UQeqesho loQeqesho lwamandla *kuwo wonke* owasetyhini

Umxholo

• 1a. Ibhulorho
• 1b. Front-Side-Umva Lunge Combo
• 2a. Ukuguqa kuRenegade Row
• 2b. Commando Push-Up
• 2c. Isiqingatha samadolo uReverse Bhabha
• 3a. Isometric Split Squat
• 3b. Yahlula i-Squat
• 3c. Umlenze oMnye woDolo ukuDloba
• 4. I-Deadlift Row ene-Reverse Lunge
• 5a. Icandelo leendaba lePush Push
• 5b. Ukubuyela umva ngeLunge Biceps Curl
• 5c. Ukunyusa inchworm
• Uphengululo lwe

Eyona ndlela ilungileyo yokuhambisa umjelo wakho wangaphakathi ~owomeleleyo, umfazi ozimeleyo ~? Yenza into ekwenza uzive womelele AF. Lo mzimba uwonke, amandla-amantombazana okusebenza-ngoncedo lukaBarry's Bootcamp kunye no-Nike Master Trainer uRebecca Kennedy-uya kuba nee-endorphins zakho zokuzilolonga ziphezulu kwaye ukuzithemba kwakho kuphakame. (Okulandelayo: olu luhlu lwezinto ezingama-20 ezingaqhelekanga ezikwenza uzive womelele.)

Bamba iidumbbells (ezinzima ngakumbi), phakamisa uluhlu lwakho lokudlala oluthandwayo lukaBeyoncé, kwaye uhambe-ihlabathi alizi kuziqhuba ngokwalo.

Ingaba isebenza kanjani: Yenza intshukumo nganye yexesha okanye iiseti kunye nokuphindaphinda okumiselweyo. Ekupheleni, uya kujikeleza ujikeleze ukutshisa imizuzu emi-5 ungaphumli.

Uya ku imfuno: Iseti yeedumbbells eziphakathi kunye nobunzima kunye nesibali-xesha

1a. Ibhulorho

A. Ukuxoka ngokujongana neenyawo kutyalwe phantsi.

B. Cinezela izithende emgangathweni kwaye uphakamise impundu emhlabeni, uza kwindawo yokuma kwebhulorho, wenze umgca othe ngqo ukusuka emadolweni kuye emagxeni.

C. Isinqe esisezantsi ezantsi ukucofa umhlaba, emva koko ucofe ukubengezela ukuphakamisa ukubuyela kwibhulorho.

Phinda imizuzwana engama-45.

1b. Front-Side-Umva Lunge Combo

A. Yimani ngeenyawo kunye neengalo ngamacala.

B. Nyathela phambili ngonyawo lwasekunene ungene kumjikelo wangaphambili, wehlise de ithanga langaphambili lingqamane nomhlaba. Cinezela unyawo lwasekunene ukubuyela kwindawo yokuqala.

C. Thatha inyathelo elikhulu uye ecaleni ukuya ezantsi kwi-lateral lunge. Cinezela unyawo lwasekunene ukubuyela kwindawo yokuqala.

D epheleleyo. Buyela umva ngonyawo lwasekunene uye kwi-lunge eguqukayo, wehlise de kube ngumlenze wangaphambili uhambelana nomhlaba. Cinezela unyawo lwasekunene ukubuyela kwindawo yokuqala. Yiyo i-1 rep.

Phinda imizuzwana engama-45. Phinda uhambise i-1a kunye ne-1b kwakhona.

2a. Ukuguqa kuRenegade Row

A. Qala kwindawo ephezulu yeplanga ngezandla eziphethe ii-dumbbells ezinobunzima obuphakathi. Ezantsi ukuya emadolweni ukuqala.

B. Rowusa i-dumbbell yasekunene phezulu ecaleni kweembambo, ugcine isinqe sisikweri.

C. I-dumbbell esezantsi yasekunene ukubuyela kwindawo yokuqala, emva koko uphinde kwelinye icala. Yiyo i-1 rep.

Yenza i-12 reps.

2b. Commando Push-Up

A. Qala kwindawo ephezulu yeplanki.

B. Yehla uye engqinibeni yasekunene, emva koko uye engqinibeni yasekhohlo, ngoku kwiplanga ephantsi.

C. Cinezela intende yesandla sasekunene emgangathweni, emva koko isandla sasekhohlo singene emgangathweni ukuze ubuyele kwiplanga ephezulu.

D epheleleyo. Yenza i-push-up. Yiyo i-1 rep.

Yenza i-12 reps, utshintshe ukuba yeyiphi na ingalo ekhokelayo.

2c. Isiqingatha samadolo uReverse Bhabha

A. Guqa kumlenze wasekunene kunye nomlenze wasekhohlo ngaphambili, unyawo luthe tyaba phantsi. Bamba i-dumbbell enobunzima obuphakathi kwisandla sasekunene ngecala kwaye ujike phambili kancinci ngomqolo osicaba ukuze i-torso ikwi-engile ye-45-degree. Yandisa ingalo yasekhohlo ukuya kwicala lokulinganisa.

B. Phakamisa ingalo yasekunene uye ecaleni ukuya kufikelela egxalabeni, intende ijonge ezantsi ngengqiniba egobile kancinci. Cotha ukubuyela kwindawo yokuqala.

Yenza i-12 reps. Tshintsha amacala; phinda. Yenza iiseti ezi-3 zokuzilolonga 2a ukuya ku-2c. Phumla imizuzwana engama-60.

3a. Isometric Split Squat

A. Yima kwindawo yokuqhekeka kwesikwere: umlenze wasekhohlo ngaphambili unyawo oluthe tyaba phantsi, ulinganisa kwibhola yonyawo lwasekunene, ubambe iseti yeedumbbells ezinzima emacaleni.

B. Ngaphantsi kude kube omabini amadolo agobile kwii-angles ezingama-90 kunye nomlenze wangaphambili uhambelana nomhlaba. Bamba le ndawo imizuzwana eyi-10. Yiyo i-1 rep.

Yenza i-12 reps. Tshintsha amacala; phinda.

3b. Yahlula i-Squat

A. Yima kwindawo yokuqhekeka kwesikwere: umlenze wasekhohlo ngaphambili unyawo oluthe tyaba phantsi, ulinganisa kwibhola yonyawo lwasekunene, ubambe iidumbbells ezinzima emacaleni.

B. Ngaphantsi de amadolo omabini agobe kwii-angles ezingama-90 kwaye ithanga langaphambili lihambelana nomhlaba.

C. Cinezela kwiinyawo zombini ukubuyela kwindawo yokuqala.

Yenza i-12 reps. Tshintsha amacala; phinda.

3c. Umlenze oMnye woDolo ukuDloba

A. Yimani ngeenyawo kunye neengalo ngamacala. Thatha inyathelo elikhulu umva unyawo lwasekunene, ugoba umlenze wasekhohlo ungene kumngxunya onzulu kwaye uqhuba ingalo yasekunene phambili ukuqala.

B. Shifta ubunzima uye phambili kunyawo lwasekhohlo kwaye utsibe usuka emgangathweni, uqhube idolo lasekunene ukuya kwidolo eliphezulu kwaye utshintshe iingalo ukuze ingalo yasekhohlo iye phambili.

C. Mhlaba ngokuthambileyo kunyawo lwasekhohlo uze ubuyele kwangoko kwindawo yokuqala.

Yenza i-12 reps. Tshintsha amacala; phinda. Yenza iiseti ezi-3 zemithambo 3a ukuya ku-3c. Phumla imizuzwana engama-60.

4. I-Deadlift Row ene-Reverse Lunge

A. Yima ngeenyawo ububanzi be-hip-widdi ngaphandle kunye namadolo agobileyo, ubambe ii-dumbbells emacaleni.

B. Hinge phambili esinqeni de i-torso iphantse ifane nomgangatho. Ii-dumbbells ezilandelelanayo phezulu ecaleni kweembambo, iingqiniba zijongiswe kwisilingi, ze zehle phambi kwee-shins.

C. Ngomqolo ongasemva, phakamisa i-torso kwaye ucinezele ihips phambili ukubuyela kwindawo yokuqala.

D epheleleyo. Buyela umva ngomlenze wasekunene kwindawo ebuyela umva, wehlise de ithanga langaphambili lifane nomhlaba. Cinezela unyawo lwangasemva ukuze ume, ubuyele kwindawo yokuqala. Phinda, wenze i-lunge eyahlukileyo kwelinye icala. Yiyo i-1 rep.

Yenza i-12 reps. Phumla imizuzwana engama-60.

UMJIKELO WOKUTSHINTSHA: Seta isibali-xesha semizuzu emi-5. Sebenza kwezi mithambo zilandelayo amaxesha amaninzi kangangoko kude kufike ixesha.

5a. Icandelo leendaba lePush Push

A. Yima ngeenyawo ububanzi ngaphezu kwe-hip-width ngaphandle, i-dumbbells ezinzima zinamathele emagxeni.

B. Hlala okhalweni emva koko uguqe ngamadolo ukwehla ungene kwisikwere, ugcine undoqo uqinile kwaye ubuye umva tyaba.

C. Kwintshukumo enye eqhumayo, tyhala ezinyaweni ukuze ume, usebenzisa isantya sokucofa iidumbbells ngaphezulu.

D epheleleyo. Ukucothisa i-dumbbells ezantsi ukubuyela emagxeni ukubuyela kwindawo yokuqala.

Yenza i-5 reps.

5b. Ukubuyela umva ngeLunge Biceps Curl

A. Yima ngeenyawo kunye kunye ne-dumbbells ezinobunzima obuphakathi ezandleni ngamacala, iintende zijonge ngaphakathi.

B. Buyela umva ngomlenze wasekunene ungene kwi-reverse lunge, wehlise de ithanga langaphambili lihambelane nomhlaba, ngelixa ujija iidumbbells ukuya emagxeni, iintende zijonge emagxeni.

C. Cinezela unyawo lwangasemva ukuze ubuyele kwindawo yokuqala, ucothise i-dumbbells emacaleni. Phinda kwelinye icala. Yiyo i-1 rep.

Yenza i-5 reps.

5c. Ukunyusa inchworm

A. Yimani ngeenyawo kunye, iingalo ngamacala. Jinga phambili esinqeni ubeke iintende phantsi.

B. Hamba izandla uye phambili kwiplanga ephakamileyo. Yenza i-1 push-up.

C. Hamba izandla ubuyele ngasezinyaweni, uze ume ukubuyela kwindawo yokuqala.

Phinda-phinda, wongeza i-push-up ixesha ngalinye ukuya kuthi ga kwi-5 push-ups. Ex: kwimpendulo yesibini, yenza ii-push-up ezi-2, emva koko zenze ama-push-up ama-3, njl.

Uphengululo lwe