Iwo chete mana maekisesaizi aunoda kuti uve Mumhanyi Arinani

Zvemukati

• For Agility: Mufananidzo 8 Kurumidza Nhanho
• Kune Simba: Yakasungwa neHip Thrust
• ZveSimba: Dumbbell Kubvuta kune Windmill
• Pakuenzanisa: Lateral Hop-Chop
• Ongororo ye

Funga nezvevatambi vese vane hunyanzvi vaunoyemura. Chii chinovaita vakurusa kunze kwekushingirira kwavo uye kuzvipira kumutambo wavo? Kudzidziswa kwavo kwakakosha! Agility drills, lateral uye kutenderera kwekufamba, simba uye simba rekuvaka, uye kusimbisa kwepakati kugadzikana uye kuenzana zvose chikamu chezvinoita kuti vamhanyi vakurumidze, vamhanyire, uye vave nemitambo yakakwana.

Iwe haufanire kunge uri mutambi wepamberi ane chibvumirano cheNike kuti udzidzise senge, uye kuita kudaro kuchakwidza hunyanzvi hwako wega kana uri mumhanyi wakanangana nePR yako inotevera, CrossFitter iri kutarisa kuchikara kuburikidza neWOD yako inotevera, kana Weekend Warrior uyo anongoda kunyatso kurovedza pasina kukuvara. (Yakabatana: Iyo 20-Minute Jillian Michaels Workout yeKusimudzira Simba uye Simba)

Murairidzi Hannah Davis, muvambi weMuviri NaHannah, anoziva kudzidzisa vatambi vemazuva ese uye akagadzira iyi yekurovedzera muviri achitenderedza siginicha yake yeBody.Fit nzira. Iyi dunhu ino shandura iwe kuita yemagetsi imba mutambi-kunyangwe kana D1 mitambo yaisambove chikamu chehupenyu hwako. Kufamba kwega kwega kunogadzirwa nekugona, simba, simba, kana kuenzanisa mupfungwa, uye pamwe chete vanovaka zvese zvakatenderedzwa mumhanyi uye hunyanzvi hwekuita hwehupenyu hwezuva nezuva. (PS Tarisa Davis 'anofarira kettlebell maitiro kuti uwane yakasimba butt yezviroto zvako.)

Inoshanda sei: Ita chiitwa chega chega kweminiti imwe neimwe, uchizorora kwemasekonzi makumi matatu pakati pekufamba kwega. Ita 3 rounds zvakazara.

Zvamunoda: Seti yehuremu hwepakati dumbbells

For Agility: Mufananidzo 8 Kurumidza Nhanho

A. Isa zvimedu zvevhu pamusoro pevhu zvinokwana kuita tsoka mbiri, imwe kumberi uye zvishoma kurudyi kweimwe kuti iiswe diagonally zvakasiyana.

B. Kutanga pamberi peyepamusoro dumbbell, shuwa tsoka dzakakomberedza pamusoro pehuremu uye nepakati penzvimbo pakati pezvimedu, uchiuya uchitenderedza kuruboshwe rwehuremu hwepasi, uchitenderera pasi payo, kuburikidza nenzvimbo isina chinhu, uye dzoka kumusoro kutenderedza yepamusoro dumbbell. Iwe unogadzira iyo nhamba-8 pateni netsoka dzako.

Kune Simba: Yakasungwa neHip Thrust

A. Mira nemakumbo akafara uye wakabata magumo eimwe dumbbell mune chero ruoko pakukwirira kwepfuva. Pusha nepakati pezvitsitsinho uye svetukira kumberi, uchimhara zvinyoro nyoro.

B. Donhedza maoko, uchakamira wakabata dumbbell kusvika pasi chaiko pamusoro pemapfudzi, uye svetuka tsoka udzokere mupuranga chinzvimbo.

C. Kurumidza kudzoka mukati uine tsoka dzinomhara kunze kwemaoko. Simuka, uye uchidzungirire kumashure kuti uuye kunzvimbo yekutanga.

ZveSimba: Dumbbell Kubvuta kune Windmill

A. Kubva wakamira, wakabata dumbbell rimwe muruoko rwerudyi, kotama kuita squat, uchiunza dumbbell pakati pemakumbo akatenderedzwa pamusoro peuriri.

B. Kurumidza kumira, uchisaidzira dumbbell kumusoro.

C. Neruoko rwakatwasuka ruchakabata dumbbell kumusoro, kumonyanisa torso, squat pasi, uye kuunza ruoko rwemahara pasi kumashure kwemakumbo. Zvishoma nezvishoma dzoka kumira uye dzoka dumbbell kunzvimbo yekutanga.

Pakuenzanisa: Lateral Hop-Chop

A. Mira, wakabata magumo eimwe dumbbell mune chero ruoko pane midline. Hop necheparutivi kuenda kurudyi, uchisimudza gumbo rekuruboshwe uye uchimonyorora torso kurudyi.

B. Hop nechemberi kuenda kuruboshwe, uchisimudza gumbo rekurudyi rakakotama uye uchimonyorora torso kuruboshwe. Dzokorora.

Ongororo ye