iplanga ye-Forearm

Lala ngesisu, iingalo kunye nezandla emhlabeni, iingqiniba phantsi kwamagxa. Cinezela umhlaba usebenzisa iingalo kunye neebhola zeenyawo. Gcina umva ngokuthe tye, ubambe indawo ye-1 ngomzuzu. Qiniseka ukuba uyaphefumla!

Umjikelo 2

Imizuzu 10-15: I-Treadmill Incline Interval

10-11: Baleka-2% bathambekele

I-11-12: Baleka - ipesenti ezi-6 zithambekele

I-12-13: Qhuba-iipesenti ezi-4 zithambekele

I-13-14: Baleka - ipesenti ezisi-8 zithambekele

I-14-15: Qhuba-iipesenti ezili-10 uthambekele

Imizuzu 15-20: Uqeqesho lwamandla

15-16: Lunge ngokuLunga ngokuPhakamisa

Yima ngeenyawo ububanzi bamagxa, izandla zisemacaleni, nganye ibambe ubunzima besandla, iintende zijongene. Yiya phambili ngomlenze wasekunene, isifuba ngaphandle, amagxa abuye umva. Ngelixa usiya phambili, phakamisa iingalo zombini kude nomzimba, umbindi wokubandakanyeka, ugqibezela ngomlenze ongaphambili, idolo ngasemva kweenzwane, kunye neengalo ezolulelwe kwinqanaba lamehlo. Phinda umzuzu omnye.

16-16: 30: Amatye aHollow

Lala ngasemva, imilenze yandiswa kwaye yaphakamisa malunga nee-intshi ezili-10 ukusuka phantsi, iingalo ngasemva kwentloko, ii-biceps zinamathele ezindlebeni. Gcina le ndawo kwaye ujonge phambili kwaye ubuye umva kumqolo osezantsi imizuzwana engama-30.

16:30-17:30: Ushiye uLunge noPhakamisa

17: 30-18: Amatye aluhlaza

I-18-19: Ukutshintshana kwemiphunga kunye nokuPhakamisa

I-19-20: Iiplanga ezine-Hip Twist

Kwindawo yeplanga yangaphambili njengoko kuchaziwe ngaphambili, jija i-hip yasekunene ukuze uthinte umhlaba, ugcine amagxa aphindwe kabini, emva koko utshintshele kwicala lasekhohlo. Qhubeka utshintshana imizuzwana engama-30.

Ujikeleze 3

Imizuzu 20-25: Isikhewu seTreadmill Sprint

20-21: Ijog

21-22: I-SR

22-23: Isantya

23-24: Baleka

24-25: Ukuprintwa

Imizuzu 25-30: Uqeqesho lwaMandla

25-26: Plié kunye nokuphakamisa icala

Yima ngeenyawo ukubanzi kancinane kunobubanzi obusisinqe phakathi, izithende zijonge ngaphakathi, iinzwane zijongise ngaphandle, izandla zinobunzima ngasemva kweempundu, iintende zijongise iimpundu. Hlala phantsi kwi-plié, i-butt ekhokelela ngasemva nasezantsi, isifuba ngaphandle. Ngelixa uhleli ngasemva, phakamisa iingalo kwicala ngalinye, iintende zijonge phambili. Ukugqiba ngemilenze ngokungqamene ne-instep ejonge phambili kunye neengalo ezolulwe zaya kwicala kwinqanaba lemehlo. Phinda umzuzu omnye.

26-26: 30: Ukukhatywa kwebhayisikile

Ukulala ngasemva, izandla zibekwe ngasemva kweendlebe, imilenze yandiswa kwaye iphakanyisiwe emhlabeni i-intshi ezimbalwa. Jija ingqiniba yasekunene ukuya edolweni lasekhohlo, wandise umlenze wasekunene, emva koko utshintshe, ingqiniba yasekhohlo uye edolweni lasekunene. Phinda imizuzwana engama-30.

26:30: 27:30: Plié ngeCala lokuPhakamisa

27:30: 28: Ukukhatywa kwebhayisikile

28-29: Plié ngeCala lokuPhakamisa

29-30: Iplanga Phambili / ngasemva Rocks

Qala kwisikhundla seplanga njengoko kuchaziwe ngaphambili. Umzimba welitye ngaphambili, uzisa amagxa phezu kwezandla, ujikelezisa iinzwane phezu kwemitya yezihlangu emhlabeni. Emva koko ubuyele eplankini. Phinda imizuzwana engama-30.

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