Masewera Osewerera Boot-Camp Omwe Angakupangitseni Kukhala Ngati Kamwananso

Zamkati

• Maswingu
• Bench
• Mapiri a Monkey
• Wopanda
• Onaninso za

Mukakhala ndi mwana wamng'ono, kuthera nthawi yabwino pamodzi ndikuchita masewera olimbitsa thupi kumamveka ngati zinthu ziwiri zomwe muyenera kuchita ngati zosiyana. Kupatulapo, pali bwalo lamasewera. "Uwu ndi mwayi wabwino kwambiri wosewera limodzi ndi mwana wanu," akutero a Larysa DiDio, wophunzitsa anthu otchuka ku New York omwe adagwirapo ntchito ndi makasitomala ambiri a amayi. "Kuphatikizanso, mutha kuchita masewera olimbitsa thupi omwe simukanakhala nawo mukamachita masewera olimbitsa thupi mukamakhala kunja." Mukungoyenera kuwona zithunzi, mipiringidzo, ndi mayendedwe onse momwe wophunzitsira amachitila-ngati ma station osiyanasiyana. (Nawu mndandanda wa ubwino wa maphunziro a dera.) Lowani m'magulu a masewera olimbitsa thupi pamene mukuchita masewera olimbitsa thupi ndi mwana wanu, ndipo mudzakhala mukulimbitsa thupi lonse. "Khalani ndi malingaliro osavuta," akutero DiDio. "Nthawi zina ana anu adzakusokonezani, ndipo zikhale choncho. Mwana wanu akamakula ndipo mukuyenera kuwakweza, tengani mwayi wochita masewera olimbitsa thupi ochepa kapena makina osindikizira apamwamba, kalembedwe ka Mayi-ndi-ine." Chinsinsi ndikungopangitsa kuti mtima wanu ukhale wokwera komanso kusewera mosangalala-monga ngati wolemba mabulogu ndi CrossFitter Lauren McBride muzithunzi zokongola kwambiri, za amayi ndi ine. Umu ndi momwe.

Maswingu

Ngati mwakhala mukuchita ndi ma TRX-omwe amangiriridwa ndi zingwe m'malo ambiri olimbitsa thupi omwe amalimbitsa thupi lochita masewera olimbitsa thupi - ndiye kuti muwona zotheka pampando wopanda kanthu.

Magulu Akuluakulu Achi Bulgaria

Imani ndi msana pakugwedezeka, pafupi phazi limodzi kapena awiri, ndipo ikani pamwamba pa phazi lakumanzere pamwamba pa mpando (woyang'ana mmwamba). Bwerani kumanja bondo madigiri 90 (bondo loyang'ana bondo) kuti mutsike pang'ono, kenako imani. Chitani 20 mobwereza; sinthani miyendo ndikubwereza.

Reverse Crunches

Kuyang'ana kutali ndi kugwedezeka, yambani pa thabwa pomwe nsonga za mapazi zikutsamira pampando ndi zikhatho pansi molunjika pansi pa mapewa. Pang'onopang'ono kukoka maondo molunjika pachifuwa, kenaka tambasulani miyendo kumbuyo kwanu kuti mubwerere pomwe munayambira. Chitani 20 reps.

Bench

Makanda ali mu sandbox kapena amatenga asanu poyenda nawo? Gwiritsani ntchito mipando yolumikizira mphete, ma bleachers, chilichonse cholimba-chifukwa cha thupi lonse la HIIT lofulumira. (Nawa mayendedwe omwe mungachite ngati muli ndi masitepe angapo.)

Ma Bench Squats

Imani ndi mapazi m'lifupi mchiuno, moyang'anizana ndi benchi. Tsikirani mu squat, ndikugogoda mpando ndi matako, ndiye imani, kubweretsa bondo lakumanzere. Bwererani poyimirira, ndikubwereza, nthawi ino kubweretsa bondo lamanja. Pitirizani kusinthana kwa maulendo 20.

Sinthani Push-Ups

Imani moyang'anizana ndi benchi kuchokera patali pang'ono ndikuyikapo kanjedza m'lifupi mwake paphewa kuti mukalowe m'malo oyang'ana. Kenako chitani kukankha, mosinthana kukweza mwendo umodzi pamene mukutsitsa. Chitani 20 reps.

Otsogola

Imani moyang'anizana ndi benchi (kapena pamalo otsikirapo otsika kwambiri), kenako ikani phazi lamanja pampando ndikukankhira chidendene chakumanja kuti muyimirire, ndikubweretsa bondo lamanzere kumtunda. Bwererani pansi ndi phazi lakumanzere, kenako kumanja. Bwerezani, nthawi ino ndikukwera phazi lakumanzere ndikubweretsa bondo lamanja. Chitani 20 reps.

Kuponya Bench

Khalani m'mphepete mwa benchi ndi manja m'chiuno, zikhatho pansi ndi zala zopiringizika pamphepete; yendani mapazi kutsogolo ndikutsitsa matayala kuti musakanikize kulemera pakati pa zidendene ndi mitengo ya kanjedza. Pindani zigongono madigiri 90 kumbuyo kwanu kuti musunse, kenako dinaninso. Chitani 20 reps.

Mapiri a Monkey

Kupita ku bar-bar monga momwe mudachitira muli mwana ndi dzanja lokhazikika komanso kulimbitsa thupi kwenikweni. Koma mutha kufinya maphunziro opitilira muyeso pamwambowu. (Umu ndi momwe mungakulitsire mphamvu yanu kuti mugwire bwino maluso anu anyani.)

Kukoka Kumaliza

Imani mutagwira ndodo imodzi yamphongo ndi manja onse awiri ndi mwayi wokugwirirani ntchito mosavutikira mutha kukhala pamwamba pazida zama tyke-scale, chifukwa chake khalani pamalo apamwamba okoka ndi zigongono zopindika mbali ndi chibwano pamwamba pa bala. Kuchokera apa, kwezani mapazi anu mmwamba ndi kugwada kuti muimitsidwe, kenako tsitsani pang'onopang'ono mpaka manja atatambasula. Imirirani; yambani kuchokera pamwamba. Chitani maulendo 10 mpaka 20.

Kupachika Abs

Yambani pogwira bala limodzi ndi manja onse awiri ndikumagwira mwamphamvu, ndikupachika manja mutatambasula. Bweretsani mapazi pansi ndikuphimba maondo anu mozungulira pachifuwa. Gwiritsani kuwerengera kamodzi, kenako ndikutsitsa mawondo pansi, osalola kuti mapazi akhudze pansi, bwerezani. Chitani maulendo 10 mpaka 20.

Wopanda

Malo osewerera masewerawa amakhalanso oyenerera kukwera pa sprint yesani ndipo mudzapeza popio yolimba kwambiri yolimbitsa thupi komanso zolimbitsa thupi zanu.

Sungani Sprints

Thamangani slide ndikuyenda pansi (gwirani mbali mopepuka ngati mukufunikira). Chitani izi maulendo 5 mukakhala pafupi.

Onaninso za