Ekuphela komthambo owudingayo ukuze uqeqeshele uMdyarho womqobo

Umxholo

• Ulandelelwano lweplank
• 2. Isikwere kuXinzelelo lwamaGxa
• 3. Tsala-Phezulu
• 4. Frog Squat Thrust
• 5. Medicine Ball Slam
• Uphengululo lwe

Iimbaleki zekhosi zemiqobo, ezinje ngeTough Mudder, Rugged Maniac, kunye neSpartan Race, ziye zaguqula indlela abantu abacinga ngayo ngamandla, unyamezelo, kunye noburhabaxa. Nangona kuthatha ukuzimisela ukuqhuba i-10K, imidyarho yohlobo lwesithintelo isuka kuhlobo oluthile lokomelela kwengqondo kunye nemiceli mngeni ongazange uyazi ukuba unayo. (Ukuba usecingweni malunga nokubhalisela enye yezi ntlanga, nazi ezinye izizathu ezimbalwa zokuba kutheni kufuneka ulume imbumbulu kwaye ulungele ukungcola.)

Ezi ziganeko zilawula iimbaleki eziphambili ngaphakathi kuwe (wena yazi Uyakuthanda ngokufihlakeleyo ukungcola), ke uqeqesho lwakho kufuneka lube loloyikiso. Ukubaleka okunesantya esiphakathi kwi-treadmill akuzukusikwa.

"Eyona mpazamo inkulu ongayenza xa uqeqeshelwa ugqatso lomqobo ungathathi indlela ye-360-degree elungiselela umzimba wakho ukukhasa okungaqhelekanga, ukuxhoma, ukutsala, kunye nokutyhala imiqobo," utshilo umqeqeshi weFitness uRachel Prairie.

Nazi iintshukumo zakhe ezintlanu ezibalulekileyo zokuzilungiselela ngokwasemzimbeni nangokwengqondo ukoyisa umlilo, iindonga, udaka, kunye nemivalo yeenkawu.

Uyenza njani: Gqibezela lo mzuzu ungama-30, uqeqesho lokuhamba uqeqesho ezintlanu ubuncinci amaxesha amabini ngeveki, ngokudityaniswa kunye neeklasi ze-HIIT kunye nokuqengqeleka amagwebu ukwenza iikinks. Ukuba unika yonke into onayo, uya kuvuna i-agility, isantya, kunye neenzuzo zokuhamba kwisiqingatha sexesha le-60-minute treadmill run, kwaye uya kusebenza amaqela amaninzi emisipha kwinkqubo. Ngexesha lokufika komdyarho, iya kuziva isondele ekudlaleni eludakeni kunokubandezeleka ngenxa yemiqobo emininzi emdaka.

Yintoni oya kuyidinga: I-Dumbbells (okanye i-barbell), ibha yokutsala (okanye efanayo), ibhola yeyeza

Ulandelelwano lweplank

Ukhuphiswano lwemiqobo ethintela ukuxhomekeka kubunzima bomzimba wakho, utshilo uPrairie, yiyo loo nto esithi ukuqala iseshoni yoqeqesho nganye ngokulandelelana kweplanga okuqinisa izihlunu ezisetyenziselwa ukukhasa ngokukhawuleza.

• IPlank nge-Ankle Touch: Qala kwindawo yeplanga. Zisa idolo lasekunene esifubeni kwaye ucofe isandla sasekhohlo ngaphakathi kweqatha lasekunene. (Phantse ngokungathi ungena kwijuba pose ngeyoga.) Buyisela unyawo emgangathweni kwaye uphinde kwicala elinye, ucofe isandla sasekunene kwiqatha lasekhohlo. Qhubeka nokutshintsha amacala. Gcwalisa i-10 reps kwicala ngalinye.
• IPlank ephezulu ene Ingalo Fikelela: Phakamisa isandla sasekunene emhlabeni kwaye ufikelele ngqo phambili ngokuhambelana negxalaba lakho. (Ngokufanayo nakwindawo ekuma kuyo inja yentaka ngaphandle kokuphakamisa umlenze ngokunjalo.) Beka isandla phantsi phantsi. Phinda kwelinye icala, uphakamise isandla sasekhohlo emhlabeni. Qhubeka nokutshintsha amacala. Gcwalisa i-10 reps kwicala ngalinye.
• Ingalo yeplanga yeHip Drop: Ukuqala kwiplanga yangaphambili, yehla i-hip yangakwesokudla emhlabathini, uhamba phezulu ngaphezu komgangatho. Buyisela inyonga ungathathi hlangothi ngaphambi kokulahla i-hip yasekhohlo ukuze uzulazule ngaphezulu komgangatho. Phinda ipateni. Gcwalisa i-10 reps kwicala ngalinye. Yehla ukuya kwiingalo kwaye uvumele isinqe sasekunene siwele emhlabeni, ujikeleza nje phezulu emgangathweni. Buyisela i-hips kwi-neutral kwaye uphonsa kwicala lasekhohlo. Phinda i-10 reps kwicala ngalinye.

Gcwalisa iiseti ezi-3 okanye ezi-4 ngemizuzwana engama-60 phumla phakathi.

2. Isikwere kuXinzelelo lwamaGxa

Ukunyakaza komzimba okupheleleyo kukonyusa amandla kwaye, ukuba kwenziwa ngokukhawuleza kwiifom ezimfutshane, kwakha imicu yemisipha ekhawulezayo, enokuthi inyuse isantya sakho somdyarho wemiqobo. "Ukuba kufuneka utsibe ukuze ubambe into ethile kugqatso, izihlunu zakho ziya kuvutha ngokukhawuleza," utshilo uPrairie. Cinga: ukubamba imiqheba yeenkawu eziphakamileyo esibhakabhakeni.

• Ukusebenzisa iseti yeedumbbell ezikhanyayo okanye i-barbell (bamba ibha ibe banzi kancinci kunamagxa), zisa ubunzima kwindawo erhangiweyo kufutshane nesifuba kumphakamo wamagxa kwaye uhlale umva kwi-squat ephantsi. Cinezela kwizithende kwaye uqhube ubunzima ngokuthe ngqo phezulu njengoko ufika ukuma, ucinezela i-glutes njengoko unyuka. Ukuthoba kancinci umzimba ukubuyela kwindawo ebuthathaka kunye nokuphinda intshukumo.

Gqibezela iiseti ezi-3 ukuya kwezi-4 ze-20 reps.

3. Tsala-Phezulu

Imiqobo efuna intshukumo yokutsala "iya kuba yeyona nto inzima oyenzayo kugqatso lwemiqobo," utshilo uPrairie. Ngaphezu koko, ngodaka, amanzi, kunye nokubila okubandakanyekayo, ukubamba ibha, intambo, ileli, njl., kunokuba nzima ngakumbi. Ngethamsanqa, ukuba uyasokola, umntu odlala naye okanye umntu obaleka naye onokukunceda, ke ungakhathazeki ukuba ngekhe ukwazi ukuzenza ngokwakho okwangoku. La maqhinga anokukunceda wakhe amandla okuba ufike apho, nangona. Nokuba uqala kumqeqeshi wokunqunyanyiswa okanye ujikeleze ibhendi ngaphezulu kwemivalo ukuze ukomeleze, uPrairie uthi "ukuziqhelanisa nokuhamba-hamba kubalulekile." Nantsi indlela.

• Ukusebenzisa imisesane, imivalo, imivalo yeenkawu, okanye umqeqeshi omisiweyo, bamba ngezandla zombini. Usebenzisa umqolo wakho, isifuba, i-abs kunye neengalo, tsala umzimba wakho phezulu, isifuba siphakamisiwe, kwaye kufanelekile, chin ngaphezulu kwebar. Ngokucothayo, ngolawulo, buyela ezantsi kulengalenga lifileyo. Phinda.

Gcwalisa uninzi lweempendulo njengoko unakho ngaphakathi kwemizuzu eli-10 ukuya kweli-15, uphumle okanye uguqule njengoko kufuneka.

4. Frog Squat Thrust

Yakha unyamezelo kwaye ulinganise iziphumo zokumpompa intliziyo ye-cardio ngale ntshukumo enye. Ukuba uyazi imvakalelo yokufuna ukuyeka xa usenza la burpee yamashumi amabini, uyakuqonda ukomelela kwengqondo okufunekayo ukuze ugqithe kwezi squat thrush, kwaye uyakufuna unyamezelo lwengqondo ngexesha lomdyarho wakho. UPrairie uthi: "Inxalenye yomdyarho wezithintelo ulungiselelwa ngengqondo amandla okufumana ukungonwabi kunye nentlungu."

• Qala ngokuma. Ngokukhawuleza beka iintende emgangathweni phambi kwakho kwaye ujonge okanye ubuyele umva kwiplanga eliphezulu. Ngaphandle kokuphakamisa iintende, tsiba okanye unyawo lweenyawo ububanzi ukuya ngaphandle kweengalo kwaye, usebenzisa imilenze yakho, ngokukhawuleza uze ume kwaye utsibe phezulu. Phinda intshukumo, uye kwisantya.

Gcwalisa iiseti ezi-3 zokuphindaphinda ezili-10.

5. Medicine Ball Slam

Lo ngomnye umthambo ombi womzimba wonke otshisa kwangaxeshanye undoqo wakho. Lo msebenzi uza kukunceda uhlale uzinzile kwaye womelele kwiindawo ezingalinganiyo, ujingi, amakhonkco kunye neebhafu zesanti, utshilo uPrairie. Lo msebenzi kufuneka wenziwe kumzamo omkhulu.

• Ubambe ibhola yeyeza elinzima eliphakathi, yima ngeenyawo ezibanzi kancinci kunomgama we-hip uqelelene. Phakama uye kwiinzwane zakho ngebhola engaphezulu kwentloko yakho. Gcoba ibhola phantsi ngokukhawuleza kangangoko unako phakathi kwemilenze yakho. I-squat ukuyichola ibhola kwaye uphinde intshukumo.

Gcwalisa iiseti ezi-3 zokuphindaphinda ezili-10.

Uphengululo lwe