Iyo Yakakwira-Intensity Workout Iyo Inoveza Muviri Wegamba

Zvemukati

• Turkish Get-Up
• Bhokisi Jump Sticks
• Tenderedza Plyo Push-Ups
• Decline Burpee
• Lateral Miganhu
• Dhongi Kick
• Ongororo ye

Kunyangwe iwe uri kuzunungusa chidimbu chakakwana cheHalloween kana Comic Con kana kungoda kuveza muviri wakasimba uye unoyevedza saSupergirl pachake, kurovedzera muviri uku kuchakubatsira kuti unzwe simba AF uye kuveza muviri wako saizvozvo. Hunyanzvi hunofamba hune ruremekedzo naRebecca Kennedy, Barry's Bootcamp murairidzi uye neese-akapoterera gamba gwara. (Ingo tarisa iye jimunasitikisi-akafemerwa kurovedzwa uye maOlimpiki-maitiro ekurovedza muviri kuti aone zvimwe zvehunyanzvi hwake.)

Mashandiro ayo: Bata kettlebell, nhanho, uye meti. Ita chibooreso chekutanga kwemasekondi makumi matatu, wozorora kwemasekondi makumi matatu. Dzokorora uye enda kune chibooreso chinotevera. Dzokorora dunhu katatu kuti uwane muviri wakakodzera masimba makuru.

Turkish Get-Up

A. Tanga kurara kuruboshwe (munzvimbo ye fetal), uchibata kettlebell nemaoko maviri.

B. Dzorera kumashure uye pfuurira uremu nemaoko maviri. Ramba ruoko rworuboshwe (nekettlebell) rwakatambanudzwa uye rutsoka rworuboshwe rwakati sandara pasi nebvi rakanongedza kumusoro. Wedzera gumbo rerudyi uye ruoko rwakatsetseka pasi.

C. Huya pagokora rekurudyi uchityaira uchipfuura nechitsitsinho chekuruboshwe, wakaisa maziso pachigunwe. Kuchengeta yakakomberedza, svika kurudyi.

D. Tyaira nepagumbo reruboshwe kuti uuye munzvimbo yezambuko, uchiwedzera zvizere chiuno. Tambanudza gumbo rerudyi pasi pemuviri uye pasi pamabvi kuti ugadzire hwaro hwakasimba. Uya kumusoro mune chinzvimbo chemukati (huya nechitsitsinho kurudyi kumashure kwako) neruoko rwerudyi pahudyu. Bvisa maziso pabhero uye tarisa zvakananga pamberi pako.

E. Pedzisa kufamba nekumira wakasimudza mudenga, wakabata huremu pamusoro uye nekuchengetedza musimboti wakabatana neyakarerekera musana. Dzorera kufamba kuti udzokere panzvimbo yekutanga.

Ita 5 reps kune rumwe rutivi. Zorora 30 masekondi, wobva wadzokorora.

Bhokisi Jump Sticks

A. Tanga munzvimbo ye squat, zvigunwe zvishoma masendimita kubva pabhenji.

B. Svetukira kumusoro kune imwe nzvimbo mune squat chinzvimbo pabhenji. Bata kwesekondi imwe, wobva wasvetuka uchidzokera pasi, zvakare uchidzika munzvimbo ye squat.

Ita AMRAP kwemasekondi makumi matatu, wozorora kwemasekondi makumi matatu. Dzokorora.

Tenderedza Plyo Push-Ups

A. Kutanga kupfugama nezve tsoka kubva pabhenji. Tsamira kumberi uye isa maoko pabhenji mune yekusundira-kumusoro chinzvimbo, kuchengetedza kwazvakarerekera musana.

B. Yakadzika mune yekusundira-kumusoro, wobva waputika kubva pamaoko kusundira muviri kure nebhenji. Imba nemaoko munzvimbo imwechete uye pakarepo udzike mu push-up kune inotevera rep. Kuti uwedzere kuoma, ita kufamba kwakafanana munzvimbo yakazara yepuranga pane pamabvi.

Ita AMRAP kwemasekondi makumi matatu, wozorora kwemasekondi makumi matatu. Dzokorora.

Decline Burpee

A. Tanga panzvimbo yepuranga nemaoko ari pasi zvakananga pasi pemapfudzi netsoka pabhenji.

B. Svetukira makumbo pasi, wobva watsveta wobva wasvetuka kumusoro, maoko akatambanudzwa pamusoro. Pasi, isa maoko kumashure, uye svetuka tsoka kumusoro pabhenji kuti udzokere kutanga.

Ita AMRAP kwemasekondi makumi matatu, wozorora kwemasekondi makumi matatu. Dzokorora.

Lateral Miganhu

A. Kutanga kumira nemakumbo chiuno-upamhi hwakaparadzaniswa, mabvi akakotama, uye maoko munzvimbo yakagadzirira pamberi pechipfuva.

B. Swing maoko uye svetuka kure sezvinobvira kurudyi, kumhara nemabvi akapfava. Dzokorora. Wobva waita kusvetuka maviri uchienda kune imwe nzira.

Ita AMRAP kwemasekondi makumi matatu, wozorora kwemasekondi makumi matatu. Dzokorora.

Dhongi Kick

A. Kutanga mune bere rakamira chinzvimbo pane ese mana ane mapendekete pamusoro pezviuno nemabvi mashoma masendimita kubva pasi.

B. Kuputika kubva patsoka uye kukanda zvitsitsinho kuenda pachigunwe, kuyedza kuwedzera mahudyu zvakananga pamusoro pemapfudzi nemaoko.

C. Zvishoma nezvishoma dzikisa kumashure kuti utange.

Ita AMRAP kwemasekondi makumi matatu, wozorora kwemasekondi makumi matatu. Dzokorora.

Ongororo ye