Eli Sekethe laMandla nguHannah Davis liphantsi, kodwa lisaza kukwenza ubile

Umxholo

• Kettlebell Swings
• Intambo yedabi Amaza
• Ibhola edongeni
• I-Fake Jump Squats
• Ipasi yamandla
• Uphengululo lwe

I-Instagram / @ bodybyhannah

I-Plyometrics-aka jumping exercises-yeyona ndlela ilungileyo yokusebenza ukubila kwaye ucele umngeni emzimbeni wakho. Kodwa ezi ntshukumo zokuqhushumba ayizizo ezomntu wonke, kwaye azinjalo babe ukuba yinxalenye yenkqubo yakho yemihla ngemihla yokuzilolonga. Ke ukuba ujonga iindlela zokusebenza kwamandla akho ngaphandle kokutsiba kunye neeburpees, umqeqeshi uHana Davis, C.S.C.S., unenye indlela efanelekileyo.

Kwividiyo ye-Instagram yakutshanje, umnini weQumrhu nguHannah Studio wabelana ngeesekethe ezintlanu, ezinesiphumo esiphantsi esithembisa ukuqeqesha imicu yemisipha ekhawulezayo njengayo nayiphi na enye indlela yokwenza umthambo weplyometric. (Zama le dumbbell HIIT ukuzilolonga nguHannah Davis oya kuthi atshise iingalo zakho kunye ne-abs.)

Landela ukhokelo lukaDavis kwixesha elizayo xa ukwimo yokuzama ukubila umzimba wonke. Yenza umsebenzi ngamnye ngolandelelwano olubonisiweyo (kwimizuzwana engama-45 kwaye ucime imizuzwana engama-45), unenjongo yakho ibe: "100% umzamo NGAMNYE WOKUSEBENZA OKUNYE," ubhala uDavis. Gqibezela imijikelo emithathu ukuze ufumane iziphumo eziphuculweyo.

Kettlebell Swings

Le ntshukumo ilula, kodwa inamandla yinyani yomzimba opheleleyo kunye nomthambo we-cardio. Thatha nje i-kettlebell ngezandla zombini kwaye ume ngeenyawo zakho ububanzi begxalaba ngaphandle. Inhale kwaye unyuse i-kettlebell umva kwaye unyuke phakathi kwemilenze yakho. Ngezithende zakho ezityalwe ngokuqinileyo emhlabeni, amandla ngokusebenzisa isinqe sakho, ukhuphe umoya, kwaye ngokukhawuleza ujiwule i-kettlebell ukuya kwinqanaba lamehlo. Shayela i-kettlebell phantsi kwaye unyuke ngaphantsi kwakho, kwaye uphinde.

Intambo yedabi Amaza

Nangona kusenokubonakala kuyoyikisa ekuqaleni, ukusebenzisa iintsontelo zedabi kuphakathi kwezona ntshukumo zilungileyo zemetabolism-ukuvuselela amandla.Ukuqala, yima iinyawo ezinqamleza ububanzi, iinzwane zikhombe phambili kwaye uguqe kancinane. Bamba iintambo ngeentende ezijonge phantsi kwaye uhambise iingalo zombini ngexesha elifanayo phezulu, emva koko, usebenzisa uluhlu lwakho olupheleleyo lwentshukumo. Hamba ngokukhawuleza okanye ngokukhawuleza njengoko unako ngelixa ugcina isantya esizinzileyo. (Idibeneyo: 8 Ukulwa ngentambo yokuzivocavoca nabani na anokuyenza)

Ibhola edongeni

Ukuba ujonge ukudlula i-burpees kunye nabakhweli beentaba, le ntshukumo yeyona ilungileyo endaweni. Qala ngokujongana nodonga kwaye ubambe ibhola yeyeza esifubeni sakho. Tsala amagxa akho ngasemva kwaye ugcine isifuba sakho siphakamile. Yehla kwi-squat epheleleyo, uye phantsi kangangoko kunokwenzeka ngelixa ugcina ibhola yeyeza esifubeni sakho. Emva koko, qhuba izithende zakho kwaye ume ngokuqhushumba, uphosa ibhola phezulu eludongeni njengoko umi. Yibambe ibhola kwi-rebound, squat kwakhona, kwaye uphinde. (Idibeneyo: UkuSebenza koMzimba weBhola yoQeqesho oQeqesha iCore yakho)

I-Fake Jump Squats

Musa ukukhohliswa ngegama. Le ntshukumo inamandla isasebenza kuwo wonke umzimba, kodwa ibhonasi eyongeziweyo kukuba ayikubeki uxinzelelo olungafanelekanga emadolweni akho. Qala ngokuma neenyawo zakho ziqelelene ngobubanzi bamagxa. Yehla uye kwi-squat ephantsi, kwaye ume ngokugqabhukileyo kwiinzwane zakho zencam ngelixa uphakamisa iingalo zombini ngaphezulu kwakho. Buyela emva kwiskwati kwaye uphinde. (Zama ezi zinto zintathu endaweni ye-burpees.)

Ipasi yamandla

Bamba iyeza lakho kwakhona kwaye ume malunga neenyawo ezimbini ukusuka eludongeni. Amadolo akho agobile kancinci, yolula iingalo zakho kwaye uphose ibhola eludongeni emva koko uyibambe. Phinda le nyathelo ngokukhawuleza njengoko unako ngokwenene uve ukutsha. Umzimba wakho ophezulu uya kubulela ngayo.

Uphengululo lwe