Maitiro Ekutsemura Bhokisi Anosvetuka-uye Bhokisi Jump Workout Iyo Inochidzira Unyanzvi Hwako

Zvemukati

• Bhokisi Jump Workout Makomborero uye Misiyano
• Maitiro Ekuita Bhokisi Jump
• Bhokisi Jump Workout Fomu Matipi
• 6 Bhokisi Jump Workout Inofamba
• Simba Pistol squat
• Multilevel Push-Up
• Jackknife
• Bhokisi Crunch
• Kuramba Rutivi Rutivi
• Burpee Bhokisi Jump
• Ongororo ye

Kana iwe uine nguva shoma mujimu, maekisesaizi akaita sebhokisi kusvetuka inyasha yako inoponesa - nzira yechokwadi yekurova mamhasuru akawanda panguva imwe chete uye kuwana zvakakomba cardio kubatsirwa panguva imwe chete.

"Ichi chiitwa chinofanirwa kuve chizere-chemuviri kufamba-zvakanaka, nekukurumidza, kuputika, uye kudzorwa," anodaro Stephany Bolivar, murairidzi weCrossFit uye mudzidzisi wega kuICI NYC.

Kunze kwekushanda mhasuru dzako kubva kumusoro kuenda kutsoka, bhokisi kusvetuka maworkouts (anoratidzwa pano neNYC-akavakirwa murairidzi Rachel Mariotti) zvakare inokunetsa kuti ushande pahunyanzvi hwemumhanyi senge agility, kuenzanisa, uye kubatana. (BTW, heino 4 inokosha inofamba kuti uve mumhanyi ari nani.) Chikamu chakanakisisa: haufaniri kuva nebhokisi replyometric rakakosha kuti uite. Chero ipi yakakwidziridzwa, yakati sandara, uye yakagadzikana pamusoro ichaita, senge masitepisi kana bhenji repaki.

Bhokisi Jump Workout Makomborero uye Misiyano

Pakati pechikamu chepamusoro chekufamba uku, iwe unoshandisa yako yepakati, glutes, quads, hamstrings, mhuru, uye kunyangwe maoko kuzvisimudzira pabhokisi. Paunogara pasi panguva yebhokisi kusvetuka kurovera, ako maquad achaita rakawanda basa. Ita shuwa yekusimuka munzira yese kana iwe uchisvika pamusoro pebhokisi kuti uwane yakazara chiuno kuwedzera, anodaro Bolivar. Simba rinoputika rinoshandiswa mukufamba uku rinopinda mune rako rine simba-rinokanganisa tsinga dzemhasuru. (Heano zvimwe zvinoda-kuziva musuru sainzi.)

Kana iwe uri mutsva kubhokisi kusvetuka kurovera-uye kunyanya kana iwe uine kakutya kuyedza kufamba - kuvaka simba nekugona plyometric inofamba pasi kutanga. Jump squats, nyeredzi kusvetuka, kupatsanuka kusvetuka, uye tuck kusvetuka zvese zvinobatsira iwe kukudziridza iyo inoputika simba inodiwa kugona kugona bhokisi kusvetuka. (Aya gumi simba pyo kufamba inzvimbo yakanaka kutanga kuvaka simba rebhokisi jump workouts.) Kana wagadzirira, edza bhokisi rakaderera kana danho remasitepisi usati waenda kune imwe yakareba.

Sezvo iwe uchiwedzera kugadzikana nekusvetuka kwebhokisi, unogona kushandisa mabhokisi marefu kana kuedza iwo akapfeka vheti ine huremu (kana kutoita kuti ive bhokisi kusvetuka burpee), anodaro Bolivar. Kusvetuka kwebhokisi regumbo rimwe chete ndiyo imwe nzira yekutora iyi nhanho kumusoro. Kuita kuti kufamba uku kuite kushomeka, unogona kutsika mubhokisi, uchichinjanisa kuti tsoka ipi inotungamira rep yega yega, anodaro Bolivar.

Maitiro Ekuita Bhokisi Jump

1. Mira pamberi pebhokisi nemakumbo papfudzi-upamhi hwakaparadzaniswa.
2. Varembera maoko nemahudyu kumusana nechipfuva chakareba, musana wakafuratira, uye nepakati.
3. Tambanudzira maoko kumberi, uchishandisa kukurumidza kusvetuka mudenga uye kumberi kumberi, kumhara zvinyoro nyoro nemakumbo ese ari maviri pabhokisi.
4. Simuka, unokiya mabvi uye uchiwedzera mahudyu. Nekuchenjera dzokera pasi pasi.

Ita maviri kusvika matatu seti e3 kusvika ku5 reps.

Bhokisi Jump Workout Fomu Matipi

• Edza kumhara zvinyoro-nyoro sezvinobvira. (Kudzika kwakanyanya uye kwakanyanya kunoreva kudzvanywa kwakawanda pamajoini ako. Dzidza zvakawanda nezvekuti nei izvi zvakakosha kudzivirira.)
• Chengetedza kuburukira kubhokisi nekuchengeta yako yepamoyo inobatanidzwa.
• Kuti uve nechokwadi chekuti wasvetuka zvakaringana kumberi, vavarira kumhara pedyo nepakati pebhokisi.

6 Bhokisi Jump Workout Inofamba

Kusvetuka kwebhokisi kuri kure nechinhu chimwe chete chaunogona kuita nebhokisi replyo; muchokwadi, aya mapuratifomu anogona kuita chero nezve chero kufamba kwakawanda-kupomba moyo kana kuomarara-musimboti."Mumiriri wega wega anomanikidza muviri wako kutora mhasuru dzakawanda kuti ubate mweya kana kunyura pasi mukurovedza muviri senge squats," anodaro murairidzi Adam Kant, muvambi weIntrepid Gym muHoboken, New Jersey.

Ramba uchipuruzira kuyedza Kant's inopisa bhokisi kusvetuka Workout dunhu-vavarira kuzviita kana kupfuura kuburikidza-uye tora muviri wako padanho rinotevera. (Wobva waedza aya mamwe ma plyo bhokisi kurovedza asiri iwo bhokisi rinosvetuka.)

Simba Pistol squat

Chinangwa: garo uye makumbo

• Mira wakatarisa bhokisi rine magokora akakotamiswa nemativi. Enda mubhokisi netsoka yekurudyi kuitira kuti ive pedyo nekuruboshwe gumbo rekuruboshwe pamberi pako padivi pebhokisi.
• Zvishoma nezvishoma kukotama kurudyi mabvi 90 madhigirii, uchideredza chitsitsinho kuruboshwe kuenda pasi, uchirovera pasi kana zvichibvira; wedzera maoko kumberi kune zvinopesana.
• Dzokera pakamira uye nekukurumidza dzokera kumashure kuti utange. (Nechekuita: Sei Kubata Rimwe-Leg Squat Ichifanira Kuve Chinangwa Chako Chinotevera Kusimba Mushure mekuzunungusa Iri Bhokisi Jump Workout)

Ita 14 reps; chinja mativi uye dzokorora.

Multilevel Push-Up

Zvinangwa: mafudzi, chipfuva, biceps, uye abs

• Tanga pauriri munzvimbo yakazara yeplank, kuruboshwe ruoko pasi, kurudyi muchindwe pamusoro pebhokisi padyo nemucheto wekuruboshwe.
• Ita push-up, uchidzikisa chipfuva chakananga pasi, wozodzvanya kumusoro kuti utange.
• Famba maoko nemakumbo kurudyi, uchiisa kurudyi padyo nepakati pamucheto webhokisi, kuruboshwe ruoko kuruboshwe kumucheto kuruboshwe uye kutsika tsoka kurudyi.
• Ita push-up pamusoro pebhokisi, wobva wafamba maoko nemakumbo kurudyi zvakare kuitira kuti ruoko rwekuruboshwe rwuri padyo nechekunze kwebhokisi uye kurudyi ruoko ruri pasi.
• Ita Push-up kuti upedze 1 rep.

Ita 3 reps yakazara.

Jackknife

Zvinangwa: mapendekete, triceps, uye abs

• Gara kumberi kumucheto kwebhokisi, michindwe ichizorora pabhokisi kune mativi ese ehudyu. Twasanudza maoko uye shandura mahudyu kumberi kumberi kwechigaro nemabvi akakotama, zvitsitsinho pasi.
• Bend elbows 90 degrees kumashure kwako, uchideredza mahudyu kuenda pasi apo iwe unounza ibvi reruboshwe kuchipfuva.
• Ruramisa maoko, uchidzikisa gumbo reruboshwe pasi; chinja mativi uye dzokorora kupedzisa 1 rep.
• Ita kuti zviome. Kutanga nemakumbo akawedzeredzwa, zvitsitsinho pasi, uye simudza gumbo rekuruboshwe rakaenzana nepasi.

Ita 14 reps.

Bhokisi Crunch

Zvinangwa: abs

• Gara pabhokisi, maoko nemativi.
• Kuenzanisa pabutt uye kuunza maoko zvishoma kunze kumativi, zvanza kumusoro, kurenda torso kumashure 45 madhigirii uye kutambanudza makumbo mberi kuitira kuti muviri uite mutsara wakatwasuka.
• Gwira kumusoro, uchiunza mabvi muchipfuva sezvaunosvika maoko mberi.
• Dzokera kunzvimbo yekutsenhama uye dzokorora.
• Ita kuti zvive nyore: Chengetedza zvanza pabhokisi. (Yakabatana: Iyo Yakanakisa Easy Abs Kushanda Kwevakadzi)

Ita gumi nemana zvekare.

Kuramba Rutivi Rutivi

Zvinangwa: mapfudzi, abs, uye butt

• Tanga uri padivi pepuranga pauriri, torso yakasimudzwa paruoko rwekurudyi, tsoka dzakaturikidzana kuruboshwe pamusoro pebhokisi rekurudyi mahudyu akasimudzwa pasi.
• Ita kuti zviome. Simudza gumbo rekuruboshwe pabhokisi paunenge wakabata puranga.

Bata kwemasekonzi makumi matatu; chinja mativi uye dzokorora.

Burpee Bhokisi Jump

Chinangwa: maoko, abs, garo, uye makumbo

• Mira kuseri kwebhokisi uye squat, ugoisa mapendekete-upamhi hwakaparadzaniswa pasi pamberi petsoka.
• Svetuka tsoka dzichidzokera munzvimbo yakazara yepuranga.
• Kurumidza svetuka tsoka mbiri mberi pedyo nemaoko.
• Kubva pa squat chinzvimbo, svetukira pabhokisi (nhanho padyo nebhokisi kutanga kana zvichidikanwa).
• Svetukira pasi kubva mubhokisi uye dzokorora bhokisi kusvetuka Workout kufamba kubva pakutanga.

Ita gumi nemana zvekare.

Ongororo ye