Le Ncwadi yokuSebenza ingqina ukuba unokufumana uYilo ngenene ngeZixhobo zaseKhaya

Umxholo

• Incwadi yesikolo Ekhaya i-AMRAP yokuSebenza
• Sumo Squat kunye Halo
• Ukujikeleza ngokuHlala
• Inqwelomoya yokuGuqula ukutshintsha kweLunge Jump
• Indawo yokuBamba yeNcwadi engenanto
• Ukubetha Amadolo Aphakamileyo
• Uphengululo lwe

Kule nqanaba kubomi bakho bokubekwa bucala bokusasazeka ekuhlaleni, ukusebenza kwakho ekhaya kunokuqala ukuziva kuphinda-phinda. Ngethamsanqa, kukho umqeqeshi omnye owaziyo okuninzi malunga nokucinga ngaphandle kwebhokisi xa kuziwa ekusebenziseni into onayo ngezixhobo: UKaisa Keranen, aka KaisaFit, nguyena menzi wephepha langasese lokuzilolonga kunye nendlovukazi yokongeza ubuqaqawuli kuwo wonke umthambo . Kwaye sele ekhona kwakhona ngale ndlela yobulumko engasebenzisi nto ngaphandle kwencwadi enzima-cinga: laa ncwadi inzima yekhemistri evela ekholejini okanye incwadi yokupheka entsha kaCrissy Teigen.

Bamba incwadi oyikhethileyo kwaye ulandele le ntshukumo isuka eKeranen ukuze uzilolonge ekhaya ohlaziya izinga lentliziyo yakho ngelixa usomeleza iingalo zakho, imilenze kunye nombindi, ngelixa ugxile kuzinzo. I-Keranen ikwabonelela ngeengcebiso zokunyusa ukutsha (okanye ukuhla, ukuba uyakufuna), ukuze ukwazi ukukhetha uhambo lwakho ngokusekelwe kwinqanaba lakho. Sukoyike ukuzama okwahlukileyo kokuzivocavoca umzimba-yiphinde uyicofe ukuba ayiziva mnandi.

Ngekhe uyazi ukuba umzimba wakho uyakwazi ukwenza ntoni, ngaphandle kokuba uyazama, utshilo uKeranen. "Amaxesha amaninzi, ndifumanisa ukuba imizimba yethu iyakusichukumisa. Njengoko uqhubeka nokuzilolonga, khumbula ukumamela umzimba wakho-iyayazi eyona ilungileyo." (Idibeneyo: Zama ukuSebenza kukaBob Harper eKhaya kwi-AMRAP yokuSebenza ngokukhawuleza kodwa okuSebenzayo)

Ingaba isebenza kanjani: Yenza umsebenzi ngamnye ongezantsi ngomzuzu omnye, uphinde uphinde uphume phezulu kwiijikelezo ezintathu zokuzilolonga ngomzuzu-15. Gcina ifom eyomeleleyo njengoko usebenza ngokukhawuleza, ugcwalisa uninzi lweempendulo njengoko unako ngaphakathi komzuzu omnye. Phumla imizuzwana engama-60 phakathi kwemijikelo.

Yintoni oya kuyidinga: Incwadi enzima kunye ne-mat-kodwa ungayenza yonke le mithambo yomzimba opheleleyo kunye ne-bodyweight yakho nayo.

Incwadi yesikolo Ekhaya i-AMRAP yokuSebenza

Sumo Squat kunye Halo

A. Qala ukuma ngeenyawo ezibanzi kunobubanzi be-hip-width ngaphandle, iinzwane zijonge kancinane, ubambe incwadi ngezandla zozibini phambi kwakho.

B. Ngaphantsi kwe-sumo squat, amadolo alandelela iinzwane kunye nesifuba ubude.

C. Emazantsi e-sumo squat, yizisa incwadi phezulu ngasekunene nangaphezulu, kwintshukumo ejikelezayo, ubuyela ezantsi kwicala lasekhohlo kwihalo.

D epheleleyo. Qhubeka ubambe i-sumo squat njengoko uphinda i-halo, unyuka uye ngakwesobunxele nangaphezulu, kwaye ubuyisela incwadi phantsi ngasekunene. Yolula imilenze ukuze ume umva, kwaye uphinde.

Ingcebiso yokuzilolonga: Ngaba uziva ulungile kuloo squat ngokusebenzisa ihalo? Yehla ngezantsi, ngoko uziva ukutshisa okunzulu emathangeni kunye ne-glutes. Kwaye ungalibali ukuphefumla!

Ukujikeleza ngokuHlala

A. Qala ukulala ngomqolo phantsi okanye i-mat, amadolo aguqa kunye neenyawo ezityalwe, ubambe incwadi okanye ubunzima ngezandla zombini esifubeni sakho.

B. Hlala phezulu ude ufike malunga ne-45-degree degree kwaye ujikeleze umzimba ongaphezulu uye ekunene, ucofe incwadi leyo uye ngasekunene.

C. Emva koko, jikelisa umzimba ophezulu ngasekhohlo, ucofa incwadi ukuya kwicala lasekhohlo.

D epheleleyo. Buyela embindini kwaye wehlise umva ezantsi ukuya emgangathweni, emva koko uphinde.

Ingcebiso yokuzilolonga: Ukuba utyumza oku kuhamba ngokulula, phakamisa izithende zakho phantsi kwaye wenze ukuhlala-up kunye nokujija kwisikhephe.

Inqwelomoya yokuGuqula ukutshintsha kweLunge Jump

A. Qala ukuma ngonyawo lwasekunene, ubambe incwadi ngezandla zombini esifubeni sakho.

B. Ukugcina umzimba kumgca omnye ochanekileyo, isifuba esisezantsi emgangathweni njengoko umlenze wasekhohlo usolula kwaye uphakama emva kwakho neengalo zolule phambi kwakho kwinqwelomoya; idolo lasekunene ligobe kancinci.

C. Qhuba unyawo lwasekunene ukuze ubuyele ekumeni, ngasekhohlo ngokuqhuba uqhuba ungene ngaphakathi uye esifubeni kwaye ubuyisa incwadi esifubeni.

D epheleleyo. Emva koko, inyathelo lasekhohlo libuyele emngxunyeni, omabini amadolo agobe ama-90 degrees.

E. Emva koko, qhuba ngeenyawo zakho ukuze utsibe phezulu, utshintshe iinyawo emoyeni kwaye uhlale ngonyawo lwasekunene umva kwi-lunge, omabini amadolo egoba i-90 degrees.

F. Nyathela ngasekunene unyawo, uzise idolo esifubeni.

G. Yenza inqwelo moya ime ngonyawo lwasekhohlo, umlenze wasekunene wolula kwaye uphakamisa emva kwakho neengalo zolule ngaphambili.

H. Phinda umva ijinge ngonyawo lwasekunene ubuyela umva, kwaye utsibe emhlabeni ngonyawo lwasekhohlo ngasemva kwaye uqhubeke nokutshintshana amacala.

Ingcebiso yokuzilolonga: Ukutsiba hayi jam yakho? Susa i-hop kwaye endaweni yoko, inyathele phambili kwaye ubuye umva kwindawo ebuyela umva ukuze utshintshe iinyawo zakho.

Indawo yokuBamba yeNcwadi engenanto

A. Qala ukulala ngomqolo, ubambe incwadi ngezandla zozibini, iingalo zolule phezulu, kunye nemilenze yolulwe ezantsi, phakamisa iingalo, amagxa kunye nemilenze yakho phantsi.

B. Hlala phezulu, uzise iingalo emadolweni nasemadolweni esifubeni kwaye ubeke incwadi kwi-shins.

C. Yandisa iingalo kunye nemilenze kwakhona kwaye ucothe kancinci uye ezantsi.

D epheleleyo. Hlala, usondeza iingalo emadolweni namadolo ngasesifubeni, ngeli xesha ubambe incwadi ngezandla.

E. Yehla kancinci umva ezantsi, incwadi iza ngaphezulu, kwaye uphinde, uhambisa incwadi ukusuka ezandleni ukuya emilenzeni kwaye ngokuphambeneyo.

Ingcebiso yokuzilolonga: Injongo yakho kukuhamba kancinci kwaye ugcine lo msebenzi ulawulwa kakhulu-oko kuya kuphakamisa umngeni ngaphezu kokutyhala isantya.

Ukubetha Amadolo Aphakamileyo

A. Qala ukuma ngeenyawo malunga nobubanzi be-hip ngaphandle, ubambe incwadi ngezandla zombini ngaphezulu.

B. Bhuqa kwiinyawo zombini malunga namaxesha amathathu.

C. Emva koko qhubela idolo lasekunene ngasesifubeni, iingalo zisingise ezantsi ukuze incwadi idibane nedolo.

D epheleleyo. Buyela phantsi kwaye ubuyise iingalo ngaphezulu.

E. Phinda uqhube idolo ngedolo lasekhohlo lisiya ngasesifubeni, iingalo zisingise ezantsi ukuze incwadi idibane nedolo.

F. Buyela umva ezantsi kwaye ubuyise iingalo ngaphezulu, emva koko uphinde amaqhuma kunye namadolo aphezulu.

Ingcebiso yokuzilolonga: Nali ithuba lakho lokuhamba ngokukhawuleza njengoko unokuhamba! Gcina iinyawo zakho zikhawuleze kwaye zikude nomzimba ukuze ufumane esona sibonelelo sikhulu.

Uphengululo lwe