"Le mithambo ingaqinisa iindlela ze-neuromuscular and release fast-twitch fibers, ikuncede uhambe ngokukhululekileyo kuzo zonke iinqwelomoya," utshilo u-Ackerman. Lo msebenzi we-HIIT awenzi mandundu amadolo kunye namaqatha, kodwa womeleza amalungu kunye neetoni ngelixa usonyusa uxinano lwethambo. "Ukuhamba kwakho kunye nokuphendula kwakho kuya kuba nzima, ukwamkela ngakumbi, kugxile ngakumbi kwaye uqaphele," utshilo u-Ackerman. Ukongeza, yonke le misebenzi yomlenze omnye inokwandisa ubomi benkonzo kunye nokwandisa ukusebenza.
Ukuzivocavoca 1 no-2 liqela eliphambili le-AMRAP: yenza amanyathelo amaninzi kangangoko kunokwenzeka kwimizuzu eli-1, emva koko uqale isenzo sesibini ngaphandle kokuphumla. Phinda i-superset kwelinye icala; Oko kukuthi, umjikelo o-1. Kukho ikhefu elinemizuzwana engama-45 phakathi kwamaqela amakhulu kunye nekhefu lemizuzu emi-2 phakathi kwemijikelo. Yenza imijikelezo emi-3 ukuya kwezi-5.
Sebenzisa ukungathathi hlangothi ukubeka iidumbbells emacaleni akho, kunye neenyawo zakho ezinqamleze ububanzi. Thatha inyathelo elikhulu ngaphandle ngomlenze wakho wasekhohlo, ujike unyawo lwakho kunye nesisu ngaphambili, njengoko wehlela kwilokhwe kwaye ufikelele ukuxhasa umlenze wakho wangaphambili. Yenza i-latissimus dorsi kwaye utsale ingqiniba umva kubunzima bokubheqa. Ukuqhuba kujikeleza emva kwindawo yokuqala ngenyawo lasekhohlo. Yiya kwi-1B ngokukhawuleza.
Yima ngomlenze wakho wasekhohlo, ugobe amadolo ngobunono, kwaye ubambe i-dumbbell ngesandla sakho sasekunene, intende yesandla ijonge kuwe. Yiya phambili xa uphakamisa umlenze wakho wasekunene ngasemva kwakho, kwaye tsala ingalo yakho yasekhohlo umva ukuze ulunge. Tsibela ngasekhohlo ngonyawo lwasekhohlo. Hlala uzinzile, emva koko utsibe ubuyele ngasekunene, chukumisa umhlaba ngonyawo lwakho lwasekunene, kwaye wenze iziqhushumbisi eziphakamileyo zokudlulisa ubunzima emagxeni akho. Gcina unyawo lwakho lwasekunene luxhuma-xhuma (ukusuka kwicala ukuya kwelinye) amaxesha ama-4. Buyela ku-1A; tshintsha amacala.
Yima ngomlenze wakho wasekhohlo, ugobe umlenze wasekunene ngama-90, ugobe unyawo, kwaye ubambe i-dumbbell enzima ngesandla sakho sasekhohlo. Sukuba nexhala: xa uncike ngasekhohlo, gcina imisipha ye-oblique kunye ne-gluteal inxaxheba. Yiya ku-2B ngoku.
Yima ngaphandle unyawo lwasekunene ngaphambili nangasekhohlo ngasemva, ubambe ibhola yeyeza ezandleni zozibini. Jikelezisa umzimba wakho kunye nesinqe uze utsalele ibhola yenyani esinqeni sakho sasekhohlo. Yiya phambili ngokwe-diagonally, chukumisa iinyawo zakho emhlabeni, emva koko ususe ibhola eyenziwe ngomthi ukusuka esinqeni sakho sasekunene uye phezulu egxalabeni lasekhohlo, ugcine iingalo ngokuthe nkqo. Ukudlala ngokungacwangciswanga nokuphinda. Buyela ku-2A; tshintsha amacala.
Beka isandla sakho sokunene kwibhola ye-BOSU, emva koko ungene kwibhodi esecaleni, unqumle amagxa akho ezihlahleni zakho, gxuma iinyawo zakho, iinyawo ezisezantsi ngasemva, iinyawo ezingaphambili ngaphambili, kunye nesinqe emhlabeni. Bamba i-dumbbell ngesandla sakho sasekhohlo, isundu sijongane nawe. Sebenzisa undoqo kwaye ubambe ubunzima bentloko, emva koko uthobe kwaye uphinde. Qaphela: Unokwenza ukutsala okuphezulu endaweni yokuhlutha. Yenza kube lula ngokungena kwiplanga yangaphambili okanye ngokususa ngokupheleleyo iBOSU. Direct AMRAP: 1 umzuzu kwicala ngalinye.
Ixesha lokuposa: Aug-14-2021