UBob Harper awuThandanga-ziXhobo, uMzimba uwonke, wenze naphi na apho uQeqeshwa

Umxholo

• Umsebenzi kaBob Harper we-No-Equipment Core Blaster Workout
• Ukuphushela phezulu
• Ukunyuka kweentaba
• Iqela lomoya
• Hlala phezulu
• Phumla
• Uphengululo lwe

Hamba uye kuyo nayiphi na indawo yokuzivocavoca epheleleyo kwaye kukho iintsimbi zasimahla kunye noomatshini kunokuba abantu abaninzi bayazi ukuba benze ntoni. Kukho ii-kettlebells kunye neebhendi zokuxhathisa, iintambo zokulwa, kunye neebhola zeBosu-kwaye yincam nje yesixhobo sokuqina kwe-iceberg. Ngelixa zonke ezi zixhobo zinokucel'umngeni kumzimba wakho kunye namandla ngeendlela ezintsha, awunyanzelekanga ukuba ucofe ixesha lakho ukuze ungene kuqeqesho olusebenzayo, olusebenzayo. Enyanisweni, kukho into enye kuphela "yesixhobo" oyifunayo: umzimba wakho.

Ukuzivocavoca umzimba sisiseko salo naluphi na uqeqesho. Yiyo kanye le nto uBob Harper, umqeqeshi, ubuntu beTV, kunye nombhali wencwadi entsha Ukutya okuphezulu kweCarb, ukhethe iintshukumo ezine ezilula zobunzima bomzimba njengokwenza umthambo wokuzilolonga umzimba wonke ogxile ngakumbi ekuqhubhiseni undoqo wakho kunye nokunyusa izinga lentliziyo yakho. (Eyeleleneyo: Ucelomngeni lwe-Cardio HIIT lweentsuku ezingama-30 oluqinisekisiweyo lokunyusa izinga lentliziyo yakho)

"Olu qeqesho lunokwenziwa nanini na, naphi na, kungekho zixhobo, ngoko ke kulula ukungena kulo mhla wakho nokuba uxakeke kangakanani," utshilo uHarper. Kutheni le nto, ngokukodwa? "Bajolise ngokufanelekileyo kuwo onke amaqela abalulekileyo emisipha kwaye banikeze umsebenzi omkhulu we-cardio," utshilo. Ngaphezu koko, uya kumangaliswa kukwazi ukuba nganye yezi zixhobo zokuqina komzimba zikwimisipha engundoqo evela kwelinye icala, ukuze ukwazi ukubadibanisa abo bangaphandle kwaye wandise unyamezelo lwakho ngaxeshanye.

"Ukudityaniswa kwemithambo ephezulu nasezantsi, kunye nokunyakaza okusebenzayo, kwenza le ndlela inzima kodwa ikhawulezayo kwaye isebenzayo yokuqeqesha," utshilo uHarper.

Ufuna ukuyiguqula kancinane? UHarper wabelana ngendlela umthambo ngamnye onokutshintshwa ngayo ukuze ugqibezele ngokukhuselekileyo isekethe. Ukuba ufuna ukwenza le mithambo yomzimba ilukhuni, phakamisa amanqanaba ngokongeza ubunzima: Bamba i-dumbbell ngexesha lesikwere okanye usebenzise ubunzima beqatha xa usenza abakhweli beentaba. Unokwandisa ubunzima beendawo zokuhlala ngokubeka izandla zakho emva kwentloko yakho endaweni yokuwela phambi kwesifuba sakho.

Umsebenzi kaBob Harper we-No-Equipment Core Blaster Workout

Ingaba isebenza kanjani: Isekethe ilandela uyilo lwe-AMRAP (imijikelezo emininzi kangangoko kunokwenzeka). Gqibezela yonke le mithambo ilandelayo, ushukume ngokukhawuleza okukhulu ukugqiba ukubuyela kwakhona. Hambisa ngokuthe ngqo ukusuka komnye umthambo uye kolandelayo ngaphandle kokuma, emva koko uphumle xa kufuneka (khumbula ukuba ungavumeli ukubetha kwentliziyo yakho kwehle kakhulu) ngaphambi kokuba uqale isekethe kwakhona. Injongo kukugqiba imijikelo emininzi yesekethe kangangoko kunokwenzeka kwimizuzu engama-20 okanye engama-30 (kuxhomekeke ekubeni ufuna ukulolonga ixesha elingakanani).

Ukuphushela phezulu

I-10 reps

Utshintsho: uguqe ngamadolo

Ukunyuka kweentaba

Ukuphinda kabini

Ukuguqulwa: ukunciphisa isantya; phakamisa izandla phezu kwesitulo okanye i-stepper

Iqela lomoya

I-10 reps

Uhlengahlengiso: enye impumlo

Hlala phezulu

Ukuphinda kabini

Ukuguqulwa: uluhlu oluncinci lwesindululo

Phumla

Ngaba ujonge izimvo ngendlela yokufumana amandla kunye nokufumana kwakhona ekusebenzeni kwakho? Jonga i-EatingWell.com malunga neeresiphi ezimbini ezivela kwincwadi entsha kaHarper- iprothiit ye-yogurt yamaGrike yamandla ombane wangaphambi kokuzilolonga kunye nesiselo esine-almond-flavored protein ukunika izihlunu zakho ukubuyela kwimeko yesiqhelo abayifunayo emva kokuzilolonga.

Uphengululo lwe