Barry's Bootcamp-Inspired Abs, Butt, ndi Core Workout

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Ngati ndinu okonda makalasi ovomerezedwa ndi anthu otchuka, opangidwa ndi zipani kuchokera ku Barry's Bootcamp, muli ndi mwayi. Tidagwira mphunzitsi wotchuka Derek DeGrazio wa ku Barry's Bootcamp Miami Beach kuti apange masewera olimbitsa thupi a mphindi 30 amphamvu olimbitsa thupi omwe amapangidwa kuti aziwotcha mafuta mukamalimbitsa ma abs, butt, ndi core ("ABCs") pogwiritsa ntchito mawonekedwe a Siginecha a Barry's Bootcamp. (Apa, Makalasi 15 Ochita Zinthu Zapamwamba Mungachite Kunyumba!)

Umu ndi momwe zimagwirira ntchito: Makina opangira makina osinthana amasinthana pakati popendekera ndi kuthamanga kuti awotche mafuta, pomwe magawo atatu ophunzitsira mphamvu "amadzaza" minofu kuti ayese ndi kulira. Khalani omasuka kuti muonjezere kulemera ngati mukufuna- "kulemera kwa thupi, kusintha kwakukulu," akutero DeGrazio.

Zida:

1 makina opondera

Gawo limodzi la zolemera zaulere (mapaundi 5-10)

1 mphasa kapena thaulo

Mayendedwe Omwe Mungayeserepo pa Treadmill:

Woyamba: Jog 5.0. Thamangani 6.0. Olimba Kuthamanga (SR) 7.0. Kuthamanga 8.0+

Wapakatikati: Jog 6.0. Kuthamanga 7.0. Mtengo wa SR8.0. Kuthamanga 9.0+

Zapamwamba: Jog 7.0. Kuthamanga 8.0. SR 9.0. Sprint 10.0+

Mzere 1

Mphindi 0-5: Treadmill Warm-Up

0-1: Yog

1-2: Thamangani

2-3: Yog

3-4: Thamanga

4-5: SR

Mphindi 5-10: Maphunziro a Mphamvu

5-6: Squat ndi Kukweza Kutsogolo

Imani ndi mapazi motalikirana m'lifupi m'lifupi ndi mapewa, ndipo gwirani zolemera 2 za manja kutsogolo kwa ntchafu, mikono yotambasulidwa pansi, zikhato ziyang'ane thupi. Pepani, khalani kumbuyo kwa squat, ndikutsogolera kumbuyo, kulemera zidendene, miyendo yofanana pansi, mawondo kumbuyo kwa zala. Panthawi imodzimodziyo, kwezani manja anu onse kuthupi. Malizitsani ndi mikono yotsekedwa kutsogolo kwa nkhope, mutakhala mu 90-degree angle squat. Bwerezani kwa mphindi imodzi.

6-6:30: Flutter Kicks

Gona pa mphasa kapena thaulo. Kwezani miyendo pafupifupi masentimita 6-8 pansi, mapazi asinthasintha, mwendo umodzi utali kuposa winayo, ndipo yambani kupukusa, kusinthana mwendo uliwonse ndikukwera pansi kwa masekondi 30.

6: 30-7: 30: Squat Yotsogola

7:30-8: Flutter Kicks

8-9: Squat ndi Kukweza Kutsogolo

9-10: Pulati Yam'tsogolo

Gona pamimba, manja ndi manja pansi, zigongono pansi mapewa. Pewani pansi pogwiritsa ntchito mikono ndi mipira ya mapazi. Kubwerera molunjika, gwirani malo kwa mphindi imodzi. Onetsetsani kuti mupume!

Raundi 2

Mphindi 10-15: Treadmill Incline Interval

10-11: Kuthamanga - 2% yatsamira

11-12: Kuthamanga - 6 peresenti yatsamira

12-13: Kuthamanga - 4 peresenti yatsamira

13-14: Kuthamanga - 8 peresenti yatsamira

14-15: Thamangani - 10 peresenti yotsika

Mphindi 15-20: Kulimbitsa Mphamvu

15-16: Lunge Lamanja ndi Kukweza

Imani ndi mapazi motalikirana m’lifupi m’lifupi, manja m’mbali, aliyense atagwira kulemera kwa dzanja, zikhatho zikuyang’anizana. Pita patsogolo ndi mwendo wakumanja, chifuwa, mapewa kumbuyo. Pamene mukupita patsogolo, kwezani manja onse kutali ndi thupi, pachimake chokopa, kumaliza ndi mwendo kutsogolo, bondo kumbuyo kwa zala, ndi manja otambasulidwa pamlingo wamaso. Bwerezani kwa mphindi imodzi.

16-16:30: Miyala Yopanda kanthu

Gona chagada, miyendo yotambasulidwa ndikukweza pafupifupi mainchesi 10 kuchokera pansi, manja kumbuyo kwamutu, ma biceps atamatidwa m'makutu. Sungani malowa ndikugwedezeka kutsogolo ndikubwerera kumbuyo kumbuyo kwa masekondi 30.

16:30-17:30: Kumanzere Lunge ndi Raise

17: 30-18: Miyala Yopanda Phokoso

18-19: Ma Linges Osiyanasiyana ndi Kukweza

19-20: Mapulani ndi Hip Twist

Pamiyendo yam'manja monga momwe tafotokozera kale, pindani m'chiuno chakumanja kuti mugwire pansi, kusunga mapewa oyenda mbali zonse, kenako nkusunthira kumanzere. Pitirizani kusinthana kwa masekondi 30.

Raundi 3

Mphindi 20-25: Treadmill Sprint Interval

20-21: Yog

21-22: SR

22-23: Kuthamanga

23-24: Thamangani

24-25: Kuthamanga

Mphindi 25-30: Kuphunzitsa Mphamvu

25-26: Plié wokhala mbali

Imani ndi mapazi okulirapo pang'ono kupingasa m'chiuno, zidendene zikuyang'ana mkati, zala zakumaso, manja okhala ndi zolemera kuseri kwa bumbu, mitengo ya kanjedza yoyang'ana kumbuyo. Khalani pansi mu plié, matako akutsogolera mmbuyo ndi pansi, chifuwa kunja. Mukakhala pansi, kwezani manja mbali zonse, kanjedza moyang'ana kutsogolo. Malizitsani ndi miyendo yofanana ndi instep yoyang'ana kutsogolo ndi mikono yotambasulira mbali pamlingo wamaso. Bwerezani kwa mphindi imodzi.

26-26: 30: Kukankha Njinga

Kugona kumbuyo, manja atanyamula makutu, miyendo idatambasulidwa ndikudzuka pansi mainchesi angapo. Gwirani chigongono chakumanja mpaka bondo lamanzere, onjezani mwendo wakumanja, ndikusinthana, chigongono chakumanzere mpaka bondo lamanja. Bwerezani kwa masekondi 30.

26:30: 27:30: Plié ndi Side Raise

27:30: 28: Kukankha Njinga

28-29: Plié ndi Side Kukweza

29-30: Plank Forward / Backward Rocks

Yambani kutsogolo kwa thabwa monga momwe tafotokozera kale. Thupi lamiyala patsogolo, ndikubweretsa mapewa m'manja, ndikung'amba zala pamwamba pamiyendo yayitali pansi. Kenako bwererani kumtunda. Bwerezani kwa masekondi 30.

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