Rip 60: ukuzivocavoca okuvela kuJeremy stroma ngamaluphu TRX (ukuqeqeshwa kokumiswa)

Rip: 60 wuhlelo olususelwa ekuqeqesheni ukumiswa, olwenziwe ngumsubathi wangaphambilini futhi manje ongumqeqeshi uJeremy Stroma. Isakhiwo siyinhlanganisela yokuzivocavoca okusebenzayo, i-plyometric, i-kettlebell namandla okwenza ushintsho oluphelele lomzimba wakho kungakapheli amasonto ayi-8. Ukukhuthazwa kohlelo kube nomthelela kuJillian Michaels, noma ngabe kuhola ukuzivocavoca kwebhonasi okukodwa esifundweni sonke.

I-Training Rip: 60, uzodinga i-TRX ekhethekile yokuqeqeshwa kokumiswa. Lo mkhuba ube yintuthuko yangempela emkhakheni wezinhlelo ezisebenzayo. Ukuziqeqesha ngamaluphu e-TRX kususelwa ekuzivocavoca umzimba okunesisindo sakho ekumelaneni namandla adonsela phansi.

Ngokuzivocavoca ekhaya sincoma ukubuka indatshana elandelayo:

  • Ukuzivocavoca ngeTABATA: amasethi ayi-10 wokuzivocavoca okwehlisa isisindo
  • Ukuzivocavoca okungu-20 okuhle kakhulu kwezingalo ezincanyana
  • Ukugijima ekuseni: ukusetshenziswa nokusebenza kahle kanye nemithetho eyisisekelo
  • Ukuqeqeshwa kwamandla kwabesifazane: uhlelo + lokuzivocavoca
  • Ukuzivocavoca ibhayisikili: ubuhle nobubi, ukusebenza ngokuncipha
  • Ukuhlaselwa: kungani sidinga izinketho ezingama- + 20
  • Konke mayelana ne-crossfit: okuhle, ingozi, ukuzivocavoca umzimba
  • Ukwehlisa kanjani okhalweni: amathiphu nokuzivocavoca umzimba
  • Ukuqeqeshwa okuphezulu kwe-10 okukhulu kwe-HIIT ku-Chloe ting

Incazelo yohlelo iRip: 60

Ukuziqeqesha ngamaluphu e-TRX kusiza ukuthuthukisa ibhalansi, ukushesha nokuxhumana, kukhulise amandla jikelele, ukukhuthazela nokuguquguquka. Ngaphezu kwalokho, uzoqinisa yonke imisipha yakho, kufaka phakathi imisipha ejulile yokuzinza. Lokhu kukuqinisekisa ukuma okuhle nomgogodla oqinile. Amahinji ananyathiselwe emnyango, odongeni noma ophahleni ungenza izivivinyo ngokuya ngemichilo ngezandla noma ngezinyawo zakho.

Okudingayo ukwenza ukuqeqeshwa kokumiswa:

  • ukuqinisa imisipha yomzimba wonke
  • ukuzinzisa umgogodla nokwenza ngcono ukuma komzimba
  • ukwenza ngcono ibhalansi, ubugagu nokuxhumana
  • ukukhipha umzimba nokususa izindawo ezinenkinga
  • ngokuzivocavoca okuhlukahlukene ekhaya
  • ukwenza ubunzima bokuzivocavoca bendabuko futhi uthuthukise ukusebenza kwakho

Uhlelo Lokuhlenga: I-60 ifaka izivivinyo eziyisisekelo eziyisishiyagalombili zemizuzu engu-8-50 esatshalaliswa emavikini ayi-60. Uphinda ukuzivocavoca okufanayo phakathi nesonto (ngezinsuku ezimbili zokuphumula), bese uyibeka bese uya kuvidiyo entsha. Okusho ukuthi, njalo ngesonto uzothola uhlelo olusha. Konke ukuqeqeshwa okuyisisekelo nguJeremy Strom. Ngaphezu kohlelo olukhulu kunamavidiyo amabhonasi amane anemizuzu engama-20-40:

  • Ukuhlanza Amafutha (Jillian Michaels)
  • Imisipha Encikile (St Georges. Pierre)
  • Okwabagijimi (uJeremy Strom)
  • I-Power Yoga (Jeremy Strom)

I-Workout Rip: i-60 yenzelwe ithoni yomzimba Jikelele, ukulahleka kwamafutha nokuthuthuka kokusebenza (isivinini, ubugagu, ukuxhumana). Zikumodi yesikhawu, futhi zimele ukushintshana kokuvivinya umzimba okunesisindo somzimba wakhe. Ukuqala ngesonto lesihlanu lokuqeqeshwa uzodinga i-kettlebell. Ukuzivocavoca okuhlala imizuzwana engama-60 phakathi kwabo kuthatha ukuma okufishane. Ukukhethwa kokuzivocavoca kulula ngisho nakwalabo abangakaze babambe iqhaza ekuqeqesheni ukumiswa. Sekukonke, iRip yohlelo: i-60 ilungele izinga elijwayelekile lokuqeqeshwa, okungukuthi, labo asebevele benolwazi lokuqeqeshwa.

Funda kabanzi mayelana ne-TRX + lapho ungathenga khona

Izici Rip: 60

  1. Ukwenza iRip: 60 uzodinga iluphu yokuqeqeshwa kokumiswa. Ngaphandle kwabo ukuqhuba uhlelo alwenzi mqondo.
  2. Lesi sakhiwo senzelwe amaviki ayisishiyagalombili, uzokwenza izikhathi ezingama-8-4 ngesonto ekhalendeni.
  3. Lolu hlelo lufaka phakathi izivivinyo eziyisisekelo eziyisishiyagalombili zemizuzu engama-8-50 nokuzivocavoca ngamabhonasi ama-60 okwemizuzu engama-4-20, okungafakwanga kukhalenda eliyinhloko.
  4. Ukuzivocavoca okuhlala imizuzwana engama-60, ngokushintshana ngezikhathi ezijulile nezithulile. Uyacelwa uqaphele ukuthi akuwona wonke ama-exercise enziwa ngamaluphu, amanye awo enziwa ngaphandle kwemishini noma izinsimbi (emasontweni wesihlanu kuya kwayisishiyagalombili).
  5. UJeremy Strom unikezela nge-plyometric, funcitonally, amandla, izivivinyo ze-static, izivivinyo zokulinganisela nokuxhumanisa. Uzosebenza kahle kuyo yonke imisipha yomzimba wakho.
  6. I-Rip yokuqeqesha eyinkimbinkimbi: I-60 ilungele ukwehla kwesisindo, ukwehlisa isisindo futhi ithuthukise ithoni yomzimba jikelele.
  7. Izinga eliphelele lohlelo - isilinganiso, izifundo zinomthelela futhi zilungele abantu asebevele benolwazi lokuqeqeshwa.
  8. Ukuzivocavoca ngamaluphu kuhle kakhulu kwabesilisa nabesifazane.
  9. Ukuzivocavoca nge-TRX ukusiza ukuthuthukisa amandla wokuqhuma wemisipha nokuthuthukisa ukusebenza komzimba jikelele.
  10. Ihingi ukuze ulungise kalula izinga lobunzima bokuvivinya umzimba ngokushintsha isikhundla somzimba.

Imishini yokufaneleka: buyekeza + lapho ungathenga khona

shiya impendulo