Exclusive Barry's Bootcamp Full-Body Workout

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Ngati mudapitako kukalasi la Barry's Bootcamp, mukudziwa kuti ndi masewera olimbitsa thupi opanda mphamvu komanso olimbitsa thupi omwe angakhudze kwambiri matako anu pamalo osangalatsa, opumira nyimbo. Kalasi losainira ola limodzi, lomwe limakhala ndi mphindi 25-30 zophunzitsira zapakatikati pa treadmill kuphatikiza mphindi 25-30 zamphamvu zophunzitsira pogwiritsa ntchito zolemera zaulere, magulu olimbirana ndi zina zambiri, adapangidwa kuti "asokoneze" thupi kuti likwaniritse mtima wamitsempha yanu , pothandiza tochi zopatsa mphamvu ndikupanga minofu. (Ngati mumagwiritsa ntchito mphamvu zanu zonse, kalasi limodzi la ola limodzi akuti liziwotcha mpaka 800 mpaka 1,000 calories!)

Nkhani yabwino ndiyakuti, ngati simungathe kupita kukalasi (kapena mulibe studio pafupi nanu), mutha kupitiliza kulimbitsa thupi. Tidagwirizana ndi Barry Jay mwini kuti akubweretsereni ola limodzi lathunthu kuti muthe kupeza zabwino zamachitidwe ake apadera kunyumba, kapena popita. (Kwa mphindi 30, yesani Barry's Bootcamp-Inspired Abs, Butt, and Core Workout!)

Mudzafunika:

Treadmill, band yotsutsa, ndi zolemera zamanja

Gawo 1: Treadmill

Chonde dziwani kuti kufulumira komwe kumaperekedwa ndi lingaliro chabe ndipo mutha kugwira ntchito momwe mungafunire. Cholinga ndikupereka zonse!

3 min kuyenda/kuthamanga kutentha (3.5 - 6.0 mph)

Mphindi 1 kuthamanga (6.0 - 8.0)

1 min sprint (8.5 kapena kupitilira apo)

1 min kuchira / kuyenda (3.5)

Yendetsani ku 2.0

1 mphindi kuthamanga (6.0 - 8.0)

1 min sprint (8.5 kapena kupitilira apo)

1 min kuchira / kuyenda (3.5)

Pitani ku 4.0

Mphindi 1 kuthamanga (6.0 - 8.0)

1 min sprint (8.5 kapena kupitilira apo)

1 min kuchira / kuyenda (3.5)

Yendetsani ku 6.0

Mphindi 1 kuthamanga (6.0 - 8.0)

1 min sprint (8.5 kapena kupitilira apo)

1 min kuchira / kuyenda (3.5)

Gawo 2: Ntchito Yapansi

Malizitsani kuchita masewera olimbitsa thupi kwa mphindi imodzi.

Nyundo Curl

Imani ndi mapazi anu m'lifupi-kupingasa ndikugwada pang'ono, mutanyamula zolemera zapakatikati kapena zolemera (8-12 lbs) m'mbali mwanu. Kusunga zigongono zanu zomangirizidwa ku torso ndi mitengo ya kanjedza yoyang'anizana, bweretsani zolemera mmwamba kuti manja anu afike pamapewa anu. Kenako, poyenda kwathunthu, abweretseni kunjako kunja kwa ntchafu zanu.

Curl Yowongoka

Yambani mumayendedwe omwewo ngati ma curls a nyundo okhala ndi zolemera zomwezo. Panthawiyi, zikhatho zimayang'ana kunja pamene manja ali pansi pa ntchafu; zolemera zoyang'anizana ndi thupi lanu zikamakwezedwa pachibwano. Chitani izi, ndikuyenda kwathunthu, pang'onopang'ono ndikuwongoleredwa, musanathamangitse.

Wide Curl

Tsopano, tengani mikono panja mukamapinda ndi kutanthauzira, zigongono zimamangilizidwa mbali zanu ndipo mitengo ya kanjedza imayang'ana panja kumbali pamene mukupindika, ndikupanga "V" ndi mikono yanu.

Mphira wa Band

Imani pakati pa gulu lotsutsa, mapazi a m'chiuno-m'lifupi motalikirana, akugwira kumapeto kwa gululo. Kusinkhasinkha pang'ono m'maondo, pangani ma curls owongoka molumikizana ndi zingwe zama rabara m'malo molemera. Izi zipereka kuwotcha kwamtundu wina!

Tricep Kickback

Imani ndi mawondo osawerama pang'ono, chifuwa chikuyang'ana pansi, kutuluka, ndi kumbuyo mosabisa. Kuyika magongolo pafupi ndi thupi, kubweretsa kulemera m'chifuwa mwanu, ndikuwongola mikono kumbuyo kwanu. Mikono ikawongoka, iyenera kukhala yogwirizana ndi chiuno chanu.

Tricep Pamwamba

Imani wamtali ndi mawondo opindika pang'ono. Gwirani zolemera (gwiritsani ntchito imodzi kapena zonse ziwiri) pamwamba pamutu ndi manja owongoka. Kuchepetsa kulemera (zi) kumbuyo kwa mutu, kuwerama pazigono. Wongolani zigongono ndikubwezeretsanso kulemera kwake, ndikubwereza mozungulira. Onetsetsani kuti zigongono zikuyang'ana kutsogolo ndikuzisunga pafupi kwambiri momwe zingathere.

Tricep Chibade Crusher

Ikani pa benchi ndikubweretsa zolemera zanu pamwamba pa chifuwa chanu ndi manja owongoka. Bweretsani zolemera palimodzi kuti zikhudze. Pindani pazigongono, pang'onopang'ono, ndikutsitsa zolemera kuti zibwere pafupi ndi khutu lanu lakumanja. Wongolani manja kumbuyo ndikutsikira kumakutu anu akunja. Chitani masekondi 30 kumanja, kenako kumanzere. (Dziwani kuti mutu uyenera kukhala pamalo omwewo nthawi yonseyo kotero kuti triceps iyenera kugwira ntchito kuti ibweretse zolemera kuchokera mbali imodzi kupita ku imzake!)

Kutha

Imani wamtali, mapazi olekanitsidwa pang'ono, cholemera m'dzanja lililonse, manja kumbali yanu. Bweretsani zolemera patsogolo panu ndi manja anu akuyang'anizana ndi ziphuphu zanu, ndiye pang'onopang'ono muchepetseni zolemera m'miyendo yanu, kuti msana wanu ukhale wosalala momwe mungathere. Ndizokhudza kutulutsa thumba lanu ndikusunga miyendo yanu molunjika kuti mutsike kuti mumveke ntchito mu khosi lanu. Pang'onopang'ono dzikhazikitseni nokha. Mayendedwe awa ayi za liwiro. Iyenera kukhala yochedwa ndi kulamulidwa. Ngati mungathe kuchita izi kutsogolo kwa galasi, tembenukira chambali kuti muwone mbiri yanu ndikuyang'ana mawonekedwe anu. Kumbuyo sikuyenera kuzungulira poyenda. Njira yabwino yosungira msana wanu ndikusunga chifuwa chanu.

Pamapewa Pokha Pokha

Imani wamtali ndi "zip" up the abs pamene mukukweza zigongono. Ganizilani izi ngati kukulunga jekete-kuyambira pansi, kenako zipilani zolemerazo mpaka pachibwano chanu!

Deadlift / Pamapewa Kwezani

Pitirizani ndi kuyenda kwakufa ndipo mukamayimirira, kwezani zolemera kuyambira kutalika kwa m'chiuno mpaka mapewa osanjikiza zigongono.

Wopanda

Gwirani zolemera pamwamba pa mapewa anu (kapena m'mbali mwanu) ndikuchitapo kanthu. Sungani kulemera kwanu pamene mukugwada mozama, kutulutsa matako anu. Poyesa mawonekedwe, yesetsani kugwedeza zala zanu mukakhala pansi kuti muwonetsetse kuti kulemera kwanu kuli m'zidendene zija!

Sewero Lopondereza Pamtunda

Lowetsani mu squat, mukumbukira mawonekedwe kuyambira kotsiriza. Mukayima, bweretsani zolemera pamapewa, kenaka m'mwamba kuti zolemerazo zikhudze. Sungani mitengo yakanjenjemera yakumanja ndikutsitsa mikono yanu pamalo okhala ndi cholinga, kenako ndikubwezeretsani mbali zonse za squat wotsatira.

Pamwamba Press Pokha

Chotsani squat ndikupatsanso miyendo yanu pang'ono kuti muthe kuyang'ana mapewa ndi kumbuyo.

Gawo 3: Treadmill

Kuthamanga kwa mphindi imodzi (5.5 - 6.5)

1 min sprint (8.5 kapena kupitilira apo)

1 min kuchira / kuyenda (3.5)

Mpikisano wa 2 min (kuthamanga kwambiri kwa 7.0 - 9.0)

1 min kuchira / kuyenda (3.5)

Mphindi 1 kuthamanga (7.0 - 8.0)

1 min ikuyenda ndikuwonjezeka kwa 2 mfundo zathunthu pa liwiro (9.0 - 10.0)

1 mphindi kuchokapo (8.0 - 9.0)

Mphindi 1 mphindi 2 mwachangu (10.0 - 11.0)

1 min kuchira / kuyenda (3.5)

1 min komaliza kumapeto-pitani!

Gawo 4: Ntchito Yapansi

Gwirani Malizitsani kuchita masewera olimbitsa thupi kwa mphindi imodzi iliyonse.

Mmodzi Dumbbell Jackknife

Ikani pa benchi kumbuyo kwanu. Bweretsani thupi lanu mumzere umodzi wowongoka ndi manja anu atatambasula, mutagwira dumbbell imodzi pamwamba ndikusunga miyendo yowongoka ndikukanikiza palimodzi, yotambasulidwa pamtunda wa chiuno. Bweretsani miyendo molunjika kwinaku mukubweretsa kulemera mmanja mwanu ku akakolo anu, ndikupanga mawonekedwe a "V" ndi thupi lanu. Yesetsani kuchotsa mapewa anu pa benchi momwe zingathere. Mosamala tsitsani pansi ndikutambasulira manja ndi miyendo, kenako mubwereza.

Dumbbell Mpaka Kumapazi

Chotsani mayendedwe owonjezera ndikusunga mapewa pa benchi ndi miyendo molunjika pa madigiri 90. Dulani abs mukamayimba chingwe mpaka chala chakumapazi.

Ziphuphu

Ikani dumbbell ndikupitilirabe, ndikubweretsa zala zakumapazi.

Bicycle Kick

Kugona chagada pa benchi, bweretsani mawondo anu pamalo okwera, opindika pamakona a digirii 90. Bweretsani mikono kumbuyo kwa mutu, koma samalani kuti musapumitse khosi. Njira yabwino yokumbukira kuti musakoke khosi lanu ndikuyika zala zanu pamakutu. Kwezani mapewa anu pa benchi, gundani ma oblique anu mukamabweretsa chigongono chanu chakumanzere ku bondo lanu lamanja, ndikutambasulira mwendo wakumanzere (wamanzere) molunjika. Bwerezani mbali iyi, kenako sinthani. Sinthani kachiwiri kumbali ina pambuyo pobwereza kawiri mbali iliyonse.

Kukankha njinga

Pitirizani njinga zamiyendo, kubweretsa chigongono chosiyana ndi bondo lina. Pangani rep imodzi mbali iliyonse m'malo mwa ziwiri. Lifulumizitseni mukangozindikira!

Pushup

Bweretsani chifuwa pafupi ndi nthaka momwe mungathere kuti muwonjezere kutentha. Kulitsani miyendo kuti zopumira zikhale zosavuta. Ngati mukuvutikiradi, bwerani m'mawondo.

Mapulani

Bwerani kugongono ndi kugwira thabwa. Thupi liyenera kukhala mzere umodzi; onetsetsani kuti muteteze pansi komanso mogwirizana ndi thupi lonse.

Bent Over Row

Ikani bondo lanu lakumanzere pa benchi ndi mwendo wakumanja kumbuyo kwanu, mowongoka molunjika. Ndili ndi cholemetsa cholemera, khwezani chigongono chakumtunda ndikubwezeretsanso mkonowo molunjika. Chovuta ndikuti chiuno chizikhala chowongoka, motero kuyenda kumayendetsa mikono ndi abs. Bwerezani mbali inayo.

Kokani Pat

Gona kumbuyo ndi kukulitsa cholembera cholemera pamwamba. Ikani manja anu molunjika mukakweza cholumikizira pachifuwa, kenako ndikutsikira kumbuyo kumbuyo kwa mutu.

Press pachifuwa

Khalani pa benchi. Wonjezerani manja pamutu, mutanyamula zolemetsa zolemetsa, kenako ndikutsitsa pamalo opangira zigoli musanakweze.

Makina Oseketsa-Bokosi Lotseka

Ndi zolemera zogwirana ndi zikhato zikuyang'anizana, kutsika mpaka pachifuwa, kenaka kanikizani mmwamba.

Hammer Press

Ndi mitengo ya kanjedza ikuyang'anizana, bweretsani zolemera pamwamba pachifuwa ndi manja owongoka. Kusunga zolemera pang'ono kuti zigawanike, kutsika mpaka pachifuwa, kenako dinani.

Hammer Press, Close Grip Combo

Phatikizani kusuntha kuwiri komaliza pobweretsa zolemera pamodzi kubwereza kamodzi, kenaka kulekanitsa zolemera za rep yotsatira. Njira ina kwa mphindi imodzi.

Mwachita!

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