WTF Ngaba uyayenza nge 'ViPR' kwiGym?

Umxholo

• Lunge nge-Horizontal Shift
• Ukuguqulwa kweKettlebell Swing
• Umlenze omnye eRomania Deadlift
• Uphengululo lwe

Le tyhubhu yerabha enkulu hayi i-roller yogwebu kwaye ngokuqinisekileyo ayisiyiyo inqama yokubetha iMedieval (nangona inokubonakala ngathi enye). Ngokwenyani sisiqwengana seViPR -isixhobo sokuzilolonga osele usibonile sibeka indawo yokuzivocavoca, kodwa ubungazi ukuba wenze ntoni. (Njengalezo bhodi zeebhalansi, eyokuqala kolu ngcelele kwi-WTF? Izixhobo Zokuzilolonga.)

Yiyo loo nto siye sacofa umqeqeshi we-Equinox u-Rachel Mariotti kwindawo esezantsi kwesi sixhobo: iluncedo ekongezeni iinqwelomoya ezahlukeneyo kwintshukumo yakho yomndilili wokuzilolonga, inokubonelela ngolunye ukhetho lokuxhathisa ngaphandle kweentsimbi eziqhelekileyo zasimahla, kwaye inokusebenza njengendlela yokuguqula Ukuhamba okunzima (njengokujikeleza kwe kettlebell).

Beka ezi zinto zintathu zijikeleze ndawonye kwisekethe eya kuthi ifumane imilenze kunye nokutshiswa kwebhokhwe, okanye ubongeze kuqeqesho lwakho oluqhelekileyo ukuze wenze iziqholo ngendlela ekruqulayo. (Emva kwayo yonke loo nto, umceli mngeni kwimisipha yakho yeyona ndlela yokubona utshintsho!)

Lunge nge-Horizontal Shift

A. Yima ngeenyawo kunye, ubambe iViPR ngezibambo kumphakamo wamagxa. Nyathela phambili kwimpuphu ngomlenze wakho wasekhohlo.

B. Shift ViPR ngqo ngasekhohlo ukuze iingalo zandiswe kwicala lasekhohlo. Gcina undoqo uqinile ukuze uhlale kwindawo enye nomzimba uphela.

C. Tsala iViPR ubuyele embindini, emva koko tyhala unyawo lwangaphambili ukuze ubuyele ekumeni.

Yenza iiseti ezi-3 ze-8 reps kwicala ngalinye.

Ukuguqulwa kweKettlebell Swing

A. Yima ngeenyawo ezibanzi kune-hip-width ngaphandle. Bamba iViPR ngokuthe nkqo ngezandla ezijikeleze umphezulu wombhobho kwinqanaba lesifuba.

B. Yiya phambili, ujonge esinqeni, ujikeleze iViPR phakathi kwemilenze. Emva koko phosa isinqe phambili ukutyhala ityhubhu kude nomzimba, ukuya kubude besifuba. Gcina unxibelelwano phakathi komphezulu wombhobho kunye nesifuba kuyo yonke intshukumo.

Yenza iiseti ezi-3 ezi-15 zokuphindaphinda.

Umlenze omnye eRomania Deadlift

A. Yima ngeenyawo kunye, ubambe iViPR ngokuthe tye ngezibambo phambi kwesinqe. Hambisa unyawo lwasekhohlo emhlabeni kwaye ujonge phambili, uxhomekeke esinqeni, ukuthoba iViPR ukuya emgangathweni. Njengoko uyehla, gobisa idolo lasekunene kancinci kwaye uphakamise umlenze wakho wasekhohlo ngasemva kwakho ukuphikisa ibhalansi yakho.

B. Tsala umlenze wasekhohlo ubuyele emgangathweni, kwaye ucinezele impundu kunye nemisipha ukuze utsale itorso umva ukuze ume. Zama ukuba unyawo lwasekhohlo lungachukumisi umgangatho. Gcina amahlombe umva, inyonga isikwere, kunye nomongo oqinileyo kuyo yonke intshukumo.

Yenza iiseti ezi-3 zokuphindaphinda ezi-6 kwicala ngalinye.

Uphengululo lwe