Ukusebenza kwe-AMRAP kuqondile, kunzima futhi kuyasebenza. Umqondo ulula-i-AMRAP imelela "ukuphindaphinda okuningi ngangokunokwenzeka," noma ngokuphambene, "njengokuncintisana okuningi ngangokunokwenzeka." Noma ngabe yikuphi, wenza ubuciko obukhulu bokuzivocavoca olulodwa njengoba ungakwenza esikhathini esinqunyiwe sokuqala, noma eziningi zokuzivocavoca eziningana ngangokunokwenzeka esikhathini esinqunyiwe sokuqala.
Ubuhle bokuzivocavoca kusekulula kwesakhiwo. "Ukwenza umsebenzi we-AMRAP kukuvumela ukuthi uthuthukise kancane kancane amandla akho kanye nomthamo we-aerobic ngesisindo somzimba wakho nje," kusho uCJ McFarland, uMninimandla Omkhulu nomqeqeshi we-Onnit Academy Gym e-Austin, TX. Lokhu kungenxa yokuthi ukugxila komsebenzi ngamunye kufomu kanye nesivinini sokuzihambela.
Isibonelo, uma uqedela i-AMRAP namuhla ukubona ukuthi zingaki ukuphindaphinda okuphelele kwe-squats emoyeni ongaqedela kumasekhondi angu-60, futhi wenza i-AMRAP efanayo ngesonto elilandelayo kanye neviki emva kwalokho, uzoqala ukubona ngcono kancane inombolo yeziphindaphinda ongaqedela ngenkathi ugcina ifomu elihle.
Yiqiniso, ukumane nje kuqedele amasekhondi angu-60 e-squats emoyeni futhi uyibize usuku akuyona i-AMRAP kwisicelo sendabuko kakhulu sefomethi. "Kunconywa ukuthi uqale ngemizuzu eyisithupha kuya kweziyisishiyagalombili emsebenzini oqhubekayo," kusho uMcFarland, ebona ukuthi ama-AMRAP amaningi asetshenziswe kwifomati yesifunda lapho kusetshenziselwa khona ukuqeqeshwa okuphindaphindiwe isikhathi eside sokuzivocavoca.
"Uma usuzuzile ukujwayela ukuqeqeshwa, futhi usetshenziselwe ukulondoloza umzamo oqhubekayo, ungangena emkhakheni wamaminithi angu-10 kuya kwangu-15 we-AMRAP ngayinye."
Njengoba unikezwe inombolo enkulu yokuzivocavoca kanye nezinhlanganisela ongazihlanganisa ndawonye ukuze wenze i-AMRAP, amathuba angapheli, kodwa uMcFarland unikeza amagama ambalwa eseluleko ongawasebenzisa kunoma yisiphi isimiso:
- Zama ukugcina ijubane eliqhubekayo kulo lonke i-AMRAP ngayinye . Kuyinto evamile ukuqedela uhlangothi lokuqala noma amabili ngesivinini esisheshayo, bese uhamba kancane njengoba umsebenzi uqhubeka. Zama ukuzihambela, ulalele ifomu lakho kanye nesilinganiso sokuphefumula. "Ukugcina imiphumela engaguquguquki emihle ekuzuzeni kakhulu emsebenzini oqhubekayo," kusho uMcFarland.
- Sebenzisa isikhathi esifanayo esinqunyiwe se-AMRAP okungenani amaseshini amabili ngaphambi kokufaka isikhathi . Ngokwenza umsebenzi oqondile ngokufanayo okungenani izikhathi ezimbili ezihlukene, kufaka phakathi ubude besikhathi oba nawo ukuqedela i-AMRAP, uzokwazi ukuqapha ukuthuthukiswa kwakho. Njengalesi sibonelo esishiwo ngaphambilini nge-60-seconds of squats emoyeni, uma wazi ukuthi zingaki izintambo noma ukuzungeza kwakho ekuqedeni ngomzamo wakho wokuqala, uyazi ukuthi kuzothatha ukuthini irekhodi lakho ngesikhathi esilandelayo lapho uzama khona isimiso.
Uma usulungele ukunikeza i-format yesimo, iMcFarland inikeza okulandelayo imizila yokuqeqeshwa kwe-AMRAP:
Isisindo somzimba AMRAP for Amandla Amandla
"Lesi sifunda sizokhulisa ukulungiswa kwakho okujwayelekile ngokomzimba, noma i-GPP, njengoba izivivinyo zikhethiwe ngokulandelana kwezinto ezihamba phambili, i-squat, i-hinge, i-push, idonsa, ne-lunge," kusho uMcFarland. Bona ukuzivocavoca okusebenzayo ku-YouTube:
- I-Air Squat, ukuphindaphinda okuphindwe kabili : Hlanganisa eceleni kwezinyawo zakho. Cindezela izinkalo zakho futhi uphonte amadolo akho, uphonsa izitho zakho phansi. Uma ama-quads akho efana nephansi, cindezela izintambo zakho phambili futhi wandise amadolo akho. Lena okuphindaphindiwe.
- Pushup, ukuphindaphinda okungu-5 noma okungu-10 (gcina inombolo ehambisana nayo yonke i-AMRAP): Qala endaweni ephezulu yezintambo ngezandla zakho ngaphansi kwamahlombe akho, imilenze yakho inwetshiwe ngokugcwele. Bendza ama-elbows akho bese wehlisa isifuba sakho phansi. Uma unamahloni wokuthinta phansi, cindezela ngokusebenzisa izintende zezandla zakho bese wandisa izintambo zakho, ubuyele esimweni sokuqala. Lena okuphindaphindiwe.
- Ukubuyela emuva kweLunge, ukuphindaphinda okungu-3 noma okungu-5 ngomlenze (gcina inombolo ehambisana nayo yonke i-AMRAP): Yima ubude, izinyawo zakho ziqhelile-ibanga elihlukile. Sula umlenze wakho wesobunxele emuva, ukutshala ibhola onyawo lwakho ngesithende sakho sesobunxele siphakanyisiwe. Bhonta amadolo womabili namadolo angaphansi kwesokunxele emhlabathini. Ngaphambi nje kokuthinta, cindezela ngesithende sakho sokunene bese ubuyela ekumi, uletha inyawo lakho lesokunxele emuva esimweni sokuqala. Lena okuphindaphindiwe. Gcwalisa zonke izinsika emlenzeni owodwa ngaphambi kokushintsha izinhlangothi.
- I-Prone Y Lifts, izikhathi eziphindwe ngu-10 : Ulale ngesisu sakho ngezingalo zakho eziphakanyiswe phambi komzimba wakho, zinyuka kancane ngaphandle sengathi zakha "Y," izintende zezandla zakho zibhekene. Ukugcina amahlombe akho aphakanyiswe phansi futhi i-torso yakho igxilile, uphakamise izandla zombili phezulu ngangokunokwenzeka kusuka emhlabathini, bese ubahlisela phansi. Lena okuphindaphindiwe.
Khumbula, uma lokhu kuwumzamo wakho wokuqala we-AMRAP, setha i-timer imizuzu eyisithupha noma eyisishiyagalombili bese ubona ukuthi zingaki izifunda ongaziqedela. Umgomo ukuqhubeka uhamba, ngakho-ke zama ukuphumula noma ukuthatha amakhefu phakathi kokuzivocavoca noma izintambo.
Isisindo somzimba i-AMRAP ye-Aerobic Capacity
Uma ukhathele ukusebenza komdabu we-cardio, uMcFarland ukhombisa ukuhlunga kule-AMRAP. "Izindlela zokuzivocavoca ezikhethiwe ziyakwazi ukuqhubeka uhamba isikhathi eside nesikhathele kakhulu," usho kanje. Bona ukuzivocavoca okusebenzayo ku-YouTube:
- I-Jumping Jacks, ukuphindaphinda oku-10: Qala ukuma. Gxuma izinyawo zakho ngemuva kwesikhathi njengoba uguqula izingalo zakho phezulu. Gwema imilenze yakho emuva lapho ubeka izingalo zakho ezinhlangothini zakho. Qhubeka ngokusheshisa ngangokunokwenzeka ukuze ugcwalise kabusha.
- Abaqhubi bezintaba, ukuphindaphinda okuphindwe ngu-10 ngomlenze ngamunye: Qala endaweni ye-pushup phansi, udwebe ibhande elibheke esifubeni sakho, uthinte unyawo olufanayo kuya emhlabathini. Ukugcina i-torso yakho igxilile, gxuma izinyawo zombili emoyeni, ushintshe izikhundla zabo. Ngemuva kokuthinta phansi, ngokushesha uthathe izinyawo zombili zibuyele emoyeni, uphinde ushintshe izikhundla. Qhubeka ngokusheshisa ngangokunokwenzeka ukuze ugcwalise kabusha.
- Seal Jacks, ukuphindaphinda oku-10 : Qala ukuma. Gxuma izinyawo zakho emva kwesikhathi njengoba uguqula izingalo zakho, uvula lezo zikhathi ngenkathi uzigcina zihambisana nendawo. Gwema imilenze yakho emuva lapho uguqula izingalo zakho ukuze uqale phambi komzimba wakho, ugoqe izintende zakho ndawonye. Qhubeka ngokusheshisa ngangokunokwenzeka ukuze ugcwalise kabusha.
- I-Squat ihamba, izikhathi eziphindwe izikhathi ezingu-10 : Qala ukuma, izinyawo zenyakatho-ibanga elihlukile. Cindezela izintambo zakho emuva bese wehlisa phansi ku-squat. Hlola phezulu, ufinyelele emoyeni. Land ngokushelela ngamadolo akho bese uqaqa kancane. Yilokho impendulo eyodwa. Qhubeka ngokushesha ngangokunokwenzeka ukuze ugcwalise i-reps ngefomu ephelele.
Nakuba kujwayelekile ukwenza ama-AMRAPs imizuzu eyisithupha kuya kweziyisishiyagalombili lapho uqala ukuqala, kunokunye ukuguquguquka lapho usondela ekusebenzeni kwe-aerobic. Uma unesimo esihle se-aerobic, futhi uvame ukuqhuba ukuqeqeshwa kwe-cardio noma ukuqeqeshwa kwesikhashana esiphakeme, ungazikhululi ukwandisa ubude besikhathi le-AMRAP kuya kumaminithi angu-10 noma angu-15. Ungase uphinde uphumule ngemva kokukwenza kanye, bese uphinda okwesibili.
Isisindo somzimba AMRAP for Mobility
Umgomo wokusebenza okuhambayo ukukuthatha ekupheleni kokunyakaza kwakho ukusiza ngokuguquguquka futhi, ekugcineni, ukwandise amaphethini akho okunyakaza futhi unciphise ubuhlungu obuhambisana namajoyini angenakulinganiswa. "Kuyavame ukukhetha ukuzivocavoca noma imishini evimbela ukunyakaza okuhlangene, okungaholela ekulahlekelweni kokuthembeka okuhlangene," kusho uMcFarland. "Lesi sifunda sizokuvumela ukuthi uqeqeze ekupheleni kokuhamba kwakho, wenze okwanele ukusiza amalunga akho aphile." Bona ukuzivocavoca okusebenzayo ku-YouTube:
- I-Squat Ukuma, ukuphindaphinda oku-5 : Qalisa ukuma, izinyawo zihlangane-ububanzi ngaphandle. Fold phambili, ufinyelela izandla zakho phansi phakathi kwemilenze yakho. Lesi yisimo sokuqala. Ukugcina i-torso yakho iqondile, ukuguqa ngamadolo bese ucindezela izinyathelo zakho emuva esikhwameni, izandla zakho zisesehla emhlabathini. Yandisa imilenze yakho bese ubuyela esimweni sokuqala. Lena okuphindaphindiwe.
- Izikhwama ezithandwayo zamehlo, ukuphindaphinda okuphindwe kabili : Ulale ngesisu sakho emhlabathini, izingalo zakho zihanjiswe phambi kwakho, izintende zibhekene. Bamba iqhaza lakho futhi ugcine izingalo zakho ngqo, uzihlwithe ngokuzenzekelayo ezinhlangothini zakho, bese phansi ufike ezinqulwini zakho, njengokungathi uphathwe ngesandla, usebenza ngokusebenzisa uhla lwakho olugcwele lokunyakaza. Phinda uhambise futhi uhlwithe izandla zakho phambi kwakho, uthinta iminwe yakho ndawonye. Lena okuphindaphindiwe.
- Rollover kuya ku-V-Sit, ukuphindaphinda oku- 5 : Hlala phansi, amadolo aguqe futhi ndawonye, izithende zithinta phansi. Phuma emhlane wakho, uthuthuke, futhi njengoba uqhubekela phambili ngokulawula, ugoqa imilenze yakho emhlabathini bese ufinyelela izandla zakho ngqo phambi kwakho, uthinta umhlabathi ekupheleni kokuhamba kwakho. Masinyane uphindele emuva, uphinde ubuyise amadolo akho phakathi. Lena okuphindaphindiwe.
- Ama-Pushups ama-Scapular, ukuphindaphinda oku-10 : Qala endaweni ephezulu yeplanki, izintende ezisehlabathini phansi kwamahlombe akho, imilenze inwetshiwe. Gcoba ndawonye amahlombe akho, ubeke isifuba sakho kancane phakathi kwamahlombe akho, bese udweba amahlombe akho eceleni, okwenza isifuba sakho sikhuphuke njengoba umhlane wakho ukhula. Lena okuphindaphindiwe.
Umzila ogcwele we-AMRAP
Yiqiniso, uma ufuna isimiso esihle, ungenza i-AMRAP ngayinye ye-McFarland ngosuku olufanayo. Vele wenze impi esheshayo ukwandisa izinga lokushisa komzimba wakho, bese uqala nge-AEROBIC amandla AMRAP, ehlose umjikelezo wamaminithi angu-8 kuya kwangu-10. Thatha ikhefu lamaminithi amabili kuya kwemihlanu, kuye ngokuthi izinga lakho lokuzivocavoca, bese wenza amandla AMRAP amandla kumaminithi ayisithupha kuya kwangu-8. Uma usuqedile, thatha enye ikhefu elifushane, bese uqedela nge-AMRAP yokuhamba, ugcwalise emaminithini ayisithupha kuya kwangu-8. Umsebenzi ophelele ungeze phezulu kumaminithi angaphansi kwengu-30, kodwa uzobe uphikisa amandla akho, ukukhuthazela, nokuhamba kwakho konke ngesimiso esisodwa. Akukubi emisebenzini yosuku.