Ahụmahụ zuru oke nke Barry's Bootcamp

Ndinaya

• Nyochaa maka

Ọ bụrụ na ịgala na klaasị Bootcamp nke Barry, ị maara na ọ bụ kaadị na-enweghị isi na mgbatị ahụ ike nke ga-eme ka mgbatị ụkwụ gị bụrụ nke na-atọ ụtọ na gburugburu egwu. Klas nke otu awa mbinye aka, nke nwere nkeji 25-30 nke ọzụzụ etiti oge n'elu igwe na-adọkpụ gbakwunyere nkeji 25-30 nke ọzụzụ ike site n'iji ibu efu, mgbochi mgbochi na ihe ndị ọzọ, ka emebere ya ka ọ "na-awụ akpata oyi" ahụ iji meziwanye usoro obi gị. , mgbe ị na -enyere aka ịgba ọkụ kalori na iwuli akwara. (Ọ bụrụ na ị na-arụ ọrụ n'ike gị, a na-ekwu na klaasị ga-ewe otu elekere ga-ere kalori 800 ruo 1,000!)

Ozi ọma ahụ bụ, ọ bụrụ na ịnweghị ike ime ya na klaasị (ma ọ bụ enweghị ụlọ ihe nkiri dị gị nso), ị ka nwere ike ịga mgbatị ahụ. Anyị na Barry Jay jikọrọ aka wee wetara gị mgbatị ahụ zuru ezu otu awa ka ị wee nweta uru nke usoro ohere pụrụ iche ya n'ụlọ, ma ọ bụ na-aga. (Maka ụdị nkeji iri atọ, nwalee Barry's Bootcamp-Inspired Abs, Butt, and Core Workout!)

Ị ga -achọ:

Igwe ihe na-azọ ụkwụ, eriri mgbochi, na ihe ọ̀tụ̀tụ̀ aka

Nkeji 1: igwe igwe

Biko mara na ọsọ enyere bụ naanị ntụnye ma ị nwere ike ịrụ ọrụ n'ọsọ nke gị. Ebumnuche bụ inye ya ihe niile!

Nkeji 3 na -eje ije/jog ọkụ (3.5 - 6.0 mph)

Oge 1 nkeji (6.0 - 8.0)

Sprint 1 min (8.5 ma ọ bụ karịa)

1 min gbakere/jee ije (3.5)

Zụlite na 2.0

Oge 1 nkeji (6.0 - 8.0)

Sprint 1 min (8.5 ma ọ bụ karịa)

1 min gbakee/ije ije (3.5)

Nọgide na 4.0

1 min na -agba ọsọ (6.0 - 8.0)

1 nkeji sprint (8.5 ma ọ bụ karịa)

1 min gbakee/ije ije (3.5)

Na -agba ọsọ na 6.0

1 min na -agba ọsọ (6.0 - 8.0)

1 nkeji sprint (8.5 ma ọ bụ karịa)

1 min gbakere/jee ije (3.5)

Nkeji 2: Ọrụ ala

Mezue mmega ahụ ọ bụla maka nkeji 1.

Ụda Hammer

Guzosie ike n'ụkwụ gị n'obosara na ikpere na-ehulata ntakịrị, na-ejide ọkara ma ọ bụ arọ (8-12 lbs) n'akụkụ gị. Idebe ikpere gị na -arapara n'ahụ gị na ọbụ aka na -eche ihu na ibe gị, bulie ịdị arọ gị ka aka gị rute n'ubu gị. Mgbe ahụ, jiri usoro mmegharị ahụ zuru oke, weghachite ha na mpụga apata ụkwụ gị.

Curl kwụ ọtọ

Malite n'otu ọnọdụ ka curls curls nwere otu ịdị arọ. Oge a, ọbụ aka na-eche ihu apụta mgbe aka gbadara n'apata ụkwụ; ibu na -eche ahụ gị ihu mgbe a na -ebuli gị elu. Mee mmegharị a, yana ngagharị zuru oke, jiri nwayọ na ejikwa ya, tupu ịgba ọsọ ọsọ.

Curl gbara gburugburu

Ugbu a, wepụta ogwe aka ahụ n'èzí mgbe ị na-abata ma na-apụta, a na-ejikọta ikpere gị n'akụkụ gị na ọbụ aka na-eche ihu n'èzí n'akụkụ ka ị na-agbali elu, na-eji ogwe aka gị mee "V".

Nkịtị Rubber Band

Guzo n'etiti otu mgbochi mgbochi, ụkwụ hips-obosara iche, na-ejide ma ọ bụ njedebe nke eriri ahụ. Debe ntakịrị ikpere na ikpere gị, jiri eriri roba mee usoro curls kwụ ọtọ kama ịdị arọ. Nke a ga-enye ụdị ọkụ dị iche iche!

Tricep Kickback

Guzo na ikpere karịa na -ehulata, obi na -eche ihu n'ala, na -apụ apụ, na azụ n'azụ. Idebe ikpere aka n'akụkụ ahụ, weta ibu n'obi gị, wee kwụzie ogwe aka gị n'azụ gị. Mgbe a na-agbatị ogwe aka, ha kwesịrị ịdị n'ahịrị na úkwù gị.

Ọkpụkpụ Tricep

Guzosie ike na ikpere na-ehulata ntakịrị. Jide arọ (jiri otu ma ọ bụ abụọ) dị elu n'elu isi na ogwe aka kwụ ọtọ. Wedata ibu (s) dị n'azụ isi, na -ehulata n'ikpere aka. Kụzie ikpere aka gị ma weghachite ibu ahụ n'elu, ma na -emegharị na mmegharị a na -achịkwa. Jide n'aka na idobe ikpere gị n'ihu ma debe ha ọnụ ka o kwere mee.

Tricep Skull Crusher

Dina na bench ma were ogwe aka kwụ ọtọ bulie ịdị arọ gị n'elu obi gị. Weta ihe ọ̀tụ̀tụ̀ ka ha na-emetụ aka. Kwuo n'ikpere aka, jiri nwayọọ nwayọọ, na wetuo ibu ala ka ha bịarutere n'akụkụ ntị aka nri gị. Mee ka aka gị kwụdo elu wee gbada ala na ntị gị nke ọzọ. Mee 30 sekọnd n'aka nri, wee gaa n'aka ekpe. (Rịba ama na isi kwesịrị ịdị n'otu ebe ahụ oge niile ka triceps ga-arụ ọrụ iji weta ihe dị arọ site n'otu akụkụ gaa na nke ọzọ!)

Deadlift

Guzo ọtọ, ụkwụ kewara ntakịrị, ibu dị n'aka ọ bụla, aka n'akụkụ gị. Weta ibu dị n'ihu gị na ọbụ aka gị na -eche ihu na shins gị, wee jiri nwayọ wedata ịdị arọ gị na nkwonkwo ụkwụ gị, debe azụ gị ka o kwere mee. Ọ bụ maka ịdọpụ ụkwụ gị na idobe ụkwụ gị n'ụzọ kwụ ọtọ ka ị wee nwee mmetụta ọrụ na akwara ụkwụ gị. Jiri nwayọ weghachite onwe gị ka ị kwụ ọtọ. ngagharị a bụ ọbụghị banyere ọsọ. O kwesịrị iji nwayọ na ịchịkwa ya. Ọ bụrụ na ị nwere ike ime nke a n'ihu enyo, tụgharịa n'akụkụ ka ị nwee ike ịhụ profaịlụ gị wee lelee ụdị gị. Azu ekwesịghị ịgbachitere n'ụzọ ala. Ụzọ kacha mma isi chekwaa azụ dị larịị bụ ime ka obi gị welie elu.

Jirinụ bulie naanị

Guzosie ike wee "zipu" elu abs ka ị na-ebuli ikiaka. Chee echiche na ọ bụ ịkwapụ jaket-amalite site na ala, wee zipu ihe ndị ahụ ruo na agba gị!

Deadlift/Jirinụ Bilie

Gaa n'ihu na mmegharị ahụ nwụrụ anwụ ma ka ị na-abịa guzoro ọtọ, welie ihe ọ̀tụ̀tụ̀ site n'ịdị elu úkwù ruo n'ubu na-edebe ikiaka sara mbara.

Squat

Jide ibu n'elu ubu gị (ma ọ bụ n'akụkụ gị) wee were ọnọdụ sara mbara. Debe ibu ahụ n'ikiri ụkwụ gị ka ị na-ehulata ikpere nke ukwuu, na-agbatị ụkwụ gị. Dị ka nnwale nke ụdị, nwaa ịgbagha mkpịsị ụkwụ gị mgbe ị nọ na ala iji hụ na ịdị arọ gị niile dị n'ikiri ụkwụ ndị ahụ!

Squat Overhead Press

Belata n'ime squat, na-echeta ụdị ahụ site na njem ikpeazụ. Ozugbo i guzoro, weta ibu n'ubu, wee tụgharịa n'elu ka ịdị arọ wee fọdụ. Debe ọbụ aka na-eche ihu na ogwe aka ala ka ọ bụrụ ọnọdụ ihe mgbaru ọsọ, wee weghachite azụ n'akụkụ n'akụkụ maka squat ọzọ.

N'elu Pịa naanị

Wepụ squat ma nye ụkwụ gị ntakịrị ezumike ka i wee lekwasị anya n'ubu na azụ.

Nkebi nke 3: Treadmill

Nkeji 1 (5.5 - 6.5)

1 nkeji sprint (8.5 ma ọ bụ karịa)

1 min gbakere/jee ije (3.5)

Ọsọ nkeji 2 (ọsọ ọsọ dị elu nke 7.0 - 9.0)

1 min gbakere/jee ije (3.5)

Oge 1 nkeji (7.0 - 8.0)

1 min na -agba ọsọ na -abawanye nke isi ihe abụọ zuru oke na ọsọ (9.0 - 10.0)

1 nkeji wepụ isi ihe (8.0 - 9.0)

1 min 2 isi ihe ọsọ ọsọ (10.0 - 11.0)

1 min gbakere/jee ije (3.5)

Sprint 1 min ikpeazụ-gaa maka ya!

Nkebi nke 4: Ọrụ ala

Jidere mezue mmega ahụ ọ bụla n'usoro maka nkeji 1.

Otu Dumbbell Jackknife

Dina n'oche n'azụ gị. Weta ahụ gị n'otu ahịrị kwụ ọtọ na ogwe aka gị gbatịpụrụ, na-ejide otu dumbbell n'elu ma na-eme ka ụkwụ kwụ ọtọ na pịakọta ọnụ, gbatịa na elu hip. Weta ụkwụ kwụ ọtọ ka ị na-ebute ibu dị n'aka gị na nkwonkwo ụkwụ gị, na-eme ka ahụ gị nwee ọdịdị "V". Gbalịa wepụ ubu gị n'oche dị ka o kwere mee. Jiri nlezianya wedata ala wee gbatịa ogwe aka na ụkwụ ọzọ, wee megharịa.

Dumbbell ruo mkpịsị ụkwụ

Wepu mmegharị ndọtị ma dobe ubu na bench na ụkwụ kwụ ọtọ na ogo 90. Kpochie abs ka ị na-akụ dumbbell ruo na mkpịsị ụkwụ.

Mkpọchi

Tụda dumbbell wee gaa n'ihu na -akụda, na -ewetara mkpịsị aka gị na mkpịsị ụkwụ.

Mgbatị igwe kwụ otu ebe

Ịdina n'azụ gị na bench, weta ikpere gị n'ọkwá tabletop, ehulata n'akuku 90. Weta ogwe aka n'azụ isi, mana kpachara anya ka ị ghara imebi olu. Ụzọ dị mma ị ga -esi cheta ka ị ghara ịdọrọ olu gị bụ itinye mkpịsị aka gị na ntị. Na-ebuli ubu na bench, kpachie obliques gị ka ị na-ebute ikpere aka ekpe gị na ikpere aka nri gị, na-agbatị ụkwụ nke ọzọ (aka ekpe) kwụ ọtọ. Tinyegharịa n'akụkụ a, wee gbanwee. Gbanwee ọzọ n'akụkụ nke ọzọ mgbe ugboro abụọ n'akụkụ nke ọ bụla.

Ịgba ịnyịnya ígwè

Gaa n'ihu n'ịgbagharị ụkwụ n'ụkwụ, na -ebute ikpere na -abụghị ikpere. Mee otu mmegharị n'akụkụ ọ bụla karịa abụọ. Mee ya ọsọ ọsọ mgbe ị nwetara ya!

Pushup

Weta igbe nso n'ala dịka o kwere mee ka ịbawanye ọkụ ahụ. Gbasaa ụkwụ ka ọ dị ntakịrị mfe. Ọ bụrụ n'ezie na ị na -adọga, gbuo ikpere n'ala.

Plank

Bịa na ikiaka ma jide plank. Ahụ kwesịrị ịbụ otu ahịrị dị larịị; jide n'aka na ị ga -edobe isi ala ma kwekọọ na ahụ niile.

Gbadara n'ahịrị

Tinye ikpere aka ekpe gị na bench na ụkwụ aka nri n'azụ gị, gbatịa ogologo. N'iji nnukwu ibu n'aka, gbatịa ikpere ụkwụ gị ka ọ rute n'uko wee weghachite ogwe aka ahụ ala kwụ ọtọ. Ihe ịma aka dị na ya bụ idobe hips kwụ ọtọ, yabụ mmegharị ahụ na -arụ ọrụ na ogwe aka. Tinyegharịa n'akụkụ nke ọzọ.

Lat dọbatara

Dina azụ ma gbatịa nnukwu dumbbell n'elu. Debe ogwe aka gị ka ị na -ewelite dumbbell n'elu obi, wee gbadaa azụ n'azụ isi.

Eji obi

Dina ala na bench. Gbatịa ogwe aka n'elu isi, jide ihe dị arọ, wee wetuo ala n'ọkwa ihe mgbaru ọsọ tupu ịpịa elu.

Mkpọchi igbe igbe emechiri emechi

Na-emetụ n'arọ na ọbụ aka chere ibe ha ihu, gbadaa ruo n'obi, wee pịa azụ elu.

Hammer Pịa

Ka ọbụ aka chere ibe gị ihu, were ogwe aka kwụ ọtọ weta ihe ọ̀tụ̀tụ̀ dị n'elu igbe. Idobe ịdị arọ nke obere kewaa, gbadaa ruo n'obi, wee pịa elu.

Hammer Press, Combo Grip dị nso

Gwakọta mmegharị abụọ ikpeazụ site n'ịchịkọta ọnụ maka otu rep, wee kewaa ihe ọ̀tụ̀tụ̀ maka onye na-esote. Ọzọ maka nkeji 1.

I mere ya!

Nyochaa maka