Olimbitsa Thupi Chokhacho Chimene Mukufunikira Mukakhala Okhumudwa Kwambiri

Zamkati

• Tizilombo toyambitsa matenda
• Chingwe Cholumpha
• Kusintha Kutsogolo Kwina
• Lunge Punch
• Mawondo Apamwamba
• Mankhwala a mpira Burpees
• Frogger wokhala ndi Push-Up and Broad Jump
• Onaninso za

Akakwiyitsidwa, anthu ena amafunikira kulowa pakona yabata, kuziziritsa, ndikuzizira ~ kukhazika mtima pansi. Anthu ena amafunika kukwiya kwambiri. Ngati ndinu omaliza, mukudziwa kuti kutengera mkwiyo wanu pamalo ochitira masewera olimbitsa thupi kumatha kukhala milunguend. Mphunzitsi wa Barry's Bootcamp Rebecca Kennedy akudziwa zomwe zili ndi izi; ndichifukwa chake adaphika kulimbitsa thupi kwa "eff-the-world" kuti muzitha kuwongolera mkwiyo komanso chisangalalo.

Mfungulo? Pitani kunja, 100% (monga HIIT kapena Tabata). Sakanizani mkwiyo wanu ndikusunthira, ndipo mudzakolola zabwino zakuthupi (ndi zamaganizidwe). Monga momwe Kennedy ananenera, "Palibe chifukwa chokhalira wokongola ... Ndikufuna mupite ku izi."

Momwe imagwirira ntchito: Chitani AMRAP (mabwereza ochuluka momwe mungathere) kwa masekondi 20, kenaka mupumule kwa masekondi 20. Bwerezani kayendetsedwe kake katatu kuti mupange kulimbitsa thupi kwa mphindi 15 zomwe zingakupangitseni kumva kuti ndinu munthu watsopano.

Tizilombo toyambitsa matenda

A. Imani ndi mapazi otambasuka kuposa m'lifupi mwake. Bwerani mawondo kuti muike manja pansi. Tengani masitepe atatu patsogolo ndi manja mpaka pamalo okwera.

B. Tengani masitepe atatu kumbuyo ndi manja kuti mubwerere kumapazi, ndi kuyimirira. Bwerezani.

Chingwe Cholumpha

A. Chitani kudumpha kwamiyendo iwiri mwachangu momwe mungathere.

Kusintha Kutsogolo Kwina

A. Imirirani ndi mapazi limodzi, manja anu zibakera kutsogolo kwa nkhope. Yendani mmbuyo pang'ono, ndikumangirira pachimake, kokerani bondo lakumanja m'mwamba ndikudumphira kutsogolo kuti mukamenye. Onetsetsani kuti mukusinthasintha, osaloza, phazi mukumenya.

B. Bzalani phazi lamanja pafupi ndi lamanzere, ndikubwereza mbali inayo. Bwerezani, kusinthasintha mwachangu pakati pa mbali iliyonse.

Lunge Punch

A. Yambani kuyimirira ndi mapazi limodzi, mutagwirana manja zibakera kutsogolo kwa nkhope. Pitani patsogolo pakhosi ndi phazi lamanja, samalani kuti mugwadire molunjika phazi.

B. Chitani zibakera zitatu mwachangu-kumanzere, kumanja, kumanzere ndikukhomerera kumbuyo ndikukhazikika.

C. Bwererani kuti muyambe, ndikubwereza kumanzere, kugwedeza kumanja, kumanzere, kumanja. Bwerezani, kusinthasintha mbali.

Mawondo Apamwamba

A. Thamangani m'malo mwanu, ndikubweretsa maondo anu pachifuwa mwanu momwe mungathere, ndikupopera manja anu mwachangu momwe mungathere.

Mankhwala a mpira Burpees

A. Imani ndi mapazi otambasuka kuposa m'lifupi mwa chiuno, mutagwira mpira wamankhwala m'manja awiri pafupi ndi chifuwa. Ponyani mpira wamankhwala pamwamba, kukulitsa mikono.

B. Gwirani mpira wamankhwala, ndipo nthawi yomweyo khalani pansi kuti muwayike pansi. Bwererani kumbuyo kumalo okwera pamwamba ndi manja osakanikirana ndi mpira.

C. Bweretsani mapazi mmanja ndikubwerera kuti muyambe. Ndiwoyimira m'modzi.

Frogger wokhala ndi Push-Up and Broad Jump

A. Yambani pamalo okwera ndi mapazi otambasuka kuposa m'lifupi mwake. Chitani kukankha kumodzi.

B. Tumizani chiuno kumbuyo ku zidendene, mawondo ogwada, ndiye kulumphani mapazi mmwamba.

C. Nthawi yomweyo kwezani manja pansi ndikubwera mu squat. Dumphani: kudumpha manja, kulumpha mapazi mpaka kutsogolo momwe mungathere, ndikugwera mu squat. Tembenukani kuti mubwereze, kapena pitirizani kulowera komweko ngati malo alola.

Onaninso za