Umsebenzi Womzimba Wokuzilolonga Obhula Umzimba Wakho Njengokuba Ngumsebenzi Wakho

Umxholo

• Ukuphusha usenyuka
• Amadolo aphezulu
• Imiqolo engaphezulu
• Ukunyuka kweentaba
• I-Goblet Squat
• I-Bear Crawl
• Offset Reverse Lunge
• Yahlula-hlula iBurpees
• I-Lateral Lunge ene-Russian Twist
• Umlenze omnye oLateral utsibela kwisitulo
• Ukufa kukaKettlebell
• Frogger Broad Jumps
• Uphengululo lwe

Iimodeli zokomelela zihlawulwa ngokoqobo ukuze zisebenze kwaye zigcine imizimba yazo ikwimo ephezulu. (Nokuba yeyiphi na imilo enokuba-kuba uyazi ukuba sonke malunga nelo #LoveMyShape positivity body.)

Kodwa oko kuthetha ukuba bayazazi izinto zabo xa kufikwa ekufumaneni eyona buck yakho inkulu yokubandakanya u-Rebecca Kennedy, umqeqeshi kaBarry's Bootcamp kunye nemodeli yokomelela komzimba, oyile le modeli yokuzivocavoca umzimba. (Ufuna okungakumbi kule nkwenkwezi iphela? Zama nje umzimba wakhe wokuzilolonga okanye ukusebenza ngamandla okuphumla okomeleza lonke ixesha.)

Ingaba isebenza kanjani: Uya kwenza i-supersets yamandla okuqhuba ngamandla imizuzwana engama-45, emva koko i-plyometric drill imizuzwana engama-30. Sebenza indlela yakho kuyo yonke imodeli yokomelela komzimba, emva koko uphumle umzuzu omnye. Ukuba ungumqali, zama ukugqiba iseti epheleleyo kathathu, iimbaleki eziphakathi zizame kane, kwaye uzame kahlanu.

Ukuphusha usenyuka

A. Qala kwindawo ephezulu yeplanga ngezandla ezibanzi kancinci kunamagxa.

B. Isifuba esisezantsi, ukugoba iingqiniba kwaye uzikhombe umva kwiidigri ezingama-45, emva koko ucinezele kude nomgangatho ukuze uphakamise isifuba ukuqala kwakhona. Umqali: Tyala amadolo phantsi. Eliphakathi: Yenza i-push-up rhoqo. Phambili: Phakamisa unyawo olunye emgangathweni.

Yenza i-AMRAP kwimizuzwana engama-45.

Amadolo aphezulu

A. Baleka endaweni, uqhuba amadolo ukuya esifubeni kwaye ugcine undoqo uqinile.

Qhubeka imizuzwana engama-30.

Imiqolo engaphezulu

A. Ukusuka ekumeni, jinga esinqeni ngomqolo othe ngqo, kwaye ubambe i-kettlebell enye kwisandla ngasinye.

B. Cinezela umva wangasentla, emva koko ulongele iibetile ukuya esifubeni, uqhuba iingqiniba usiya eluphahleni ngelixa ugcina iingalo kufutshane neembambo.

C. Umzantsi ubuyela ukuqala. Phinda, ugcine undoqo uqinile kwaye ubuye umva ngokuthe nkqo.

Yenza i-AMRAP imizuzwana engama-45.

Ukunyuka kweentaba

A. Qala kwindawo ephezulu yeplanga ngamagxa phezu kwezihlahla.

B. Tsala umlenze wasekunene ungene esifubeni, emva koko utshintshe ngokukhawuleza kwaye utsale umlenze wasekhohlo uye esifubeni. Khawulezisa ujike uye ngapha nangapha.

Qhubeka imizuzwana engama-30.

I-Goblet Squat

A. Yima ngeenyawo ububanzi, iinzwane zikhombe kwi-11 kunye neyoku-1 kwewotshi. Guqa amadolo kwaye ugcine umva ngokuthe tye ukuze uhlale phantsi ukuze ubambe i-kettlebell enye. Yima, kwaye uphakamise ukuya esifubeni, ubambe macala (okanye "iimpondo") zentsimbi.

B. Ukugcina umqolo ongathathi hlangothi, squat phantsi ukuya ezantsi ezinqeni ngaphantsi kwamadolo. Qhuba izithende, khama amathanga angaphakathi, kwaye ugcine umxholo ubandakanyekile ukutyhalela emva ukuya kukuma.

Yenza i-AMRAP imizuzwana engama-45.

I-Bear Crawl

A. Qala ezandleni nasemadolweni, emva koko uzibandakanye nomxholo wokuphakamisa amadolo nge-intshi emgangathweni.

B. Ukugcina esi sikhundla, qhubela phambili ngesandla sokunene kunye nonyawo lwasekhohlo. Emva koko yiya phambili ngesandla sasekhohlo kunye neenyawo zasekunene, emva koko uphinde ngesandla sasekunene nonyawo lwasekhohlo.

C. Buyisela umva le ntshukumo ukuze ubuyele ekuqaleni. Qhubeka ngamanyathelo ama-3 ukuya phambili kunye namanyathelo ama-3 ukubuyela umva.

Qhubeka imizuzwana engama-30.

Offset Reverse Lunge

A. Yima ngeenyawo kunye, ubambe i-kettlebell kwisandla sasekunene.

B. Buyela umva umva kumlenze wasekhohlo, wandise ingalo yasekhohlo ukuya kwicala lokulinganisa. Cinezela kwisithende esisekunene ukuze ume, uthinte iinzwane ngasekhohlo ngasekunene.

Yenza i-AMRAP kwimizuzwana engama-45.

Yahlula-hlula iBurpees

A. Beka izandla emgangathweni kwaye utsibe iinyawo ubuyele kwiplanga ephezulu. Isifuba esisezantsi ukuya emgangathweni.

B. Tyhila isifuba phantsi kwaye utsibe iinyawo uye phezulu ezandleni.

C. Yima, emva koko utsibe ngoko nangoko kumlenze wasekunene, uze utsibe iinyawo kunye. Tsibela kumngxunya womlenze wasekhohlo, emva koko tsiba iinyawo kunye, emva koko ubeke izandla phantsi emgangathweni ukuqala ukuphindaphinda.

Qhubeka imizuzwana engama-30.

I-Lateral Lunge ene-Russian Twist

A. Yima ngeenyawo kunye, ubambe i-kettlebell emacaleni (okanye "iimpondo") kwinqanaba lesifuba.

B. Thatha inyathelo elikhulu ukuya ngasekunene ungene kumjikelo osecaleni. Gweba i-kettlebell ngasekunene.

C. Buyela embindini, kwaye ucinezele umlenze wasekunene ukunyathela inyawo kunye.

Yenza i-AMRAP kwimizuzwana engama-45. Gqibezela zonke ezinye iiseti kwelinye icala.

Umlenze omnye oLateral utsibela kwisitulo

A. Yima ngeenyawo kunye ecaleni kwebhentshi.

B. Ukulinganisa kumlenze wasekhohlo, tsiba ngecala ebhentshini. Ngokukhawuleza tsibela phantsi, ubambe umlenze wasekunene phantsi ngalo lonke ixesha.

Qhubeka imizuzwana engama-30. Gcwalisa zonke ezinye iiseti kwicala eliphambene.

Ukufa kukaKettlebell

A. Yima ngeenyawo ububanzi besinqe kunye neentsimbi phakathi kweenyawo. Ukugoba esinqeni ukuze ugobe ngomqolo osicaba kwaye ubambe iintsimbi (enye esandleni ngasinye) ngezibambo.

B. Cinezela umva wangasentla kwaye ubandakanyeke ngaphakathi ngelixa umile kwaye ucinezele ihips phambili, ubambe iintsimbi phantsi kwenyonga.

C. Pushisa ihips ngasemva kwaye uguqe ngamadolo ukubuyela ukuqala, uqiniseke ukuba ubuya umva ngokuthe nkqo.

Yenza i-AMRAP imizuzwana engama-45.

Frogger Broad Jumps

A. Qala kwindawo ephezulu yeplanga ngeenyawo ezibanzi kune-hip-width ngaphandle.

B. Thumela isinqe ngasemva kwizithende, amadolo agobe, emva koko utsibe iinyawo ukuya phezulu ngaphandle kwezandla.

C. Ngoko nangoko phakamisa izandla phantsi uze ungene kwi-squat. Tsiba phezulu, ufike izandla ngaphezulu. Umhlaba ngeenyawo ububanzi, kwaye kwangoko utsibe ubuyele ekuqaleni.

Qhubeka imizuzwana engama-30.

Uphengululo lwe