WTF Kuna Yi da 'ViPR' a Gym?

Wadatacce

• Lunge tare da Horizontal Shift
• Kettlebell Swing Regression
• Single-Leg Romanian Deadlift
• Bita don

Wannan katon bututun roba shine ba robar kumfa kuma tabbas ba rago ne na Medieval ba (kodayake yana iya zama kamar ɗaya). Haƙiƙa ViPR ne -babban kayan aikin motsa jiki mai amfani wanda wataƙila kun gani yana kwance a kusa da gidan motsa jiki, amma ba ku da abin da za ku yi da shi. (Kamar waɗannan allunan ma'auni, na farko a cikin wannan jerin akan WTF? Kayan aikin motsa jiki.)

Wannan shine dalilin da ya sa muka danna mai koyar da Equinox Rachel Mariotti don ƙarancin ƙasa akan wannan kayan aikin: yana da amfani don ƙara jirage daban-daban na motsi zuwa matsakaicin motsa jikin ku, na iya samar da wani zaɓi na juriya ban da nauyin nauyi na yau da kullun, kuma yana iya zama hanya don gyara motsi mai wahala (kamar kettlebell swing).

Sanya waɗannan motsi guda uku tare don kewayawa wanda zai sa ƙafafunku da ganima suna ƙonewa, ko ƙara su cikin aikin motsa jiki na yau da kullun don haɓaka aikin yau da kullun. (Bayan haka, ƙalubalantar tsokoki shine hanya mafi kyau don ganin canje-canje!)

Lunge tare da Horizontal Shift

A. Tsaya tare da ƙafafu tare, riƙe da ViPR ta hannaye a tsayin kafada. Ci gaba zuwa cikin lunge tare da ƙafarku ta hagu.

B. Shift ViPR kai tsaye zuwa hagu don haka ana miƙa makamai zuwa gefen hagu. Ci gaba da ci gaba don kasancewa a wuri ɗaya tare da sauran jikin.

C. Jawo ViPR zuwa tsakiya, sa'annan ku tura ƙafar gaba don dawowa tsaye.

Yi saiti 3 na maimaitawa 8 a kowane gefe.

Kettlebell Swing Regression

A. Tsaya da ƙafafu mafi faɗi fiye da nisa-kwatanci baya. Riƙe ViPR a tsaye tare da hannaye a kusa da saman bututu a matakin ƙirji.

B. Jingina gaba, dogaro da kwatangwalo, don lilo ViPR tsakanin kafafu. Sannan tura kwatangwalo gaba don tura bututu daga jiki, har zuwa tsayin kirji. Kula da hulɗa tsakanin saman bututu da kirji a duk lokacin motsi.

Yi 3 saiti na 15 reps.

Single-Leg Romanian Deadlift

A. Tsaya tare da ƙafafu tare, riƙe ViPR a sarari ta hannun hannu a gaban kwatangwalo. Hover ƙafar hagu daga ƙasa kuma ya jingina gaba, yana ɗora kan kwatangwalo, don rage ViPR zuwa bene. Yayin da kake ƙasa, danƙaƙa gwiwa na dama ka dan ɗaga ƙafar hagu a bayanka don magance ma'auni.

B. Ja da ƙafar hagu baya zuwa ƙasa, kuma a matse gindi da ƙwanƙwasa don ja da gangar jikin zuwa tsaye. Yi ƙoƙarin kada ƙafar hagu ta taɓa ƙasa. Rike kafadu baya, murabba'in kwatangwalo, da matsuguni a duk lokacin motsi.

Yi saiti 3 na 6 reps a kowane gefe.

Bita don