Iyo Yezvishandiso-Mahara maHips uye Chiuno Workout Unogona Iwe Kuita Mune gumi Maminitsi

Zvemukati

• Sumo squat ine Side Reach
• Reverse Curtsy + Punch
• Inochinja Jump Lunge + Yakamira Crunch
• Kukotama Kurutivi Crunch
• Crunch kune Yakazara Side Plank
• Gara-Kumusoro kuGlute Bridge
• Ongororo ye

Gadzirira kuomesa uye nekutaurisa yako yepakati nepakati uye yepasi muviri neiyi 10-mineti yekurovedza yakagadzirirwa kuveza chiuno chako uye chiuno.

Uku kurovedza muviri kunosanganisa zviumbwa zvine simba zvemuviri zvine mutsindo izvo zvine chokwadi chekusiya iwe unopisa, ziya ziya (nenzira yakanaka). Kufamba kwega kwega kunosanganisa pamwe chete musimboti-kusimbisa maekisesaizi uye yakaderera-yemuviri toning maekisesaizi kuti iwe uwane mibairo muhafu yenguva. Uye nekuti chiitiko ichi chinoda zero michina uye isina nzvimbo, unogona kuzviita chero kupi.

Unoda kudikitira zvakanyanya? Dzokorora tsika iyi kamwechete kusvika kaviri kwe20- kusvika kumaminitsi makumi matatu ekurovedza muviri. (Uye kana iwe uchida kuwedzera rimwe repamusoro-muviri basa, tora iyi gumi-maminetsi triceps kurovedza muviri mushure mezvo.)

Sumo squat ine Side Reach

A. Mira nemakumbo pamwechete, maoko kumashure kwemagokora anongedzera kumativi.

B. Svetuka tsoka kunze upamhi kupfuura hudyu-upamhi, zvigunwe zvakanongedzwa, uye udzike mune sumo squat.

C. Kupwanya torso kurudyi kudzvanya zvigunwe zverudyi pasi kuseri kwechitsitsinho chekurudyi, wozodzokera pakati. Dzokorora kune iro divi rakatarisana.

D. Svetuka tsoka pamwe chete kuti udzokere kunzvimbo yekutanga. Dzokorora kweminiti imwe.

Reverse Curtsy + Punch

A. Mira nemakumbo pamwechete, maoko akagadzirira pamberi pechiso.

B. Nerutsoka rwerudyi, dzokera kumashure uye kuruboshwe, uchidzika mugomba rakakombama.

C. Dzvanya mutsoka yekuruboshwe kuti umire, uchityaira ibvi rorudyi kusvika pabvi rakakwirira, uye kurova ruoko rweruboshwe nechemberi kwebvi kurudyi.

D. Reverse motion kuti udzokere kune curtsy lunge uye wotanga iyo inotevera rep. Ramba kweminiti 1, wozodzokorora kune rimwe divi.

Inochinja Jump Lunge + Yakamira Crunch

A. Mira nemakumbo pamwechete, maoko kumashure kwemagokora anongedzera kumativi.

B. Tora danho rakakura kudzoka nerutsoka rwerudyi, uchidzikira mugumbo reruboshwe.

C. Svetuka uye chinja, uchimhara mugumbo rerudyi gumbo.

D. Dzvanya mutsoka yekurudyi kuti umire, uchirovera gumbo rekuruboshwe mberi uye uchirovera zvigunwe neruoko rwerudyi.

E. Pakarepo dzokera kumashure kurudyi gumbo lunge, wobva wasvetuka uye chinja kuti utange unotevera rep. Dzokorora kweminiti imwe.

Kukotama Kurutivi Crunch

A. Pfugama pabvi rekurudyi netsoka yerudyi yakati sandara pasi, mawoko kuseri kwemusoro nemagokora akatarisa kumativi. Svetera tsoka yekurudyi kuruboshwe saka shin yekurudyi inotenderera kune yekuruboshwe kuti utange.

B. Dhinda murutsoka rworuboshwe kuti umire, uchityaira ibvi rorudyi kusvika kudivi, uchirovera kuyedza kubata ibvi rerudyi negokora rerudyi.

C. Zvishoma nezvishoma dzikisa kumashure kunzvimbo yekutanga, uchirovera kurudyi pasi. Enderera kweminiti imwe, wobva wadzokorora kune rakatarisana.

Crunch kune Yakazara Side Plank

A. Nhema wakatarisana pasi nemakumbo akatambanudzwa, ruoko rwerudyi kuseri kwemusoro negokora rakanongedza kudivi.

B. Tyaira ibvi roruboshwe muchipfuva uye kubonyora gokora chairo kumberi kuyedza kubata gokora kusvika pamabvi.

C. Sunungura, wobva wangokungurukira kudivi rekuruboshwe wodzvanya mudenga mupuranga repadivi paruoko rwekuruboshwe, ruoko rwerudyi ruchisvika padenga.

D. Chiuno chepazasi, wobva wamonera kumashure kuti utange rep rep inotevera. Ramba kweminiti 1, wozodzokorora kune rimwe divi.

Gara-Kumusoro kuGlute Bridge

A. Rara wakatarisa mudenga nechitsitsinho chekurudyi wakadzvanyirirwa pasi, ibvi rakatarisa mudenga, uye ruoko rwerudyi kuseri kwemusoro. Gumbo rakatwasuka reruboshwe rinotambanudzwa mumhepo zvichitevedza chidya chekurudyi.

B. Dzvanya muchitsitsinho chekurudyi kuti usimudze zviuno kubva pasi zvakakwirira sezvinobvira.

C. Mahudyu epasi akadzokera pasi, uye crunch up kuti ubate ruoko rwerudyi kune zvigunwe zvekuruboshwe.

D. Ramba kweminiti 1, kudzokorora kune rumwe rutivi.

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Ongororo ye