Momwe Mungaphwanyire Kudumpha Kwabokosi-ndi Bokosi Lolimbitsa Bokosi Lomwe Lidzakuthandizani Luso Lanu

Zamkati

• Mapindu ndi Kusintha kwa Box Jump Workout
• Momwe Mungapangire Bokosi Lodumpha
• Box Jump Workout Fomu Malangizo
• 6 Box Jump Workout Imayenda
• Mphamvu Pistol Squat
• Kukankhira Patsogolo Kwambiri
• Jackknife
• Box Crunch
• Chepetsani Mbali Yoyambira
• Burpee Box Jump
• Onaninso za

Mukakhala ndi nthawi yochepa yochitira masewera olimbitsa thupi, masewera olimbitsa thupi ngati kulumpha kwa bokosi kudzakhala chisomo chanu chopulumutsa-njira yotsimikizika yogunda minofu yambiri nthawi imodzi ndikupeza phindu lalikulu la cardio nthawi imodzi.

"Zochita izi zikuyenera kukhala zoyenda thupi lonse-moyenera, mwachangu, kuphulika, komanso kuwongolera," akutero Stephany Bolivar, mphunzitsi wa CrossFit komanso wophunzitsa payekha ku ICE NYC.

Kupatula kulimbitsa minofu yanu kuyambira kumutu mpaka kumapazi, masewera olimbitsa thupi amadumphira m'bokosi (akuwonetsedwa pano ndi mphunzitsi wa ku NYC Rachel Mariotti) amakutsutsaninso kuti mugwiritse ntchito maluso othamanga monga kulimba mtima, kuchita bwino, komanso kugwirizana. (BTW, apa pali 4 yofunikira kuti mukhale wothamanga wabwino.) Gawo labwino kwambiri: simukusowa kukhala ndi bokosi lapadera la plyometric kuti muchite. Malo okwera, osalala, ndi okhazikika adzachita, ngati masitepe kapena benchi yapaki.

Mapindu ndi Kusintha kwa Box Jump Workout

Pakati pa gululi, mutha kugwiritsa ntchito zida zanu zamkati, ma glute, ma quads, ma hamstrings, ana amphongo, komanso ngakhale mikono kuti mudzipulumutse. Mukafika pa nthawi yolumpha bokosi, ma quads anu azigwira ntchito yambiri. Onetsetsani kuti mwaimirira mpaka mukafika pamwamba pa bokosi kuti mulowetse mchiuno kwathunthu, atero Bolivar. Kuphulika komwe kumagwiritsidwa ntchito pakusunthira kumeneku kumalumikiza ulusi wamphamvu mwamphamvu. (Nazi zambiri zofunika kudziwa minofu sayansi.)

Ngati mwatsopano kuchita masewera olimbitsa thupi, makamaka ngati mukuchita mantha kuti musunthe, pangani mphamvu podziwa ma pometometri oyambira pansi. Kudumpha, kulumpha nyenyezi, kudumpha, ndi kulumpha zonse zidzakuthandizani kukulitsa mphamvu zophulika zofunika kuti muzitha kulumpha. (Ma 10 amphamvu a pyo amasuntha ndi malo abwino kwambiri kuti muyambe kulimbitsa mphamvu zolimbitsa thupi.) Mukakonzeka, yesani bokosi lotsika kapena sitepe ya masitepe musanapite kumtunda wautali.

Mukayamba kukhala omasuka ndikulumphira kwa bokosi, mutha kugwiritsa ntchito mabokosi atali kapena kuyesera kuvala chovala cholemera (kapenanso kupanga bokosi lolumpha burpee), akutero Bolivar. Kudumpha kwa mwendo umodzi ndi njira ina yopezera izi. Kuti kusunthaku kuchepe, mutha kulowa m'bokosilo, kusinthira phazi lomwe limatsogolera aliyense, akutero Bolivar.

Momwe Mungapangire Bokosi Lodumpha

1. Imani kutsogolo kwa bokosi lokhala ndi maphewa m'lifupi.
2. Swing mikono ndi hinge m'chiuno mmbuyo ndi chifuwa chachitali, kumbuyo mosalala, komanso pachimake.
3. Tsegulani mikono patsogolo, mukugwiritsa ntchito kuthamanga kulumpha mmwamba ndikutsogola pang'ono, ndikufika mofewa ndi mapazi onse kwathunthu m'bokosilo.
4. Imirirani, kutseka mawondo ndi kutambasula m'chiuno. Bwererani pansi mosamala.

Chitani magawo awiri kapena atatu a kubwereza 3 mpaka 5.

Box Jump Workout Fomu Malangizo

• Yesetsani kutera mofewa momwe mungathere. (Kutera movutikira komanso mokweza kumatanthauza kupanikizika kwambiri pamalundi anu. Phunzirani zambiri za chifukwa chake izi ndizofunikira kupewa.)
• Sungani kutsika kwa bokosilo posunga zomwe mukuchita.
• Kuti muwonetsetse kuti mwadumpha mokwanira, khalani pansi pafupi ndi bokosi.

6 Box Jump Workout Imayenda

Kulumpha kwa bokosi sikungokhala chinthu chokhacho chomwe mungachite ndi bokosi la plyo; M'malo mwake, nsanja izi zimatha kupanga pafupifupi kusuntha kulikonse kopopa mtima kapena kolimba.Wophunzitsa Adam Kant, yemwe anayambitsa Intrepid Gym ku Hoboken, New Jersey anati: "Woyimira aliyense amakakamiza thupi lanu kuti ligwiritse ntchito minofu yambiri kuti igwire mpweya kapena kulowa m'maseŵera ngati squats."

Pitilizani kudutsa kuti muyese gawo loyesa moto la Kant kulumpha dera lanu — cholinga chake kuti muchite kanayi kupyola — ndikutengera thupi lanu pamlingo wina. (Kenako yesani masewera ena a plyo box omwe sali kulumpha kwa bokosi.)

Mphamvu Pistol Squat

Zolinga: matako ndi miyendo

• Imani moyang'anizana ndi bokosi lopindika m'mbali. Lowani pabokosi ndi phazi lakumanja kuti likhale pafupi ndi kumanzere ndikumanzere kutsogolo kwanu motsatira bokosi.
• Pang'onopang'ono pindani bondo lakumanja madigiri 90, kutsitsa chidendene chakumanzere pansi, kugunda pansi ngati n'kotheka; onjezani mikono patsogolo kuti musafanane.
• Bwererani poyimirira ndikubwerera msanga kuti muyambe. (Zokhudzana: Chifukwa Chake Kuphunzira Mgulu Wamodzi Umodzi Muyenera Kukhala Cholinga Chanu Chotsatira Pambuyo Pakugwedeza Bokosi Lakulumpha)

Kuchita 14 kubwereza; sinthani mbali ndikubwereza.

Kukankhira Patsogolo Kwambiri

Zolinga: mapewa, chifuwa, biceps, ndi abs

• Yambani pansi pamatabwa athunthu, dzanja lamanzere pansi, dzanja lamanja lamanja pafupi ndi kumanzere.
• Chitani kukankha, kutsitsa chifuwa pansi, kenako kukanikiza kuti muyambe.
• Yendani manja ndi mapazi kumanja, ndikuyika dzanja lakumanja pafupi ndi mphepete kumanja kwa bokosi, dzanja lakumanzere pafupi ndi kumanzere ndikuponda mapazi kumanja.
• Chitani bokosi lokwera pamwamba, kenako yendani manja ndi miyendo kumanja kuti dzanja lamanja likhale pafupi ndi kumanja kwa bokosilo ndi dzanja lamanja lili pansi.
• Chitani zokankha kuti mutsirize 1 rep.

Chitani 3 kubwereza kwathunthu.

Jackknife

Zolinga: mapewa, triceps, ndi abs

• Khalani m'mphepete kutsogolo kwa bokosi, zikhatho zikukhala pa bokosi kumbali zonse za chiuno. Wongolani manja ndi kusuntha chiuno kutsogolo kutsogolo kwa mpando ndi mawondo opindika, zidendene pansi.
• Bwerani zigongono madigiri 90 kumbuyo kwanu, kutsitsa m'chiuno pansi pomwe mukubweretsa bondo lakumanzere pachifuwa.
• Wongolani mikono, kutsitsa mwendo wamanzere pansi; sinthani mbali ndikubwereza kumaliza 1 rep.
• Pangani zovuta: Yambani ndi miyendo yotambasula, zidendene pansi, ndi kukweza mwendo wakumanzere kufananiza pansi.

Chitani 14 kubwereza.

Box Crunch

Zolinga: abs

• Khalani pa bokosi, manja ndi mbali.
• Kusakanikirana ndi matako ndikubweretsa mikono pang'ono mmbali, mitengo ya kanjedza mmwamba, torso kumbuyo madigiri a 45 ndikukulitsa miyendo patsogolo kuti thupi lipange mzere wolunjika.
• Gwirani mmwamba, kubweretsa mawondo ku chifuwa pamene mukufika mikono patsogolo.
• Bwererani kumalo otsamira ndikubwereza.
• Pangani kukhala kosavuta: Sungani mitengo ikuluikulu pabokosi. (Zokhudzana: Kulimbitsa Thupi Kwabwino Kwambiri kwa Akazi kwa Akazi)

Chitani 14 reps.

Chepetsani Mbali Yoyambira

Zolinga: mapewa, abs, ndi butt

• Yambani mbali yamatabwa pansi, thunthu likutambasulidwa kutsogolo, mapazi atakhazikika kumanzere chakumanja ndikunyamula m'chiuno.
• Pangani zovuta: Kwezani mwendo kumanzere pa bokosi mukakhala ndi thabwa.

Gwirani kwa masekondi 30; sinthani mbali ndikubwereza.

Burpee Box Jump

Zolinga: mikono, abs, matako, ndi miyendo

• Imani kuseri kwa bokosi ndi squat, kuika kanjedza m'lifupi m'mapewa motalikirana pansi kutsogolo kwa mapazi.
• Lumphani mapazi kubwerera m'malo a thabwa.
• Lumphani mwachangu mapazi onse kutsogolo pafupi ndi manja.
• Kuchokera pamalo a squat, kulumpha pabokosi (yambani pafupi ndi bokosi ngati kuli kofunikira).
• Bwererani pansi kuchokera kubokosi ndikubwereza bokosi kulumpha kulimbitsa thupi kuyambira pachiyambi.

Chitani 14 kubwereza.

Onaninso za