Iyi 10-Minute Yekupedzisa Workout Yakagadzirirwa Kupedza Misungo Yako

Zvemukati

• Headcutter
• Roll Back to Jump
• Push-Up
• Ipsilateral Side Lunge
• Renegade Row
• Burpee Ruoko Kuburitswa
• Ongororo ye

Zvinogona kuve zvinoyedza zvakanyanya kukanda tauro pakupera kwekurovedza muviri. (Uye pane mamwe mazuva, kungoshanda zvachose kunogona kuva kukunda kwechokwadi.) Asi kana une chimwe chinhu chasara kuti upe, kukanda mukupedza dambudziko pamagumo epurogiramu yako kunogona kuva kunopa mubayiro mukuru. Kusvika padanho rekutsamwa kwakazara pakupera kwekurovedza muviri kunobatsira iwe kugadzikana nekusundira pamusoro pekupwanya-kupisa matani emakori uye kuvaka simba semhedzisiro. (Heano maitiro ekuzvimanikidza iwe paunenge uchishanda uri wega.)

Iyi seti-mineti seti yekufamba kubva kwaBarry's Bootcamp naNike tenzi mudzidzisi Rebecca Kennedy yakagadzirirwa kuitirwa kusvika kumagumo eiyo Workout kuti ikuendese iwe kumucheto kwenzvimbo yekutyora iyoyo. (Unoda kutarisisa zvakanangana nepakati pako here? Wedzera izvi zvina oblique zviitwa zvakare.) Zviri kwauri kuti uzvisundire kusvika painogumira. Isu hatisi kukumbira zvakawandisa kubva kwauri-chete mashanu akachena reps eaya matanhatu mafambiro.

Inoshanda sei: Ita imwe neimwe kufamba kwenhamba ye reps yakaratidzwa. Mushure meimwe denderedzwa, wapedza.

Iwe uchada: A kettlebell uye seti ye dumbbells

Headcutter

A. Mira netsoka dzakafara zvishoma kudarika hip-width zvakaparadzana, kettlebell pauriri pakati petsoka. Hinji kumberi muhudyu kuti ubate kettlebell mubato, uchidzoka wakatwasuka.

B. Chenesa kettlebell kusvika pachipfuva: simudza chepamusoro muviri kuti umire, uchityaira magokora mudenga. Wobva wazviisa padhuze nembabvu, uchichinja kubata bata kettlebell nenyanga, pasi pebhero ichakatarisa pasi.

C. Ne kettlebell yakashongedzwa pamberi pechipfuva, ita squat.

D. Mira, uchimanikidza kettlebell zvakananga pamusoro.

E. Reverse kufamba kudzoka kunzvimbo yekutanga.

Ita 5 reps.

Roll Back to Jump

A. Mira nemakumbo pamwechete, wakabata dumbbell muruoko rumwe nerumwe nemativi.

B. Squat pasi kuti ugare pasi, uchikunguruka uchidzokera kumashure pamapendekete mabvi akasunga. Magokora ari padhuze nembabvu, akakotama pamadhigirii makumi mapfumbamwe, akabata zvimedu zvembambo pakukora kwedumbu-bhatani.

C. Tenderera kumberi kuti udzokere kumakumbo uye kusvetuka, zvidhoma nemativi. Mhara zvinyoro nyoro uye nekukasira rovera kumashure kuti utange inotevera rep.

Ita 5 reps.

Push-Up

A. Tanga munzvimbo yakakwirira yepuranga.

B. Chipfuva chezasi kusvika magokora aita 90-degree angle, core tight uye mahudyu anoenderana nemuviri wese.

C. Dzvanya kubva pasi kuti utwasanudze maoko uye udzokere kunzvimbo yekutanga.

Ita 5 reps.

Ipsilateral Side Lunge

A. Bata kettlebell muruoko rwerudyi, yakakwenenzverwa pakureba kwepfudzi.

B. Buda negumbo rekurudyi uchipinda mugomba repadivi, uchichengeta gumbo rekuruboshwe rakatwasuka asi risina kukiyiwa.

C. Svetera kubva kurudyi tsoka kuti udzokere kumashure kusvika pakati uye dzokera kunzvimbo yekutanga.

Ita zvishanu reps padivi.

Renegade Row

A. Tanga munzvimbo yakakwirira yepuranga, akabata dumbbell muruoko rumwe norumwe.

B. Row left dumbbell kusvika pachipfuva, uchichengeta body square kusvika pasi.

C. Pazasi kuruboshwe dumbbell pasi, wobva wadzokorora neruoko rwerudyi. Ndiyo 1 rep.

Ita 5 reps.

Burpee Ruoko Kuburitswa

A. Hinge muhudyu uye pfugama namabvi kuti uise zvanza pasi pamberi petsoka.

C. Svetuka tsoka udzokere pakakwirira puranga uye wakadzika muviri pasi.

D. Simudza maoko kubva pasi uye uende mberi, biceps nenzeve. Woisa maoko pasi pemapfudzi wodzvanya muviri kure neuriri, uchifamba nepapuranga rakakwirira uye uchisvetuka makumbo uchienda kumawoko.

E. Svetuka, uchisvika pamaoko pamusoro.

Ita 5 reps.

Ongororo ye