Vutoli la bootcamp limaphatikizapo kupanga zovuta zosiyanasiyana, thupi lonse lomwe likukonzekera kutsutsa ziwalo zonse za thupi lanu: mphamvu , chipiriro , kulingalira ndi mphamvu . Pali cardio, pali mphamvu ndipo pali matani a masewera olimbitsa thupi omwe angasunge mtima wanu kuti ukhale wokwera maulendo ambiri monga muli nayo nthawi.
Kusamala
Onaninso dokotala musanayambe ntchitoyi ngati muli ndi kuvulala, matenda kapena zinthu zina. Ntchitoyi imapindulitsa kwambiri pochita masewera olimbitsa thupi / apamwamba.
Zida Zofunikira
Zojambula zosiyanasiyana zolemera, mpira wa mankhwala, mpira wa masewera olimbitsa thupi ndi sitepe kapena benchi
Momwe mungapangire zovuta za Bootcamp Challenge
- Gwiritsani ntchito masewerawa mu dera lililonse, limodzi pambuyo pake, ndi kupuma pang'ono pakati pa zochitika
- Pangani dera lililonse kamphindi kochepa, kawiri kawiri
- Sinthani zolemba masewera kuti mugwirizane ndi msinkhu wanu wamagetsi, zida zomwe mulipo ndi zolinga
Kutentha - Kukonzekeretsa Thupi Lanu kuti lizichita zolimbitsa thupi
Onetsetsani kuti mukuwotha ndi mphindi zisanu ndi zisanu za makina kapena chochitika chilichonse cha cardio. Yesani kukanikiza, kuyendayenda, kuthamanga pamalo ena kapena kuyenda kwa cardio kuti magazi anu ayende.
Dera 1: Yambani ndi Burpees
Mabomba
Sungani ndi kuyika manja anu pansi pamapazi anu.
Mu gulu lothamangitsidwa, jambulani kumbuyo mmbuyo mu malo okankhira mmwamba. Dulani mapazi kumbuyo pakati pa manja ndi kuimirira.
Onjezerani kulumpha kumapeto kwa mphamvu yowonjezera, ngati mukufunira kapena, kuti musinthe, yesetsani mapazi mmbuyo mmalo mwa kudumpha.
Bwerezani masekondi 60.
Kutsogolo ndi Kusintha Lunge
Mapangidwe Akumbuyo ndi Kumbuyo
Pogwiritsa ntchito miyeso yolemera / yolemetsa, yesani kumbuyo kwa mwendo kutsogolo.
Bwezerani kuti muyambe, kutukula bondo lakumanzere kuti muzitha msinkhu.
Tengani mwendo wakumanzere kubwerera kumbuyo komwe ndikupunthani zala zazing'ono kuti mubwerere kuti muyambe.
Bwerezani masekondi 30 ndikusintha mbali.
Pushup Jacks
Pushup Jacks
Yambani mu malo apulaneti ndipo muthamangire mapazi anu panthawi imodzimodziyo mutayendetsa ming'onoting'ono kuti mukhale pansi, mukuyenda mozama momwe mungathere. Mu kayendedwe kosalala, kasupe kumbuyo, kudumphiranso mapazi anu pamodzi mu pulasitiki yanu.
Monga kusinthidwa, onetsetsani kuti mawondo akuwerama kuti ateteze m'munsi kumbuyo.
Pitirizani kwa masekondi 30, mupumule mwachidule ndikuyesera masekondi ena 30. Yowza!
Bwerezerani Dera 1 kapena pitani ku dera lotsatira
Dera 2 - Yambani ndi Kumbuyo Lunge ndi Medicine Ball Touch
Lunge Kumbuyo ndi Med Ball Touch
Gwirani mpira wa pamutu pamutu ndikubwerera mmbuyo mumphwa wolunjika ndi mwendo wakumanja.
Dumphirani mwendo mpaka kutsogolo pomwe mubweretse mpirawo kutsogolo. Pitani mofulumira momwe mungathere!
Bwerezani masekondi 30 kumbali iliyonse.
Squat ndi Overhead Press
Squat ndi Overhead Press
Imani ndi phazi-m'lifupi pamodzi ndikugwirizira zolemera zanu zolemera kapena zolemetsa pamapewa kapena kumbali zanu.
Lowani mu squat ndi kukankhira mu zidendene kuti muime. Pa nthawi yomweyo, sankhira zolemera.
Bwerezani masekondi 60.
Lunge Kumbuyo ndi Double Arm Row
Lunge Kumbuyo ndi Double Arm Row
Gwirani zolemera mu dzanja lirilonse ndi kubwerera mmbuyo ndi mwendo wakumanja kupita kumbuyo kumbuyo ndi mwendo wolunjika.
Lembani kutsogolo, kubwereranso pansi, ndi kukoketsani makina awiriwo.
Bwerera mmbuyo kuti uyambe ndi kubwereza kwa masekondi 30 musanayambe miyendo.
Mbali Yam'mbali ndi Hip Drops
Mbali Yam'mbali ndi Hip Drops
Lembani kumbali yanu moyenera pamphumi ndi mapazi (m'chiuno ndi m'mapazi). Ikani bondo pansi kuti musinthe.
Pogwiritsa ntchito chiguduli, chepetsa mchiuno masentimita angapo.
Bweretsani mchiuno ndi kubwereza masekondi makumi atatu kumbali iliyonse.
Bwerezerani Dera 2 kapena pitani ku Dera 3
Dera 3 - Yambani ndi Msilikali Wokha Womangidwa ndi Swing
Squat ndi Swing
Gwiritsani katundu wolemetsa (kapena kettlebell) ndi ochepetsetsa, mutenge kulemera pakati pa mawondo.
Imani, mukulumpha kulemera kwake pamwamba. Gwiritsani ntchito mofulumira ndikugwiritsira ntchito abs, kusunga kumbuyo kuti musapewe kumbuyo kumbuyo.
Bwerezani masekondi 30 kumbali iliyonse.
Kuthamangira Mbali Lunge
Kuthamangira Mbali Lunge
Ikani mapepala a pepala kapena Dothi la Gliding pansi pa phazi lamanzere ndikugwira zolemetsa zolemera mu dzanja lamanzere.
Khalani wolemera mu mwendo wakumanja ndikuweramitsa bondo muja mutayendetsa phazi lakumanzere kumbali.
Tengani kulemera pansi ngati mungathe.
Bwererani mmwamba, mutayendetsa phazi lamanzere pamene mukuima.
Bwerezani masekondi 30 kumbali iliyonse.
Oyera & Zolemba
Oyera ndi Mauthenga
Gwirani zitsulo zolemera / zolemetsa kutsogolo kwa ntchafu ndikukoka mikono mpaka mzere woongoka
Flip ikuwerama ndi kulemera kuti ikhale pamwamba pa mapewa ndi kukanikiza zolemera.
Bweretsani njirayi ndi kubwereza kwa masekondi 60.
Msilikali Wokha Womangirira Pamwamba
Pamwamba pa Squat
Imani muzithunzi zazikulu zogwira zolemera zowoneka mkati mwa manja awiri.
Tenga dzanja lamanja, kulola mkono wakumanzere ukhale pakati pa miyendo. Kuyang'ana mmwamba kudzanja lamanja (mwachisawawa) lochepetsani mu squat mpaka mapewa ali ofanana ndi pansi.
Pewani kumbuyo, kusunga mkono ndi kubwereza masekondi 30 kumbali iliyonse.
Bwerezerani Dera 3 kapena pitani ku Circuit 4
Dera 4 - Yambani ndi Zopopera Zachidwi
Zosakaniza zazing'ono
Imani kutsogolo kwa sitepe, masitepe kapena nsanja yaing'ono.
Gwirani kumanzere kumanzere kumapazi, mwamsanga musunthire mapazi m'mlengalenga ndikuponya phazi ndizabwino.
Masekondi 60 oyenda mofulumira kumapita mofulumira momwe mungathere!
Zigawanika
Zigawanika
Pogwiritsa ntchito miyeso yolemera / yolemetsa, yesani phazi lamanzere pa sitepe kapena nsanja kumbuyo kwanu
Bwerani mawondo ndikuchepetseni m'mwamba (bondo lakutsogolo kumbuyo kwa chala).
Gwiritsani kutsogolo kwa chidendene kuti muimirire ndi kubwereza masekondi 30 ndikusintha mbali.
Pulogalamu Yopangira Nyundo ndi Mphamvu Yamphamvu
Zilembedwa Zomangirira ndi Mphamvu Yamphamvu
Gwirani zolemetsa zolemera ndi manja omwe mukuyang'ana mmenemo.
Mudzapita ku squat ndipo, ngati chiuno chanu chikutsika, yesetsani kulemera kwa nyundo kuti mukhale pansi.
Imani pamene mukuchepetsa zolemera ndikubwezera kwa masekondi 60.
Pezani Zokhumudwitsa
Triceps Kickbacks
Chizindikiro kuchokera m'chiuno ndi kumbuyo kwake, osalowetsa.
Sungani zitsulo pafupi ndi torso ndikuwonjezera mikono kunja kwa inu, mutenga ma triceps.
Lembani pansi ndi kubwereza kwa masekondi 60.
Bwerezani Dera 4 kapena mutha!
Zambiri