Uyityumza njani iBhokisi yokutsiba-kunye nebhokisi yokutsiba iWorkout eya kuthi iphucule izakhono zakho

Umxholo

• Ibhokisi Jump Workout Benefits kunye neenguqu
• Uyenza njani iBhokisi yokutsiba
• Iingcebiso zeFom yokuThintela yokutsiba
• 6 Ibhokisi Jump Workout ishukuma
• Power Pistol Squat
• Ukutyhala phezulu kweMultilevel
• Ijackknife
• Ukuwa kwebhokisi
• Yehla iPlank yecala
• I-Burpee Box Jump
• Uphengululo lwe

Xa unexesha elilinganiselweyo kwindawo yokuzivocavoca, imithambo enjengebhokisi yokutsiba iya kuba lubabalo lwakho lokonga-indlela yomlilo eqinisekileyo yokubetha izihlunu ezininzi ngaxeshanye kwaye ufumane isibonelelo esibi se-cardio ngaxeshanye.

"Lo msebenzi wenzelwe ukuba ube ngumzimba opheleleyo-ngokufanelekileyo, ngokukhawuleza, ukuqhuma, kunye nokulawulwa," kusho uStephany Bolivar, umqeqeshi weCrossFit kunye nomqeqeshi wobuqu kwi-ICE NYC.

Ngaphandle kokusebenza kwemisipha yakho ukusuka entloko ukuya ezinzwaneni, ibhokisi yokutsiba ukusebenza (eboniswe apha ngumqeqeshi osekwe kwi-NYC uRachel Mariotti) ikucela umngeni ekusebenzeni kwezakhono zemidlalo ezinje ngobuchule, ibhalansi kunye nokulungelelanisa. (BTW, nazi iindlela ezi-4 ezibalulekileyo zokuba yimbaleki engcono.) Elona candelo lililo: awudingi ukuba ube nebhokisi ekhethekileyo ye-plyometric ukuyenza. Nawuphi na umgangatho ophakamileyo, osicaba, nozinzileyo uya kwenza, njengezitepsi okanye ibhentshi yepaki.

Ibhokisi Jump Workout Benefits kunye neenguqu

Ngethuba lesigaba esiphakamileyo sale ntshukumo, uya kusebenzisa i-core yakho, i-glutes, i-quads, i-hamstrings, amathole, kunye neengalo zokuziqhubela kwibhokisi. Xa ufika ngexesha lokutsiba kwebhokisi, ii-quads zakho ziya kwenza uninzi lomsebenzi. Qiniseka ukuba uyama yonke indlela xa ufika phezulu ebhokisini ukufumana ulwandiso olupheleleyo lwehip, utshilo uBolivar. Amandla adubulayo asetyenziswa kule ntshukumo angena kwimicu yakho enamandla eshukumayo. (Nantsi into efunekayo yokwazi inzululwazi yezihlunu.)

Ukuba umtsha kwibhokisi yokutsiba ukusebenza-kwaye ngakumbi ukuba unovalo oluncinci ukuzama ukuhamba-ukwakha amandla ngokufunda i-plyometrics ihamba phantsi kuqala. Ukutsiba i-squats, ukutsiba kweenkwenkwezi, ukutsiba okwahlulahlula, kunye nokutsiba kwe-tuck konke kuya kukunceda uphuhlise amandla okudubula afunekayo ukuze ukwazi ukutsiba ibhokisi. (La mandla ali-10 e-plyo ahamba phambili ayindawo elungileyo ukuqala ukwakha amandla okutsiba kwebhokisi.) Xa sele ukulungele, zama ibhokisi esezantsi okanye inyathelo lesitepsi ngaphambi kokuba uye kule inde.

Njengoko ukhululeka ngakumbi ngokutsiba kwebhokisi, ungasebenzisa iibhokisi ezinde okanye uzame ukuba unxibe ivesti enobunzima (okanye uyenze i-box jump burpee), icebisa uBolivar. Ukutsiba kwebhokisi yomlenze omnye yenye indlela yokuthatha oku kunyusa inotshi. Ukwenza intshukumo ibe nefuthe eliphantsi, ungangena ebhokisini, utshintshe ukuba loluphi unyawo olukhokelela kuyo yonke impendulo, utshilo uBolivar.

Uyenza njani iBhokisi yokutsiba

1. Yima kanye phambi kwebhokisi iinyawo ziqelelene ngobubanzi bamagxa.
2. Iingalo ezijiwuzisayo kunye neehenjisi ezinqeni ngasemva ngesifuba eside, umqolo osicaba, kunye nombindi obambeneyo.
3. Jika iingalo phambili, usebenzisa amandla okutsiba uye phezulu kancinci, uyehla ngokuthambileyo ngeenyawo zombini ebhokisini.
4. Sukuma, uvale amadolo kwaye wandise isinqe. Ngenyameko buyela emhlabeni.

Yenza 2 ukuya 3 iiseti 3 ukuya 5 reps.

Iingcebiso zeFom yokuThintela yokutsiba

• Zama ukuhlaba kancinci kancinci kangangoko. (Ukuhla okunzinyana nokungxolayo kuthetha uxinzelelo ngakumbi kumalungu akho. Funda ngakumbi malunga nokuba kutheni le nto kubalulekile ukukuphepha.)
• Lawula ukuhla kwibhokisi ngokugcina undoqo wakho ubandakanyekile.
• Ukuqinisekisa ukuba utsibela ukuya phambili ngokwaneleyo, jonga ukuhlala kufutshane nombindi webhokisi.

6 Ibhokisi Jump Workout ishukuma

Ukutsiba kwebhokisi kukude kwinto ekuphela kwayo onokuyenza ngebhokisi yeplyo; eneneni, la maqonga anokwenza malunga nayo nayiphi na intshukumo yokumpompa intliziyo ngakumbi okanye i-hard-core."Ummeli ngamnye unyanzela umzimba wakho ukuba ufune izihlunu ezingaphezulu ukuze ubambe umoya okanye uzike ezantsi kwimithambo enje nge squats," utshilo umqeqeshi u-Adam Kant, umseki we-Intrepid Gym eHoboken, eNew Jersey.

Qhubeka uskrola ukuze uzame isekethe yokutsiba yebhokisi kaKant-ujolise ukuyenza amaxesha amane-kwaye uthathe umzimba wakho uwuse kwinqanaba elilandelayo. (Emva koko zama ezinye iibhokisi zeplyo ezingezizo ibhokisi ezitsiba.)

Power Pistol Squat

Ekujoliswe kuko: impundu nemilenze

• Yima ejongene nebhokisi enengqiniba zigotywe macala. Nyathela kwibhokisi ngonyawo lwasekunene ukuze isondele kumphetho wasekhohlo kunye nomlenze wasekhohlo phambi kwakho ecaleni kwebhokisi.
• Cotha kancinci idolo lasekunene ngama-90 degrees, wehlisa isithende sasekhohlo ukuya emazantsi, ucofe phantsi xa kunokwenzeka; Yandisa iingalo phambili kulwa.
• Buyela ekumeni kwaye ukhawuleze ubuye umva ukuqala. (Eyeleleneyo: Kutheni le nto ukwenza i-masters ye-squat yomlenze omnye kufuneka ibe yiNjongo yakho elandelayo yokuQinisekisa le Bhokisi ngokuQhuba ngokuQhuba)

Yenza i-14 reps; tshintsha amacala kwaye uphinde.

Ukutyhala phezulu kweMultilevel

Iithagethi: amagxa, isifuba, ii-biceps, kunye ne-abs

• Qala emgangathweni kwindawo epheleleyo yeplanga, intende yesandla sasekhohlo emgangathweni, intende yesandla sasekunene phezu kwebhokisi kufutshane nomphetho wasekhohlo.
• Yenza i-push-up, isifuba esisezantsi, uze ucinezele ukuqala.
• Hamba izandla neenyawo uye ngasekunene, ubeke isandla sokunene kufutshane nomda webhokisi, isundu lasekhohlo kufutshane nomda wasekhohlo kunye neenyawo ezinyathela ngasekunene.
• Yenza ibhokisi yokutsala phezulu, emva koko uhambe izandla neenyawo uye ngasekunene kwakhona ukuze isundu lasekhohlo lisondele kwicala lasekunene lebhokisi kwaye isundu sasekunene siphantsi.
• Yenza i-push-up ukugqibezela i-1 rep.

Yenza i-3 reps iyonke.

Ijackknife

Iithagethi: amagxa, i-triceps, kunye ne-abs

• Hlala kumda wangaphambili webhokisi, iintendelezo ziphumle kwibhokisi ngapha nangapha kwezinqe. Qinisa iingalo kwaye utshintshe isinqe ukuya phambili phambi kwesitulo ngamadolo agobileyo, izithende emgangathweni.
• Bend amabhongo angama-90 degrees emva kwakho, wehlisa iinqumlo ukuya emgangathweni njengoko uzisa idolo lasekhohlo esifubeni.
• Yolula iingalo, wehlise umlenze wasekhohlo uye emgangathweni; tshintsha amacala kwaye uphinde uphinde ugqibe i-1 rep.
• Yenze ibe nzima: Qala ngemilenze eyandisiweyo, izithende phantsi, kwaye uphakamise umlenze wasekhohlo uhambelana nomgangatho.

Yenza i-14 reps.

Ukuwa kwebhokisi

Iithagethi: abs

• Hlala phezu kwebhokisi, iingalo ngamacala.
• Ukulinganisela kwi-butt kunye nokuzisa iingalo ngaphandle emacaleni, iintende, ukuphakama kwe-torso emva kwe-45 degrees kunye nokwandisa imilenze phambili ukuze umzimba wenze umgca ochanekileyo.
• Gxotha, uzisa amadolo esifubeni njengoko ufikelela kwiingalo ngaphambili.
• Buyela kwindawo ehleliyo kwaye uphinde.
• Yenze ibe lula: Gcina iintende zezandla kwibhokisi. (Idibeneyo: Eyona ndlela ilula yokuSebenza kwabafazi)

Yenza i-14 reps.

Yehla iPlank yecala

Iithagethi: amagxa, i-abs, kunye ne-butt

• Qala kwindawo yeplanga esecaleni emgangathweni, umzimba ubekwe phezulu kwingalo yasekunene, iinyawo zibekwe ekhohlo phezu kwebhokisi engaphezulu ekunene nezinqe ziphakanyiswe emgangathweni.
• Yenze ibe nzima: Phakamisa umlenze wasekhohlo ngaphandle kwebhokisi njengoko ubambe iplanga.

Gcina imizuzu engama-30; tshintsha amacala kwaye uphinde.

I-Burpee Box Jump

Iithagethi: iingalo, i-abs, i-butt, kunye nemilenze

• Yima emva kwebhokisi kunye ne-squat, ubeke iintende ububanzi ububanzi begxalaba ngaphandle emgangathweni phambi kweenyawo.
• Xhuma iinyawo ubuye kwindawo epheleleyo yeplanki.
• Khawuleza utsibe iinyawo zombini ukuya ngasezandleni.
• Ukusuka kwisikhundla se squat, tsiba ungene ebhokisini (nyathela kufutshane nebhokisi kuqala ukuba kukho imfuneko).
• Tsibela umva ezantsi ukusuka kwibhokisi kwaye uphinda ibhokisi yokutsiba ukuzilolonga ishukuma ukusuka ekuqaleni.

Yenza i-14 reps.

Uphengululo lwe