Mesebetsi ea AMRAP e toba, e thata ebile e sebetsa. Taba ena e bonolo-AMRAP e emela "mekhoa e mengata ka hohle kamoo ho khonehang," kapa ka lehlakoreng le leng, "ho pota-pota ka hohle kamoo ho ka khonehang." Ho sa tsotellehe hore na u etsa'ng, u etsa lipapali tse ngata tsa boikoetliso bo le bong ka nako e le 'ngoe, kapa ka linako tse ling tse ngata tsa ho ikoetlisa ka nako e sa lekanyetsoang.
Botle ba ho itlosa bolutu ke ka tsela e bonolo ea mofuta ona. "Ho etsa mesebetsi ea AMRAP ho u thusa hore butle-butle u matlafatse matla a hao le matla a hau a boima ka boima ba 'mele oa hao feela," ho rialo CJ McFarland, Hlooho ea Matla le Hlooho ea Koetliso ea Boikoetliso ba Onnit Academy, Austin, TX. Lebaka ke hore sepheo sa mosebetsi o mong le o mong se itšetlehile ka sebōpeho le lebelo la ho ithaopela.
Ka mohlala, haeba u tlatsa AMRAP kajeno ho bona hore na ke likoloi tse kae tse phethehileng tsa li-squats tsa moea tseo u ka li qeta ka metsotsoana e 60, 'me u etsa AMRAP e tšoanang beke e latelang le beke ka mor'a moo, u tla qala ho ntlafatsa butle-butle palo ea pheta-pheta u ka e qeta ha u ntse u boloka foromo e ntle.
Ha e le hantle, ho qetela metsotsoana e 60 ea li-squats tsa moea le ho e bitsa letsatsi hase AMRAP ka mokhoa o tloaelehileng ka ho fetisisa oa setšoantšo. "Ho khothalletsoa hore u qale ka metsotso e tšeletseng ho isa ho e robeli ea mosebetsi," McFarland e re, ho hlokomela hore boholo ba AMRAP bo thehiloe ka mokhoa oa potoloho moo ho ikoetlisa tse ngata ho etsoang morao-rao ka nako ea ho ikoetlisa.
"Hang ha u se u fihlile ho itšetlehile ka ho ikoetlisa, 'me u tloaetse ho etsa boiteko bo tsitsitseng, u ka kena moeling oa metsotso e 10 ho ea ho 15 bakeng sa AMRAP ka' ngoe."
Ho fanoa ka palo e kholo ea ho ikoetlisa le mekhoa ea ho ikoetlisa u ka kopanya hammoho ho theha AMRAP, menyetla e ke ke ea fela, empa McFarland e fana ka mantsoe a seng makae a keletso eo u ka e sebelisang ketsong efe kapa efe:
- Leka ho boloka lebelo le tsitsitseng ho pholletsa le lengolo le leng le le leng la AMRAP . Hoa tloaeleha ho qeta potoloho ea pele kapa tse peli ka lebelo le potlakileng, ebe o lieha haholo ha mosebetsi o ntse o tsoela pele. Leka ho ithaopela, ho ela hloko mokhoa oa hau le boemo ba phefumoloho. "Ho boloka liphello tse sa tsitsitseng ho ba le molemo o moholo mosebetsing o tsitsitseng," McFarland o re.
- Sebelisa nako e tšoanang ea AMRAP pele ho qeto ea bonyane mananeo a mabeli pele u eketsa nako . Ka ho etsa mosebetsi o tšoanang ka bonyane liketsahalo tse peli tse fapaneng, ho kenyeletsa nako e telele eo ue arolelitseng ho tlatsa AMRAP, u tla khona ho hlahloba ntlafatso ea hau. Joaloka mohlala o boletsoeng nakong e fetileng o nang le metsotsoana e 60 ea li-squats, haeba u tseba hore na ke likoloi tse kae kapa likoloto tseo u li qetileng ha u leka ka lekhetlo la pele, ua tseba hore na ho tla nka eng ho otla rekoto ea hau ha u leka ho etsa kemiso.
Haeba u se u itokiselitse ho fana ka boiteko, McFarland e fana ka mekhoa e latelang ea ho ikoetlisa ea AMRAP:
Boima ba 'mele AMRAP bakeng sa Matla a Matla
"Potoloho ena e tla ntlafatsa tlhahiso ea hau e tloaelehileng ea 'mele, kapa GPP, kaha litlhahlobo li khethile sepheo se seng le se seng ke mokhoa oa motheo oa sephaka, squat, hinge, push, pull, le lunge," McFarland e re. Sheba boikoetliso bo sebetsang ho YouTube:
- Air Squat, ho pheta-pheta ka makhetlo a 10 : Ema hole le maoto. Tšoara letheka ka morao 'me u khumame, u tlose mariti ho ea fatše. Ha li-quads tsa hau li lekana le fatše, hatisa letheka pele 'me u atolose mangole. Ena ke pheta-pheto e le 'ngoe.
- Pushup, tse 5 kapa tse 10 tse pheta-phetoang (boloka palo e lumellana le eohle ea AMRAP): Qala sebakeng se phahameng sa pushup ka liatla tsa hau tlas'a mahetla a hao, maoto a hao a atolositsoe ka botlalo. Koola likhahla tsa hao mme u theolele sefuba sa hau fatše. Ha u le lihlong feela ho ama fatše, hatella ka liatla tsa hao mme u atolose likhapha tsa hao, u khutlele sebakeng sa pele. Ena ke pheta-pheto e le 'ngoe.
- Khutlela Lunge, mefuta e 3 kapa e 5 ho pheta-pheta ka leoto (boloka palo e lumellana le AMRAP eohle): Emisa e telele, maotong a hao a le hole-lehlakoreng le leng. Ema leoto la hao le letšehali morao, u jale bolo ea leoto la hao le serethe sa hao se letšehali se phahame. Koba mangole ka bobeli le ka tlase lengole ho ea fatše. Nakoana pele e ama, tobetsa ka serethe sa hau le letona 'me u khutlele ho ema, u khutlisetse leoto la hao le letšehali sebakeng sa pele. Ena ke pheta-pheto e le 'ngoe. Tlatsa likhahla tsohle ka leoto le le leng pele u fetola mahlakoreng.
- Tlhaloso ea ho hlahisa litlhapi, ho pheta-pheta makhetlo a 10 : Leshano ka mpa ea hao le matsoho a hao a fetisitsoe ka pel'a 'mele oa hau, a phunyeletsoa hanyenyane feela joalokaha eka ke "Y," liatla tsa hao li shebane. Ho boloka mahetla a hau a theoha fatše 'me molumo oa hau o tsitsitse, phahamisetsa matsoho ka bobeli holimo kamoo u ka khonang fatše, ebe o ba theolela fatše. Ena ke pheta-pheto e le 'ngoe.
Hopola, haeba ena ke teko ea hau ea pele ea AMRAP, beha timer metsotso e tšeletseng kapa e robeli 'me u bone hore na ke lipotoloho tse kae tseo u ka li phethang. Sepheo ke ho tsoela pele, kahoo leka ho se phomole kapa ho nka khefu lipakeng tsa ho ikoetlisa kapa ho potoloha.
Boima ba 'mele AMRAP bakeng sa Matla a Aerobic
Haeba u khathetse ke mesebetsi ea setso sa cardio, McFarland e fana ka tlhahiso ea ho itlhahisa ho AMRAP ena. O re: "Li-exercising tse khethiloeng li u nolofalletsa ho tsoela pele ka nako e telele le mokhathala o fokolang haholo." Sheba boikoetliso bo sebetsang ho YouTube:
- Ho Jumping Jacks, ho pheta-pheta ho 10: Qala ho ema. Hlakola maoto ka morao ha u ntse u otlolla matsoho. Khutsa maoto a hau hape ho ea pele ha o khutlisetsa matsoho a hao mahlakoreng a hau. Tsoela pele ka potlako kamoo u ka khonang ho tlatsa li-reps.
- Ho nyoloha ha lithaba, ho pheta-pheta ka makhetlo a 10 ka leoto: Qala sebakeng sa pushup fatše, u khumametse ka sefubeng, u shebe leoto le le leng fatše. Ho boloka molumo oa hau o ntse o tsitsitse, otlang maoto ka bobeli, o fetola maemo a bona. Ha u se u theohetse, hang-hang u khutlele maotong ka bobeli moeeng, hape u fetole maemo. Tsoela pele ka potlako kamoo u ka khonang ho tlatsa li-reps.
- Seal Jacks, ho pheta-pheta ho 10 : Qala ho ema. Hlakola maoto ka morao ha u ntse u otlololla matsoho, u li bula ha u ntse u li boloka li lekana le fatše. Khutsa maoto a hau hape ha u ntse u itlama matsoho ka hare ho 'mele oa hau, o otla matsoho. Tsoela pele ka potlako kamoo u ka khonang ho tlatsa li-reps.
- Squat Jumps, ho pheta-pheta makhetlo a 10 : Qala ho ema, maotong a maoto-hole le hole. Tšoara letheka la hao morao 'me u theohele ho squat. E ile ea phatloha holimo, ea tlōla moeeng. Naha fatše ka mangole 'me u lutse u lutse hanyenyane. Eo ke phetoho e le 'ngoe. Tsoela pele ka potlako kamoo u ka khonang ho tlatsa li-reps le foromo e phethahetseng.
Le hoja ho tloaelehile ho etsa AMRAPs metsotso e tšeletseng ho ea ho e robeli ha u qala ho qala, ho na le ho fetoha ha maemo ha u atamela ho sebetsa ha aerobic. Haeba u le boemong bo botle ba aerobic, 'me hangata u etsa lithuto tse ngata tsa cardio kapa koetliso e phahameng ea nako, ikemisetse ho eketsa bolelele ba nako bakeng sa AMRAP ena ho 10 kapa metsotso e 15. U ka ba ua phomola ka mor'a ho e etsa hang, ebe o pheta ka lekhetlo la bobeli.
Boima ba 'mele AMRAP bakeng sa Mobility
Sepheo sa ho tsamaea ka sekhahla ke ho u isa qetellong ea mekhoa ea hau ea ho tsamaea ho thusa ka ho feto-fetoha ha maemo 'me, qetellong, ho ntlafatsa tsela eo u tsamaeang ka eona le ho fokotsa bohloko bo amanang le manonyeletso a sa thekeseleng. "Ho tloaelehile ho khetha mekhoa ea ho ikoetlisa kapa mechine e thibelang ho tsamaisana, e leng se ka etsang hore tahlehelo e be ea botšepehi," McFarland e re. "Potoloho ena e tla u lumella hore u koetlise ho fihlela bofelong ba phallo ea hao, u etsa feela ho thusa ho boloka manonyeletso a phela hantle." Sheba boikoetliso bo sebetsang ho YouTube:
- Squat ho ema, ho pheta-pheta 5 : Qala ho ema, maoto lehetla-bophara bo arohane. Fold forward, o fihla matsohong a hao fatše pakeng tsa maoto a hao. Ena ke boemo ba ho qala. Ho boloka molumo oa hau o se o otlolohile, o khumama ka mangole 'me u phunyeletse letheka la hau, ebe matsoho a hau a ntse a le fatše. Eketsa maoto mme u khutlele sebakeng sa pele. Ena ke pheta-pheto e le 'ngoe.
- Litlhapi tse entsoeng ka mahetla a mahetla, tse pheta-phetoang ka makhetlo a 10 : Leshano ka mpa ea hau fatše, matsoho a hao a fetisitsoe ka pel'a hao, liatla li shebane. Etsa sekoti sa hau 'me u boloke matsoho a otlolohileng, u ba hlohlelletse hamorao ka mahlakoreng a hao, ebe u theohela ka lethekeng, joalokaha eka u ntse u tšoaroa ka letsoho, u sebetsa ka tsela ea hau ea ho tsamaea. Khutlisetsa mokhatlo oo mme o otlolla matsoho ka pel'a hao, o tlanya menoana ea hao hammoho. Ena ke pheta-pheto e le 'ngoe.
- Tsoela ho V-Sit, ho pheta-pheta 5 : Lula fatše, mangole a kobehile 'me a kopane, lirethe li ama fatše. Etsa sefahleho ka morao, u tsoele pele, mme ha u ntse u tsoela pele ka ho laola, u kokotse maoto a hau fatše mme u fihle matsoho a hau ka ho toba ka pel'a hau, o ama fatše qetellong ea phallo ea hau. Hang-hang u khutlele morao hape, u khutlisetse mangole holimo. Ena ke pheta-pheto e le 'ngoe.
- Pushups e mengata, ho pheta-pheta ka makhetlo a 10 : Qala sebakeng se phahameng sa mapolanka, lifate tsa palema fatše tlas'a mahetla a hao, maoto a atolosoa. Finyella maqhubu a mahetla hammoho, o lahlela sefubeng hanyenyane pakeng tsa mahetla a hao, ebe o khaola maqhubu a mahetla, o etsa hore sefuba sa hao se phahame ha mokokotlo oa hao o ntse o eketseha. Ena ke pheta-pheto e le 'ngoe.
Routine e feletseng ea AMRAP
Ha e le hantle, haeba u batla tloaelo e tloaelehileng, u ka etsa e 'ngoe le e' ngoe ea AMRAP ea McFarland ka letsatsi le le leng. Etsa sekhahla ka potlako ho eketsa mocheso oa 'mele oa hao, ebe u qala ka AMRAP ea matla aerobic, e ikemetseng bakeng sa potoloho ea metsotso e robeli ho isa ho e 10. Nka khefu ea metsotso e peli ho ea ho e mehlano, ho itšetlehile ka boemo ba hao ba ho ikoetlisa, ebe o etsa matla a matla a AMRAP ka metsotso e tšeletseng ho isa ho e robeli. Ha u qetile, nka nako e 'ngoe e khutšoanyane,' me u qete ka tsamaiso ea AMRAP, ue qetelle ka metsotso e tšeletseng ho ea ho e robeli. Mosebetsi oohle o phaella ho feta metsotso e 30, empa u tla be u phephetse matla a hao, mamello ea hao le ho tsamaea ha hao ka mokhoa o le mong feela. Ha se sebe bakeng sa mosebetsi oa letsatsi.