Indawo yokudlala eBoot-Camp Workout eya kukwenza uzive ngathi ungumntwana kwakhona

Umxholo

• Ujingi
• Ibhentshi
• Monkey neeBhari
• Isilayidi
• Uphengululo lwe

Xa unomntwana omncinci, ukuchitha ixesha elisemgangathweni kunye kunye nokufumana umsebenzi olungileyo uziva ngathi zizinto ezimbini ekufuneka uzenzile njengemisebenzi eyahlukeneyo. Ngaphandle, kukho indawo yokudlala. "Eli lithuba elihle lokuba nomdlalo ofanayo nomntwana wakho," utshilo uLarysa DiDio, umqeqeshi we-celeb ozinze eNew York osebenze nabathengi abaninzi mama. "Ngaphezu koko, unokwenza imithambo ongayi kuyenza kwindawo yokuzivocavoca njengoko ufumana idosi yangaphandle." Kufuneka ubone zonke ezo zilayidi, imivalo, kunye nojingi ngendlela umqeqeshi enza ngayo-njengezikhululo zeesekethe ezahlukeneyo. (Nalu uluhlu lwezibonelelo zoqeqesho lwesekethe.) Ngena kwiiseti zokuzivocavoca njengoko izixhobo-hop kunye nomntwana wakho, kwaye uya kulolonga umzimba wonke. "Gcina isimo sengqondo sokuhamba ngokulula," utshilo uDiDio. "Ngamanye amaxesha abantwana bakho bazokuphazamisa, kwaye makube njalo. Xa umntwana wakho omncinci eskipa kwaye kufuneka uzikhuphele phezulu, thatha ithuba lokwenza ii-squats ezinobunzima okanye oomatshini bokushicilela ngaphezulu, isitayile sikaMama-kunye nam." Isitshixo kukugcina nje ukubetha kwentliziyo yakho kwaye udlale ngokonwaba- njengeblogger yokuphila kunye neCrossFitter uLauren McBride kwezi foto zihle kakhulu, ezomama kunye nam zokuzilolonga. Nantsi indlela.

Ujingi

Ukuba usebenze nge-TRX-ezo zixhoma ezixhonywe kuninzi lweendawo zokuzilolonga eziqinisa malunga nawo nawuphi na umthambo wobunzima bomzimba-ke uya kubona ukubakho kwesi sihlalo singenajingi.

AmaBulg Split squats

Yima ngasemva ekujikeni, malunga nonyawo okanye ezimbini kude, kwaye ubeke umphezulu wenyawo lasekhohlo phezu kwesihlalo (ujonge phezulu kuphela). Bendisa idolo ngasekunene ngama-90 degrees (idolo elijolise kwiqatha) ukwehla ungene emgodini, emva koko ume. Yenza i-20 reps; tshintsha imilenze kwaye uphinde.

Reverse Crunches

Ukujongana nokujinga, qala kwindawo yeplanga kunye neentloko zeenyawo eziphumlileyo esihlalweni kunye neentende emhlabeni ngokuthe ngqo ngaphantsi kwamagxa. Cothisa amadolo ngokuthe chu esifubeni, emva koko wandise imilenze ngasemva kwakho ukuze ubuyele kwindawo yokuqala. Yenza i-20 reps.

Ibhentshi

Umntwana kwibhokisi yesanti okanye uthathe ezintlanu kumhambi wakhe? Sebenzisa i-ringside seats-bench, bleachers, whatever is sturdy-for this quick total-body-body HIIT. (Nazi ezinye iintshukumo onokuzenza ukuba uneseti yezinyuko.)

Izitulo zebhentshi

Yima ngeenyawo ihip-ububanzi ngaphandle, ujonge kude nebhentshi. Ngezantsi kwi-squat, ucofe isihlalo nge-butt, uze ume, unyusa idolo lasekhohlo phezulu. Buyela kukuma, uphinde uphinde, ngeli xesha uzisa idolo lasekunene. Qhubeka utshintshana nge-20 reps.

Cofa iiPush-Ups

Yima ujonge ibhentshi ukusuka kwiinyawo ezimbalwa kwaye ubeke iintende ububanzi ububanzi begxalaba esihlalweni ukuze ungene kwindawo ethambekileyo yeplanga. Emva koko yenza i-push-ups, ngokunyusa umlenze omnye njengoko wehla. Yenza i-20 reps.

Amanyathelo anyukayo

Yima ujonge ibhentshi (okanye kwi-bleacher esezantsi), ubeke unyawo lwasekunene phezu kwesihlalo kwaye utyhale isithende sasekunene ukuze ume, uzisa idolo lasekhohlo ukuya esifubeni. Buyela umva ezantsi ngeenyawo lasekhohlo, ngasekunene. Phinda kwakhona, ngeli xesha ukunyuka ngonyawo lwasekhohlo kwaye unyuse idolo lasekunene phezulu. Yenza i-20 reps.

IiBench Dips

Hlala emphethweni webhentshi ngezandla ezinqeni, iintendelezo zithe tyaba kunye neminwe egobileyo phezu komphetho; hamba ngeenyawo uye phambili kwaye ukhuphe i-scoot ukuze ulungelelanise ubunzima phakathi kwezithende kunye neentende. Bend iingqiniba 90 degrees ngqo emva kwakho ukuba ukudipha, uze ucofe phezulu kwakhona. Yenza i-20 reps.

Monkey neeBhari

Ukuya kwibar-bar njengokwenza kwakho umntwana kukodwa yingalo enkulu kunye nokuzilolonga. Kodwa unokucudisa ngakumbi uqeqesho lomzimba ongaphezulu kolu qheliselo lwebha. (Nantsi indlela yokwandisa amandla akho okuphucula izakhono zakho zebar monkey.)

Tsala-Up Hangs

Yima ubambe ibha yenkawu enye ngezandla zombini kunye ne-overhand grip-amathuba ngaba unqakraza ngokulula phezu kwesixhobo se-tyke-scale, ngoko zibeke kwindawo ephezulu yokutsala kunye ne-elbows egotywe ngamacala kunye ne-chin ejikelezayo ngaphezu kwebar. Ukusuka apha, phakamisa iinyawo zakho kwaye ugobe amadolo ukuze unqunyanyiswe, emva koko ucothise kancinci kude kube zandiswa iingalo. Phakama kwakhona; qala phezulu. Yenza i-10 ukuya kwi-20 reps.

Ukuxhoma i-Abs

Qala ngokubamba ibha enye ngezandla zozibini ngokubambelela ngaphezulu, ujinga phantsi wolule iingalo. Susa iinyawo emhlabeni kwaye ugobe amadolo agobileyo ajonge esifubeni. Bamba ukubala oku-1, emva koko amadolo aphantsi abuyele ezantsi kwaye, ngaphandle kokuvumela iinyawo zichukumise umhlaba, phinda. Yenza i-10 ukuya kwi-20 reps.

Isilayidi

Le fave yebala lokudlala ikwayindawo efanelekileyo yokunyuka kwe-sprint-yizame kwaye uya kufumana i-pop ye-cardio ephezulu kunye nokuzilolonga okujoliswe kuko kwi-butt yakho kunye ne-hamstrings.

Nyusa iiSprint

Baleka unyuke isilayidi uze wehle (ubambe kancinane amacala ukuze ulungelelane ukuba ufuna njalo). Yenza la maxesha ama-5 nanini na xa ukufutshane.

Uphengululo lwe