Le nselelo ye- bootcamp ihilela ukwenza izinhlobonhlobo ezinzima, izinyathelo zomzimba eziphelele ezenzelwe ukunselela zonke izici zokuqina kwakho: amandla , ukukhuthazela , ukulinganisela nokusebenza kahle. Kukhona i-cardio, kunamandla futhi kukhona amathoni wokuzivocavoca okuyizinto ezizogcina izinga lakho lenhliziyo liphakanyiselwe izifunda eziningi njengoba unesikhathi.
Ukuqapha
Bheka udokotela wakho ngaphambi kokuzama lokhu okusemandleni uma kukhona ukulimala, izifo noma ezinye izimo. Lokhu okuvelayo kungcono kakhulu kokuzivocavoca okuphakathi / okuphambili.
Izinto ezidingekayo
Ama- dumbbells ahlukahlukene, ibhola lomuthi , ibhola lokuzivocavoca kanye nesinyathelo noma ibhentshi
Indlela yokwenza umsebenzi we-Bootcamp Challenge
- Yenza izivivinyo esifundeni ngasinye, emva kokunye, ngokuphumula okuncane phakathi kokuzivocavoca
- Yenza isifunda ngasinye ngesidlo esifushane, kabili isikhathi eside
- Shintsha umshini wokuzivocavoca ukuze uvumelane nezinga lakho lokuzivocavoca, imishini etholakalayo nemigomo
Ukufudumala - Ukulungiselela Umzimba Wakho Ukuzivocavoca
Qinisekisa ukuthi ukufudumala okungenani ngamaminithi angu-5 kwanoma imuphi umshini we-cardio noma umsebenzi. Zama isinyathelo ukuthinta, ukuhamba endaweni, ukugijima endaweni noma ezinye izinyawo ze-cardio ukuze igazi lakho ligeleza.
Isifunda 1: Qala ngeBurpees
Ama-Burpe
Squat bese ubeka izandla zakho phansi phansi kwezinyawo zakho.
Enyakweni lokuqhuma, gxuma izinyawo emuva emuva endaweni yokucindezela. Hamba izinyawo emuva phakathi kwezandla uphinde ume.
Engeza ukujula ekugcineni ngokuqina okukhulu, uma ngabe ufisa noma, ngokuguqulwa, nyathela izinyawo esikhundleni sokugxuma.
Phinda imizuzwana engu-60.
I-Front & Reverse Lunge
Lunges Ngaphambili nangemuva
Ukubamba izisindo eziphakathi / ezisindayo, hamba umlenze wesokunxele ungene emzimbeni.
Phindela emuva ukuze uqale, uphakamise ibanga elingakwesokunxele ukuze uqede izinga.
Thatha umlenze wesobunxele emuva endaweni ehamba phambili bese ususa izinzwane ukuze ubuyele ukuqala.
Phinda imizuzwana engu-30 bese ushintsha izinhlangothi.
I-Pushup Jacks
I-Pushup Jacks
Qala endaweni yeplanki bese uqaqa izinyawo ngesikhathi esifanayo ugoba izinkinobho zibe yi-pushup, uya phansi ngangokunokwenzeka. Enhlanganweni ehamba phambili, inhlanhla ibuyele emuva, ibuyele izinyawo zakho ndawonye ibe iplanki yakho.
Njengokuguqulwa, gcina amadolo agibele ukuvikela emuva okuphansi.
Qhubeka imizuzwana engu-30, uphumule kafushane bese uzama amasekhondi angu-30. Yowza!
Phinda Isifundazwe 1 noma uqhubekele esiteshini esilandelayo
Isifunda sesi-2 - Qala nge-Lunge yangemuva ne-Medicine Ball Touch
Lunge ngemuva nge-Med Ball Touch
Bamba ibhola lomuthi phezu komhlane bese uphindela emuva emlenzeni oqondile nomlenze wesokudla.
Swayipha umlenze kuze kube ukukhahlela ngenkathi uphawule ibhola lezinyawo. Hamba ngokushesha ngangokunokwenzeka!
Phinda imizuzwana engu-30 ohlangothini ngalunye.
I-Squat ene-Overhead Press
I-squat ene-Overhead Press
Hamba ngezinyawo u-hip-width ngaphandle bese ubamba izinsimbi zakho eziphakathi noma eziyindayo phezu kwamahlombe noma ezinhlangothini zakho.
Ngaphansi kwe-squat bese uphonsela ezithende ukuze ume. Ngesikhathi esifanayo, phonsa izisindo ngaphezulu.
Phinda imizuzwana engu-60.
Lunge Emuva nge-Double Arm Row
Lunge Emuva nge-Double Arm Row
Bamba izinsimbi esandleni ngasinye bese uphindela emuva ngomlenze wesokudla ungene emgodini ongemuva onomlenze oqondile.
Ithimba phambili, libuyele phansi, bese udonsa izingxenyana kuze kube irowu eliphindwe kabili.
Hamba emuva ukuze uqale futhi uphinde imizuzwana engu-30 ngaphambi kokushintsha imilenze.
Side Bridge nge Hip Drops
Side Bridge nge Hip Drops
Themba ohlangothini lwakho olinganiselayo ngaphambili kanye nezinyawo (iziqhwa nezinyawo ezixotshiwe). Beka phansi phansi ukuze ushintshe.
Ukubamba i-torso ngokuqinile, wehlisa u-hip ngamasentimitha ambalwa.
Letha u-hip up bese uphinda imizuzwana engu-30 ohlangothini ngalunye.
Phinda Isifunda 2 noma uqhubekele ku-Circuit 3
Isifunda 3 - Qala nge-Single Arm Squat no-Swing
Squat and Swing
Bamba isisindo esinzima (noma i-kettlebell) ne-squat ephansi, uguqula isisindo phakathi kwamadolo.
Sukuma, uguqula isisindo phezulu. Sebenzisa okusheshayo futhi ubambe i-abs, ugcine emuva ngqo ukuze ugweme ukuhlunga emuva okuphansi.
Phinda imizuzwana engu-30 ohlangothini ngalunye.
I-Sliding Side Lunge
I-Sliding Side Lunge
Faka ipuleti yamaphepha noma i-Discliding Gliding ngaphansi kwesokunxele bese ubamba isisindo esinzima ngakwesokunxele.
Gcina isisindo esifundeni sokunene bese uguqa ebhokisini njengoba uslayida unyawo olungakwesokunxele ukuya ohlangothini.
Thatha isisindo phansi uma ungakwazi.
Phindela phezulu, ulayishe unyawo lwesokunxele lapho uma.
Phinda imizuzwana engu-30 ohlangothini ngalunye.
Hlanza & Cindezela
Hlanza futhi Cindezela
Bamba izinsimbi eziphakathi / ezisindayo phambi kwamathanga bese udonsa izingalo zibe emgqeni oqondile
I-Flip igoqa phansi futhi iphakame ukuze ibe ngaphezu kwamahlombe bese ucindezela izisindo ngaphezulu.
Shintsha inqubo bese uphinda imizuzwana engu-60.
I-Arm Arm Overhead Squat
I-Overhead Squat
Hamba ngesimo esiphezulu esinezinsimbi zokukhanya eziphakathi kwezandla zombili.
Thatha ingalo efanele, uvumele ingalo yesobunxele ibeke phakathi kwemilenze. Ukubheka phezulu ngakwesokunene (ngokuzikhethela) ngaphansi kwe-squat kuze kube yilapho amathanga ahambisana nendawo.
Cindezela isipele, ugcine ingalo bese uphinda imizuzwana engu-30 ohlangothini ngalunye.
Phinda Isikwele 3 noma uqhubekele ku-Circuit 4
Isikwele 4 - Qala ngamathanga wezinyosi ukuya esiteji
Izinyosi Zithebhuza Isinyathelo
Hamba phambi kwesinyathelo, izitebhisi noma ipulatifomu encane.
Thepha ngakwesokunxele kuya esiteji, masinya ushintshe izinyawo emoyeni bese uthepha isinyathelo ngezinzwane ezifanele.
Ezinye izinyawo ezisheshayo imizuzwana engu-60 zihamba ngokushesha ngangokunokwenzeka!
I-Split Squat
I-Split Squat
Ukubamba izinsimbi eziphakathi / ezisindayo, phakamisa inyawo lesokunxele kwisiteji noma ngesiteji ngemuva kwakho
Bhonqa ngamadolo bese wehla emgodleni (ibhande langaphambili ngemuva kwezwane).
Phakamisa isithende sangaphambili ukuma bese uphinda imizuzwana engu-30 bese ushintsha izinhlangothi.
I-Curmer yamaHamanda ene-Power Squat
Ama-Curls omdumo ane-Power Squat
Bamba izisindo ezinzima nezintende ezibhekene nazo.
Uzoya esikhwameni futhi, njengoba izintambo zakho ziwela phansi, zenze izisindo zibe ngendwangu yesando ngenkathi uhlahlela phansi ngangokunokwenzeka.
Sukuma njengoba wehlisa izinsimbi bese uphinda imizuzwana engu-60.
Yenza izinkinga zokukhokha
Triceps Kickbacks
Ithiphu kusuka ezinkalweni ezinomhlane, ungenayo.
Gudluza izintambo phezulu kwesifuba bese udlulisela izingalo ngemuva kwakho, uthola izintambo.
Yehla bese uphinda imizuzwana engu-60.
Phinda Isijikelezo 4 noma usuqedile!
Okuningi