Izi Zolimbitsa Moto Zolumpha Zolimbitsa Thupi Ziziwotcha Ma Calorie Aakulu

Zamkati

• Dera 1
• Dera 2
• Dera 3
• Onaninso za

Zitha kuwirikiza kawiri ngati zoseweretsa zamasewera, koma zingwe zolumphira ndiye chida chachikulu cholimbitsa thupi chophwanya ma calorie. Pa avareji, chingwe chodumpha chimawotcha ma calories 10 pamphindi, ndipo kusintha mayendedwe anu kumatha kukulitsa kuyaka. (Onani masewera olimbitsa thupi a calorie-torching jump rope.)

Kulimbitsa thupi uku kuchokera kwa Rebecca Kennedy, mlangizi wa Barry's Bootcamp komanso mphunzitsi wamkulu wa Nike, amaphatikizira zinthu zingapo zomwe zingakupangitseni kukhala zala zakumapazi. Mtima wanu ukugunda kuyambira mphindi yoyamba. Chotsani fumbi pachingwe chanu chakale, sankhani nyimbo zomwe mumakonda kwambiri ndikudumpha.

Momwe imagwirira ntchito: Malizitsani dera lirilonse, kukumbukira kutenga nthawi yopumulira madzi ndikupumula ngati pakufunika pakati. Ndipo inde, hydrate! - mutuluka thukuta kwambiri.

Mufunika: Chingwe cholumpha

Dera 1

Pitani Kumbuyo

A. Yambani ndi kulumpha chingwe kupumira kumbuyo kwa mapazi. Chingwe chokwera pamwamba pamutu ndikutsika kutsogolo kwa mapazi. Pitirizani kudumpha chingwe nthawi yonse yochita masewera olimbitsa thupi.

B. Pitani patsogolo ndi kumbuyo, kusinthana ndi chingwe chilichonse.

Chitani mobwerezabwereza momwe mungathere (AMRAP) masekondi 30.

Mbali ndi Mbali

A. Yambani ndi kulumpha chingwe kupumira kumbuyo kwa mapazi. Tembenuzirani chingwe mmwamba pamwamba pa mutu ndi pansi kutsogolo kwa mapazi. Pitirizani kudumpha chingwe nthawi yonse yochita masewera olimbitsa thupi.

B. Pitani kumanja, kenako kumanzere, kusinthasintha mbali ndi chingwe chilichonse.

Chitani AMRAP kwa masekondi 30.

Travel Forward Hop Back

A. Yambani ndi kulumpha chingwe kupumira kumbuyo kwa mapazi. Chingwe chokwera pamwamba pamutu ndikutsika kutsogolo kwa mapazi. Pitirizani kudumpha chingwe panthawi yonseyi.

B. Yendani kutsogolo pamene mukudumphira kuchokera kumanzere kupita ku phazi lamanja; kumanzere, kumanja, kumanzere, kumanja.

C. Bwererani kumbuyo kanayi.

Chitani AMRAP kwa masekondi 30

Kuthamanga Kwambiri

A. Yambani ndikulumikiza chingwe kumbuyo kwa mapazi. Chingwe chokwera pamwamba pamutu ndikutsika kutsogolo kwa mapazi. Pitirizani kudumpha chingwe nthawi yonse yochita masewera olimbitsa thupi.

B. Bweretsani bondo lakumanzere pachifuwa; bweretsani phazi pansi pomwe mumabweretsa bondo lamanja pachifuwa.

D. Pitirizani kusinthana mawondo apamwamba.

Chitani AMRAP kwa masekondi 30.

Dera 2

Mwendo Wakumanja

A. Imani ndi phazi lamanja ndikulumikiza chingwe kumbuyo kwa mapazi. Tembenuzirani chingwe pamwamba pamutu ndi pansi kutsogolo kwa phazi.

B. Pitirizani kudumpha chingwe pamene mukudumpha phazi lamanja.

Chitani AMRAP kwa masekondi 30.

Mwendo Wakumanzere

A. Imani ndi phazi lakumanzere ndi chingwe chodumphira kumbuyo kwa mapazi. Tembenuzirani chingwe pamwamba pamutu ndi pansi kutsogolo kwa phazi.

B. Pitirizani kudumpha chingwe pamene mukudumpha phazi lamanzere.

Chitani AMRAP kwa masekondi 30.

Tembenuzani Thupi Kumanja

A. Yambani ndi kulumpha chingwe kupumira kumbuyo kwa mapazi. Chingwe chokwera pamwamba pamutu ndikutsika kutsogolo kwa mapazi. Pitirizani kudumpha chingwe panthawi yonseyi.

B. Gwedeza mchiuno kumanja ndikubwerera pakati. Pitirizani kusinthana mbali ndi pakati.

Chitani AMRAP kwa masekondi 30.

Tembenuzani Thupi Kumanzere

A. Yambani ndikulumikiza chingwe kumbuyo kwa mapazi. Tembenuzirani chingwe mmwamba pamwamba pa mutu ndi pansi kutsogolo kwa mapazi. Pitirizani kudumpha chingwe nthawi yonse yochita masewera olimbitsa thupi.

B. Sonkhanitsani m'chiuno kumanzere ndikubwerera pakati. Pitirizani kusinthana mbali ndi pakati.

Chitani AMRAP kwa masekondi 30.

Pawiri Pansi

A. Yambani ndikulumikiza chingwe kumbuyo kwa mapazi. Chingwe chokwera pamwamba pamutu ndikutsika kutsogolo kwa mapazi. Pitirizani kudumpha chingwe nthawi yonse yochita masewera olimbitsa thupi.

B. Bweretsani bondo lakumanzere pachifuwa; bwererani phazi pansi pamene mukubweretsa bondo lakumanja pachifuwa kuti mugwire mawondo okwera.

C. Bweretsani mapazi awiri pansi; tulumpha, kenako tumphuka chingwe, kuzungulira, ndi pansi pako kawiri usanafike modekha.

Chitani AMRAP kwa masekondi 30.

Dera 3

Mwendo Wakumanja Patsogolo

A. Imani ndi phazi lakumanja ndi chingwe chodumpha ndikupumira kumbuyo kwa phazi. Chingwe chokwera pamwamba pamutu ndikutsika kutsogolo kwa phazi lamanja. Pitirizani kudumpha chingwe nthawi yonse yochita masewera olimbitsa thupi. pa

B. Lumpha kutsogolo ndi kumbuyo pa phazi lakumanja kokha.

Chitani AMRAP kwa masekondi 30.

Kumanzere Kumanzere Patsogolo

A. Imani ndi phazi lamanzere ndikulumikiza chingwe kumbuyo kwa phazi. Chingwe chokwera pamwamba pamutu ndikutsika kutsogolo kwa phazi lamanzere. Pitirizani kudumpha chingwe panthawi yonse yolimbitsa thupi

B. Lumpha kutsogolo ndi kumbuyo pa phazi lakumanzere kokha. pa

Chitani AMRAP kwa masekondi 30.

Kubwerera Mwendo Wakumanja (Kumbali)

A. Imani ndi phazi lamanja ndikulumikiza chingwe kumbuyo kwa phazi. Tembenuzirani chingwe pamwamba pa mutu ndi pansi kutsogolo kwa phazi lakumanja. Pitirizani kudumpha chingwe nthawi yonse yochita masewera olimbitsa thupi.

B. Lumphani kumanja ndiyeno kumanzere kumanja kokha.

Chitani AMRAP kwa masekondi 30.

Mwendo Wakumanzere Kubwerera (Kumbali)

A. Imani ndi phazi lamanzere ndikulumikiza chingwe kumbuyo kwa phazi. Tembenuzirani chingwe pamwamba pa mutu ndi pansi kutsogolo kwa phazi lakumanzere. Pitirizani kudumpha chingwe nthawi yonse yochita masewera olimbitsa thupi.

B. Pitani kumanzere kenako kumanja kumanzere kokha. pa

Chitani AMRAP kwa masekondi 30.

Mabondo Apamwamba

A. Yambani ndikulumikiza chingwe kumbuyo kwa mapazi. Chingwe chokwera pamwamba pamutu ndikutsika kutsogolo kwa mapazi. Pitirizani kudumpha chingwe nthawi yonse yochita masewera olimbitsa thupi.

B. Bweretsani bondo lakumanzere pachifuwa; bweretsani phazi pansi pomwe mumabweretsa bondo lamanja pachifuwa.

D. Pitirizani kusinthana mawondo.

Chitani AMRAP kwa masekondi 30.

Onaninso za