Zolembapo za AMRAP ndizolunjika, zolimba, ndi zothandiza. Lingalirolo ndi losavuta-AMRAP imayimirira "mobwerezabwereza mobwerezabwereza," kapena, "mowonjezereka momwe mungathere." Mwanjira iliyonse, mukuchita masewera olimbitsa thupi ambiri monga momwe mungathere pa nthawi yam'mbuyomu, kapena maulendo ambirimbiri monga momwe mungathe mu nthawi yodalirika.
Kukongola kwa ntchitoyi kumakhala kosavuta kwa mtunduwo. "Kuchita ntchito za AMRAP kumakuthandizani kuti pang'onopang'ono mukhale ndi mphamvu komanso mphamvu yowonjezera mphamvu ndi thupi lanu," anatero CJ McFarland, Head Strength ndi Coachinging Coach for Onnit Academy Gym ku Austin, TX. Izi zili choncho chifukwa cholinga cha gawo lililonse chimakhala ndi mawonekedwe komanso liwiro lokhazikika.
Mwachitsanzo, ngati mutsirizitsa AMRAP lero kuti muone momwe angapititsire kangati masewera a mpweya mumasekondi 60, ndipo muchitanso AMRAP yomweyo sabata yotsatira ndi sabata yotsatira, mudzayamba kuona pang'ono Nambala yobwereza yomwe mungathe kumaliza pamene mukukhala ndi mawonekedwe abwino.
Inde, kungomaliza masekondi 60 a magulu a ndege ndikuyitcha tsiku si AMRAP mwazovomerezeka za mtunduwo. "Tikulimbikitseni kuti muyambe ndi ntchito zisanu ndi chimodzi mpaka zisanu ndi zitatu," akutero McFarland, podziwa kuti ambiri AMRAP amakhazikitsidwa pa maulendo ozungulira omwe machitidwe ambiri amachitidwa mobwerezabwereza kwa nthawi yopuma.
"Mukangomaliza kuchita masewera olimbitsa thupi, ndipo mwakhala mukuyesetsa mwakhama, mutha kupita kumtunda wa mphindi 10 kapena 15 pa AMRAP iliyonse."
Chifukwa cha kuchuluka kwa masewera olimbitsa thupi komanso zosakanikirana mungagwirizane palimodzi kuti mupange AMRAP, zomwe zingatheke mosalekeza, koma McFarland amapereka malangizo angapo omwe mungagwiritse ntchito pazinthu zonse:
- Yesetsani kusunga nthawi zonse mu AMRAP iliyonse . Ndi zachilendo kukwanitsa kuzungulira koyamba kapena awiri paulendo wofulumira, ndiye kuti pang'onopang'ono mukapitiriza kugwira ntchito. Yesetsani kuyendetsa nokha, kumvetsera mawonekedwe anu ndi mpweya wa mpweya. "Kusunga zotsatira zosasinthasintha kumapindula kwambiri ndi ntchito yokhutira," akutero McFarland.
- Gwiritsani ntchito nthawi yomweyi yotsimikiziridwa ya AMRAP kwa magawo awiri osachepera musanawonjeze nthawi . Pogwiritsa ntchito sewero limodzi pamadera awiri osiyana, kuphatikizapo kutalika kwa nthawi yomwe mumagawira kukwaniritsa AMRAP, mudzatha kuyang'anitsitsa kusintha kwanu. Monga momwe tafotokozera kale ndi masekondi 60 a masewera a mpweya, ngati mukudziwa kuchuluka kwa mapepala kapena kuzungulira komwe mumamaliza mukuyesa kwanu, mukudziwa zomwe zingatenge kuti muzitha kujambula nthawi yanu yomwe mukuyesa.
Ngati mwakonzeka kupereka mayeso, McFarland amapereka njira zotsatirazi:
Thupi la Thupi AMRAP kwa Mphamvu Mphamvu
"Dera limeneli lidzakuthandizani kukonzekeretsa thupi lanu, kapena GPP, monga momwe zozizwitsa zimasankhidwa kuti zikhale zoyendetsera kayendetsedwe ka kayendetsedwe ka kayendetsedwe kake, kayendedwe kake, kanyonga, kukankhira, kukoka, ndi kulumpha," akutero McFarland. Onani zochitika zomwe zikuchitika pa YouTube:
- Ndege Yam'madzi, kubwereza 10 : Imani ndi mapazi anu pambali pambali. Pewani mchiuno mwako ndi kugwada, ndikugwetsa m'maso. Pamene zida zanu zikufanana ndi pansi, sungani mchiuno mwanu ndikudula mawondo anu. Ichi ndi kubwereza kamodzi.
- Pushup, 5 kapena 10 kubwereza (kusunga chiwerengero chonse cha AMRAP): Yambani pamalo apamwamba ndi manja anu pansi pa mapewa anu, miyendo yanu yowonjezereka. Sungani zitsulo zanu ndi kutsika chifuwa chanu pansi. Pamene muli wamanyazi wogwira pansi, sindikizani kupyolera m'manja mwanu ndikukulitsa zitsulo zanu, kubwerera ku malo oyambirira. Ichi ndi kubwereza kamodzi.
- Bwerezani Lunge, 3 kapena 5 kubwereza mwendo (kusunga chiwerengero chonse cha AMRAP): Imani wamtali, phazi lanu-mmbali kutali. Yambani mwendo wanu wakumanzere kumbuyo, kubzala mpira wa phazi lanu ndi chidendene chanu chakumanzere. Bendani mawondo onse awiri ndi pansi pamanzere kumbuyo. Asanakhudze, sungani chidendene chakumanja ndikubwerera kuima, kubweretsanso phazi lanu lakumanzere kumalo oyambira. Ichi ndi kubwereza kamodzi. Lembani zonse kumbuyo pa mwendo umodzi musanayambe mbali.
- Zowonongeka Y Zimapereka, kubwereza katatu : Ugona m'mimba mwako ndi manja anu operekedwa patsogolo pa thupi lanu, amawongolera pang'ono kunja ngati ngati "Y," manja anu akuyang'anizana. Kusunga mapewa anu kumachotsedwa pansi ndipo msolo wanu ukukhazikika, kwezani manja onse awiri mmwamba momwe mungathere kuchokera pansi, ndipo muwachepetse pansi. Ichi ndi kubwereza kamodzi.
Kumbukirani, ngati iyi ndiyeso yoyamba ya AMRAP, yikani timer kwa maminiti asanu ndi limodzi kapena asanu ndi atatu ndikuwona maulendo angati omwe mungathe kumaliza. Cholinga chake ndi kusunthira, choncho yesetsani kupumula kapena kutaya nthawi pakati pa zochitika kapena zozungulira.
Thupi la Thupi AMRAP kwa Aerobic Capacity
Ngati mwatopa ndi masewera olimbitsa thupi, McFarland akuwonetsa kugwiritsidwa ntchito mu AMRAP iyi. Iye anati: "Zomwe mwasankha zimapangitsa kuti mupitirize kusuntha kwa nthawi yaitali ndikutopa kwambiri." Onani zochitika zomwe zikuchitika pa YouTube:
- Kuthamanga Jacks, kubwereza 10: Yambani kuyima. Dulani mapazi anu pambuyo pake pamene mutambasula manja anu. Gwetsani miyendo yanu kubwerera pamene mukubwezeretsa mikono yanu kumbali yanu. Pitirizani mofulumira momwe mungathere kukamaliza.
- Kuwonjezeka kwa mapiri, kubwereza katatu pamlendo: Yambani pang'onopang'ono pansi, mutenge bondo limodzi kumbali yanu, mukugwera pansi pamapazi omwewo. Mukasunga msolo wanu, dumphani mlengalenga, ndikusintha malo awo. Mutagwira pansi, mwamsanga muthamangire miyendo yonse mmwamba, mutembenuzirenso malo. Pitirizani mofulumira momwe mungathere kukamaliza.
- Kusindikiza Jacks, kubwereza katatu : Yambani kuyima. Pewani mapazi anu pang'onopang'ono pamene mutambasula mikono yanu, mutsegule pamene mukuwasunga mofanana. Bwetsani miyendo yanu kubwerera pamene mukugwirana manja anu kutsogolo kwa thupi lanu, ndikuwombera pamodzi. Pitirizani mofulumira momwe mungathere kukamaliza.
- Kukwawa kwa squat, kubwereza katatu : Yambani kuyima, phazi lachiuno-mtunda wokhala kutali. Pewani mchiuno mwako ndikutsika mu squat. Pewerani mmwamba, kudumpha mlengalenga. Land mofewa ndi mawondo anu ndi chiuno mwakachetechete pang'ono. Icho ndi chimodzimodzi. Pitirizani mofulumira momwe mungathere kuti mutsirize mawonekedwe omwe ali ndi mawonekedwe abwino.
Ngakhale kuti ndizochita kupanga AMRAP kwa maminiti asanu ndi limodzi kapena asanu ndi atatu pamene mukuyamba, pali kusintha kwina pamene mukuyandikira ntchito yopanga aerobic. Ngati muli ndi chikhalidwe chabwino cha aerobic, ndipo nthawi zambiri mumachita masewera olimbitsa thupi a cardio kapena kupititsa patsogolo kwambiri, omasuka kuwonjezera nthawi ya AMRAP kufika 10 kapena 15 mphindi. Mukhoza kupumula mukatha kuchita kamodzi, kenaka mubwerezenso kachiwiri.
Thupi la Thupi AMRAP for Mobility
Cholinga cha kugwira ntchito mofulumira ndikukutengerani kumapeto kwa kuyenda kwanu kuti muthandizidwe ndi kusintha, ndipo pamapeto pake, kuti mupititse patsogolo kayendetsedwe ka kayendetsedwe kanu ndi kuchepetsa kupweteka komwe kumagwirizanitsidwa ndi ziwalo zovuta. "Ndizofala kusankha masewera kapena makina omwe amalepheretsa mgwirizano, zomwe zingayambitse kuwonongeka kwa mgwirizano," adatero McFarland. "Dera ili lidzakulolani kuti muphunzitse pafupi mapeto a kuyenda kwanu, mukuchita zokwanira kuti muteteze mamembala anu." Onani zochitika zomwe zikuchitika pa YouTube:
- Squat kuima, 5 kubwereza : Yambani kuyima, mapazi paphewa padera. Fold patsogolo, gwiritsani manja anu pansi pakati pa miyendo yanu. Awa ndiye malo oyamba. Pitirizani kuyendetsa bwino, yang'anizani mawondo anu ndi kubwezeretsanso m'chiuno, manja anu adakali pansi. Yambani miyendo yanu ndikubwerera ku malo oyamba. Ichi ndi kubwereza kamodzi.
- Zowonongeka Pamapepala Amapepala, kubwereza 10 : Kudana pamimba mwako pansi, mikono yanu imayendetsedwa pamaso panu, mitengo ya kanjedza ikuyang'anizana. Gwiritsani ntchito maziko anu ndikusunga manja anu molunjika, ndikuwatsitsimutseni kumbali yanu, kenako mpaka kumchiuno, ngati kuti mukuloledwa, mukugwira ntchito yanu yonse. Bweretsani kayendetsedwe kake ndikusambitsanso manja anu patsogolo panu, ndikugwirana zala zanu. Ichi ndi kubwereza kamodzi.
- Kupititsa ku V-Sit, kubwereza 5 : Khalani pansi, mawondo akuwerama ndi palimodzi, zidendene zikukhudza pansi. Pewani pamsana panu, pang'onopang'ono, ndipo pamene mukupitirirabe, mutenge miyendo yanu pansi ndikugwirana manja anu kutsogolo kwanu, ndikugwirana pansi pamapeto pake. Nthawi yomweyo mubwerere mmbuyo, ndikubwezeretsanso mabondo anu. Ichi ndi kubwereza kamodzi.
- Pushups wambiri, kubwereza mobwerezabwereza : Yambani pamalo apamwamba, mitengo ya kanjedza pansi pansi pamapewa anu, miyendo yowonjezereka. Finyani mapewa anu palimodzi, ponyani chifuwa chanu pang'ono pakati pa mapewa anu, kenaka musani mapewa anu pang'onopang'ono, kuchititsa chifuwa chanu kuwuka ngati msana wanu ukufutukuka. Ichi ndi kubwereza kamodzi.
Maulendo Okwanira AMRAP
Inde, ngati mukuyang'ana chizoloŵezi chokwanira, mukhoza kuchita chilichonse cha AMRAP ya McFarland tsiku lomwelo. Kungothamanga mwamsanga kuti muwonjezere kutentha kwa thupi lanu, ndiye yambani ndi aerobic amphamvu AMRAP, yokonzekera mphindi 8 mpaka 10 mphindi. Tengani mphindi ziwiri mpaka zisanu, malinga ndi kukula kwa thupi lanu, ndiye yesani mphamvu AMRAP kwa mphindi zisanu ndi zitatu kapena zisanu ndi zitatu. Mukamaliza, mutenge mphindi pang'ono, ndipo mutsirize ndi kuyenda kwa AMRAP, kumaliza maminiti 6 mpaka 8. Ntchito yonseyi imakhala yosachepera 30 minutes, koma mwakhala mukutsutsa mphamvu zanu, chipiriro, ndi kuyenda kwanu nthawi zonse. Osati moyipa pa ntchito ya tsiku.