Yenza lo msebenzi wehotele ukuze uhlale ulungile ngelixa uhamba

Umxholo

• Intambo yokutsiba
• Commando Plank
• Lunge
• Ukuqheleka kwe-WT
• I-squat enokufikelela ngaphezulu
• Ukutyhala (uMqali)
• Ukutyhala (uPhuculo)
• I-Triceps Dips
• Ukufikelela kwiCrab
• Bamba umngxuma
• Ukutsiba kweBurpee Tuck
• Uphengululo lwe

Iihotele ekugqibeleni zinyusa iminikelo yazo yejim, okuthetha ukuba kunokwenzeka ukuba ube nokufikelela kwizixhobo zokuzilolonga ngokuhambelana nejimu yakho yasekhaya xa ukude. (ICYMI, u-Hilton wade waqala kwigumbi lokujima.) Kodwa ayizizo zonke iihotele kakhulu kusekho-ininzi isagcinwe ngeedumbbells ezimbalwa ezingahambelaniyo kunye nesiqwenga esinye okanye ezibini zezixhobo ze-cardio. Nokuba yeyiphi na indawo yokuhlala apho uhlala khona, unokuyeka lo msebenzi wokuhamba kwi-Barry's Bootcamp kunye nomqeqeshi we-Nike obalaseleyo uRebecca Kennedy. Ayifuni nto intle. Uya kufuna nje inyathelo okanye ibhentshi kunye nentambo yokutsiba (onokuyiphosa ngokulula nakwiyona suitcase incinci).

Eyona nto ibaluleke kakhulu, ungaphuma ungangxami xa uzilolonga njengoko ufuna, ke ayizukunqumla ixesha lakho leholide. (Inxulumene: Nantsi indlela yokuqinisekisa ukuba * eneneni uphumle kuhambo.)

Ingaba isebenza kanjani: Yenza le mithambo ilandelayo ye-11 yenani elibonisiweyo le-reps. Phinda izihlandlo ezine ukuya kwezintlanu ukwenza umthambo wemizuzu engama-30.

Uya kudinga: Intambo yokutsiba kunye nenyathelo okanye ibhentshi.

Intambo yokutsiba

A. Yima ngeenyawo kunye, tsiba intambo uphumle emva kwezithende.

B. Jinga intambo ngaphezulu kwentloko, phambi komzimba, emva koko emhlabeni. Tsiba intambo ngeli xesha utshayela intambo ngasemva emhlabeni. Phinda kabini amanye amaxesha.

C. Qhubeka nokutsiba, ujinga umtya wokutsiba ukucofa umhlaba ngasekunene, emva koko uphinde, ujikeleze intambo yokutsiba ukucofa umhlaba ngasekhohlo.

D epheleleyo. Buyela kwindawo yokuqala, uphindaphinde ukutsiba okuqhelekileyo oku-3 kunye nokujikeleza ecaleni.

Yenza i-AMRAP imizuzu emi-3.

Akukho ntambo yokutsiba? Yenza nje intshukumo ngelixa usenza ngathi unentambo ezandleni zakho.

Commando Plank

A. Qala kwindawo ephezulu yeplanki.

B. Ngezantsi kwi-forearm yangaphambili, uze ungene kwi-forearm yangakwesobunxele, ungene kwiplank ephantsi.

D epheleleyo. Dlulisa ubunzima kwisandla sasekunene emva koko kwisandla sasekhohlo ukubuyela kwiplanga ephezulu.

Yenza i-10 ukuya kwi-15 ye-reps, utshintshe ukuba yeyiphi na ingalo ekhokelayo.

Lunge

A. Thatha inyathelo elikhulu uye phambili ngomlenze wasekhohlo ukwehla ungene kwilonge ngelixa upompa ingalo yasekunene phambili.

B. Cofa umlenze wasekhohlo ukuze ubuyele ekumeni, uze uphinde kwelinye icala. Yiyo i-1 rep.

Yenza i-10 ukuya kwi-15 yokuphindaphinda.

Ukuqheleka kwe-WT

A. Lala ujonge phantsi kwinyathelo okanye kwibhentshi (okanye phantsi, ukuba kukho imfuneko), iingalo zolulelwe phambili, i-biceps ngeendlebe.

B. Zoba iingqiniba phantsi ecaleni kweembambo, emva koko wandise iingalo ngqo emacaleni, uzigcine ziphakanyiselwe kwisilingi kuyo yonke intshukumo.

C. Jikelezisa iingalo ukubuyela kwindawo yokuqala.

Yenza i-10 ukuya kwi-15 yokuphindaphinda.

I-squat enokufikelela ngaphezulu

A. Yima ngeenyawo ezibanzi kancinci kunobubanzi behip ngaphandle. Ngezantsi kwi-squat, ukufikelela kwiminwe ukuya kumgangatho phakathi kweenyawo.

B. Qinisa imilenze ukuze ime, ufikelele iingalo ukuya kwisilingi

Yenza i-10 ukuya kwi-15 yokuphindaphinda.

Ukutyhala (uMqali)

A. Qala kwindawo ephezulu yeplanki ngezandla zakho kwinyathelo okanye kwibhentshi.

B. Ukugoba iingalo ukuze unciphise isifuba de iingalo kunye ne-triceps zenze ii-angles ezingama-90.

C. Cinezela isifuba kude nenyathelo ukubuyela kwindawo yokuqala.

Yenza i-10 ukuya kwi-15 yokuphindaphinda.

Ukutyhala (uPhuculo)

A. Qala kwindawo ephezulu yeplanga ngeenyawo kwinyathelo okanye kwibhentshi.

B. Goba iingalo ukwehlisa isifuba emhlabeni.

C. Cinezela isifuba kude nomgangatho ukuze ubuyele kwindawo yokuqala.

Yenza i-10 ukuya kwi-15 yokuphindaphinda.

I-Triceps Dips

A. Hlala kwisitephusi okanye ibhentshi ngezandla emphethweni, iingalo zithe tye ngeminwe ejonge esinqeni. Phakamisa isinqe ukuqala.

B. Umzimba ongezantsi ukuya emhlabeni, ukugoba iingalo ngqo umva wenze i-90-degree degree angles.

C. Cinezela ii-triceps kwaye wolule iingalo ukubuyela kwindawo yokuqala.

Yenza i-10 ukuya kwi-15 yokuphindaphinda.

Ukufikelela kwiCrab

A. Hlala ekupheleni kwenyathelo okanye ibhentshi, isandla sasekunene emva kwesinqe kwinyathelo, iminwe ikhombe ngasemva.

B. Cinezela kwingalo yasekunene ethe nkqo kwaye wolule amadolo ukuphakamisa isinqe sisuka kwinqanaba ngelixa usolula ingalo yasekhohlo ngaphezulu, iibiceps ngendlebe.

C. Izinqe ezisezantsi zibuyela kwisinyathelo kwaye utshintshe izandla, uphinda ufikelele kwelinye icala.

Yenza i-10 ukuya kwi-15 yokuphindaphinda.

Bamba umngxuma

A. Lala ngobuso emgangathweni wolule imilenze neengalo, i-biceps ngeendlebe.

B. Phakamisa iinyawo, iingalo, kunye namagxa egxalaba ukuze ungcangcazele phantsi. Bamba malunga nemizuzwana emi-3, emva koko wehle ezingalweni nasemilenzeni ukubuyela kwindawo yokuqala.

Yenza i-10 ukuya kwi-15 yokuphindaphinda.

Ukutsiba kweBurpee Tuck

A. Yima ngeenyawo kunye. Ukuxhoma ezinqeni kwaye ugobe ngamadolo ukuze ubeke iintende phantsi phambi kweenyawo. Tsiba iinyawo ubuyele kwiplanga ephezulu.

B. Umzimba osezantsi ukuya emhlabeni, uze ucinezele kude ukusuka emgangathweni kwaye utsibe iinyawo ukuya ezandleni.

C. Yima nkqo, emva koko utsibe, uqhube amadolo ngasesifubeni.

D epheleleyo. Umhlaba ngokuthambileyo ke ngoko nangoko ubeke iintendelezo emgangathweni ukuze uqale irep elandelayo.

Yenza i-10 ukuya kwi-15 yokuphindaphinda.

Uphengululo lwe