"Lokhu kuvivinya umzimba kungaqinisa izindlela zemithambo yegazi futhi kukhulule imicu esheshayo, ikusize uhambe ngokukhululeka kuzo zonke izindiza zokuhamba," kusho u-Ackerman. Lokhu kuvivinya nge-HIIT akuqinisi amadolo namaqakala, kepha kuqinisa amajoyinti namathambo ngenkathi kukhulisa ukuminyana kwethambo. "Ukunyakaza kwakho nokuphendula kwakho kuzoba bukhali, kwamukeleke kakhudlwana, kugxile kakhulu futhi kuqaphe," kusho u-Ackerman. Ngaphezu kwalokho, yonke le misebenzi yomlenze owodwa inganweba impilo yesevisi futhi ikhulise ukusebenza.
Ukuzivocavoca 1 no-2 yiqembu elikhulu le-AMRAP: yenza izenzo eziningi ngangokunokwenzeka kungakapheli umzuzu owodwa, bese uqala isenzo sesibili ngaphandle kokuphumula. Phinda i-superset ngakolunye uhlangothi; okungukuthi, umjikelezo o-1. Kukhona ikhefu eliyimizuzwana engama-45 phakathi kwamaqembu amakhulu nekhefu lemizuzu engu-2 phakathi kwemijikelezo. Yenza imizuliswano emi-3 kuye kwengu-5.
Sebenzisa ukubambelela kokungathathi hlangothi ukubeka ama-dumbbells ezinhlangothini zakho, izinyawo zakho zihlukane nobubanzi be-hip. Thatha igxathu elikhulu ngaphandle ngomlenze wakho wesobunxele, uguqule unyawo lwakho nesifuba phambili, njengoba wehlela emgodini futhi ufinyelela ukusekela umlenze wakho wangaphambili. Hlanganisa i-latissimus dorsi bese udonsela indololwane emuva kusisindo sokugwedla. Idrayivu izungeza ibuyele ekuqaleni ngonyawo lwesobunxele. Iya ku-1B ngokushesha.
Yima ngomlenze wakho wesobunxele, ngobumnene ugoqe amadolo akho, bese ubamba i-dumbbell ngesandla sakho sokudla, isandla sakho sibheke kuwe. Ncika phambili lapho uphakamisa umlenze wakho wesokudla ngemuva kwakho, bese udonsela ingalo yakho yangakwesokunxele emuva ukuze ulondoloze ibhalansi. Jikela ngakwesokunxele ngonyawo lwakho lwesobunxele. Hlala uzinzile, bese weqa ngokushesha ubuyela kwesokudla, thinta phansi ngonyawo lwakho lokunene, bese wenza ukudonsa okuphezulu okuqhumayo ukudlulisela isisindo emahlombe akho. Gcina unyawo lwakho lokunene lweqa ngokuzumayo (kusuka ngapha nangapha) amahlandla ama-4. Buyela emuva ku-1A; shintsha izinhlangothi.
Yima ngomlenze wakho wesobunxele, goba umlenze wangakwesokudla ama-degree angama-90, goba unyawo lwakho, bese ubamba idumbbell esindayo ngesandla sakho sobunxele. Ungakhathazeki: lapho uncika ngakwesobunxele, gcina imisipha ye-oblique ne-gluteal ibandakanyekile. Iya ku-2B manje.
Yima ngaphandle unyawo lwakho lwesokudla ngaphambili nangakwesokunxele ngemuva, uphethe ibhola lomuthi ezandleni zombili. Zungezisa i-torso yakho nezinqulu bese udonsa ibhola lezokwelapha esinqeni sakho sobunxele. Iya phambili u-diagonally, thinta izinyawo zakho phansi, bese uhambisa ibhola lokhuni kusuka enqeni yangakwesokudla uye phezulu ehlombe lakho lesobunxele, ugcine izingalo zakho ziqonde kakhulu. Ukudlala okungahleliwe bese uphinda. Buyela emuva ku-2A; shintsha izinhlangothi.
Beka isandla sakho sokudla ebholeni le-BOSU, bese ungena ebhodini eliseceleni, uwele amahlombe akho ezihlakaleni zakho, untengantenge izinyawo zakho, izinyawo ezingezansi ngemuva, izinyawo ezingaphezulu ngaphambili, nezinqulu phansi. Bamba i-dumbbell ngesandla sakho sobunxele, isundu sibheke wena. Sebenzisa umnyombo bese ubamba isisindo sekhanda, bese wehlisa bese uphinda. Qaphela: Ungenza ukudonsa okuphezulu esikhundleni sokuhlwitha. Kwenze kube lula ngokufaka ipulangwe lengalo noma ngokususa ngokuphelele iBOSU. Qondisa i-AMRAP: iminithi eli-1 ohlangothini ngalunye.
Isikhathi Iposi: Aug-14-2021