Ọrụ mgbatị ahụ dị elu nke na-emetụta ahụ dike

Ndinaya

• Nweta Turkish
• Igbe Jump Sticks
• Tinye Plyo Push-Ups
• Ịda Burpee
• Mpaghara mpụta
• Ịgba ịnyịnya ibu
• Nyochaa maka

Ma ị na-ama jijiji otu akụkụ maka Halloween ma ọ bụ Comic Con ma ọ bụ na-achọ ịkpụ ahụ siri ike na sexy dị ka Supergirl n'onwe ya, mgbatị a ga-enyere gị aka inwe mmetụta dị ike AF ma kpụọ ahụ gị otu o kwesịrị. Ọmarịcha mmegharị ahụ sitere n'ikike Rebecca Kennedy, onye na-enye ọzụzụ Bootcamp Barry na nnukwu dike dị mma. (Naanị lelee mgbatị mgbatị mgbatị ahụ ya na mgbatị ụdị egwuregwu Olympic iji hụkwuo nka ya.)

Otú o si arụ ọrụ: Jide kettlebell, nzọụkwụ na ute. Mee mgbatị mbụ maka sekọnd 30, wee zuru ike maka sekọnd 30. Megharịa ma gaa na mgbali na -esote. Tinyegharịa sekit ahụ ugboro atọ iji nweta ahụ ruru oke ike.

Nweta Turkish

A. Malite dina n'akụkụ aka ekpe (n'ọnọdụ nwa ebu n'afọ), jikwa aka abụọ jide kettlebell.

B. Tụgharịa gaa azụ wee jiri aka gị abụọ bulie ibu ahụ elu. Debe ogwe aka ekpe (ji kettlebell) gbatịa na ụkwụ aka ekpe kwụ n'ala na ikpere na-atụ elu. Gbatịa ụkwụ aka nri gị na ogwe aka gị n'ala.

C. Rigota n'ikpere aka nri ka ị na-akwọ ụgbọala site n'ikiri ụkwụ aka ekpe, na-elegide anya na mkpịsị aka aka. Na -ejigide isi gị, gbagoo n'aka nri.

D. Ụgbọala n'ụkwụ aka ekpe ka ị gbagote n'ọnọdụ àkwà mmiri, gbatịkwuo úkwù. Eriri ụkwụ aka nri n'okpuru ahụ ma gbuo ikpere iji mepụta ntọala siri ike. Were aka nri gị n'apata gbagoro n'onodu nri. Wepụ anya na mgbịrịgba wee lee anya n'ihu gị.

E. Rụchaa mmegharị ahụ site na iguzo ọtọ, na -eburu ibu dị elu ma na -eme ka isi na -arụ ọrụ na spain na -anọpụ iche. Weghachite mmegharị ahụ ka ịlaghachi n'ọnọdụ mmalite.

Mee 5 reps n'akụkụ ọ bụla. Zuo ike sekọnd 30, wee megharịa.

Igbe Jump Sticks

A. Malite na ọnọdụ squat, mkpịsị ụkwụ dị sentimita ole na ole site na bench.

B. Malie ruo n'ala n'ọnọdụ squat na oche. Jide maka otu sekọnd, wee wụda azụ n'ala, wee rute na ọnọdụ squat.

Mee AMRAP maka sekọnd 30, wee zuo ike maka sekọnd 30. Tinyegharịa.

Tinye Plyo Push-Ups

A. Malite n'ikpere ikpere n'ihe dị ka otu ụkwụ site na bench. Dabere n'ihu ma tinye aka na bench na ọnọdụ ịkwalite, na-ejigide azụ na-anọpụ iche.

B. Gbanyụọ n'ime nkwalite, wee gbawaa n'aka iji chụpụ ahụ pụọ na bench. Ala na aka n'otu ọnọdụ wee gbadaa ozugbo n'ime a push-elu maka ọzọ rep. Iji mee ka ọ sie ike karị, mee otu mmegharị ahụ n'ọnọdụ zuru oke kama ikpere.

Mee AMRAP maka sekọnd 30, wee zuru ike maka sekọnd 30. Tinyegharịa.

Ịda Burpee

A. Malite n'ọnọdụ plank jiri aka n'ala ozugbo n'okpuru ubu na ụkwụ na oche.

B. Malie ụkwụ gbadaa n'ala, wee squat wee wụlie elu ozugbo, gbatịpụrụ aka n'elu. Ala, tinye aka azụ n'ala, ma wuo ụkwụ n'elu oche ka ịlaghachi malite.

Mee AMRAP maka sekọnd 30, wee zuru ike maka sekọnd 30. Tinyegharịa.

Mpaghara mpụta

A. Malite iguzo n'ụkwụ n'obosara-obosara, ikpere na-ehulata, na ogwe aka n'ọnọdụ dị njikere n'ihu igbe.

B. Were ogwe aka na -amali ma wụlikwa elu ka o kwere mee gaa n'aka nri, jiri ikpere dị nro rute. Tinyegharịa. Mgbe ahụ, mee jumps abụọ na-aga n'akụkụ nke ọzọ.

Mee AMRAP maka sekọnd 30, wee zuru ike maka sekọnd 30. Tinyegharịa.

Ịgba ịnyịnya ibu

A. Malite n'ọdụ ụgbọ ala bea anọ niile nwere ubu karịa nkwojiaka na ikpere dị sentimita ole na ole site n'ala.

B. Gbapụ n'ụkwụ gị ma kụọ ikiri ụkwụ gị gaa n'isi, na -agbalị ịgbatị hips ozugbo n'ubu na nkwojiaka.

C. Jiri nwayọ gbadaa azụ ka ịmalite.

Mee AMRAP maka sekọnd 30, wee zuo ike maka sekọnd 30. Tinyegharịa.

Nyochaa maka