Uyenza njani i-Box Box Jump xa ibona ngathi ayinakwenzeka

Umxholo

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UJen Widerstrom ngu Ubume Ilungu lebhodi yabacebisi, ingcaphephe yokomelela, umqeqeshi wobomi, iqela leDaily Blast Live, umbhali othengisa kakhulu Ukutya ngendlela eyiyo kuhlobo lomntu onalo, kunye nobuchule emva kwesiCwangciso seNtsuku ezingama-40 sokuGungqa nayiphi na injongo. Apha, uphendula imibuzo enxulumene neplyo.

Ndinale ngcinga yokutsiba kwebhokisi, ndicinga ukuba ndiza kuzikrazula iintshinga zam. Ndoyisa njani? -@crossfitmattyjay, nge-Instagram

JW: Musa ukukhathazeka! Kukho iindlela onokuthi uzibonakalise ngazo ukuba uyakwazi ukucoca iibhokisi kunye nayo nayiphi na into ebonakalayo ekoyikisayo. (Kungenxa yoko le nto ibhokisi yokutsiba ingowona msebenzi ungaphantsi.)

Inyathelo 1: Phinda

Ubungqina bokukwazi kwakho ukuhlala udlala isibindi osifunayo. Qala ngokwenza izihlandlo ezininzi kwibhokisi ene-intshi ezintandathu ubude. Olu phinda-phindo luza kungenisa kuwe ukuqonda onako ngokupheleleyo do box jumps. Nje ukuba uyifumane phantsi, thweswa isidanga kwii-intshi ezili-12, njalo njalo. (Ukufikelela kwibhokisi ukuphakama kwe-18 ukuya kwi-intshi ezingama-24 kuqinisekisa umbhiyozo omkhulu.)

Inyathelo lesi-2: Isiqhelo

Ndifuna ukuba usondele kwibhokisi nganye tsiba ngendlela efanayo ngalo lonke ixesha, ukuze uyazi ukuba unenkqubo onokuthembela kuyo. Ngena ngonyawo lwakho lwasekhohlo, emva koko olwakho olwasekunene. Tsala umoya uze uphefumle. Xa uphefumlela umoya olandelayo, jiwuzisa iingalo zakho ngasemva ukulungiselela ukutsiba. Khupha umoya njengoko usenza indlela yakho ukuya phezulu kwebhokisi, ujolise kumphakamo wokutsiba ozii-intshi ezimbini ngaphezulu kweqonga. Umhlaba ngeenyawo zakho ecaleni, ngaphandle kwamagxa akho-kwaye ewe, kwindawo efanayo uhlala uyibeka. Yima ngekratshi.

Inyathelo 3: Khumbuza

Gcina ukhumbula ukuba indlela osebenza ngayo kwindawo yokuzivocavoca yindlela oza kusebenza ngayo kwihlabathi. Ngokuzibamba kwaye uzixhalabise ngeempazamo, usenokuvumela ezo nkxalabo zikwenzakalise. Ndiyakukhuthaza ukuba usebenzise yonke ibhokisi yokutsiba ukuziqhelanisa nokuqina kwengqondo ebomini bakho. (Idibeneyo: Le Vidiyo yeMassy Arias Ibhokisi yokutsiba iya kukwenza ufune ukoyisa uMngeni)

Ziziphi ezona zilungileyo plyo Imithambo yempundu yakho? - @ puttin_on_the_hritz, nge-Instagram

Xa kufikwa kwimilo-yokutshintsha loo mva, ii-plyometrics zisebenza kakuhle, kodwa isitshixo kukuzenza zinobunzima. Enye yeentshukumo zam zokusondeza ixhoba yimbaleki enemiphunga enedumbbell: Bamba i-dumbbell ephakathi (10 ukuya kwi-15 leeponti) kwisandla ngasinye, iingalo zigotywe kancinane, kwaye uqale kwindawo ye-lunge umlenze wakho wasekhohlo ubheke phambili, omabini amadolo agobile. 90 degrees. Ukusuka apha, qhuba umlenze wasekhohlo ukuze utsibe ngqo phezulu emgangathweni, unyusa idolo lakho lasekunene phezulu esifubeni sakho (ugcine iingalo zakho zigobile kancinci). Buyela nolawulo kwindawo yokuqala yelunge. Yenza i-12 ukuya kwi-15 reps, uze utshintshe amacala kwaye uphinde. (Idibeneyo: 5 I-Plyo ihamba ungatshintsha i-Cardio)

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