Olona Workout kuphela olufunekayo xa ukhathazekile Ngokwenene

Umxholo

• Inchworm
• Intambo yokutsiba
• UkuKhaba ngaPhambi okutshintshanayo
• Lunge Punch
• Amadolo aphezulu
• Ibhola leMithi yeBurpees
• IFrogger enePush-Up kunye neBroad Jump
• Uphengululo lwe

Xa becaphukile, abanye abantu kufuneka bangene kwikona ezolileyo, baphume, kunye no-chill ~ ukuzola. Abanye abantu kufuneka babe nomsindo. Ukuba ungowokugqibela, uyazi ukuba ukukhupha umsindo kwindawo yokuzivocavoca kunokuba sisithixo. Umqeqeshi kaBarry eBootcamp uRebecca Kennedy uyazi ukuba kunjani oko; Kungenxa yoko le nto epheke le "eff-the-world" ukuzilolonga ukuze ulawule umsindo wakho kunye nolonwabo.

Isitixo? Phuma konke, iipesenti ezili-100 (njenge-HIIT okanye iTabata). Funeka umsindo wakho kwiintshukumo, kwaye uya kuvuna umvuzo womzimba (kunye nengqondo). Njengoko uKennedy esithi, "Akukho mfuneko yokuyigcina intle ... Ndifuna ukuba uhambe kule nto."

Ingaba isebenza kanjani: Yenza i-AMRAP (izihlandlo ezininzi kangangoko kunokwenzeka) imizuzwana engama-20, emva koko uphumle imizuzwana engama-20. Phinda isekethe amaxesha ama-3 omzuzu wokuzilolonga oza kwenza uzive ngathi ungumntu omtsha.

Inchworm

A. Yima ngeenyawo ububanzi ngaphezu kwe-hip-width. Bendisa amadolo ukubeka izandla phantsi. Thatha amanyathelo amathathu ukuya phambili izandla kude kube kwindawo ephezulu yeplanga.

B. Thatha amanyathelo amathathu ubuye umva ngezandla ukubuyela ezinyaweni, kwaye ume umde. Phinda.

Intambo yokutsiba

A. Yenza ukutsiba kweenyawo ezimbini ngokukhawuleza.

UkuKhaba ngaPhambi okutshintshanayo

A. Yima ngeenyawo kunye, izandla emanqindini phambi kobuso. Yayama umva kancinci, ugcine undoqo uqinile, zoba idolo lasekunene uphakamise unyawo phambili ukukhaba. Qiniseka ukuba uyabhetyebhetye, ungakhombisi, unyawo ngelixa ukhaba.

B. Tyala unyawo lwasekunene ngasekhohlo, kwaye uphinde kwelinye icala. Phinda, utshintshe ngokukhawuleza phakathi kwecala ngalinye.

Lunge Punch

A. Qala ukuma ngeenyawo kunye, ubambe izandla ngamanqindi phambi kobuso. Nyathela phambili kwimpuphu ngonyawo lwasekunene, qaphela ukugcina idolo ngqo phezu konyawo.

B. Yenza i-jabs ezintathu ezikhawulezayo-ekhohlo, ekunene, ekhohlo-ukuhlutha inqindi ngaphambili nangasemva ngelixa ugcina umbindi uqinile.

C. Buyela umva ukuqala isikhundla, kwaye uphinde kwicala lasekhohlo, ujingba ekunene, ekhohlo, ekunene. Phinda, utshintshe amacala.

Amadolo aphezulu

A. Baleka endaweni, uzise amadolo esifubeni sakho phezulu kangangoko unako, ukumpompa iingalo zakho ngokukhawuleza.

Ibhola leMithi yeBurpees

A. Yima ngeenyawo ububanzi ngaphezu kobubanzi besinqe, ubambe ibhola yeyeza ngezandla zozibini kufutshane nesifuba. Phosa ibhola yeyeza ngokuthe ngqo phezulu, wandisa iingalo.

B. Thatha ibhola yeyeza, kwaye kwangoko uhlale phantsi ukuyibeka phantsi. Tsibela iinyawo umva kwindawo ephezulu yeplanga ngezandla ulinganise kwibhola.

C. Gxuma iinyawo ubuyele ezandleni kwaye ubuyele ukuqala. Yimpendulo enye.

IFrogger enePush-Up kunye neBroad Jump

A. Qala kwindawo ephezulu yeplanga kunye neenyawo ezibanzi kunobubanzi be-hip-width. Yenza i-push-up enye.

B. Thumela isinqe umva uye kwizithende, uguqe ngamadolo, emva koko utsibe iinyawo ukuya ezandleni.

C. Ngoko nangoko phakamisa izandla phantsi uze ungene kwi-squat. Yenza ukutsiba okubanzi: ukujija iingalo, ukutsiba iinyawo ukuya phambili kangangoko kunokwenzeka, kunye nokuhlala kwisikwere. Jika phinda ukuphinda, okanye uqhubeke kwicala elinye ukuba isithuba siyavuma.

Uphengululo lwe