I-Core-Killing Medicine Ball Workout ngeLacey Stone

Umxholo

• Cinezela iBench yeBench Press
• Burpee Reverse Double Slam
• Umqolo Olungelelanisiweyo wengalo enye
• Icandelo leendaba elikhawulezayo lamagxa
• Ukuqengqeleka kweBooty
• Reverse Lunge ngeTriceps Extension + Slam
• Ukubuyela umva ngeLunge kunye neMidlalo yeBhola yokuPhonsa
• Uphengululo lwe

Ngaba ujonga indlela efanelekileyo ekuvumela ukuba utsiba ngokwesiko (funda: uyadika) ukusebenza kwe-cardio? Umqeqeshi odumileyo uLacey Stone uye wakugubungela. Yonke into oyifunayo yimizuzu engama-30 kwaye unokuqhubeka nosuku lwakho enkosi kulo mzimba upheleleyo womzimba kunye ne-cardio monster ekhupha kwaye itshisa amanqatha ngendlela enye ekhawulezileyo. (Jonga umzimba wakhe wonke Umzimba wokuziphindezela ukuzilolonga ngokulandelayo.)

Ewe uyakusebenza undoqo wakho, kodwa intshukumo nganye yenza umsebenzi ophindwe kabini-ke uya komeleza isifuba sakho, imilenze, iingalo, umqolo, kunye neempundu ngaxeshanye. Kwaye uya kungena nakuleyo ye-cardio ngenxa yokuhamba ngamandla okuhlaziya intliziyo yakho. Sithembe-wakuba ugqibile awuyi kubuza ukuba usafuna ukubetha i-treadmill. (Idibeneyo: Ezi ziQinisekiso zoQeqesho oluPhindwe kabini njengeCardio yoQeqesho oluSebenzayo)

Ingaba isebenza kanjani: Yenza iireps ezininzi kangangoko kunokwenzeka kwintshukumo nganye kwimizuzwana engama-30, uphumle phakathi kwentshukumo nganye njengoko kufuneka ngaphandle kokuvumela isantya sentliziyo yakho sehle. Emva kokuba ugqibile onke amanyathelo asixhenxe kanye, phinda amaxesha amabini ngaphezulu.

Uya kudinga: Ibhola yeyeza elithambileyo, elingenalo irabha (njengeDynamax) phakathi kwe-10 kunye ne-15 pounds; I-2 dumbbells phakathi kwe-20 kunye ne-30 yeepawundi

Cinezela iBench yeBench Press

A. Qala ngentloko exhaswe kwibhola yeyeza kunye neenyawo ziphumle emhlabeni, ubambe i-dumbbell kwisandla ngasinye ngeengqiniba ezigobe emacaleni.

B. Cinezela ingalo yasekunene ukuya kwisilingi. Goba ingqiniba yasekunene ecaleni.

C. Cinezela ingalo yasekhohlo ukuya eluphahleni. Bendisa ingqiniba ngasekhohlo ukubuyela kwindawo yokuqala.

Yenza reps kangangoko kunokwenzeka (AMRAP) kwimizuzwana engama-30.

Burpee Reverse Double Slam

A. Yima ngeenyawo kunye, nebhola yeyeza ibekwe ii-intshi ezimbalwa phambi kweenyawo. Ukuxhoma esinqeni, ukugoba phambili ukuqonda ibhola yamayeza.

B. Tsibela iinyawo ngasemva ukuya kufikelela kwindawo yeplanga, emva koko tsiba iinyawo uye phambili ezandleni.

C. Phakamisa ibhola iyeza phezulu kwaye uwise ibhola ngasemva komzimba.

D epheleleyo. Tsibela kwibhola yobuso, uze uphinde.

Yenza i-AMRAP imizuzwana engama-30.

Umqolo Olungelelanisiweyo wengalo enye

A. Qala kwiplanga lengalo enye kunye nengalo yasekhohlo ephumle kwibhola yamayeza kunye nengalo yasekunene ephethe i-dumbbell iisentimitha ezimbalwa emhlabeni.

B. Phakamisa i-dumbbell yasekunene esifubeni.

C. Umzantsi we-dumbbell ngasekunene ukuya emhlabeni ukuze ubuyele kwindawo yokuqala. Tshintsha amacala; phinda.

Yenza i-AMRAP imizuzwana engama-30.

Icandelo leendaba elikhawulezayo lamagxa

A. Qala kwi-squat, ubambe ibhola yeyeza esifubeni.

B. Yolula amadolo kwaye uqhube ihips phambili ngelixa uphakamisa ibhola yeyeza usiya eluphahleni.

C. Bendisa amadolo kwi-squat kunye nebhola yamayeza asezantsi esifubeni ukubuyela kwindawo yokuqala.

Yenza i-AMRAP imizuzwana engama-30.

Ukuqengqeleka kweBooty

A. Lala ngomqolo amaqatha abekwe phezu kwebhola yeyeza, umqolo uphakanyiswe emhlabeni.

B. Bendisa amadolo ngelixa ujikeleza ibhola phambili ngeenyawo, ugcine umva uphakanyisiwe emhlabeni.

C. Qinisa amadolo ngelixa uqengqeleka ibhola ngasemva ngeenyawo ukuze ubuyele kwindawo yokuqala.

Yenza i-AMRAP imizuzwana engama-30.

Reverse Lunge ngeTriceps Extension + Slam

A. Yimani ngeenyawo kunye, niphethe iyeza ngebhola.

B. Nyathela ngonyawo lwasekunene ngasemva uye kwilaphu lasekhohlo ngelixa uphakamisa ibhola yamayeza ngaphezulu emva kwentloko.

C. Tyhila unyawo lwasekunene emhlabeni ukuze luhlangane nonyawo lwasekhohlo, lungisa iingqiniba ukuzisa ibhola yeyeza phezu kwentloko.

D epheleleyo. Ibhola yamayeza eSlam emhlabeni phambi kweenyawo, ukuyibamba kwisandi. Tshintsha amacala; phinda.

Yenza iARMAP kwimizuzwana engama-30.

Ukubuyela umva ngeLunge kunye neMidlalo yeBhola yokuPhonsa

A. Yimani ngeenyawo kunye, niphethe iyeza ngebhola.

B. Nyathela ngonyawo lwasekunene ngasemva uye kwi-lunge yasekhohlo ngelixa uhambisa ibhola kwisandla sasekunene uze uyihlise emhlabeni ngelixa ufikelela kwingalo yasekhohlo uye ecaleni.

C. Tyhila unyawo lwasekunene emhlabeni ukuze ludibane nonyawo lwasekhohlo ngelixa ujula ibhola yeyeza emva koko uyibambe phambi kwesifuba ngezandla zozibini. Tshintsha amacala; phinda.

Yenza i-AMRAP imizuzwana engama-30.

Uphengululo lwe