Ntchito Yokhayo Yomwe Muyenera Kuphunzitsa Mpikisano Wolepheretsa

Zamkati

• 1. Kuyenda Kwa Mapulani
• 2. Squat to Shoulder Press
• 3. Kukoka
• 4. Frog Squat Thrust
• 5. Mankhwala a mpira Slam
• Onaninso za

Mapikisano othamangitsa, monga Tough Mudder, Rugged Maniac, ndi Spartan Race, asintha momwe anthu amaganizira zamphamvu, kupirira, ndi mphamvu. Ngakhale zimatengera kutsimikiza mtima kuti muthamange 10K, mipikisano yopingasa imakoka kuchokera kumtundu wina wa kulimba kwamaganizidwe ndi kukanikiza minofu yomwe simunadziwe kuti muli nayo. '

Zochitika izi zimapatsa mwayi wothamanga wamkulu mkati mwanu (inu mukudziwa umakonda kudetsedwa mobisa), kotero maphunziro ako akhale ankhanza. Kuthamanga kwachangu panjira yopondera sikungodule.

"Cholakwika chachikulu kwambiri chomwe mungapange mukamachita masewera othamangitsa sikutenga njira ya 360-degree yomwe imakonzekeretsa thupi lanu kukwawa, kupachika, kukoka, ndikukankhira zopinga," akutero a Rachel Prairie, mphunzitsi wa Fitness Fitness.

Nawa njira zake zisanu zofunika kukonzekera mwakuthupi ndi m'maganizo kuti agonjetse moto, makoma, matope, ndi mipiringidzo ya nyani.

Momwe mungachitire: Malizitsani kulimbitsa thupi kwa mphindi 30, kawiri pamlungu, kuphatikiza makalasi a HIIT ndikuwombera thovu kuti mugwiritse ntchito ma kink. Mukapereka zonse zomwe muli nazo, mudzapeza phindu, kuthamanga, komanso kuyenda kwakanthawi theka la mphindi 60, ndipo mumagwira ntchito yamagulu angapo. Pofika nthawi yothamanga, imva ngati kuti ikusewera m'matope kuposa kuvutika ndi zopinga khumi ndi ziwiri zauve.

Zomwe mukufuna: Madumbbell (kapena barbell), kukoka mmwamba (kapena zofanana), mpira wamankhwala

1. Kuyenda Kwa Mapulani

"Mitundu yothana ndi zovuta imadalira pakuphunzira kulemera kwa thupi lanu," akutero a Prairie, ndichifukwa chake akuti ayambitse gawo lililonse lamaphunziro lomwe limalimbitsa minofu yomwe imagwiritsidwa ntchito kukwawa mwachangu.

• Plank yokhala ndi Ankle Touch: Yambani mu thabwa. Bweretsani bondo lakumanja pachifuwa ndikugunda dzanja lamanzere mkati mwa bondo lakumanja. (Pafupifupi ngati mukulowa mu nkhunda mu yoga.) Bweretsani phazi pansi ndikubwereza mbali inayo, kugogoda dzanja lamanja ku mwendo wamanzere. Pitirizani kusinthana mbali. Malizitsani kubwereza 10 mbali iliyonse.
• High Plank ndi Mkono Fikirani: Kwezani dzanja lamanja kuchokera pansi ndikufikira kutsogolo molingana ndi phewa lanu. (Mofanana ndi malo a galu wa mbalame popanda kukweza mwendo komanso.) Bwererani dzanja pansi. Bwerezani mbali inayo, kukweza dzanja lamanzere pansi. Pitirizani kusinthana mbali. Malizitsani kubwereza 10 mbali iliyonse.
• Forearm Plank Hip Drop: Kuyambira pa thabwa lam'mbuyo, ponyani m'chiuno chakumanja pansi, mukungoyenderera pamwamba. Bweretsani m'chiuno kuti musalowerere musanagwetse m'chiuno chakumanzere kuti chikwere pamwamba. Bwerezani kachitidwe. Bwerezani maulendo 10 mbali iliyonse. Gwetsani pansi kutsogolo ndikulola mchiuno wakumanja ugwere pansi, ukuuluka pamwamba. Bweretsani m'chiuno kuti mukhale osalowerera ndikugwetsa kumanzere. Bwerezani mobwerezabwereza 10 mbali iliyonse.

Malizitsani ma 3 kapena 4 okhala ndi 60-sekondi kupumula pakati.

2. Squat to Shoulder Press

Kuyenda kwathunthu kwa thupi kumawonjezera mphamvu ndipo, ngati kuchitidwa mwachangu mwachidule, kumamanga ulusi wofulumira, womwe ungakulitse kuthamanga kwanu komwe kukuthamangitsa. "Ngati mufunika kudumpha kuti mutenge chinachake pa mpikisano, minofu yanu idzawombera mofulumira," anatero Prairie. Ganizirani: kugwira zigwiriro zazitsulo zazitali kwambiri.

• Pogwiritsa ntchito ma dumbbells owala kapena barbell (gwirani kapamwamba pang'ono kuposa mapewa), bweretsani kulemera kuti mupumule pamalo omata pafupi ndi chifuwa paphewa ndikukhala pansi. Yendetsani kupyola zidendene ndikuyendetsa kulemera molunjika kumutu pamene mukufika poyima, kufinya glutes pamene mukukwera. Pepani pang'ono kuti mubwerere poyeserera ndikubwereza kuyenda.

Lembani ma 3 mpaka 4 a maulendo 20.

3. Kukoka

Zopinga zomwe zimafunikira kukoka "zikhala zovuta kwambiri kuchita nawo mpikisano wopikisana," akutero a Prairie. Kuphatikiza apo, ndi matope, madzi, ndi thukuta zomwe zikukhudzidwa, kugwira bala, chingwe, makwerero, ndi zina zambiri, zitha kukhala zovuta kwambiri. Mwamwayi, ngati mukuvutika, mnzanu kapena wothamanga mnzanu wothandiza akhoza kukuthandizani, choncho musadandaule ngati simungathe kuchita bwino kukoka nokha. Malangizo awa angakuthandizeni kukhala ndi mphamvu kuti mukafike kumeneko, komabe. Kaya mukuyamba pa wophunzitsa kuyimitsidwa kapena kulumikiza bandi pamwamba pa mipiringidzo kuti akulimbikitseni, Prairie akunena kuti "kuyeserera mayendedwe mobwerezabwereza ndikofunikira." Umu ndi momwe.

• Pogwiritsa ntchito mphete, mipiringidzo, mipiringidzo ya nyani, kapena wophunzitsa kuyimitsa, gwirani ndi manja anu awiri. Pogwiritsa ntchito msana wanu, chifuwa, abs, ndi mikono yanu, kokerani thupi lanu, chifuwa chakwezedwa, ndipo bwino, chibwano pamwamba pa bala. Pang'onopang'ono, ndikuwongolera, bwererani ku cholembera chakufa. Bwerezani.

Malizitsani kubwereza momwe mungathere mphindi 10 mpaka 15, kupumula kapena kusintha momwe mungafunikire.

4. Frog Squat Thrust

Limbikitsani kupirira ndikutsanzira kukopa kwamtima kwa cardio ndikusunthaku kumodzi. Ngati mukudziwa kumverera kofuna kusiya pamene mukuchita burpee makumi awiri, ndiye kuti mudzazindikira mphamvu zamaganizidwe zomwe zimafunika kuti mudutse masewerowa, ndipo mudzafunika chipiriro chamaganizo pa mpikisano wanu. "Mpikisano wothana ndi zopinga ndikukonzekera m'malingaliro kuti muthe kulimbana ndi zowawa ndi ululu," akutero a Prairie.

• Yambani poyimirira. Bweretsani mitengo ya kanjedza pansi patsogolo panu ndikudumphira kapena kubwerera m'mbali mwake. Popanda kukweza mitengo ya kanjedza, tulukani kapena tambani mapazi anu kunja kwa mikono ndipo, pogwiritsa ntchito miyendo yanu, imani kuyimirira ndikudumpha pamwamba. Bwerezani mayendedwe, kupita liwiro.

Malizitsani seti 3 za 10 reps.

5. Mankhwala a mpira Slam

Uwu ndi mchitidwe wina wochita masewera olimbitsa thupi womwe umayatsa moto nthawi imodzi. "Zochita izi zikuthandizani kuti mukhale okhazikika komanso olimba m'malo osagwirizana, ma swing, mphete, ndi zikwama zamchenga," akutero a Prairie. Ntchitoyi iyenera kuchitidwa mwamphamvu kwambiri.

• Pogwira mpira wamankhwala olemera pang'ono, imani ndi mapazi wokulirapo pang'ono kuposa kutalika kwa chiuno. Imirirani ku zala zanu ndi mpira pamwamba pamutu panu. Menyani mpira mwamphamvu momwe mungathere pakati pa miyendo yanu. Squat kuti atenge mpira ndikubwereza mayendedwe.

Malizitsani seti 3 za 10 reps.

Onaninso za