I-Studio yoBume: Igumbi lokuPhila leQela leQela leQela

Umxholo

• Igumbi lokuQinisa iGumbi lokuPhila laseBoot Camp
• Ukuguqa i-Wood Chop ukuya kwi-Overhead Knee Drive
• Umphezulu Cinezela Jacks
• IPlank Jack
• Ukuhamba iMountain Climber
• I-Dumbbell Swing Squat
• Ukunyuka okwangoku
• I-Squat yesitulo esinomlenze omnye
• Uphengululo lwe

Ukuba unyaka odlulileyo kunye nesiqingatha sokuvalwa kwejim okuxhaphakileyo kusifundise nantoni na, yile nto. hayi ukufikelela kwindawo yokuzivocavoca yesintu akuyonto ingumqobo xa kufikelelwa ekubeni ube sempilweni. Ngapha koko, ezinye zezona zinto zisomelezayo nezisebenzayo ezinamandla onokuzenza zinokwenziwa ukusuka kwindawo yakho yokuzihlaziya-ngaphandle kwezixhobo. (Idibeneyo: Aba baQeqeshi babonisa indlela yokusebenzisa izinto zekhaya ukwenza umsebenzi onzima)

Kwimeko yenqaku: lo mzimba uwonke, umpompo wentliziyo wokupompa inkampu yeebhutsi zangaphakathi ezivela kumqeqeshi wodumo u-Ashley Joi.

Nangona u-Joi ecebisa ukulandela kunye naye kwividiyo, kubalulekile ukumamela umzimba wakho kwaye usebenze ngesantya sakho kulo lonke ixesha lokuzilolonga. Uyachaza: "Ndilapha nje ndikukhokela." "Nguwo lo msebenzi wakho. Ungadibanisa ubungqongqo bam, udlulise ubushushu bam, okanye ube ngaphantsi kobushushu bam. Logama nje usebenza [ngokusebenza] ukuya kwinqanaba lakho, kuko konke endikucelayo." (Idibeneyo: Izibonelelo ezi-8 zoQeqesho oluPhezulu oluPhezulu)

Yongeza le mizuzu engama-20 ukuya kwengama-30 Ubume I-Studio HIIT yesiqhelo kwishedyuli yakho yokuzilolonga yeveki, kwaye nje usenza umgudu wakho wobuqu, lindela ukubona iziphumo ngokukhawuleza: "Uya kufumana amandla kunye namandla kwaye wongeze ukomelela kwakho," utshilo.

Igumbi lokuQinisa iGumbi lokuPhila laseBoot Camp

Ingaba isebenza kanjani: Zifudumeze imizuzu emihlanu ukuya kweli-10 phambi kokuba uqalise ulandelelwano olungezantsi. Yenza umsebenzi ngamnye odweliswe ngezantsi (okanye ulandele kunye noJoy kwividiyo engentla) imizuzwana engama-45, emva koko uphumle i-15 ngaphambi kokuqala elandelayo. Emva kokugqiba yonke imisebenzi esixhenxe, phumla umzuzu omnye opheleleyo kwaye uphinde ujikeleze isiphaluka esinye ixesha.

Yintoni oya kuyidinga: Isithuba sokuhamba, isibini sokukhanya ukuya kwi-dumbbells eziphakathi, kunye nento ephakanyisiweyo yomelele ukunyathela, enje ngesitulo, isofa okanye isitulo.

Ukuguqa i-Wood Chop ukuya kwi-Overhead Knee Drive

A. Qala kwindawo yokuguqa ngesiqingatha ngedolo lasekunene emhlabeni kwaye idolo lasekhohlo ligobile ngonyawo lwasekhohlo lutyalwe ngokuqinileyo. Yomibini imilenze kufuneka yenze ii-angles ezingama-90. Bamba i-dumbbell enye ngezandla zombini eziphelweni, uyiphumze kufuphi ne-hip yasekunene ukuze uqalise.

B. Jikelezisa torso ngelixa ngaxeshanye uphakamisa i-dumbbell (iingalo ngqo) ngokungqamene nomzimba wonke, ugqibezele ngaphezulu ngasekhohlo. Iingalo kufuneka zandiswe ngokupheleleyo phezulu kwintshukumo, i-torso ngoku ijonge ngasekhohlo (cinga ngokutsala ikhonkco kwi-lawnmower). Gcina i-core ibandakanyeka kulo lonke ukunyakaza.

C. Ukuguqula intshukumo kunye nolawulo, ukubuyisela i-dumbbell kwisinqe sasekunene ukubuyela ukuqala. Phinda amaxesha ama-4.

D epheleleyo. Yima, emva koko ubuye umva ngomlenze wasekunene ngelixa utyhala i-dumbbell ngqo phezulu ngeengalo ezithe tye (i-dumbbell kufuneka ijonge phambili ijonge phambili).

E. Shift ubunzima emlenzeni wasekhohlo ukuze uqhube idolo lasekunene phambili ngelixa uzisa i-dumbbell phantsi, kunye nokulawula, ukuhlangabezana nedolo kufuphi nesisu (cinga ukwenza i-crunch yokuma ngomlenze omnye) .Phinda amaxesha ama-4. Tshintsha amacala; phinda kwasekuqaleni.

Qhubeka utshintshana imizuzwana engama-45. Phumla imizuzwana eli-15.

Yikale phantsi: Susa i-dumbbell ngokupheleleyo.

Umphezulu Cinezela Jacks

A. Qala ngokuma ngeenyawo kunye ngelixa ubambe isiphelo ngasinye se-dumbbell ngqo phambi kwesifuba ngezandla zozibini.

B. Tsibela iinyawo ngaphandle ukuze imilenze ibanzi kancinci kunobubanzi begxalaba, ngelixa kwangaxeshanye ucinezela ubunzima ngaphezulu.

C. Tsibela umva kunye, ubuyise i-dumbbell ukuze uqale.

Phinda imizuzwana engama-45. Phumla imizuzwana eli-15.

Yikale phantsi: Endaweni yokutsiba, nyathela umlenze omnye uye ecaleni ngelo xesha.

IPlank Jack

A. Qala kwindawo ephezulu yeplanga kunye neengalo ezinwetshiwe ngokupheleleyo, iintendelezo zicinezela ngokuqinileyo emhlabeni, iminwe idlala kancane. Umva kufuneka ucabalele kwaye ungundoqo kwaye ubandakanyeke.

B. Ngentshukumo enye, yokuqhushumba, tsiba iinyawo ukuphuma kwee-intshi ezimbalwa ukuya kwelinye icala ukuze imilenze yenze ubume obubanzi ngakumbi (cinga ngokwenza ijack yokutsiba, kodwa ethe tye).

Phinda imizuzwana engama-45. Phumla imizuzwana eyi-15.

Yilinganise: Cofa igxalaba lasekunene ngesandla sasekhohlo xa iinyawo zitsibela ngaphandle. Kwijack elandelayo, cofa igxalaba lasekhohlo ngesandla sasekunene. Qhubeka utshintshana.

Yikale phantsi: Endaweni yokutsiba, khupha umlenze ube mnye ngexesha.

Ukuhamba iMountain Climber

A. Qala kwindawo ephezulu yeplanga ngeenyawo ezimbini ukuya kwezintathu ii-intshi ngaphandle.

B. Qhuba idolo lasekhohlo esifubeni, emva koko ubuyele kwiplanga eliphezulu. Phinda ngomlenze ochaseneyo.

C. Qhubeka utshintshana ngokukhawuleza ukubuyela kwi-4.

D epheleleyo. Emva kwe-4 reps, hamba iinyawo? iisentimitha ezimbini ukuya kwezintathu kwicala elinye. Okunye ukuzisa amadolo esifubeni kwakhona kwi-4 reps, uze uhambe umzimba ukuya kwelinye icala.

Phinda imizuzwana engama-45. Phumla imizuzwana eli-15.

Yikale phantsi: Thatha isindululo sokuhamba, usenza kuphela abakhweli beentaba. Okanye, yizisa idolo elinye esifubeni ngexesha elongezelelekileyo konyuka intaba.

I-Dumbbell Swing Squat

A. Yima ngeenyawo ububanzi be-hip-width ngaphandle ubambe i-dumbbell kwicala ngalinye lomzimba.

B. Ukuxhoma ezinqeni ukuze uzike kwi-squat, nqumama ngokufutshane xa amathanga ehambelana nomgangatho (okanye ephantsi njengoko ukhululekile).

C. Ngaphantsi kwentshukumo, tyhala ubunzima kwizithende ngelixa usebenzisa i-glutes kunye ne-hamstrings ukuqhubela i-hip phezulu ukuya kwindawo yokuma. Kwangelo xesha, jika iingalo zedumbbells phezulu de zibe ziye ngqo ngqo emzimbeni. Gcoba i-core, kwaye ukhuphele phezulu.

D epheleleyo. Jika iidumbbells ubuyele ezantsi kwicala ngalinye ngelixa ujonga esinqeni ukuqhuba ngqo kwisikwere. Phinda ngoko nangoko amanyathelo A no-C, usebenzisa i-dumbbells ukuqhuba umfutho phezulu nasezantsi.

Phinda imizuzwana engama-45. Phumla imizuzwana eli-15.

Yikale phantsi: Susa iintsimbi ngokupheleleyo.

Ukunyuka okwangoku

A. Yima i-intshi ezimbini ukuya kwezintathu kwicala lasekhohlo lesitulo okanye into ephakanyisiweyo. Phakamisa umlenze wasekunene uye esihlalweni. Le yindawo yokuqala.

B. Yima phezu kwesitulo ngemilenze yomibini, ucinezele isithende ukuphakamisa umlenze wasekhohlo kwisitulo.

C. Xa sele umile, qhuba idolo lasekunene linyukele esifubeni. Gcina i-core ibandakanyeka, ngelixa umpompa iingalo phezulu.

D epheleleyo. Buyela ezantsi kwelinye icala, ubuyise iinyawo zombini emhlabeni.

Phinda imizuzwana engama-45. Phumla imizuzwana eli-15. Tshintsha amacala; phinda.

I-Squat yesitulo esinomlenze omnye

A. Yima malunga nee-intshi ezimbini phambi kwesihlalo okanye into ephakanyisiweyo. Ubunzima beShift kunyawo lwasekhohlo ngenyawo lasekunene elandiselwe phambili malunga ne-intshi enye emhlabeni. Gcina idolo lasekunene ligobile.

B. Ukugcina ubunzima emlenzeni wasekhohlo, hlala ubuyele kwisitatati kude kube yilapho i-glutes inxibelelana nesihlalo, unyusa unyawo lwasekunene emhlabeni.

C. Xa sele uhleli, tyhala isithende sasekhohlo ukuze ume kwaye ubuyele ukuqala, ucofe ngononophelo unyawo lwasekunene emhlabeni xa sele ume ngokupheleleyo.

Phinda imizuzwana engama-45. Phumla imizuzwana eli-15. Tshintsha amacala; phinda.

Yilinganise: Gcina unyawo lwasekunene luphakanyisiwe kuyo yonke intshukumo (susa ucofe phezulu).

Yikale phantsi: Gcina unyawo oluchaseneyo ludibana nomhlaba lonke ixesha.

Uphengululo lwe