WTF Kodi Mumachita ndi 'ViPR' ku Gym?

Zamkati

• Lunge yokhala ndi Horizontal Shift
• Kugwedezeka kwa Kettlebell Swing
• Kuphulika Kwa Mgulu Wokha waku Romanian
• Onaninso za

Izi chubu chachikulu mphira ndi ayi chopukutira thovu ndipo sichimenyedwa champhongo chapakatikati (ngakhale chimawoneka ngati chimodzi). Ndi ViPR -chida chothandiza kwambiri chochitira masewera olimbitsa thupi chomwe mwina mudachiwonapo chili mozungulira kochitira masewera olimbitsa thupi, koma simunadziwe chochita. (Monga ma balance board, oyamba pamndandanda uno wa WTF? Zida Zolimbitsa Thupi.)

Ichi ndichifukwa chake tidagwiritsa ntchito wophunzitsira ku Equinox a Rachel Mariotti kutsitsa chida ichi: ndikofunikira pakuwonjezera ndege zosiyanasiyana pakuyenda kwanu, zitha kuperekanso mwayi wina wotsutsa kupatula zolemera zaulere, ndipo zitha kukhala njira yosinthira kusuntha kwambiri (monga kettlebell swing).

Ikani zinthu zitatuzi palimodzi mozungulira kuti zikuthandizeni kuyatsa miyendo yanu ndi zofunkha, kapena onjezerani mukulimbitsa thupi kwanu kuti muzunkhira zinthu zosasangalatsa. (Kupatula apo, kutsutsa minofu yanu ndiyo njira yabwino kwambiri yowonera kusintha!)

Lunge yokhala ndi Horizontal Shift

A. Imani ndi mapazi pamodzi, mutagwira ViPR ndi zogwirira paphewa. Pitani patsogolo kuti mulowe ndi mwendo wamanzere.

B. Shift ViPR molunjika kumanzere kuti mikono ikulitsidwe kumanzere. Khalani pachimake cholimba kuti mukhalebe momwemo ndi thupi lonse.

C. Kokani ViPR kumbuyo, kenako ikani phazi lakumbuyo kuti mubwererenso poyimirira.

Chitani 3 seti ya 8 reps mbali iliyonse.

Kugwedezeka kwa Kettlebell Swing

A. Imani ndi mapazi okulirapo kuposa m'chiuno mopingasa. Gwirani ViPR molunjika ndi manja mozungulira pamwamba pa chubu pachifuwa.

B. Onetsetsani patsogolo, kumangirira m'chiuno, kuti mutsegule ViPR pakati pa miyendo. Kenako gwirani m'chiuno kutsogolo kukankhira chubu kutali ndi thupi, mpaka pachifuwa. Sungani kulumikizana pakati pa pamwamba pa chubu ndi chifuwa poyenda.

Chitani 3 seti za 15 reps.

Kuphulika Kwa Mgulu Wokha waku Romanian

A. Imani ndi mapazi limodzi, mukugwira ViPR mozungulira ndikugwira kutsogolo kwa m'chiuno. Yendani phazi lakumanzere kuchokera pansi ndikutsamira kutsogolo, mutatsamira m'chiuno, kuti mutsitse ViPR pansi. Mukatsika, pindani bondo lanu lakumanja pang'ono ndikukweza mwendo wanu wakumanzere kumbuyo kwanu kuti muthe kulimba.

B. Kokani mwendo wamanzere kumbuyo, ndikufinyani matako ndi tinthu tina tating'onoting'ono kuti tikokere torso kumbuyo kuti muyime. Yesetsani kuti phazi lakumanzere lisakhudze pansi. Sungani mapewa kumbuyo, m'chiuno mulifupi, ndi zolimba kwambiri panthawi yonse yoyenda.

Chitani 3 seti za 6 reps mbali iliyonse.

Onaninso za