Etu ị ga -esi mee ka ike gwụ gị maka mgbatị siri ike

Ndinaya

• Kpoo ahụ ọkụ
• 1. Ịkwado Re-Grips/Monkey Bar Traverse
• 2. Ahịrị sara mbara nke ọma
• 3. Push-Up nke obe n'obe
• 4. Chin N'elu Ogwe Tuck-Ups
• 5. Ikwugide Isi Nkwụ
• 6. Bench Jump Squats/Nzọụkwụ-Ups
• 7. Ntigharị siri ike
• Nyochaa maka

Ọ dịtụla mgbe ị nwara ime ihe ndọpụ uche wee daa mbà tupu akwara gị akwụsị, naanị n'ihi na ịnweghị ike ijigide mmanya ahụ ọzọ? You nwetụla mgbe ị dakwasịrị n'oghere enwe mgbe ị na-agba ọsọ ihe mgbochi-wee banye n'olulu apịtị dị n'okpuru-n'ihi na mkpịsị aka gị nwere mmetụta nke adịghị ike? Ọ dịtụla mgbe ị ga-ewepụ ibu na barbell ma ọ bụ gbanwee maka dumbbell dị ọkụ ọ bụghị n'ihi na nke gị ahu esighi ike, mana n'ihi na nke gi aka abụghị?

Ụbọchị ndị ahụ agwụla! Ọ bụ oge ịzụ ahịa ịkwụsị ịkpọ oku, ma mụta ka esi emewanye ike njide.

Banye: mgbatị ahụ ike a niile, site n'ikike Sarah Gawron (onye nkuzi na Epic Hybrid Training na New York City). Enwere ike ime ya na mgbatị ahụ, n'ámá egwuregwu, ma ọ bụ n'ụlọ ma ọ bụrụ na ị nwere mmanya na-adọkpụ aka. Ọ ga-emetụta ahụ gị niile, mana gbado anya na isi gị na azụ gị, na nke kachasị mkpa, gbupụ ogwe aka gị na aka gị iji wulite ike njigide gị. (Ike ọzọ na-aga-aga: ụdọ agha dị arọ na-ere ọkụ ọkụ nwa ọkụ.)

Mana nke mbụ, PSA nwere enyi: ogwe aka gị nwere ike ịbụ kpam kpam gbara ọkụ mgbe nke a gasịrị - ma ị nwere ike ị gaghị enwe ike imeri ya niile. Ọ bụrụ na ị bụ onye ọhụrụ ọhụrụ, ị nwere ike ịmalite site na otu setịpụ, ma ọ bụ naanị tụba ụfọdụ mmemme ndị a n'ime usoro gị.

Otu o si arụ ọrụ: Mee 8 ruo 12 reps nke mmega ahụ ọ bụla. Tinyegharịa maka nhazi 3.

Ntuziaka ụdị: Maka ọrụ nkwusioru / nkwudo ọ bụla, na-etinye isi gị mgbe niile ma na-agbadata mgbe niile na mmanya iji tinye uru azụ gị, nke ga-akwado ma jide gị.

Kpoo ahụ ọkụ

Akụkụ A: Mee ugboro iri nke mmega ahụ ọ bụla.

• Ogwe aka (Mee ha azụ wee gaba n'ihu.)
• Onye na -eme egwuregwu ụmụaka (Kụọ aka nri aka nri gaa n'ihu ka izute ogwe aka ekpe kwụ ọtọ. Tinyegharịa n'akụkụ nke ọzọ.)
• Ịkwado ịda mbà n'obi Scapular (kpọgidere site na ụlọ mmanya dị elu nke nwere ubu na -atọpụ. Tinye aka azụ azụ ma gbadaa n'ubu gị, na -ebuli ahụ elu na sentimita ole na ole. Jiri nwayọ gbadata n'ọnọdụ mbido.)

Nkebi B: Mee 30 sekọnd nke mmega ahụ ọ bụla. Mee 2 setịpụ.

• Inchworm Push-Up (jiri aka gị gbanye osisi, mee mgbali elu, wee gaghachi azụ guzoro aka.)
• Nnukwu Ugwu Na -arịgo elu (Malite na ọnọdụ plank ọzọ na -ebuli ụkwụ ọ bụla elu ka ọ kụọ ahịhịa dị larịị n'aka na akụkụ ahụ.)
• Squat Thrusters (Tinye aka na ala, wụgharịa azụ na plank, wụlịa ụkwụ ruo aka, guzoro.)
• Jacks na -awụlikwa elu

1. Ịkwado Re-Grips/Monkey Bar Traverse

A. N'iji mmanya na-adọkpụpụta ma ọ bụ setịpụrụ ebe enwe enwe, kwụgide aka abụọ na mmanya ahụ na ụkwụ ya gbagọrọ agbagọ. Debe esemokwu na ụkwụ site na ịgbatị quadriceps, glutes, na akwara akwara.

B. N'ọkụ enwe, na -aga n'ihu, na -atụgharị aka nke na -ejide osisi ahụ, na ịlaghachi azụ iji dọpụta anụ ahụ, na -atụgharị hips n'akụkụ. N'ọkụ mmanya na-adọkpụ, ọzọ na-adọpụ aka ọ bụla na mmanya, na-atụgharị hips n'akụkụ.

2. Ahịrị sara mbara nke ọma

A. Debe onwe gị n'okpuru ebe a na-egwu egwuregwu dị ala, mgbịrịgba mgbịrịgba n'obere ọnọdụ, ma ọ bụ okpokoro dị elu dị elu, ma ọ bụrụ na ị nọ n'ụlọ. (Ma ọ bụrụ na ọ nweghị nke ndị a, ị nwere ike rụọ ahịrị tụgharịrị na TRX). Jide ogwe ma ọ bụ nsọtụ tebụl ka ọbụ aka na -eche ihu, igbe dị n'okpuru ha, agbatịkwara ụkwụ iji mee ahịrị kwụ ọtọ.

B. Na-edobe ọnọdụ plank siri ike, welie ahụ elu site na ịdọrọ mmanya ahụ n'obi, ịpịa ubu, itinye aka na elu na etiti azụ na biceps.

C. N'ala azụ ka ịmalite. (Jiri mmega azụ ndị a wulite ike azụ gị karịa.)

3. Push-Up nke obe n'obe

A. Malite n'ọkwa dị elu dị elu nke nwere aka sara mbara karịa obosara ubu na mkpịsị aka na-atụpụ aka n'ebe ibe ha nọ.

B. Ogwe aka ala ruo mgbe ubu ruru ogo ikpere, wee pịa azụ ka ịmalite.

4. Chin N'elu Ogwe Tuck-Ups

A. Jide nnukwu mmanya nwere aka na -eche ihu n'ahụ. Sere agba n'elu mmanya, na -edebe ikpere gị n'akụkụ ọgịrịga.

B. Tuck ikpere na ihu afọ bọtịnụ, pelvis na -amị amị ma na -etinye abs dị ala.

C. Laghachi ka ịmalite, na -edobe agba n'elu mmanya.

5. Ikwugide Isi Nkwụ

A. Jide n'ogwe dị elu nke nwere ọbụ aka chere ihu n'ihu.

B. Dụkọta ụkwụ ọnụ ntakịrị n'ihu ma tinye ụkwụ na abs iji mepụta ọnọdụ ahụ nwere oghere. Jide maka sekọnd 3, wee hapụ.

6. Bench Jump Squats/Nzọụkwụ-Ups

A. Guzo n'ihu oche, igbe plyo, ma ọ bụ steepụ steepụ (ọ bụrụ na ịnọ n'ụlọ).

B. Idobe obi gị, mee squat nkeji iri ka ị wụlikwa elu, gbuo ikpere n'ala, wee daa n'elu bench, igbe, ma ọ bụ nzọụkwụ a họpụtara. Gbalịa ịdọrọ ala dị nro, na mkpịsị ụkwụ mbụ, mgbe ahụ ikiri ụkwụ.

C. Kwụpụ (awụlighị elu) ala wee laghachi ka ịmalite.

7. Ntigharị siri ike

A. Jide ụlọ mmanya dị elu nwere ọbụ aka chere ihu, na-ejide ọnọdụ ahụ oghere.

B. Tinye azụ n'elu ma dọta ọkpụkpụ elu ka agba dị n'elu ụlọ mmanya, na-edobe ọnọdụ ahụ oghere. Zere iji agba gị rute ma ọ bụ na-afụli igbe ma mebie isi.

C. Na ngagharị dị nwayọ ma na -achịkwa, ala azụ ka ịmalite. (You're yet to master a basic pull-up? You're not alone-it's freaking hard. Nke a bụ ndu maka otu esi eme ndọpụ elu.)

Nyochaa maka