Exclusive Barry's Bootcamp Cikakken Jiki

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Idan kun taɓa zuwa ajin Bootcamp na Barry, kun san cewa wasan motsa jiki ne na banza da ƙarfin motsa jiki wanda zai sa ku da gaske cikin yanayi mai nishadi, kiɗan kiɗa. Sa hannu ajin sa'a daya, wanda ya ƙunshi mintuna 25-30 na horon tazara akan injin tuƙi da mintuna 25-30 na horon ƙarfi ta amfani da ma'auni kyauta, makada na juriya da ƙari, an tsara shi don "firgita" jiki don haɓaka tsarin jijiyoyin jini. , yayin taimakawa ƙona calories da gina tsoka. (Idan kuna aiki gwargwadon ƙarfin ku, an ce ajin awa ɗaya zai ƙone calories 800 zuwa 1,000!)

Labari mai dadi shine, idan ba za ku iya zuwa aji ba (ko kuma ba ku da ɗakin studio kusa da ku), har yanzu kuna iya zuwa motsa jiki. Mun haɗu tare da Barry Jay da kansa don kawo muku cikakken aikin motsa jiki na awa ɗaya don ku sami fa'idodin dabarun tazara na musamman a gida, ko a kan tafiya. (Don sigar minti 30, gwada Barry's Bootcamp-Inspired Abs, Butt, da Core Workout!)

Kuna buƙatar:

Ƙwallon ƙafa, bandeji mai juriya, da ma'aunin hannu

Sashe na 1: Treadmill

Da fatan za a lura cewa saurin da aka bayar shawara ce kawai kuma kuna iya aiki da saurin ku. Manufar ita ce ba da duk abin da kuke da shi!

3 min tafiya/jog dumama (3.5 - 6.0 mph)

1 min gudu (6.0 - 8.0)

Gudun 1 min (8.5 ko sama)

1 min murmurewa/tafiya (3.5)

Kira zuwa 2.0

Gudu 1 min (6.0 - 8.0)

Gudu 1 min (8.5 ko sama)

1 min murmurewa/tafiya (3.5)

Kira a 4.0

1 min gudu (6.0 - 8.0)

Gudun 1 min (8.5 ko sama)

1 min murmurewa/tafiya (3.5)

Karfe 6.0

1 min gudu (6.0 - 8.0)

Gudu 1 min (8.5 ko sama)

1 min murmurewa/tafiya (3.5)

Sashi na 2: Aikin bene

Kammala kowane motsa jiki na minti 1.

Hammer Curl

Tsaya tare da faɗin ƙafar ƙafafunku da gwiwoyi dan lanƙwasa, riƙe matsakaici ko nauyi mai nauyi (8-12 lbs) a bangarorinku. Tsayar da gwiwar gwiwar ku a manne a jikin ku da tafukan da ke fuskantar juna, kawo ma'aunin nauyi don hannayenku su kai ga kafadu. Sannan, tare da cikakken motsi, dawo da su ƙasa zuwa cinyoyin ku.

Madaidaiciya Curl

Fara a cikin matsayi guda kamar curls guduma tare da nauyi iri ɗaya. A wannan karon, dabino suna fuskantar waje yayin da hannayensu ke kasa a cinyoyin; ma'aunin nauyi yana fuskantar jikinka lokacin da aka kawo shi zuwa ƙwanƙwasa. Yi wannan motsi, tare da cikakken kewayon motsi, a hankali da sarrafawa, kafin yin sauri.

Fadakarwa

Yanzu, ɗauki hannaye a waje lokacin da ake karkatar da ciki da waje-ma'ana, gwiwar hannu suna manne a gefenku kuma tafin hannu suna fuskantar waje zuwa gefe yayin da kuke murɗawa, yin "V" tare da hannuwanku.

Rubber Band Curl

Tsaya a tsakiyar ƙungiyar juriya, ƙafar kwatangwalo ƙafa, yana riƙe ko ƙarshen ƙarshen ƙungiyar. Tsayawa ɗan lanƙwasa kaɗan a cikin gwiwoyi, aiwatar da madaidaiciyar curls jerin tare da igiyoyin roba maimakon ma'auni. Wannan zai samar da wani daban na ƙonawa!

Tricep Kickback

Tsaya tare da gwiwoyi fiye da lanƙwasa kaɗan, kirji yana fuskantar ƙasa, gindin waje, da baya baya. Tsayawa gwiwar hannu kusa da jiki, kawo nauyi a cikin kirji, sannan mike hannayen gaba daya a bayan ku. Lokacin da aka gyara makamai, ya kamata su kasance cikin layi tare da kwatangwalo.

Tricep Sama

Tsaya da tsayi tare da lanƙwasa kaɗan. Riƙe ma'auni (amfani ɗaya ko duka biyu) sama da kai tare da madaidaiciyar hannaye. Rage nauyi (s) a bayan kai, lanƙwasa a gwiwar hannu. Daidaita gwiwar hannu da dawo da nauyi sama, kuma maimaita cikin motsi mai sarrafawa. Tabbatar ci gaba da yatsun hannu suna fuskantar gaba kuma kiyaye su kusa da juna yadda zai yiwu.

Tricep Skull Crusher

Ku kwanta a kan benci ku ɗaga ma'aunin ku sama da kirjin ku da madaidaitan makamai. Haɗa nauyi tare don su taɓa. Lanƙwasa a gwiwar hannu, sannu a hankali, da rage nauyi don haka su zo kusa da kunnen dama. Ightauke madaidaicin makamai sama da ƙasa zuwa kunnen ku na gaba. Yi na 30 seconds a dama, sannan hagu. (Lura cewa kai yakamata ya kasance a wuri ɗaya a duk lokacin don haka dole ne triceps yayi aiki don kawo saitin ma'aunin daga gefe ɗaya zuwa wancan!)

Kashewa

Tsaya tsayi, ƙafafu kaɗan kaɗan, nauyi a kowane hannu, hannaye a gefen ku. Kawo ma’aunin a gabanka tare da tafukan hannunka suna fuskantar shinshinka, sannan a hankali ku rage nauyi zuwa idon sawun ku, ku mayar da bayan ku yadda yakamata. Yana da game da fitar da gindin ku da kuma tsayar da kafafunku a kan hanya don ku ji aikin a cikin hamstrings. A hankali ka dawo da kanka zuwa tsaye. Wannan motsi shine ba game da sauri. Ya kamata ya zama sannu a hankali da sarrafawa. Idan za ku iya yin haka a gaban madubi, juya gefe don ku iya ganin bayanin martaba kuma ku duba fom ɗin ku. Bai kamata baya ya zagaya kan hanyar sauka ba. Hanya mafi kyau don kula da lebur baya ita ce a ɗaga ƙirjin ku.

Kafada Kawai

Tsaya tsayi kuma "zip" sama da abs yayin da kake ɗaga gwiwar hannu. Yi la'akari da shi azaman zipping sama jaket-farawa daga ƙasa, sa'an nan zip waɗannan ma'aunin nauyi har zuwa haƙar ku!

Deadlift/Kafa kafada

Ci gaba da motsin matattu kuma yayin da kuka zo tsaye, ɗaga ma'auni daga tsayin kwatangwalo zuwa kafadu tare da faɗin gwiwar hannu.

Squat

Riƙe ma'auni a saman kafadun ku (ko a gefen ku) kuma ku ɗauki matsayi mai faɗi. Rike nauyin a cikin diddige yayin da kuke durƙusa gwiwoyi da zurfi, kuna fitar da gindinku. A matsayin gwajin sifa, yi ƙoƙarin girgiza yatsun ku lokacin da kuke ƙasa don tabbatar da cewa duk nauyin ku yana cikin waɗancan sheqa!

Squat Overhead Press

Rage cikin squat, tunawa da tsari daga motsi na ƙarshe. Da zarar a tsaye, kawo ma'auni zuwa kafadu, sannan sama sama don haka ma'aunin nauyi ya kusan taɓawa. Ci gaba da dabino suna fuskantar waje da rungumar hannaye zuwa wuri-wuri, sannan ku dawo da ƙasa a tarnaƙi don squat na gaba.

Latsa Sama kawai

Kawar da squat kuma ku ba kafafunku ɗan hutu don ku iya mayar da hankali kan kafadu da baya.

Sashi na 3: Tumatur

1 min jog (5.5 - 6.5)

Gudu 1 min (8.5 ko sama)

1 min murmurewa/tafiya (3.5)

tseren min 2 (gudun gudu mai girma na 7.0 - 9.0)

1 min murmurewa/tafiya (3.5)

Gudun min 1 (7.0 - 8.0)

Gudun 1 min tare da haɓaka cikakkun maki 2 akan saurin (9.0 - 10.0)

Minti 1 kashe maki ɗaya (8.0 - 9.0)

1 min 2 maki da sauri (10.0 - 11.0)

1 min murmurewa/tafiya (3.5)

1 min na tsere na ƙarshe-tafi don shi!

Sashi na 4: Aikin bene

Grab Kammala kowane motsa jiki don mintuna 1 kowanne.

Daya Dumbbell Jackknife

Kwanta a kan benci a bayanka. Kawo jikinka cikin layi ɗaya madaidaiciya tare da shimfiɗa hannayenku, riƙe da dumbbell guda ɗaya sama da kiyaye kafafu madaidaiciya kuma danna tare, ƙarawa a tsayin hip. Kawo kafafu kai tsaye yayin kawo nauyi a hannayen ku zuwa idon sawun ku, yin siffar "V" tare da jikin ku. Yi ƙoƙarin cire kafadu daga benci gwargwadon iko. A hankali a ƙasa ƙasa kuma a sake ɗaga hannaye da ƙafafu, sannan a maimaita.

Dumbbell Har zuwa Yatsu

Cire motsi mai tsawo kuma kiyaye kafadu daga benci da ƙafafu kai tsaye a digiri 90. Crunch abs yayin da kuke bugun dumbbell har zuwa yatsun kafa.

Crunches

Sauke dumbbell kuma ci gaba da murƙushewa, yana kawo yatsun yatsun zuwa yatsun kafa.

Kick Bike

Kwanciya a bayan ku akan benci, kawo gwiwoyin ku zuwa matsayin tebur, lanƙwasa a kusurwar digiri 90. Kawo makamai a bayan kai, amma a kula kar a takura wuya. Kyakkyawan hanyar tunawa da kada a ja wuyan ku shine sanya yatsun hannu a kusa da kunnuwa. Shouldersaga kafadu daga kan benci, murƙushe ƙusoshin ku yayin da kuke kawo gwiwar gwiwarku ta hagu zuwa gwiwa na dama, kuna miƙa kishiyar (hagu) kai tsaye. Maimaita a wannan gefen, sannan canza. Canjawa zuwa wancan gefe bayan maimaitawa biyu a kowane gefe.

Kick Bike

Ci gaba da keken ƙafafu, kawo kishiyar kishiyar zuwa gaban gwiwa. Yi maimaita ɗaya a kowane gefe maimakon biyu. Yi sauri da zarar kun sami ratayarsa!

Turawa

Ku kawo ƙirji a kusa da ƙasa kamar yadda zai yiwu don ƙara ƙonawa. Fadada kafafu don sa turawa su yi sauƙi. Idan da gaske kuna fama, ku durƙusa.

Plank

Ku zo zuwa gwiwar hannu ku riƙe katako. Ya kamata jiki ya zama layi mai lebur; tabbatar da kiyaye gindin ƙasa kuma a layi tare da sauran jikin.

Lankwasa kan Layi

Sanya gwiwa na hagu a kan benci da ƙafar dama a bayanku, miƙa madaidaiciya. Tare da nauyi mai nauyi a hannu, jera gwiwar gwiwar sama zuwa rufin sa'an nan kuma dawo da hannun baya zuwa matsayi madaidaiciya. Kalubale shine kiyaye kwatangwalo, don haka motsi yana aiki da makamai da abs. Maimaita a gefe kishiyar.

Lat Pull Over

Kwanta a baya kuma ƙara dumbbell mai nauyi sama. Rike hannayen hannu kai tsaye yayin da kuke ɗaga dumbbell daidai akan kirji, sannan ƙasa ƙasa a bayan kai.

Danna Kirji

Komawa kan benci. Miƙa makamai sama da kai, riƙe da nauyi mai nauyi, sannan saukar da shi a cikin ginshiƙin ƙira kafin dannawa.

Rufaffiyar Kirji Danna

Tare da taɓa ma'auni da dabino suna fuskantar juna, ƙasa zuwa ƙirji, sannan danna baya sama.

Hammer Press

Tare da dabino suna fuskantar juna, kawo ma'auni sama da ƙirji tare da madaidaiciyar hannaye. Tsayar da ma'aunin nauyi kaɗan, ƙasa zuwa ƙirji, sannan danna sama.

Latsa Hammer, Rufe Rufe Combo

Haɗa motsi biyu na ƙarshe ta hanyar haɗa ma'auni tare don maimaita ɗaya, sa'an nan kuma raba ma'auni don wakilai na gaba. Maimaita na minti 1.

Kun yi!

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