Umsebenzi ka-Barry eBootcamp oQhelekileyo woMzimba

Umxholo

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Ukuba ukhe waya kwiklasi yeBarry yeBootcamp, uyazi ukuba ayisiyonto ingenangqondo ye-cardio kunye nokuzilolonga ngamandla okuza kuyikhaba kabukhali impundu yakho imo kwindawo yolonwabo, yokupompa umculo. Ukutyikitya iklasi yeyure enye, equlathe imizuzu engama-25 ukuya kwengama-30 yoqeqesho lwexeshana kwitreadmill kunye nemizuzu engama-25 ukuya kwengama-30 yoqeqesho lwamandla kusetyenziswa iintsimbi zasimahla, iibhendi zokumelana nokunye, yenzelwe "ukothusa" umzimba ukuphucula inkqubo yentliziyo yakho , ngelixa unceda itotshi yeekhalori kunye nokwakha izihlunu. (Ukuba usebenza ngokusemandleni akho, kuthiwa iklasi enye yeyure iyatshisa ukuya kwi-800 ukuya kwi-1 000 yeekhalori!)

Iindaba ezimnandi zezokuba, ukuba awungekhe uye eklasini (okanye awunaso isitudiyo esikufutshane nawe), usengaya kulolongezo lomsebenzi. Sidibene noBarry Jay ngokwakhe ukukuzisela umthambo ogcweleyo weyure enye ukuze uvune izibonelelo zobuchule bakhe bokuphumla obukhethekileyo ekhaya, okanye ekuhambeni. (Ngohlobo lwemizuzu engama-30, zama iBarry's Bootcamp-Inspired Abs, Butt, kunye neCore Workout!)

Uya kudinga:

I-treadmill, ibhendi yokumelana, kunye nobunzima besandla

Icandelo 1: Indawo yokunyathela

Nceda uqaphele ukuba izantya ezinikiweyo ziyingcebiso nje kwaye unokusebenza ngesantya sakho. Injongo kukunikela ngako konke!

Imizuzu emi-3 yokuhamba / ijog ukufudumala (3.5 - 6.0 mph)

Imizuzu eyi-1 ibalekile (6.0 - 8.0)

1 min sprint (8.5 okanye ngaphezulu)

Imizuzu eyi-1 yokufumana kwakhona / ukuhamba (3.5)

Thambekela kwi-2.0

Imizuzu eyi-1 ibalekile (6.0 - 8.0)

1 min sprint (8.5 okanye ngaphezulu)

1 umzuzu ukubuya kwakhona/hamba (3.5)

Ukuthobela kwi-4.0

Imizuzu eyi-1 ibalekile (6.0 - 8.0)

1 umzuzu wokubaleka (8.5 okanye ngaphezulu)

Imizuzu eyi-1 yokufumana kwakhona / ukuhamba (3.5)

Cofa ku-6.0

1 umzuzu wokubaleka (6.0 - 8.0)

1 min sprint (8.5 okanye ngaphezulu)

Imizuzu eyi-1 yokufumana kwakhona / ukuhamba (3.5)

Icandelo 2: Umsebenzi woMgangatho

Gqibezela umthambo ngamnye umzuzu omnye.

Isando Curl

Yima iinyawo zakho ezinqeni-ububanzi ngaphandle kunye namadolo agobileyo, ubambe ubunzima obuphakathi okanye obunzima (8-12 lbs) emacaleni akho. Gcina i-elbows yakho inamathele kwi-torso kunye neentende zezandla zijongene nomnye, zisa ubunzima ukuze izandla zakho zifike emagxeni akho. Emva koko, ngoluhlu olupheleleyo lokunyakaza, zibuyisele phantsi ngaphandle kwamathanga akho.

I-Curl ethe tye

Qala ngokuma okufanayo njenge-hammer curls kunye nobunzima obufanayo. Ngesi sihlandlo, iintende zijonge ngaphandle xa izandla ziphantsi emathangeni; ubunzima bujongene nomzimba wakho xa unyuselwe esilevini. Yenza le ntshukumo, inoluhlu olupheleleyo lokuhamba, kancinci kwaye ulawulwe, ngaphambi kokukhawulezisa.

I-Curl ebanzi

Ngoku, thatha iingalo ngaphandle xa ugoba ngaphakathi nangaphandle-intsingiselo, i-elbows zincanyathiselwe emacaleni akho kunye neentendelezo zijonge ngaphandle kwicala njengoko ugobileyo, wenze "V" ngeengalo zakho.

Ibhendi yeRubber

Yima embindini webhendi yokuxhathisa, iinyawo ezinqamleze ububanzi, zibambe nokuba kukweliphi icala lebhendi. Ukugcina ukugoba okuncinci emadolweni, yenza ulandelelwano lwee-curls ezichanekileyo ngeebhendi zerabha endaweni yamatye. Oku kuya kubonelela ngohlobo olwahlukileyo lokutsha!

Tricep Kickback

Yima ngamadolo ngaphezu kokugoba kancinane, isifuba sijonge emgangathweni, uphumele ngaphandle, nomqolo usicaba. Ukugcina iingqiniba kufutshane nomzimba, zisa ubunzima esifubeni sakho, emva koko zolula iingalo ngasemva kwakho. Xa iingalo zilungisiwe, kufuneka zihambelane nesinqe sakho.

Ngaphezulu kweTricep

Yima mde amadolo agobe kancinci. Bamba ubunzima (sebenzisa enye okanye zombini) phezulu ngentla kwentloko ngeengalo ezithe nkqo. Yehlisa ubunzima (s) emva kwentloko, ukugoba kwiingqiniba. Yolula iingqiniba kwaye ubuyise ubunzima ngaphezulu, kwaye uphinde kwisindululo esilawulwayo. Qinisekisa ukugcina iingqiniba zijonge phambili kwaye uzigcine zisondelelene kangangoko.

I-Tricep Skull Crusher

Lala ebhentshini kwaye unyuse iintsimbi zakho phezulu kwesifuba sakho ngeengalo ezithe tye. Zisa iintsimbi kunye ukuze bachukumise. Goba kwiingqiniba, kancinane, kwaye uthobe iintsimbi ezantsi ukuze zize kanye ecaleni kwendlebe yakho yasekunene. Yolula iingalo umva phezulu kwaye wehlise uye kwindlebe ejongene nayo. Yenza imizuzwana engama-30 ngasekunene, ngasekhohlo. (Qaphela ukuba intloko kufuneka ihlale kwindawo enye lonke ixesha ukuze i-triceps isebenze ngokwenene ukuzisa isethi yobunzima ukusuka kwelinye icala ukuya kwelinye!)

Ukufa

Yima ubude, iinyawo zahlulwe kancinane, ubunzima esandleni ngasinye, izandla ecaleni kwakho. Zisa iintsimbi phambi kwakho iintende zakho zijonge kwi-shins yakho, emva koko unciphise iintsimbi ukuya emaqatheni akho, ugcine umqolo wakho ulula kangangoko. Imalunga nokukhupha i-butt yakho kunye nokugcina imilenze iqonde ngqo ezantsi ukuze uve lo msebenzi kwimisipha yakho. Zibuyisele ngokuthe ngcembe ukuma. Le ntshukumo hayi malunga nesantya. Kufuneka icothe kwaye ilawulwe. Ukuba uyakwazi ukwenza oku phambi kwesipili, jika ujonge ecaleni ukuze ubone iprofayile yakho kwaye ujonge ifom yakho. Umva akufuneki ujikeleze kwindlela esezantsi. Eyona ndlela ilungileyo yokugcina umqolo osicaba kukugcina isifuba sakho siphakamile.

Phakamisa Amagxa Kuphela

Yima umde kwaye "zip" phezulu i-abs njengoko uphakamisa iingqiniba. Yicinge njengokuvala ibhatyi-qala ukusuka ezantsi, emva koko zip ezo zisindo ukuya esilevini sakho!

Ukufa / Ukuphakama kwamagxa

Qhubeka nentshukumo ye-deadlift kwaye njengoko ufika ekumeni, phakamisa iintsimbi ukusuka kumphakamo we-hip ukuya emagxeni ugcina i-elbows ububanzi.

Isikwere

Bamba ubunzima phezulu kwamagxa akho (okanye emacaleni akho) kwaye uthathe indawo ebanzi. Gcina ubunzima kwizithende zakho njengoko uguqa amadolo ngokunzulu, ukhupha i-butt yakho. Njengokuvavanywa kwefom, zama ukujija iinzwane zakho xa usezantsi ukuqinisekisa ukuba bonke ubunzima bakho bukuzo zithende!

I-squat ephezulu yoPapasho

Ngaphantsi kwe squat, ukhumbule ifom ukusuka kwisigqibo sokugqibela. Nje ukuba umile, zisa iintsimbi emagxeni, emva koko unyuke phezulu ukuze iintsimbi ziphantse zichukumise. Gcina iintende zijongise ngaphandle kwaye ezantsi iingalo kwindawo ekujoliswe kuyo, emva koko ubuyise umacala omabini alandelayo.

Umphezulu Cofa Kuphela

Susa isikwere kwaye unike imilenze yakho ikhefu elincinci ukuze ukwazi ukugxila kumagxa nasemqolo.

Icandelo le-3: iTreadmill

1 imiz jog (5.5 - 6.5)

1 min sprint (8.5 okanye ngaphezulu)

Imizuzu eyi-1 yokufumana kwakhona / ukuhamba (3.5)

Umdyarho wemizuzu emi-2 (ubaleka ngesantya esiphezulu se-7.0 – 9.0)

Imizuzu eyi-1 yokufumana kwakhona / ukuhamba (3.5)

Imizuzu eyi-1 ibalekile (7.0 - 8.0)

Imizuzu eyi-1 ibaleka ngokonyuka kwamanqaku ama-2 kwisantya (9.0 - 10.0)

Imizuzu eyi-1 thatha inqaku (8.0 - 9.0)

1 min 2 amanqaku ngokukhawuleza (10.0 - 11.0)

Imizuzu eyi-1 yokufumana kwakhona / ukuhamba (3.5)

1 min okokugqibela Sprint-yiya kuyo!

Icandelo 4: Umsebenzi woMgangatho

Bamba Gqibezela umsebenzi ngamnye ukuze ufumane umzuzu omnye.

Inye iDumbbell Jackknife

Lala kwibhentshi ngomqolo wakho. Yizisa umzimba wakho kumgca omnye ochanekileyo kunye neengalo zakho zandisiwe, ubambe enye idumbbell phezulu kunye nokugcina imilenze iqonde kwaye icinezelwe ndawonye, ​​yandiswa ekuphakameni kwe-hip. Yiza nemilenze ngokuthe nkqo ngelixa uzisa ubunzima ezandleni zakho emaqatheni, usenza u "V" umzimba wakho. Zama ukususa amagxa akho ebhentshini kangangoko kunokwenzeka. Nciphisa ngononophelo kwaye wandise iingalo nemilenze kwakhona, uze uphinde.

Dumbbell Ukuya kwiinzwane

Susa intshukumo eyandisiweyo kwaye ugcine amahlombe ebhentshini kunye nemilenze ngokuthe nkqo kuma-90 degrees. Qhawula i-abs njengoko ushukumisa i-dumbbell ukuya kwiinzwane.

Iicrunches

Yehla i-dumbbell kwaye uqhubeke nokuqhekeka, uzisa iincam zeminwe yakho kwiinzwane.

Ukukhaba ibhayisekile

Ukubeka umqolo wakho ebhentshini, yizisa amadolo akho kwitafile yetafile, ugobe kwi-angle ye-90 degree. Zisa iingalo ngasemva kwentloko, kodwa ulumke ungatyhaleli intamo. Indlela elungileyo yokukhumbula ukuba ungatsali intamo yakho kukubeka iincam zeminwe ezijikeleze iindlebe. Ukuphakamisa amahlombe ebhentshini, gxobhoza ii-obliques zakho njengoko uzisa i-elbow yakho yasekhohlo emadolweni akho asekunene, ukwandisa umlenze ochaseneyo (ngasekhohlo) ngqo. Phinda kwakhona kweli cala, uze utshintshe. Tshintshela kwelinye icala emva kokubuya kabini kwicala ngalinye.

Ukukhaba ibhayisekile

Qhubeka ngebhayisekile imilenze, uzisa ingqiniba echasene nedolo elichaseneyo. Yenza enye impendulo kwicala ngalinye endaweni yesibini. Khawulezisa nje ukuba ufumane ukuxhoma kwayo!

Ukuphushela phezulu

Zisa isifuba sisondele emhlabeni kangangoko ukuze ukonyuse ukutsha. Yandisa imilenze ukwenza ukuba i-pushups ibelula. Ukuba unzima ngokwenene, yiza emadolweni.

IPlanga

Yiza kwiingqiniba ubambe iplanga. Umzimba kufuneka ube ngumgca omnye osicaba; qiniseka ukugcina i-butt phantsi kwaye ihambelana nomzimba wonke.

Kugobe ngaphezulu komqolo

Beka idolo lakho lasekhohlo kwibhentshi kunye nomlenze wasekunene emva kwakho, wandiswa ngokuthe ngqo. Ngobunzima obunzima esandleni, krola ingqiniba uye phezulu ukuya kwisilingi emva koko ubuyisele ingalo phantsi kwindawo ethe tye. Umceli mngeni kukugcina isinqe ngokuthe tye, ke intshukumo isebenza ngeengalo kunye ne-abs. Phinda kwelinye icala.

Ukutsala kuLat

Lala ngasemva kwaye wandise i-dumbbell enzima ngaphezulu. Gcina iingalo ngokuthe nkqo njengoko uphakamisa i-dumbbell kanye phezu kwesifuba, emva koko wehle umva emva kwentloko.

Uxinzelelo lwesifuba

Beka umva ebhentshini. Yandisa iingalo phezu kwentloko, ubambe ubunzima obunzima, uze uhlise kwindawo yokubeka ipali ngaphambi kokucinezela.

Uxinzelelo oluValiweyo lwesifuba

Ngeentsimbi ezichukumisayo kunye neentende zezandla zijongene enye kwenye, ezantsi ukuya esifubeni, emva koko ucinezele ukubuyisela phezulu.

IHammer Press

Ngeentende ezijongene nazo, zisa iintsimbi ngaphezu kwesifuba ngeengalo ezichanekileyo. Ukugcina iintsimbi zahlulwe kancinci, ezantsi ezantsi esifubeni, emva koko ucofe phezulu.

IHammer Press, Vala i-Combo yokubamba

Dibanisa amanyathelo amabini okugqibela ngokuzisa iintsimbi ndawonye ukuze ufumane impendulo, emva koko uzahlulahlula ubunzima kwi-rep elandelayo. Ukutshintshela umzuzu omnye.

Uyenzile!

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