Mokhoa oa ho Hlōla Liphoofolo tsa Lebokose—le Boikoetliso ba ho Qhoma Lebokose bo Tla Hlōla Tsebo ea Hao

Litaba

• Lebokose la Jump Workout Melemo le Liphapano
• Kamoo U ka Etsang Jump Box
• Lebokose la Malebela a Foromo ea ho Jump Workout
• 6 Lebokose la Jump Workout lea tsamaea
• Matla a Pistol Squat
• Push-Up ea Multilevel
• Jackknife
• Ho koaloa ha lebokose
• Fokotsa Lehlakore la Lehlakore
• Jump ea Lebokose la Burpee
• Tlhahlobo bakeng sa

Ha u e-na le nako e fokolang ea boikoetliso, boikoetliso bo kang ho qhoma lebokose e tla ba mohau oa hau o pholosang - mokhoa o tiileng oa ho otla mesifa e mengata ka nako e le 'ngoe le ho fumana molemo o moholo oa cardio ka nako e le' ngoe.

Stephany Bolivar, mokoetlisi oa CrossFit le mokoetlisi oa botho ho ICE NYC o re: "Boikoetliso bona bo reretsoe ho ba mokhatlo oa 'mele o felletseng, o potlakileng, o phatlohang ebile o laoloa."

Ntle le ho sebetsa mesifa ea hau ho tloha hloohong ho ea monoaneng, ho ikoetlisa ka lebokose (ho bonts'itsoeng mona ke mokoetlisi ea thehiloeng ho NYC Rachel Mariotti) le hona ho u phephetsa ho sebetsa ho mahlale a lipapali joaloka botsitso, botsitso le tšebelisano. (BTW, mona ke mehato ea 4 ea bohlokoa ea ho ba moatlelete ea molemo.) Karolo e molemohali: ha ho hlokahale hore u be le lebokose le khethehileng la plyometric ho e etsa. Sebaka se seng le se seng se phahameng, se bataletse ebile se tsitsitse se tla etsoa, ​​joalo ka litepisi kapa benche ea serapa sa boikhathollo.

Lebokose la Jump Workout Melemo le Liphapano

Nakong ea karolo e nyolohang ea mokhatlo ona, o tla sebelisa li-core, glutes, quads, hamstrings, manamane esita le matsoho ho itšireletsa ka lebokoseng. Ha o fihla nakong ea ho ikoetlisa ka lebokoseng, li-quads tsa hau li tla etsa boholo ba mosebetsi. Etsa bonnete ba hore u eme hohle ha u fihla ka holimo ho lebokose ho fumana katoloso e feletseng ea letheka, ho bolela Bolivar. Matla a phatlohileng a sebelisitsoeng ketsong ena a kena ka har'a likhoele tsa hau tse matla tse sisinyehang ka potlako. (Mona ke thuto ea mesifa e hlokang ho tseba ho feta.)

Haeba u le mocha oa ho ikoetlisa ka lebokose-haholo-holo haeba u tšohile ha u leka ho falla-aha matla ka ho tseba hore plyometrics e tsamaea fatše pele. Ho qhomela holimo, ho tlola naleli, ho qhoma le ho tlola kaofela ho tla u thusa ho ba le matla a ho phatloha a hlokahalang ho tseba ho qhomela lebokoseng. (Tsela tsena tse 10 tsa matla a pyo ke sebaka se setle sa ho qala ho haha ​​​​matla bakeng sa ho ikoetlisa ka lebokose.) Ha u se u itokiselitse, leka lebokose le tlaase kapa mohato oa litepisi pele u fallela ho e telele.

Ha u ntse u phutholoha haholoanyane ka ho tlōla ha lebokose, u ka sebelisa mabokose a malelele kapa ua a leka ho apara seaparo se boima (kapa hona ho se etsa lebokose la burpee), ho fana ka maikutlo a Bolivar. Ho tlola lebokoso la leoto le le leng ke tsela e 'ngoe ea ho phahamisa ntlha ena. Ho etsa hore ts'ebetso ena e be le tšusumetso e tlase, o ka hata ka lebokoseng, o fapanyetsana hore na leoto lefe le isang karabo e ngoe le e ngoe, ho bolela Bolivar.

Kamoo U ka Etsang Jump Box

1. Ema kapele ho lebokose le maoto a bophara ba mahetla.
2. Swing matsoho le hinge letheka morao ka sefuba se selelele, mokokotlo o bataletse, le mokokotlo o kopaneng.
3. Tsoela pele ka matsoho, u sebelisa matla a ho qhomela holimo le ho ea pele hanyane, u koale butle ka maoto a mabeli ka ho feletseng lebokoseng.
4. Ema, u notlelle mangole 'me u atolose letheka. Ka hloko khutlela fatše fatše.

Etsa lihlopha tse 2 ho isa ho tse 3 tsa makhetlo a 3 ho isa ho a 5.

Lebokose la Malebela a Foromo ea ho Jump Workout

• Leka ho lula fatše ka bonolo kamoo ho ka khonehang. (Ho lula ho matla le ho feta ho bolela khatello e eketsehileng manonyeletsong a hau. Ithute haholoanyane hore na ke hobane'ng ha sena se le bohlokoa ho qoba.)
• Laola ho theohela lebokoseng ka ho boloka mantlha a hau a tšoarehile.
• Ho etsa bonnete ba hore o tlolela pele haholo, ikemisetse ho lula haufi le bohareng ba lebokose.

6 Lebokose la Jump Workout lea tsamaea

Ho qhomela ka lebokose ho hole le ntho feela eo u ka e etsang ka lebokose la plyo; ha e le hantle, li-platform tsena li ka etsa hore hoo e ka bang ntho leha e le efe e sisinyehe haholo kapa e thata-thata.Mokoetlisi Adam Kant, mothehi oa Intrepid Gym ho Hoboken, New Jersey, o re: "Moemeli e mong le e mong o qobella 'mele oa hau ho hira mesifa e mengata ho ts'oasa moea kapa ho teba ka tlase ho ikoetlisa joaloka squats."

Tsoela pele ho phenya ho leka lebokoseng le tukang la Kant ho qhomela potoloho ea boithapollo — ikemisetse ho e etsa makhetlo a mane ho feta - mme o ise mmele oa hau boemong bo latelang. (Ebe u leka tsena tse ling tsa boikoetliso ba mabokose a plyo tse sa tloleng ka lebokoseng.)

Matla a Pistol Squat

Sepheo: mofeng le maoto

• Ema lebokose le shebaneng le litsoe tse kobehileng ka mahlakoreng. Tsamaea ka lebokoseng ka leoto le letona e le hore e haufi le lehlakore le letšehali ka leoto le letšehali ka pel'a hao haufi le lebokose.
• Butle-butle lengole le letona likhatong tse 90, o theole serethe se letšehali ho leba fatše, o thella fatše ha ho khonahala; otlollela matsoho ho ya pele ho bapisa.
• Khutlela ho ema 'me u potlakele ho khutlela morao ho qala. (Related: Hobaneng ho tseba Squat ea Leoto le le Leng e Lokela ho ba Sepheo sa Hau se Latelang sa Boikoetliso ka mor'a ho sisinya Lebokose lena la ho Jump Workout)

Etsa makhetlo a 14; chencha mahlakore u phete.

Push-Up ea Multilevel

Lipheo: mahetla, sefuba, li-biceps le abs

• Qala fatše ka lepolanka le felletseng, palema ea leqele fatše, lehlakoreng le letona la palema haufi le lehlakore le letšehali.
• Etsa sutumetso, u theola sefuba ho ea fatše, ebe u tobetsa ho qala.
• Tsamaea ka matsoho le maoto ho ea ka ho le letona, u behe palema ea letsoho le letona haufi le moeli o ka ho le letona, letsoho le letšehali haufi le moeli o letšehali, 'me u hate maoto ho ea ka ho le letona.
• Etsa lebokose le holimo, ebe u tsamaea matsoho le maoto ho ea ho le letona hape e le hore palema ea leqele e haufi le lehlakoreng le letona la lebokose mme palema e letona e fatše.
• Etsa push-up ho tlatsa 1 rep.

Etsa palo e 3 ea reps.

Jackknife

Sepheo: mahetla, triceps, le abs

• Lula ka pele ho lebokose, liatla li phomotse lebokoseng ka lehlakoreng le leng la letheka. Otlolla matsoho le ho sotha letheka pele ho setulo se khumameng ka mangole, lirethe fatše.
• Koba likhahla likhato tse 90 ka mor'a hao, u theola letheka ho ea fatše ha u ntse u tlisa lengole le letšehali ho ea sefubeng.
• Otlolla matsoho, ho theola leoto le letšehali ho ea fatše; chencha mahlakore ebe u pheta ho pheta rep 1.
• Etsa hore ho be thata le ho feta: Qala ka maoto a atolositsoeng, lirethe fatše, 'me u phahamise leoto le letšehali le tšoanang le fatše.

Etsa 14 reps.

Ho koaloa ha lebokose

Lipheo: abs

• Lula ka lebokoseng, matsoho ka mahlakoreng.
• Ho leka-lekana ka koteng le ho tlisa matsoho hanyane mahlakoreng, liatla, ho holofatsa 'mele morao likhato tse 45 le ho holisa maoto pele hore mmele o thehe mohala o otlolohileng.
• Itšoare, u khumame ka sefubeng ha u ntse u atamela pele.
• Khutlela sebakeng se otlolohileng 'me u phete.
• Etsa hore ho be bonolo: Boloka liatla li bataletse lebokoseng. (E amanang le: Workout e Ntle e Ntle ea Basali)

Etsa 14 reps.

Fokotsa Lehlakore la Lehlakore

Lipheo: mahetla, abs, le butt

• Qala ka lepolanka le lehlakoreng fatše, 'mele o phahamisitsoeng ka letsohong le letona, maoto a kentsoe ka letsohong le letšehali ka holim'a lebokose le holimo le letheka le phahamisitsoeng fatše.
• Etsa hore ho be thata le ho feta: Phahamisa leoto le letšehali ha u ntse u tšoere lepolanka.

Tšoara metsotsoana e 30; chencha mahlakore u phete.

Jump ea Lebokose la Burpee

Lipheo: matsoho, abs, mofeng le maoto

• Ema ka mor'a lebokose le squat, u behe liatla tsa bophara ba mahetla fatše fatše ka pel'a maoto.
• Khutlela maotong hape maemong a lepolanka ka botlalo.
• Potlakela ho qhomela maoto ka bobeli pela matsoho.
• Ho tloha boemong ba squat, tlolela lebokoseng (hata haufi le lebokose pele ha ho hlokahala).
• Khutlela fatše ka lebokoseng 'me u phete lebokose le reng ho ikoetlisa ho tloha qalong.

Etsa 14 reps.

Tlhahlobo bakeng sa