Basa re AMRAP rakananga, rakasimba, uye rinobudirira. Icho chirevo chiri nyore-AMRAP inomiririra "shanduro dzakawanda sezvinobvira," kana kutaura, "zvakasiyana-siyana sezvazvinogona." Chero nzira, uri kuita zvese zvekare zvekuvhidzira imwechete sezvaunokwanisa munguva yakatarwa yakatarwa yenguva, kana sehuwandu hwakawanda hwezvedzidzo zvekuita sezvaungagona munguva yakatarwa nguva.
Runako rwekudzidzira huri mukunzwisisa kwemaitiro. "Kuita basa re AMRAP kunokubvumira kuti zvishoma nezvishoma uwedzere simba rako uye aerobic simba nemutoro wenyama yako chete," anodaro CJ McFarland, Head Strength uye Mamiriro eChiping for Coach for Onnit Academy Gym muAustin, TX. Ichi ndechekuti chinangwa chekuita basa rimwe nerimwe chiri pafomu uye kuzvidzora.
Somuenzaniso, kana ukazadza AMRAP nhasi kuti uone kuti ndezvipi zvakadzokorora zvakakwana zvemhepo squats unogona kupedza mumasekondi makumi matanhatu, uye iwe unoita AMRAP imwechete vhiki inotevera uye vhiki inotevera, iwe uchatanga kuona kuvandudzwa zvishoma nezvishoma nhamba yekudzokorora iwe unogona kugumisa paunenge uine maitiro akanaka.
Zvechokwadi, kungopedzisa masvondo makumi matanhatu e-air squats uye kuchidana kuti zuva haisi AMRAP mune zvakanyanya shanduro yekushandiswa kwemaitiro. "Zvinokurudzirwa kuti utange nemaminitsi masere kusvika masere ekushingaira kwebasa," McFarland inotaura, ichicherechedza kuti akawanda AMRAP anosungirirwa mumutambo wedunhu apo maitiro akawanda anoitwa kudzokera shure kumusana kwehuwandu hwekuita basa.
"Kana wapedza kugadziriswa pakudzidzira, uye iwe wakashandiswa kuchengetedza kushanda nesimba, unogona kuenda kumakamuri gumi nemaminitsi gumi nemashanu kweEAMRAP imwe neimwe."
Zvichipa nhamba yakawanda yezvidzidzo uye zvinokonzerwa iwe unogona kubatanidza pamwe chete kuti uite AMRAP, mikana inenge isingagumi, asi McFarland inopa mazwi mashomanana emazano iwe unogona kushandisa kune chero chiitiko:
- Edza kuchengetedza kufamba kwakasimba kune imwe neimwe AMRAP . Zvakajairika kupedzisa rutsoka rwekutanga kana maviri pakukurumidza, saka kunonoka zvakanyanya sezvo basa rinopfuurira. Edza kuzvidzora iwe, kunyatsoteerera fomu yako nekufema kwemufaro. "Kuchengetedza maitiro akaenzana kunoguma mune zvakanyanya kubatsiro kubva mubasa rakasimba," anodaro McFarland.
- Shandisa nguva yakatarwa yakatarwa ye AMRAP nguva yezvikamu zviviri zvishoma usati wawedzera nguva . Nokuita zvakanyatsodzidzisa zvimwechetezvo panguva dzinenge mbiri dzakasiyana, kusanganisira urefu hwenguva yawakagovera kupedzisa AMRAP, uchakwanisa kuongorora kuvandudza kwako. Sezvakaitwa mumuenzaniso wakataurwa kare uye nemasekondi makumi matanhatu emhepo, kana iwe uchiziva kuti ndezvipi zvakasvibirira kana zvese zvawakapedza mukuedza kwako kokutanga, unofunga kuti chii chachatora kuti urove rekodhi yako nguva inotevera iwe uchiedza kuita.
Kana iwe wakagadzirira kupa maitiro ekuedza, McFarland inopa maitiro ekutevedza okuitwa AMRAP anotevera:
Muviri Weight AMRAP yeSimba Simba
"Dunhu iri richaita kuti urongwa hwako hugadziriswe, kana kuti GPP, sezvinoitwa maitiro anoshandiswa nechinangwa choga chechimiro chemafambiro, sarat, hinge, kusveta, kuvhomora, uye kumira," anodaro McFarland. Ona maitiro ekuita pane YouTube:
- Air Squat, kudzokorora gumi : Simira netsoka dzako pamapfudzi ari kure. Dzvinyirira zviuno zvako uye ufugame mabvi ako, udzikise maruva ako kumucheto. Kana zviyero zvako zvakafanana nechomukati, shandisa zviuno zvako mberi uye wedzera mabvi ako. Iyi ndeyekudzokorora.
- Pushup, 5 kana 10 kudzokorora (chengetedza nhamba yakagadzirirwa yose ye AMRAP): Tanga uri panzvimbo yakakwirira yepamusoro nepamaoko ako pasi pemapfudzi ako, makumbo ako akazara zvakanyanya. Bhenza mabote ako uye udzike chifuva chako pasi. Paunenge uchinyara kubata pasi, pinda nepakati pezvanza zvako uye wedzera zvidzitiro zvako, kudzokera kunzvimbo yekutanga. Iyi ndeyekudzokorora.
- Reverse Lunge, 3 kana 5 kudzokorora pamagumbo (chengetedza nhamba yacho yakakwana ye AMRAP yose): Mira zvakakwirira, tsoka dzako dzakaputika-kure. Tora rutsoka rwako rworuboshwe kumashure, uchidyara bhora retsoka dzako nerutiro rwako rworuboshwe rwakasimudzwa. Bhendi mabvi maviri uye pasi nechezasi kuruboshwe kumativi. Nguva pfupi isati yasvika, pinda nepakati chechitsitsinho chako chekurudyi uye dzokera kumire, udzorere rutsoka rwako rworuboshwe kudzokera kunzvimbo yekutanga. Iyi ndeyekudzokorora. Ita zvose zvakasungwa pamagumbo rimwe musati machinja mapande.
- Inowanikwa Y Inoratidzira, kudzokorora gumi : Nhema pamusoro pedumbu rako nemaoko ako akawedzerwa pamberi pomuviri wako, akadzungaira zvishoma kunze kana akaita "Y," zvanza zvako zvinotarisana. Kuchengeta mapepa ako akasimudza pasi uye muto wako wakasimba, simudza maoko maviri sepamusoro sezvaunogona kubva kubva pasi, udzikise pasi zvakare. Iyi ndeyekudzokorora.
Yeuka, kana ichi chiri chiedza chako chekutanga che AMRAP, sarudza timer kwemaminitsi matanhatu kana masere uye ona kuti ndezvipi mashepu unogona kuupedza. Chinangwa ndechokuramba uchifamba, saka edza kusazorora kana kutora mapurogiramu pakati pekudzidzira kana kutenderera.
Mutumbi Weight AMRAP yeAerobic Capacity
Kana iwe wakaneta nemabasa echechi cardio, McFarland inoratidzira kufungidzira mune iyi AMRAP. "Zvidzidzo zvakasarudzwa zvinokubatsira kuti urambe uchifamba kwenguva yakareba uye uine simba shoma shoma," anodaro. Ona maitiro ekuita pane YouTube:
- Jumping Jacks, kudzokorora gumi: Tanga kumira. Svetera tsoka dzako gare gare apo iwe uchisunga maoko ako pamusoro. Dzorera makumbo ako kumashure apo iwe unounza maoko ako kumashure ako. Ramba uchikurumidza sezvaunokwanisa kuti upedze reps.
- Kupinda kweGomo, kudzokorora gumi pamagumbo: Kutanga pane chinzvimbo chekusimudzira pasi, uchidhonza rimwe bhandi kumapfupa ako, uchibata rumwe rutivi rutsoka kusvika pasi. Kuchengeta torsi yako yakasimba, svetuka tsoka mbiri mumhepo, uchinje nzvimbo dzavo. Mushure mokubata pasi, pakarepo gadzira tsoka mbiri mbiri kumashure, zvakare kuchinja nzvimbo. Ramba uchikurumidza sezvaunokwanisa kuti upedze reps.
- Seal Jacks, kudzokorora gumi : Tanga kumira. Svetera tsoka dzako gare gare apo iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchitsemura maoko ako, uchivhura iyo uchidzichengetedza. Tambanudza makumbo ako kumashure apo iwe unosungira maoko ako kuti uite pamberi pomuviri wako, uchirova maoko ako pamwechete. Ramba uchikurumidza sezvaunokwanisa kuti upedze reps.
- Squat Anopepuka, kudzokorora gumi : Tanga kumira, tsoka dzechiuno-kure kure. Dzvinyirira muhudyu mako zvakare uye ude pasi mu squat. Dzidzai kumusoro, muchikwira mumhepo. Ita zvishoma nezvishoma nemabvi ako uye zviuno zvakakotama zvishoma. Ndiyo imwe rep. Ramba nekukurumidza sezvaunogona kuti upedze reps nefomu yakakwana.
Kunyange zvazvo zvichitarisa kuita AMRAPs kwemaminitsi matanhatu kusvika masere paunotanga kubuda, pane zvimwe zvinonzwisisika paunosvika pakushanda kweaerobic. Kana iwe uri munharaunda yakanaka yeaerobic, uye kazhinji uchiita zvinyorwa zve cardio kana kukwirira kwemazuva ekudzidzira, usununguka kuwedzera nguva yenguva iyi ye AMRAP kusvika pamaminitsi gumi kana gumi nemashanu. Unogona kutozorora mushure mokuzviita kamwechete, wozodzokorora kechipiri.
Mutumbi Weight AMRAP yeMobility
Chinangwa chekufambisa basa ndechekutora iwe kumagumo ekufamba kwako kuti ubatsire nekugadzikana uye, pakupedzisira, kuwedzera mararamiro ako ekufambisa uye kuderedza marwadzo anowanikwa nemajoka asingagadziriswi. "Zvakajairika kusarudza maitiro kana mishonga inokonzera kushamwaridzana, izvo zvinogona kukonzera kurasikirwa muhutano hwakabatana," anodaro McFarland. "Dunhu iri richakubvumira kuti udzidzise kusvika kumagumo ekufamba kwako, uchiita zvakakwana kuti uchengetedze mapepa ako ave noutano." Ona maitiro ekuita pane YouTube:
- Squat kumira, 5 kudzokorora : Tanga kumira, tsoka pfudzi-kuparadzanisa. Fold mberi, kusvika mumaoko ako kusvika pasi pasi pamakumbo ako. Iyi ndiyo nzvimbo yekutanga. Kuchengeta marwadzo ako zvakananga, pfugama namabvi uye kuisa zviuno zvako muchikwata chechikwata, maoko ako achiri pasi. Wedzerai makumbo enyu uye dzokera kunzvimbo yekutanga. Iyi ndeyekudzokorora.
- Inowanikwa Shoulder Handcuffs, kudzokorora gumi : Nhema pamimba yako pasi, maoko ako akatambanudzwa pamberi pako, zvigadziko zvinotarisana. Itai kuti musimboti wako uye uchengete maoko ako zvakananga, uvaise kunze kwemajeri ako kumativi ako, ipapo iwe uchienda kumakumbo ako, sekunge iwe uri kuiswa musungwa, uchishanda kuburikidza nehuwandu hwakazara hwekufamba. Dzorera chikamu uye shandisa maoko ako kumashure pamberi pako, kuisa minwe yako pamwechete. Iyi ndeyekudzokorora.
- Rollover kuV-Sit, 5 Kudzokorora : Gara pasi, mabvi akarembera uye pamwe chete, zvitsitsinho zvakabata pasi. Dzokera kumusana wako, kuwedzera, uye apo iwe uchipfuurira mberi nekutonga, svetuka makumbo ako pasi uye usvike mawoko ako pakarepo pamberi pako, uchibata pasi pamagumo ekufamba kwako. Nenguva iyo dzokera shure zvakare, uchidzosera mabvi ako kumashure. Iyi ndeyekudzokorora.
- Pushups yakawanda, kudzokorora gumi : Tanga panzvimbo yakakwirira yepuranga, mapende pasi pasi pasi pamafudzi ako, makumbo akawedzerwa. Svetesa mapepa ako epafudzi pamwe chete, achidonha chifuva chako zvishoma pakati pemapfudzi ako, zvino tora mapepa ako ari oga, zvichiita kuti chifuva chako chimuke sezvo musana wako uchiwedzera. Iyi ndeyekudzokorora.
A Full AMRAP Routine
Zvechokwadi, kana uri kutsvaga muitiro wakazara, iwe unogona kuita imwe yeAmerica McFarland pazuva rimwechete. Ingoita zvigaro zvekukurumidza kuti uwedze muviri wako wekushisa, uye tanga neAerobic simba AMRAP, uchida kuita semaminiti masere kusvika gumi. Tora kupedza kwemaminitsi maviri kusvika mashanu, zvichienderana nehutano hwako, ipapo ita simba AMRAP simba kwemaminitsi matanhatu kusvika masere. Paunopedza, tora imwe nguva shoma shoma, uye apedze nekufamba kwema AMRAP, kuchipedzisa mumaminitsi matanhatu kusvika masere. Basa rose rinowedzera kusvika pasi pemaminitsi makumi matatu, asi iwe uchave wakatsvaga simba rako, kutsungirira, nekufamba kwose mune imwe nzira. Kwete zvakaipa nokuda kwebasa rezuva.