Ukuzivocavoca okuPhakamileyo okuShukumisela uMzimba oPhezulu

Umxholo

• Ukunyuka kweTurkey
• Ibhokisi Tsiba iintonga
• Cofa iPlyo Push-Ups
• Yenqaba iBurpee
• Imida yeLateral
• Ukukhaba idonki
• Uphengululo lwe

Nokuba ugungqa isiqwenga esilinganayo seHalloween okanye seComic Con okanye ufuna nje ukwenza umzimba owomeleleyo kunye nomtsalane njengoSupergirl uqobo, lo msebenzi uza kukunceda uzive unamandla kwi-AF kwaye ukrwele umzimba wakho ngokufanelekileyo. Iintshukumo ezikrelekrele ngoncedo lukaRebecca Kennedy, umqeqeshi kaBarry's Bootcamp kunye neqhawe elibalaseleyo lokomelela. (Jonga nje i-gymnastics-ephefumlelweyo yokuzivocavoca kunye nokuzilolonga kwesitayile seOlimpiki ukuze ubone ezinye zezakhono zakhe.)

Isebenza njani: Bamba i-kettlebell, inyathelo, kunye ne-mat. Yenza i-drill yokuqala kwimizuzwana engama-30, uze uphumle imizuzwana engama-30. Phinda phinda uye kwi-drill elandelayo. Phinda isekethe kathathu ukufumana umzimba ofanelekileyo.

Ukunyuka kweTurkey

A. Qalisa ukulala kwicala lasekhohlo (kwindawo yomntwana), ubambe i-kettlebell ngezandla zombini.

B. Qengqeleka ngasemva kwaye ucinezele ubunzima ngezandla zozibini. Gcina ingalo yasekhohlo (ngekettlebell) yoluliwe kwaye unyawo lwasekhohlo luthe tyaba emhlabeni ngedolo elijonge phezulu. Yandisa umlenze wasekunene nengalo ithe tyaba emhlabeni.

C. Nyuka uye engqinibeni yasekunene ngelixa uqhuba ngesithende sasekhohlo, ugcine amehlo kubhontsi. Ukugcina undoqo uqinile, yiza uye ngasekunene.

D epheleleyo. Qhuba ngomlenze wasekhohlo ukuze ufike kwindawo yebhulorho, unwebe ngokupheleleyo isinqe. Msonto umlenze wasekunene phantsi komzimba kunye nomhlaba emadolweni ukwenza isiseko esiqinileyo. Yiza kwindawo ye-lunge (yiza nesithende sasekunene ngqo emva kwakho) ngesandla sasekunene esinqeni. Susa amehlo kwintsimbi kwaye ujonge ngqo phambi kwakho.

E. Gqibezela intshukumo ngokuma ume nkqo, ubambe ubunzima ngaphezulu kwaye ugcine ingqibelelo ibandakanyeka kumqolo ongathathi cala. Ukuguqula intshukumo ukubuyela kwindawo yokuqala.

Yenza i-5 reps kwicala ngalinye. Phumla imizuzwana engama-30, uze uphinde.

Ibhokisi Tsiba iintonga

A. Qala kwindawo ye-squat, iinzwane ezimbalwa ukusuka kwibhentshi.

B. Tsibela phezulu uye kumhlaba kwindawo ye-squat kwibhentshi. Bamba umzuzwana omnye, emva koko utsibe ubuyele ezantsi emgangathweni, kunye nokufika kwindawo yokuma.

Yenza i-AMRAP kwimizuzwana engama-30, emva koko uphumle imizuzwana engama-30. Phinda.

Cofa iPlyo Push-Ups

A. Qala ukuguqa malunga nonyawo ukusuka ebhentshini. Yoyama phambili kwaye ubeke izandla ebhentshini kwindawo yokunyusa, ugcine ukungathathi hlangothi.

B. Ngaphantsi kwe-push-up, uze uqhume izandla ukunyusa umzimba kude nebhentshi. Umhlaba onezandla zikwindawo enye kwaye kwangoko usihla ekunyuseleni umphindisi olandelayo. Ukwenza kube nzima ngakumbi, yenza intshukumo efanayo kwindawo epheleleyo yeplanga endaweni yokuguqa ngamadolo.

Yenza i-AMRAP kwimizuzwana engama-30, emva koko uphumle imizuzwana engama-30. Phinda.

Yenqaba iBurpee

A. Qala kwindawo yeplanga ngezandla phantsi ngokuthe ngqo phantsi kwamagxa kunye neenyawo kwibhentshi.

B. Tsiba iinyawo ezantsi emhlabeni, emva koko ugcobe kwaye utsibe ngokukhawuleza, izandla zolulwe ngaphezulu. Umhlaba, beka izandla zakho emgangathweni, kwaye utsibe iinyawo phezulu ebhentshini ukuze ubuyele ukuqala.

Yenza i-AMRAP kwimizuzwana engama-30, emva koko uphumle imizuzwana engama-30. Phinda.

Imida yeLateral

A. Qala ukuma ngeenyawo ububanzi be-hip-width ngaphandle, amadolo agobile, kunye neengalo kwindawo ekulungeleyo phambi kwesifuba.

B. Jiwuzisa iingalo kwaye utsibe kangangoko unakho ukuya ngasekunene, uhlale ngamadolo athambileyo. Phinda. Emva koko yenza ukutsiba okubini ukuya kwelinye icala.

Yenza i-AMRAP kwimizuzwana engama-30, emva koko uphumle imizuzwana engama-30. Phinda.

Ukukhaba idonki

A. Qala kwindawo yeplanga yebhere kuzo zonke ezine ngamagxa phezu kwezihlahla namadolo kwii-intshi ezimbalwa ukusuka emgangathweni.

B. Ukuqhuma kweenyawo kunye nezithende zokukhaba ukuya kwi-butt, uzama ukwandisa isinqe ngokuthe ngqo kumagxa kunye nezihlahla.

C. Cotha kancinci umva ukuqala.

Yenza i-AMRAP kwimizuzwana engama-30, emva koko uphumle imizuzwana engama-30. Phinda.

Uphengululo lwe