Naanị mgbatị ahụ ị chọrọ mgbe iwe were gị nke ukwuu

Ndinaya

• Inchworm
• Wụpụ ụdọ
• Ntugharị ihu n'ihu
• Lunch Punch
• Ikpere ukwu
• Burpees Ọgwụ Ọgwụ
• Frogger nwere Push-Up na Broad Jump
• Nyochaa maka

Mgbe iwe were ha, ụfọdụ ndị mmadụ kwesịrị ịbanye n'akụkụ dị jụụ, zen pụọ, na ~ zuo ike ~ iji wetuo obi. Ndị ọzọ kwesịrị ịkpachara anya. Ọ bụrụ na ị bụ nke ikpeazụ, ị mara iwe iwe gị na mgbatị ahụ nwere ike bụrụ chi. Onye na-azụ Barry's Bootcamp Rebecca Kennedy maara ihe na-eme na; ya mere o jiri sie nri a "eff-the-world" maka njikwa iwe na obi ụtọ gị.

Igodo ahụ? Wepụ ihe niile, 100% (dị ka na HIIT ma ọ bụ Tabata). Tinye iwe gị n'ime mmegharị ahụ, ị ​​ga -enwetakwa ụgwọ ọrụ anụ ahụ (na nke uche). Dị ka Kennedy si kwuo, "Ọ dịghị mkpa idobe ya mara mma ... Achọrọ m ka ị gaa maka nke a."

Otu o si arụ ọrụ: Mee AMRAP (ọtụtụ reps dị ka o kwere mee) maka sekọnd 20, wee zuru ike maka sekọnd 20. Tinyegharịa sekit ugboro 3 maka mgbatị ahụ nkeji iri na ise nke ga-eme ka ọ dị gị ka mmadụ ọhụrụ.

Inchworm

A. Guzo n'ụkwụ sara mbara karịa obosara hip. Gbuo ikpere n'ala iji tinye aka na ala. Were aka were nzọ ụkwụ atọ gaa n'ihu ruo n'ọkwa dị elu.

B. Were aka gị were nzọụkwụ atọ laghachi azụ wee guzoro ogologo. Tinyegharịa.

Wụpụ ụdọ

A. Mee mpi ụkwụ abụọ ozugbo enwere ike.

Ntugharị ihu n'ihu

A. Guzosie ike n'ụkwụ ọnụ, aka na ọkpọ n'ihu ihu. Dabere azụ ntakịrị, na -ejigide isi ya, sere ikpere aka nri elu ma were ụkwụ gaa n'ihu ka ọ gbaa ụkwụ. Jide n'aka na ị ga -adụ ọdụ, ghara ịtụ aka, ụkwụ mgbe ị na -agba ụkwụ.

B. Ghaa ụkwụ aka nri n'akụkụ aka ekpe, megharịa n'akụkụ nke ọzọ. Tinyegharịa, na -atụgharị ọsọ ọsọ n'etiti akụkụ ọ bụla.

Lunch Punch

A. Bido guzoro n'ụkwụ jikọta ọnụ, na -ejide aka n'ọkụ n'ihu. Jiri ụkwụ aka nri gaa n'ihu banye n'ime akpa ume, kpachara anya ka ikpere na-aga n'ihu ụkwụ.

B. Mee mkpịsị aka ekpe atọ aka ekpe, aka nri, aka ekpe n'ihu na azụ ka ị na-ejide isi.

C. Kagharịa azụ ka ịmalite ọnọdụ, wee megharịa n'akụkụ aka ekpe, na -akụ aka nri, aka ekpe, aka nri. Tinyegharịa, n'akụkụ ọzọ.

Ikpere ukwu

A. Na -agba ọsọ n'ebe, na -ewetara ikpere gị ruo n'obi gị ka ị nwere ike, na -amị aka gị ngwa ngwa.

Burpees Ọgwụ Ọgwụ

A. Guzosie ụkwụ n'obosara karịa úkwù-obosara, jide bọọlụ ọgwụ n'aka abụọ n'akụkụ igbe. Tụgharịa bọọlụ ọgwụ ahụ ozugbo n'elu, gbatịa ogwe aka.

B. Jide bọọlụ ọgwụ ahụ, ma gbadaa ozugbo iji tinye ya n'ala. Malie ụkwụ azụ n'ọnọdụ plank dị elu jiri aka na-edozi na bọl.

C. Malie ụkwụ azụ n'aka wee laghachi ka ịmalite. Nke ahụ bụ otu rep.

Frogger nwere Push-Up na Broad Jump

A. Malite na ọkwa elu dị elu na ụkwụ sara mbara karịa obosara hip. Tinyegharịa otu ugboro.

B. Zipu hips azụ n'ikiri ụkwụ, na -ehulata ikpere, wee wụlie ụkwụ elu ruo aka.

C. Wepụ aka ozugbo n'ala wee bata na squat. Mee mpi sara mbara: ogwe aka na -efegharị, na -awụlikwa elu ruo ogologo oge o kwere mee, na ịda na squat. Tụgharịa ka ikwughachi, ma ọ bụ gaa n'ihu n'otu ụzọ ma ọ bụrụ na ohere enye ohere.

Nyochaa maka