"Aya maekisesaizi anogona kusimbisa nzira dzeeuromuscular uye kuburitsa tambo dzinomhanya-mhanya, zvichikubatsira kufamba zvakasununguka pane ese mafambiro ekufambisa," akadaro Ackerman. Ichi chiitwa cheHIIT hachiwedzere mabvi nezviziso, asi chinosimbisa majoini uye tendon apo ichiwedzera huwandu hwemapfupa. "Kufamba kwako uye maitiro ako anozopinza, anoteerera, anotarisisa uye akangwarira," akadaro Ackerman. Uye zvakare, ese aya ega-gumbo mashandiro anogona kuwedzera hupenyu hwebasa uye kuwedzera mashandiro.
Exercises 1 uye 2 ndiwo AMRAP super boka: ita zviito zvakawanda sezvinobvira mukati meminiti imwe, uye ipapo ipapo tanga chiito chechipiri pasina zororo. Dzokorora superset kune rimwe divi; ndokuti, 1 kutenderera. Iko kuzorora kwemasekondi makumi mashanu neshanu pakati pemapoka akatanhamara uye maviri-maminetsi mabhureki pakati pekutenderera. Ita matatu kusvika mashanu kutenderera.
Shandisa chisina kwazvakarerekera bata kuisa zvidhoma pamativi ako, netsoka dzako muhupamhi-hupamhi hwakaparadzaniswa. Tora danho rakakura kunze negumbo rako rekuruboshwe, uchitenderedza tsoka yako ne torso kumberi, apo iwe paunoburukira mugomba uye wotambanudza ruoko kuti utsigire gumbo rako repamberi. Shingairira iyo latissimus dorsi uye dhonza gokora kudzoka kuremu yekukwasva. Iyo dhiraivha inotenderera ichidzokera kune yekutanga nhanho yekuruboshwe. Enda ku1B nekukasira.
Mira negumbo rako reruboshwe, zvinyoronyoro bendamisa mabvi ako, uye bata dumbbell neruoko rwerudyi, nechanza chako chakatarisana newe. Tsamira kumberi kana uchisimudza gumbo rerudyi kumashure kwako, uye dhonza ruoko rwako rweruboshwe kumashure kuti urambe wakatsiga. Enda kuruboshwe netsoka yako yekuruboshwe. Ramba wakadzikama, ipapo nekukasira uchidzokera kurudyi, bata pasi nerutsoka rwako rwerudyi, uye ita zvinoputika zvinokwezva zvekutakurisa huremu kumapfudzi ako. Chengetedza rutsoka rwako rwerudyi kusvetuka padivi (kubva kudivi kuenda kudivi) kana. Dzokera ku1A; chinja mativi.
Mira negumbo rako rekuruboshwe, bendera gumbo rako rerudyi 90 degrees, bend tsoka yako, uye bata dumbbell rinorema neruoko rwako rweruboshwe. Usatombo kunetseka: kana iwe ukasendamira kuruboshwe, chengeta iyo oblique uye gluteal mhasuru irimo. Enda ku2B izvozvi.
Mira wakaparadzana netsoka yako yekurudyi kumberi nekuruboshwe tsoka, wakabata mushonga bhora mumaoko maviri. Shandura torso yako nehudyu uye dhonza bhora rezvechiremba kuchidya chako chekuruboshwe. Enda kumberi diagonally, bata tsoka dzako pasi, wobva wafambisa bhora rehuni kubva pahudyu yako yekurudyi kuenda kumusoro kwebendekete rako rekuruboshwe, uchichengeta maoko ako akatwasuka. Random kutamba uye kudzokorora. Dzokera ku2A; chinja mativi.
Isa ruoko rwako rwerudyi pane BOSU bhora, wobva wapinda padivi, pfuura nepamafudzi ako pamaoko ako, dzedzereka tsoka dzako, tsoka dzakadzika kumashure, tsoka dzepamusoro kumberi, uye chiuno kubva pasi. Bata dumbbell neruoko rwako rweruboshwe, chanza chakatarisana newe. Shandisa musimboti uye tora huremu hwemusoro, wobva waderera uye dzokorora. Ongorora: Unogona kuita kukweva kwakakwirira panzvimbo pekubvuta. Ita kuti zvive nyore nekupinda nepamberi puranga kana kubvisa zvachose BOSU. Tungamira AMRAP: 1 miniti padivi rega.
Post nguva: Aug-14-2021