Barry's Bootcamp sitere n'ike mmụọ nsọ Abs, Butt na Core Workout

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Ọ bụrụ na ị bụ onye na-akwado mmemme a na-eme ememme, nke sitere na Barry's Bootcamp, ị nọ n'udo. Anyị kpatụrụ onye nkuzi ama ama Derek DeGrazio nke Barry's Bootcamp Miami Beach iji mepụta mgbatị ahụ pụrụ iche nke nkeji 30 nke cardio-ike emebere iji gbaa abụba ọkụ mgbe ị na-akụ abs, butt, na isi (“ABCs”) site na iji usoro mbinye aka Barry's Bootcamp. (N'ebe a, klaasị mgbatị ahụ 15 ị nwere ike ịme n'ụlọ!)

Nke a bụ otu o si arụ ọrụ: okirikiri ebe a na -azọ ụkwụ na -agbagharị n'etiti mgbatị na oghere ịgba ọkụ, ebe ọzụzụ ọzụzụ ike atọ 'na -ebubiga oke' uru ahụ ka ọ kpụọ na ụda. Na-enwere onwe gị ịbawanye ibu ma ọ bụrụ na ịchọrọ-"ka ibu ibu, ka nnukwu mgbanwe ahụ," ka DeGrazio na-ekwu.

Akụrụngwa:

1 igwe ịgba ọsọ

1 set nke arọ efu (5-10 pound)

1 akwa ma ọ bụ akwa nhicha

Ọsọ Treadmill a tụrụ aro:

Onye mbido: Jog 5.0. Gbaa 6.0. Ọsọ siri ike (SR) 7.0. Sprint 8.0+

Ọkara: Jog 6.0. Gbaa ọsọ 7.0. SR 8.0. Sprint 9.0+

Nke dị elu: Jog 7.0. Gbaa ọsọ 8.0. SR 9.0. Sprint 10.0+

Gburugburu 1

Nkeji 0-5: Ọkụ Treadmill

0-1: Jog

1-2: Gbaa ọsọ

2-3: Jog

3-4: Gbaa ọsọ

4-5: SR

Nkeji 5-10: Ọzụzụ ike

5-6: Squat na Nweta ihu

Guzoro n'ụkwụ n'ubu ka ịdị iche, jidekwa ibu aka abụọ n'ihu apata ụkwụ, agbatị aka, nkwụ chere ihu n'ahụ. Jiri nwayọ nọdụ ala na squat, na -eduga na azụ, ibu na ikiri ụkwụ, ụkwụ yiri ala, ikpere n'azụ mkpịsị ụkwụ. N'otu oge, welite ogwe aka abụọ abụọ n'ahụ. Mechaa jiri ogwe aka kpọchie n'ihu ihu, ka ị nọ ọdụ na squat ogo 90-ogo. Tinyegharịa maka nkeji 1.

6-6:30: Flutter Kicks

Dina azụ na ute ma ọ bụ akwa nhicha. Welie ụkwụ ihe dị ka sentimita 6-8 site n'ala, ụkwụ na-atụgharị, otu ụkwụ dị elu karịa nke ọzọ, wee malite ịmagharị, na-atụgharị ụkwụ nke ọ bụla elu na ala maka 30 sekọnd.

6: 30-7: 30: Squat na ihu na-ebuli elu

7: 30-8: Ụkwụ na-ama jijiji

8-9: Squat na ihu na-ebuli elu

9-10: Plank Forearm

Dina na afọ, ogwe aka aka na aka n'ala, ikpere aka n'okpuru ubu. Pịa n'ala site na iji aka aka na bọọlụ ụkwụ. Na -alaghachi azụ, jidekwa ọnọdụ maka nkeji 1. Jide n'aka na iku ume!

Agba 2

Nkeji 10-15: Ogologo oge Treadmill na-adaba

10-11: Gbaa ọsọ-pasent 2 gbagọrọ agbagọ

11-12: Gbaa ọsọ - pasent 6 gbadara

12-13: Na-agba ọsọ-pasent 4 na-atụgharị

13-14: Gbaa ọsọ-pasent 8 tụgharịrị

14-15: Gbaa ọsọ-pasent 10 tụgharịrị

Nkeji 15-20: Ọzụzụ ike

15-16: Nri ehihie ziri ezi na ịkpọlite

Guzosie ike n'ụkwụ n'obosara ubu, aka n'akụkụ, nke ọ bụla na-ejide ibu aka, ọbụ aka chere ibe ya ihu. Jiri ụkwụ aka nri gaa n'ihu, gbapụta obi, ubu azụ. Ka ị na-aga n'ihu, welie ogwe aka abụọ ahụ pụọ na ahụ, na-etinye aka na isi, mechaa na ụkwụ n'ihu, ikpere n'azụ mkpịsị ụkwụ, na ogwe aka gbatịpụrụ n'ogo anya. Tinyegharịa maka nkeji 1.

16-16:30: Oké Nkume

Dina n'azụ, gbatịa ụkwụ wee bulie ihe dị ka sentimita 10 n'ala, ogwe aka n'azụ isi, biceps jikọtara na ntị. Nọgide na -enwe ọnọdụ a wee tụgharịa ihu na azụ na ala azụ maka sekọnd 30.

16:30-17:30: Ụkwụ ekpe na Bilie

17:30-18: Oké Nkume

18-19: Njikere ọzọ na-ebuli elu

19-20: Planks nwere mgbagọ hip

N'ọnọdụ ihu ihu dị ka akọwara na mbụ, tụgharịa ukwu aka nri ka imetụ ala aka, dobe ubu ụzọ anọ, wee tụgharịa n'akụkụ aka ekpe. Gaa n'ihu n'ịtụgharị maka sekọnd 30.

Gburugburu 3

Nkeji 20-25: Oge ịgba ọsọ Treadmill

20-21: Jog

21-22: SR

22-23: Sprint

23-24: Gbaa ọsọ

24-25: Sprint

Nkeji 25-30: Ọzụzụ ike

25-26: Plié na-ebuli akụkụ

Guzo n'ụkwụ gbatịrị obosara karịa obosara hip, ikiri ụkwụ na-eche ihu n'ime, mkpịsị ụkwụ chere ihu, aka nwere ịdị arọ n'azụ, ọbụ na-eche ihu n'isi. Nọdụ ala n'ime plié, ụta na-eduga azụ na ala, pụta n'obi. Mgbe ị na-anọdụ ala azụ, welie ogwe aka n'akụkụ nke ọ bụla, ọbụ aka chere ihu. Mechaa jiri ụkwụ ya na nzọ ụkwụ chere ihu n'ihu na ogwe aka gbatịpụrụ n'akụkụ n'ogo anya. Tinyegharịa maka nkeji 1.

26-26: 30: Ịgba ịnyịnya ígwè

Dina n'azụ, aka gbachiri n'azụ ntị, gbatịa ụkwụ wee welie ya n'ala ihe dị ka sentimita ole na ole. Gbanwee ikpere aka nri gaa ikpere aka ekpe, gbatịkwuo ụkwụ aka nri, wee gbanwee, ikpere aka ekpe gaa ikpere aka nri. Tinyegharịa maka 30 sekọnd.

26:30: 27:30: Plié na akụkụ welie

27:30:28: Ịgba ịnyịnya ígwè

28-29: Plié na-ebuli akụkụ

29-30: Plank Forward/Alaward Rocks

Malite n'ọkwà dị n'ihu dị ka akọwara na mbụ. Nkume ahụ na -aga n'ihu, na -eburu ubu n'elu aka, na -atụgharị mkpịsị ụkwụ n'elu akpụkpọ ụkwụ dị n'elu ala. Mgbe ahụ tụgharịa gaa na plank. Tinyegharịa maka 30 sekọnd.

Nyochaa maka