Aiki Kawai da kuke Bukatar Ku Yi Horarwa don Rage Matsala

Wadatacce

• 1. Tsarin Tsari
• 2. Tsugunawa zuwa Hannun Kafa
• 3. Ja-Up
• 4. Kwado Squat Tuba
• 5. Kwallon Magunguna
• Bita don

Tsare-tsare masu hana ruwa gudu, irin su Tough Mudder, Rugged Maniac, da Spartan Race, sun canza yadda mutane suke tunani game da ƙarfi, juriya, da ƙoshin lafiya. Ko da yake yana ɗaukar ƙuduri don gudanar da 10K, nau'ikan nau'ikan nau'ikan shinge suna ja daga nau'ikan ƙarfin tunani daban-daban da ƙalubalanci tsokoki waɗanda ba ku taɓa sanin kuna da su ba. (Idan har yanzu kuna kan shinge game da yin rajista don ɗaya daga cikin waɗannan tseren, ga wasu ƙarin dalilan da ya sa ya kamata ku ciji harsashi kuma ku shirya don ƙazanta.)

Waɗannan abubuwan da suka faru suna mulkin ɗan wasa na farko a cikin ku (ku sani kuna son ƙazanta a asirce), don haka horonku ya kamata ya zama kamar ɗan iska. Gudun matsakaita-tsauri akan injin tuƙi ba zai yanke shi ba.

"Babban kuskuren da za ku iya yi lokacin horo don tseren tseren hanya shine rashin ɗaukar matakin digiri 360 wanda ke shirya jikin ku don rarrafe ba na al'ada ba, rataye, ja, da tura cikas," in ji mai horar da motsa jiki Rachel Prairie.

Anan akwai mahimman motsinta guda biyar don yin shiri a zahiri da tunani don cinye wuta, bango, laka, da sandunan biri.

Yadda za a yi: Kammala wannan mintina 30, motsawar motsa jiki na motsa jiki sau biyar aƙalla sau biyu a mako, haɗe tare da azuzuwan HIIT na yau da kullun da kumfa suna birgima don aiwatar da kinks. Idan kun ba da duk abin da kuke da shi, za ku girbe fa'ida, sauri, da fa'idodin motsi a cikin rabin lokacin tseren tsere na minti 60, kuma za ku yi aiki da ƙungiyoyin tsoka da yawa a cikin tsari. A lokacin da ranar tseren ta zo, za ta ji kusa kusa da yin wasa a cikin laka fiye da shan wahala ta hanyar cikas dattin cikas.

Abin da kuke buƙata: Dumbbells (ko ƙararrawa), mashaya mai jan hankali (ko makamancin haka), ƙwallon magunguna

1. Tsarin Tsari

Prairie ta ce, "Gasar tseren ƙalubale ta dogara da ƙwarewar nauyin jikin ku," wanda shine dalilin da yasa ta ce a fara kowane zaman horo tare da wannan jerin abubuwan da ke ƙarfafa tsokar da ake amfani da ita don rarrafe da sauri.

• Plank tare da Ƙafar idon sawu: Fara a cikin matsayi. Kawo gwiwa na dama zuwa kirji kuma ka matsa hannun hagu zuwa cikin idon idon dama. (Kusan kamar kuna shiga cikin alamar tattabara a cikin yoga.) Koma kafa zuwa bene kuma maimaita a gefe guda, danna hannun dama zuwa idon sawun hagu. Ci gaba da bangarori dabam dabam. Cika maimaita 10 a kowane gefe.
• Babban Plank tare da Hannun hannu Isa: Handaga hannun dama daga ƙasa kuma kai tsaye kai tsaye a layi tare da kafada. (Hakazalika ga matsayin karen tsuntsu ba tare da ɗaga kafa ba.) Sanya hannun a ƙasa. Maimaita a gefe, ɗaga hannun hagu daga ƙasa. Ci gaba da bangarori dabam dabam. Kammala 10 reps a kowane gefe.
• Hannun Hannun Hannun Hannun Hannun: Fara daga cikin mayafin goshi, sauke kwanyar dama zuwa ƙasa, yana shawagi sama da bene. Mayar da kwatangwalo zuwa tsaka tsaki kafin faduwa kwatangwalo na hagu zuwa sama sama da bene. Maimaita tsari. Cika maimaita 10 a kowane gefe. Rage ƙasa zuwa yatsun hannu kuma bari ƙashin dama ya faɗi ƙasa, yana shawagi sama da bene. Mayar da kwatangwalo zuwa tsaka tsaki kuma sauke zuwa gefen hagu. Maimaita don 10 reps a kowane gefe.

Cika saiti 3 ko 4 tare da daƙiƙa 60 huta a tsakani.

2. Tsugunawa zuwa Hannun Kafa

Wannan jimlar motsin jiki yana ƙara ƙarfi kuma, idan an yi shi da sauri a cikin ɗan gajeren lokaci, yana gina filayen tsoka da sauri, wanda zai iya haɓaka saurin tserenku gaba ɗaya cikas. Prairie ta ce "Idan dole ne ku yi tsalle don kama wani abu a cikin tseren, tsokokin ku za su yi sauri da sauri," in ji Prairie. Ka yi tunani: kamo hannayen sandunan birrai na sama.

• Yin amfani da saitin dumbbells mai haske ko ƙararrawa (riƙe sandar da ɗan faɗin faɗuwa fiye da kafadu), kawo nauyi don hutawa a cikin raƙuman matsayi kusa da kirji a tsayin kafada kuma zauna a cikin ƙaramin tsugunnawa. Latsa ta dugadugansa da fitar da nauyi kai tsaye sama yayin da kuke zuwa tsaye, matse ƙugi yayin tashi. Sannu a hankali rage nauyi baya zuwa matsayi mai nauyi kuma maimaita motsi.

Kammala saiti 3 zuwa 4 na reps 20.

3. Ja-Up

Matsalolin da ke buƙatar motsin ɗagawa "zai zama abu mafi wahala da za ku yi a tseren hanya mai cikas," in ji Prairie. Bugu da ƙari, tare da laka, ruwa, da gumi, haɗe mashaya, igiya, tsani, da dai sauransu, na iya zama mafi wayo. Sa'ar al'amarin shine, idan kuna gwagwarmaya, abokin aiki ko abokin tseren tsere mai taimako na iya taimaka muku, don haka kada ku damu idan ba za ku iya samun nasarar yin ɗaga kan ku ba tukuna. Waɗannan dabaru na iya taimaka muku haɓaka ƙarfi don isa wurin, kodayake. Ko kun fara kan mai koyar da dakatarwa ko ku ƙulla wata ƙungiya a kan sanduna don ba ku ƙarfi, Prairie ta ce "yin motsi akai -akai yana da mahimmanci." Ga yadda.

• Yin amfani da zobba, sanduna, sandunan biri, ko mai dakatarwa, ɗauka da hannu biyu. Yin amfani da bayanku, kirji, ƙashi, da hannayenku, ɗaga jikinku sama, ɗaga kirji, kuma mafi dacewa, chin sama da mashaya. Sannu a hankali, tare da sarrafawa, komawa ƙasa zuwa mataccen rataya. Maimaita.

Kammala yawan maimaitawa gwargwadon iyawa cikin mintuna 10 zuwa 15, hutawa ko gyara kamar yadda ake buƙata.

4. Kwado Squat Tuba

Gina jimiri da kwaikwayon tasirin bugun zuciya na cardio tare da wannan motsi guda ɗaya. Idan kun san jin son dainawa lokacin da kuke yin wannan burpee na ashirin, to zaku gane ƙarfin tunanin da ake buƙata don samun ta hanyar waɗannan ƙwaƙƙwaran squat, kuma kuna buƙatar juriya ta hankali yayin tserenku. Prairie ya ce "Wani ɓangare na tseren hanya na cikas ana shirye-shiryen tunani don samun iko ta hanyar rashin jin daɗi da zafi," in ji Prairie.

• Fara da tsayawa. Da sauri sanya dabino a ƙasa a gabanku kuma kuyi tsalle ko komawa cikin babban katako. Ba tare da ɗaga dabino ba, yi tsalle ko ƙafar ƙafa zuwa waje na makamai kuma, yin amfani da ƙafafunku, da sauri zo tsaye da tsalle a saman. Maimaita motsi, tafiya don sauri.

Kammala saiti 3 na reps 10.

5. Kwallon Magunguna

Wannan wani babban aikin motsa jiki ne mara kyau wanda gaba ɗaya ke ƙone zuciyar ku. Prairie ta ce "Wannan aikin zai taimaka muku kasancewa cikin kwanciyar hankali da ƙarfi a saman da ba a daidaita ba, juzu'i, zobba, da jakar jaka," in ji Prairie. Dole ne a yi wannan aikin a mafi yawan ƙoƙari.

• Rike ƙwallon magani mai nauyi mai matsakaicin nauyi, tsayawa da ƙafafu ɗan faɗi fiye da nisan hip. Tashi zuwa yatsun kafa tare da kwallon sama da kai. Slam kwallon da ƙarfi kamar yadda za ku iya tsakanin ƙafafunku. Squat don ɗaukar kwallon kuma maimaita motsi.

Kammala saiti 3 na reps 10.

Bita don