Yimithambo emi-4 kuphela yokuzivocavoca oyifunayo ukuze ube ngumbaleki ongcono

Umxholo

• Ukuze Agility: Umfanekiso 8 Inyathelo Quick
• Ngamandla: Ukubotshwa ngeHip Thrust
• Ukomelela: Qhuba iDumbbell ukuya kwiWindmill
• Ibhalansi: I-Hop-Chop yamuva
• Uphengululo lwe

Cinga ngazo zonke iimbaleki eziqeqeshiweyo obathandayo. Yintoni ebenza babaluleke kangaka ngaphandle kokuqina nokuzinikezela kwabo kwimidlalo yabo? Uqeqesho lwabo lobuchule! I-Agility drills, i-lateral and rotational movements, amandla kunye nokwakhiwa kwamandla, kunye nokugxininiswa kozinzo oluphambili kunye nokulinganisela konke kuyingxenye yento eyenza iimbaleki zihambe ngokukhawuleza, zikhawuleza, kunye nezemidlalo jikelele.

Akunyanzelekanga ukuba ube yimbaleki ye-projekthi enesivumelwano se-Nike ukuze uqeqeshe njengaye, kwaye ngokwenza njalo uya kuphakamisa izakhono zakho nokuba uyimbaleki ejolise kwi-PR yakho elandelayo, i-CrossFitter ejonge kwirhamncwa kwi-WOD yakho elandelayo, okanye uMlo Weekend ofuna nje ukwenza umthambo ngokufanelekileyo ngaphandle kokwenzakala. (Idibeneyo: I-20-Minute Jillian Michaels Workout yokukhuthaza amandla kunye namandla)

Umqeqeshi uHannah Davis, umseki woMzimba NguHana, uyayazi indlela yokuqeqesha iimbaleki zemihla ngemihla kwaye wayila lo mthambo ujikeleze indlela yakhe yokutyikitya iBody.Fit. Le sekethe iya kukuguqula ube yimbaleki yamandla-nokuba imidlalo ye-D1 ayizange ibe yinxalenye yobomi bakho. Intshukumo nganye idalwe ngobuchwephesha, amandla, amandla, okanye ulungelelwaniso engqondweni, kwaye kunye bakha zombini i-athletic ejikeleze kakuhle kunye nezakhono zokusebenza kubomi bemihla ngemihla. (PS Jonga u-Davis owuthandayo u-kettlebell umthambo ukuze ufumane amaphupha awomeleleyo.)

Ingaba isebenza kanjani: Yenza umthambo ngamnye umzuzu omnye, uphumle imizuzwana engama-30 phakathi kwentshukumo nganye. Yenza imijikelo emi-3 iyonke.

Yintoni oya kuyidinga: Iseti yeedumbbells ezinobunzima obuphakathi

Ukuze Agility: Umfanekiso 8 Inyathelo Quick

A. Beka i-dumbbells emhlabeni malunga nee-2 iinyawo ngaphandle, enye ngaphambili kwaye kancinci ukuya ngasekunene kwenye ukuze zibekwe ngokwahlukeneyo.

B. Ukuqala phambi kwe-dumbbell ephezulu, shufle iinyawo ujikeleze ngaphezulu kobunzima kwaye ungene embindini wesithuba phakathi kwe-dumbbells, usondela kwicala lasekhohlo lobunzima obuphantsi, ujikeleze phantsi kwawo, kwisithuba esingenanto, kwaye ubuye ujikeleze i-dumbbell ephezulu. Uya kwenza ipatheni yesibhozo-8 ngeenyawo zakho.

Ngamandla: Ukubotshwa ngeHip Thrust

A. Yima ngeenyawo ububanzi kwaye ubambe isiphelo sedumbbell enye kwisandla ngasinye kubude besifuba. Tyhala izithende kwaye utsibe phambili, ufike kancinci.

B. Yisa izandla, usabambe i-dumbbell kumgangatho ngokuthe ngqo ngaphezulu kwamagxa, kwaye utsibe iinyawo ubuyele kwiplank isikhundla.

C. Ngokukhawuleza tsibela umva iinyawo zihleli ngaphandle kwezandla. Yima, kwaye utshixize ngasemva ukuze ufike kwindawo yokuqala.

Ukomelela: Qhuba iDumbbell ukuya kwiWindmill

A. Ukusuka ekumeni, ubambe i-dumbbell enye kwisandla sasekunene, ugobe kwiskat, uzisa i-dumbbell phakathi kwemilenze ejikelezwe ngaphezulu nje komgangatho.

B. Khawuleza ume, utyhale i-dumbbell phezulu.

C. Ngengalo ethe tye isabambe i-dumbbell up, twist torso, squat phantsi, kwaye uzise isandla simahla ezantsi kwemilenze. Cotha ukubuyela ekumeni kwaye ubuyisele i-dumbbell kwindawo yokuqala.

Ibhalansi: I-Hop-Chop yamuva

A. Yima, ubambe iziphelo zedumbbell kuso nasiphi na isandla kumgca ophakathi. Hop emva kwexesha uye ngasekunene, uphakamisa umlenze ogobileyo kunye nokujija umlenze ukuya ngasekunene.

B. Tsibela ecaleni ukuya ekhohlo, uphakamise umlenze wasekunene ogobileyo kwaye ujije itorso ukuya ngasekhohlo. Phinda.

Uphengululo lwe