Otu esi akụpịa igbe juputara - yana mgbatị mgbago igbe ga -eme nka gị

Ndinaya

• Uru na mgbanwe dị na Igbe Jump Jump
• Otu esi eme mwụli elu igbe
• Ụdị ndụmọdụ igbe Jump Workout
• 6 Igbe Jump Workout Na-aga
• Ike egbe squat
• Push-Up Multilevel
• Jackknife
• Igbe crunch
• Kwụsị Plank akụkụ
• Igbe Burpee Jump
• Nyochaa maka

Mgbe ị nwere obere oge na mgbatị ahụ, mmega ahụ dị ka ịwụ elu igbe ga-abụ amara ịzọpụta gị - ụzọ dị mma ị ga-esi kụrie ọtụtụ akwara n'otu oge ma nweta uru cardio siri ike n'otu oge ahụ.

Stephany Bolivar, onye nkuzi CrossFit na onye nkuzi onwe ya na ICE NYC na-ekwu, "A ga-eme mgbatị ahụ a ka ọ bụrụ mmegharị ahụ zuru oke, ngwa ngwa, ihe mgbawa na ịchịkwa."

Ewezuga ịrụ ọrụ mọzụlụ gị site n'isi ruo na mkpịsị ụkwụ, mgbatị ahụ na-awụli elu (nke onye na-enye ọzụzụ NYC gosipụtara ebe a bụ Rachel Mariotti) na-amakwa gị aka ịrụ ọrụ na nka egwuregwu dị ka ike, nguzozi, na nhazi. (BTW, ebe a bụ ihe mkpali anọ dị mkpa iji bụrụ onye na -eme egwuregwu ka mma.) Akụkụ kacha mma: ịkwesighi inwe igbe plọmetrịk pụrụ iche iji mee ya. Ebe ọ bụla dị elu, dị larịị ma kwụsie ike ga -eme, dị ka steepụ ma ọ bụ bench ogige.

Uru na mgbanwe dị na Igbe Jump Jump

N'oge mgbago elu nke mmegharị a, ị ga-eji isi gị, glutes, quads, hamstrings, nwa ehi, na ọbụna ogwe aka iji tinye onwe gị na igbe ahụ. Mgbe ị na -agbada n'oge mgbatị mgbatị igbe, quads gị ga -arụ ọtụtụ ọrụ. Jide n'aka na ị kwụrụ ọtọ mgbe ị rutere n'elu igbe ahụ iji nweta mgbatị hip zuru oke, Bolivar na-ekwu. Ike mgbawa a na-eji na ngagharị a na-abanye eriri akwara gị siri ike ngwa ngwa. (Nke a bụ mkpa-ịmara sayensị akwara.)

Ọ bụrụ na ị bụ onye ọhụrụ maka mgbatị mgbatị ahụ - ọkachasị ma ọ bụrụ na ụjọ na -atụ gị ịnwa ịkwaga - wulite ike site n'ịmụta plyometrics na -ebugharị na ala mbụ. Mwụli elu squats, mwụli elu kpakpando, mwụli elu nkewa, na ịwụ elu ga-enyere gị aka ịzụlite ike mgbawa dị mkpa iji mara igbe na-awụ elu. (Ndị a 10 power plyo moves bụ ebe dị mma ịmalite ịmepụta ike maka mgbatị elu igbe.) Mgbe ị dị njikere, gbalịa obere igbe ma ọ bụ steepụ steepụ tupu ịkwaga na nke toro ogologo.

Ka ị na -enwekwu ahụ iru ala na -awụlikwa elu igbe, ị nwere ike iji igbe toro ogologo ma ọ bụ nwalee ha ka ha yi akwa dị arọ (ma ọ bụ mee ya ka ọ bụrụ igbe na -awụlikwa elu), ka Bolivar na -atụ aro. Mwụli elu igbe otu ụkwụ bụ ụzọ ọzọ isi bulie nke a elu. Iji mee ka mmegharị a dị ntakịrị mmetụta, ị nwere ike ịbanye na igbe ahụ, na-atụgharị nke ụkwụ na-eduga onye ọ bụla, Bolivar kwuru.

Otu esi eme mwụli elu igbe

1. Guzosie ike n'ihu igbe nwere ụkwụ n'obosara ubu iche.
2. Na-efegharị ogwe aka na mgbata úkwù azụ jiri igbe dị ogologo, azụ dị larịị, na isi aka.
3. Na -efegharị ogwe aka na -aga n'ihu, na -eji ume iji wụlikwa elu n'ihu, jiri nwayọ rute n'ụkwụ abụọ kpamkpam na igbe ahụ.
4. Bilie, kpochie ikpere na ịgbatị úkwù. Jiri nlezianya gbadaa n'ala.

Mee usoro 2 ruo 3 nke 3 ruo 5 reps.

Ụdị ndụmọdụ igbe Jump Workout

• Gbalịa ịdaa nwayọọ dị ka o kwere mee. (Ịdakwasị siri ike ma na-ada ụda pụtara nrụgide na nkwonkwo gị. Mụtakwuo maka ihe kpatara nke a ji dị mkpa iji zere.)
• Jikwaa mgbada na igbe ahụ site na itinye isi gị.
• Iji hụ na ị wụliri elu nke ọma, chọọ ka ị daa n'akụkụ etiti igbe ahụ.

6 Igbe Jump Workout Na-aga

Mwụpụ igbe dị anya na naanị ihe ị ga -eji igbe plyo mee; N'ezie, nyiwe ndị a nwere ike ime ka mmegharị ọ bụla bụrụ ihe na-agbapụta obi ma ọ bụ isi ike."Onye nnọchi anya nke ọ bụla na-amanye ahụ gị iweta akwara ndị ọzọ iji nweta ikuku ma ọ bụ daa ala n'ime mmega ahụ dị ka squats," onye ọzụzụ Adam Kant, onye guzobere Intrepid Gym na Hoboken, New Jersey na-ekwu.

Nọgide na -agagharị iji nwalee mgbatị mgbatị ahụ Kant na -agba ọkụ - ebumnuche ime ya ugboro anọ gafere - wee bulie ahụ gị n'ọkwa ọzọ. (Mgbe ahụ nwalee mmemme plyo ndị ọzọ na -abụghị igbe jumps.)

Ike egbe squat

Ebumnuche: isi na ụkwụ

• Kwuo igbe chere ihu n'akụkụ aka na-ehulata n'akụkụ. Jiri ụkwụ aka nri banye na igbe ka o wee dị nso na nsọtụ aka ekpe yana obere aka ekpe n'ihu gị n'akụkụ igbe.
• Jiri nwayọ gbuo ikpere 90 aka nri, wedata ikiri ụkwụ aka ekpe ala, na -akụda ma ọ bụrụ na ọ ga -ekwe omume; gbatịa ogwe aka gị ka ọ ghara ịdaba.
• Laghachi na iguzo wee laghachi azụ ngwa ngwa ịmalite. (metụtara: Gịnị kpatara ị nweta squat otu ụkwụ kwesịrị ịbụ ihe mgbaru ọsọ ahụike gị na-esote mgbe ị kụsịrị igbe a Jump Workout)

Mee 14 reps; gbanwee akụkụ ma megharịa.

Push-Up Multilevel

Ebumnuche: ubu, obi, biceps, na abs

• Malite n'ala na ọnọdụ plank zuru oke, nkwụ aka ekpe n'ala, nkwụ aka nri n'elu igbe dị nso n'akụkụ aka ekpe.
• Mee mgbali elu, na-ewedata obi gị n'ala, wee na-agbali elu ka ịmalite.
• Na -aga aka na ụkwụ gaa n'aka nri, na -etinye nkwụ aka nri n'akụkụ aka nri igbe ahụ, nkwụ aka ekpe n'akụkụ aka ekpe wee na -agbada ụkwụ na -aga n'akụkụ aka nri.
• Mee igbe dị n'elu, wee gaa aka na ụkwụ gaa n'aka nri ọzọ ka nkwụ aka ekpe dị n'akụkụ aka nri igbe ahụ wee nweta nkwụ aka nri n'ala.
• Mee mgbali iji mezue 1 rep.

Mee 3 reps mkpokọta.

Jackknife

Ebumnuche: ubu, triceps, na abs

• Nọdụ ala n'ihu igbe, ọbụ aka na -adị na igbe n'akụkụ ọ bụla nke hips. Gbatịa ogwe aka gị wee gbatịa hips gaa n'ihu n'ihu oche na ikpere na -ehulata, ikiri ụkwụ n'ala.
• Bend ogwe aka 90 n'azụ gị, wetuo ukwu gị ala ka ị na -ewetara ikpere aka ekpe n'ebe obi.
• Kpọrọnụ ogwe aka, na -agbada ụkwụ aka ekpe n'ala; gbanwee akụkụ ma kwugharịa ka ịmechaa 1 repetitions.
• Mee ka o sie ike: Malite jiri ụkwụ gbatịa, ikiri ụkwụ n'ala, ma welie ụkwụ aka ekpe n'otu n'otu n'ala.

Mee 14 reps.

Igbe crunch

Ebumnuche: abs

• Nọdụ ala na igbe, ogwe aka n'akụkụ.
• Idozi na isi na iweta ogwe aka ntakịrị n'akụkụ, na -agbatị aka, na -agbada azụ ogo 45 wee gbatịa ụkwụ gaa n'ihu ka ahụ wee nwee ike bụrụ ahịrị kwụ ọtọ.
• Gbada elu, na -ewetara ikpere na ihu obi ka ị na -erute aka gị n'ihu.
• Laghachi n'okwa nrịda ma kwugharịa.
• Mee ka ọ dị mfe: Debe ọbụ aka na igbe. (metụtara: The Best Easy Abs Workout maka Women)

Mee 14 reps.

Kwụsị Plank akụkụ

Ebumnuche: ubu, abs, na butt

• Malite n'akụkụ mkpọda n'akụkụ ala, torso agbadoro n'egedege ihu aka nri ya, a kwụdoro ụkwụ n'akụkụ aka nri n'akụkụ aka nri wee welie hips ya n'ala.
• Mee ka o sie ike: Welie ụkwụ aka ekpe pụọ na igbe ka ị na-ejide plank.

Jide 30 sekọnd; gbanwee akụkụ ma megharịa.

Igbe Burpee Jump

Ebumnuche: ogwe aka, abs, isi na ụkwụ

• Guzo n'azụ igbe ma gbatịa, dobe ọbụ aka n'obosara ubube n'ala n'ihu ụkwụ.
• Malie ụkwụ azụ n'ọnọdụ plank zuru ezu.
• Wụpụ ụkwụ abụọ n'ihu ngwa ngwa n'akụkụ aka.
• Site na squat ọnọdụ, wuo na igbe (nzọụkwụ nso na igbe mbụ ma ọ bụrụ na ọ dị mkpa).
• Si na igbe daa site na igbe wee megharịa mgbatị mgbatị ahụ site na mbido.

Mee 14 reps.

Nyochaa maka