8 Matsanancin Ƙalubalen Ƙwarewa

Wadatacce

• M Mudder
• CrossFit
• RUBUTU
• Bayani na P90X
• Hauka
• Koyarwar Dakatarwar TRX
• Tabata Training
• Barry's Bootcamp
• Bita don

Idan kun riga kun dace, yana iya zama ƙalubale don nemo ayyukan motsa jiki waɗanda ke da ƙalubale don taimaka muku haɓaka matakin motsa jiki har ma da ƙari. Mun tafi nemo wasu daga cikin mafi girman motsa jiki a kusa don taimakawa dacewa ya dace! (Gargaɗi: Muna ba da shawarar kawo ruwa, tawul, da kuma yiwuwar aboki don rayar da ku kafin yunƙurin kowane ɗayan waɗannan hanyoyin horo mai ƙarfi).

M Mudder

Da farko? Wataƙila ƙalubalen dacewa mafi ƙarfi da muka taɓa gani-har abada. Ƙaddamar da 'Tough Mudder' saboda dalili, wannan hanya mai tsangwama mai tsawon mil 10 da ake yiwa lakabi da "mafi wahala a duniya" yana da ƙalubalen ƙalubale (wanda Sojoji na Musamman na Biritaniya suka tsara) kamar 12-ft. ganuwar, ramukan laka na ƙarƙashin ƙasa, kuma suna gudana ta hanyar wutar lantarki 10,000.

Idan kun gaji da horo don marathon, triathlon, wataƙila har ma da baƙin ƙarfe, wannan na iya zama cikakken sabon ƙalubale a gare ku. Kawai a shirye don rattaba hannu kan 'kawar da mutuwa' kafin shiga.A zahiri, yana da tauri, inda manyan masu fa'idodin motsa jiki ke zuwa don su harbi bututun nasu! Masanin ilimin motsa jiki da kuma babban mai horarwa Amy Dixon ya kira shi "mahaukaci," (amma ya kammala shi) kuma Paul Katami, mashahuran mai horar da lafiyar jiki, ya kammala tseren a bara, yana kwatanta shi a matsayin "daya daga cikin kalubalen jiki mafi wuyar da na fuskanta. " (Amma yana shirin dawowa a bana). Tsammani abin ke faɗi wani abu!

Don ƙarin bayani: Toughmudder.com

CrossFit

Hoto yana tura tayoyi masu nauyi a fadin wuraren ajiye motoci, hawa igiyoyi, da ɗaga kan kan zoben motsa jiki ... a'a, tabbas wannan ba gidan motsa jiki bane. Ya da CrossFit! Bisa lafazin CrossFit, sune "babban ƙarfi da shirin kwantar da hankula don yawancin makarantun 'yan sanda da ƙungiyoyin ayyukan dabara, rukunin ayyukan soji na musamman, gwarzayen gwanayen yaƙi, da ɗaruruwan sauran fitattu da ƙwararrun' yan wasa a duk duniya."

Idan kun riga kun kasance cikin ƙoshin lafiya, wannan aikin na iya zama abin da kuke buƙata don kammala karatun digiri don dacewa da matsayin 'fitattu'. Nemo wuri kusa da ku, ko kuma kawai bi CrossFit "WOD" (motsa jiki na rana) akan gidan yanar gizon su.

Don ƙarin bayani: CrossFit.com

RUBUTU

Mai kama da tsari ga Crossfit, SEALFIT, wanda tsohon Kwamandan Seal Navy Mark Divine ya kirkira, "an tsara shi don haɓaka tunanin mayaƙi da jiki wanda ya haɗa da mutum gaba ɗaya. tare da tawaga. "

Za ku shiga cikin 'ruhun jarumi' tare da ƙwallo, jakunkuna, kettlebells, horon Tabata, da ƙari yayin kowane motsa jiki-duk wanda Devine ya tsara. Ku ciyar da ƙarshen mako a "KOKORO" (sansanin taurin hankalinsu) kuma ku yi horo tare da shi da tawagarsa a zahiri, ko ku bi WOD ɗin su akan layi.

Don ƙarin bayani: Sealfit.com

Bayani na P90X

Wanda aka yiwa lakabi da "matsananciyar motsa jiki na gida" da P90X Workout da P90X 2 (sabbin jerin jerin abubuwan da aka fitar) sun haɗu da fasahar martial, horon ƙarfi, horo na lokaci, da yoga don ƙalubalantar jikin ku tare da motsi iri-iri da salon motsa jiki don taimakawa haɓaka sakamakonku. . Shirin na kwanaki 90, wanda halayen halayen motsa jiki ke jagoranta, babban mai ba da horo (kuma ɗan wasan barkwanci) Tony Horton, ana isar da shi ta hanyar DVD, wanda ya zo cikakke tare da tsarin abinci. Dole ne ku sami horo don kunna DVD kowace rana, amma Horton zai ba ku iko ta kowane zaman gumi.

Don ƙarin bayani: P90X.com

Hauka

Idan sunan bai ba ku shawara ba, wataƙila ɓacewar Shaun T zai. Hauka wani matsananci Shirin motsa jiki na gida (wanda kamfani ɗaya ne wanda ke samar da P90X ya ƙirƙira) wanda mai ba da horo Shaun Thompson ke jagoranta wanda ke mai da hankali kan nauyin jiki kawai horarwar tazara don haɓaka ƙarfi, ƙarfi, kuma ba shakka, killer abs. Wannan shirin na kwanaki 60 shima ya zo cikakke tare da tsarin abinci mai gina jiki (Bayan haka, ana yin abs a cikin dafa abinci) da kuma motsa jiki na DVD 10. Shirya don yin hauka-da samun sakamako mai ban mamaki!

Don ƙarin bayani: Insanity.com

Koyarwar Dakatarwar TRX

Tabbas, yana da alama mara lahani (Yaya ƙarfin motsa jiki tare da madaurin nailan biyu zai kasance?), Amma wannan kayan aikin na asali yana ɗaukar horo na juriya na jiki zuwa sabon matakin. Kuna buƙatar ma'auni mai ban mamaki da daidaitawa kawai don samun damar yin amfani da TRX, balle a kammala duk shawarwarin da aka ba da shawarar don motsa jiki na TRX, yana mai da shi hanya mai kyau ga masu aikin motsa jiki don ɗaukar motsa jiki zuwa mataki na gaba-a gida, a dakin motsa jiki, ko akan hanya.

Don ƙarin bayani: TRXTraining.com

Tabata Training

Idan baku riga kun haɗa horo na Tabata a cikin aikinku na yau da kullun ba, yanzu yana iya zama cikakken lokacin farawa. Jikinmu yana iya daidaitawa don motsa jiki cikin ƙarancin motsa jiki 20, wanda shine dalilin da ya sa yana da mahimmanci a ƙalubalanci duka tsarin ku na anaerobic da na aerobic tare da motsa jiki kamar Tabata, in ji Jari Love, ƙwararren mai ba da horo kuma tauraro na "Yi Babban Rage: 1000 Hardcore "DVD ba.

"Tabata zai ƙalubalanci masu amfani da ci gaba saboda galibi kuna ƙona carbohydrates a matsayin tushen mai yayin babban motsa jiki, sannan za ku ƙona kitse, wanda tabbas shine mabuɗin ga masu son rage nauyi," in ji Love.

Abu mai mahimmanci don tunawa tare da Tabata (musamman a matsayin mai motsa jiki na ci gaba) shine cewa abin da ya sa ya yi tasiri sosai shine tsananin tsananin lokacin aikin tazara (Yarjejeniyar Tabata shine daƙiƙa 20 na duk ƙoƙarin, biye da sakan 10 na hutawa, maimaitawa jimlar minti 4). Asalin binciken Tabata ya sami mahalarta motsa jiki a 170 bisa dari na su VO2 max-matsakaicin adadin oxygen da mutum zai iya amfani da shi yayin motsa jiki mai tsanani. Yana da matuƙar wuya a yi!

Tabata baya aiki idan kuna yin rikice -rikice masu rikitarwa waɗanda ke ɗaukar lokaci mai tsawo don haɓaka ƙimar zuciyar ku (wannan shine dalilin da yasa muke son waɗannan shawarwarin don zaman Tabata mai kisa).

Barry's Bootcamp

Wataƙila ba a shirye ku tura tayoyi a kusa ko rarrafe ta cikin laka ba, amma har yanzu kuna son sabon aikin motsa jiki. Tafi inda shahararru ke so Kim Kardashian, Jessica Alba, kuma Allison Sweeney (majalisin na Babban Mai Asara) je don a kori ƙafarsu: Barry's Bootcamp. Wannan 'boot -amp' ɗin da ke haifar da sakamako 'yana haɗe tazara na cardio da horo mai ƙarfi tare da sanduna, makada, da dumbbells, duk an saita su zuwa kiɗan nishaɗi kuma jagora ne ta hanyar' m saje. ' Kuna iya tsammanin za ku ƙone kusan adadin kuzari 800-1,000 a kowace awa tare da wannan motsa jiki mai wahala. Ba celeb da ke zaune a New York ko Hollywood ba? Babu matsala. Kuna iya samun ƙwace ganimar ku a gida tare da Barry (da tawagarsa) tare da saitin DVD ɗin sa.

Don ƙarin bayani: Barrysbootcamp.com

Bita don