Iyo 100-Lunge Workout Dambudziko Inoshandura Makumbo Ako kuJell-O

Zvemukati

• Front Lunges
• Kukwira Kwemakomo
• Side Lunges
• Jumping Jacks
• Curtsy Lunges
• Skaters
• Kupatsanura maLunges
• Sumo Burpees
• Lunge Kicks
• Ongororo ye

Lunges inonakidza, inesimba kufamba kuti uwedzere kune yako yekuvhengana kusanganisa ... kusvikira iwe waita yakawanda zvekuti mabvi ako anotendeuka kuita mush uye iwe unorasikirwa nekubatana kwese mumuviri wako wepasi. Kana iyo pfungwa yekupisa makumbo ako kusvika padanho-kana kungori kufunga kwekuaita matoni uye akasimba-se-gehena-anokuita iwe uve nemufaro, saka iyi ndiyo lunge Workout dambudziko kwauri. Yakagadzirwa nemurairidzi Kym Perfetto, aka @KymNonStop, uye achaita kuti uite mapapu usingamire kusvika warova iyo zana rep. (Ingo ita shuwa kuti urikugadzira mapapu nenzira kwayo usati watanga.) Izvo zvese zvichave zvakakosha, asi, kune izvo zvakanyanya kugutsa kupisa-uye zororo rinotapira rekuvapedza vese.

Inoshanda sei: Tevedzera pamwe naPerfetto muvhidhiyo iri pamusoro, kana kufamba nemafambiro nhanho nhanho pazasi. Iwe uchachinjisa yega yega seti yemakumi makumi maviri emapapu neiyo cardio kufamba. Kana wangosvika kumagumo, wapedza-ndiko kuti, kunze kwekunge uchida kuenda 200. (Arms uye abs kunzwa kushaya hanya? Wedzera ichi tauro Workout kuti ushandise muviri wako wepamusoro uye wepakati futi.)

Front Lunges

A. Mira nemakumbo pamwechete.

B. Tora danho rakakura kuenda kumberi nerutsoka rwerudyi, uchimhara zvinyoro-nyoro, uye uchidzika mukati megomba kusvikira pamberi pemabvi aumba 90-degree angle.

C. Bvisa rutsoka rwemberi kuti udzokere kunzvimbo yekutanga, wobva wadzokorora kune rimwe divi.

Ita gumi reps pagumbo rimwe nerimwe.

Kukwira Kwemakomo

A. Tanga munzvimbo yakakwirira yepuranga nemapendekete pamusoro pemaoko uye core tight.

B. Kurumidza kuchinjanisa kutyaira mabvi akananga kuchipfuva, kuchengeta chiuno chiri mumutsara nemapendekete nemapendekete pamusoro pemaoko.

Ita gumi reps kudivi rega rega.

Side Lunges

A. Mira nemakumbo pamwechete.

B. Tora danho rakakura uende parutivi negumbo rerudyi, uchinyura mahudyu kumashure kuti udzike mugomba, ibvi rerudyi richiita 90-degree angle uye gumbo reruboshwe rakatwasuka (asi risina kukiyiwa) kudivi.

C. Sunda kubva parutsoka rwerudyi kuti udzokere kutanga, wozodzokorora kune rimwe divi.

Ita gumi reps kudivi rega rega.

Jumping Jacks

A. Mira nemakumbo pamwechete uye maoko nemativi.

B. Svetuka tsoka dzakaparadzana, uchiunza maoko kudivi nepamusoro.

C. Svetuka tsoka kumashure pamwe chete uye uunze maoko kumativi kuti udzokere kunzvimbo yekutanga.

Ita makumi maviri reps.

Curtsy Lunges

A. Mira nemakumbo pamwechete.

B. Tsika rutsoka rworuboshwe kumashure uye kurudyi, uchidzikira mune yakakombama lunge kusvikira ibvi rerudyi riumbe 90-degree angle.

C. Dhinda pamberi petsoka kuti utsike rutsoka rworuboshwe kumberi kuti udzokere kunzvimbo yekutanga, wobva wadzokorora kune rimwe divi.

Ita gumi reps kudivi rega rega.

Skaters

A. Shift uremu pagumbo rekurudyi rakakotama, kuyambuka rutsoka rworuboshwe kumashure uye kusimuka uchibva pasi.

B. Svetukira kuruboshwe kuti uchinje mativi, uchimhara pagumbo rekuruboshwe rakakotama, tsoka yekurudyi yakayambuka kumashure, ichisimuka pasi.

Ita gumi reps kudivi rega rega.

Kupatsanura maLunges

A. Tanga mugumbo rekurudyi nebvi rekurudyi rakakotama pa90 madhigirii uye gumbo rekuruboshwe rakatambanudzwa kumashure, rakakotama zvishoma.

B. Hop kushandura tsoka, uchimhara mugumbo rekuruboshwe. Enderera mberi nekudzoka nekukurumidza nekukurumidza sezvazvinogona.

Ita gumi reps kudivi rega rega.

Sumo Burpees

A. Tanga netsoka dzakafara kudarika upamhi hwemafudzi.

B. Gara pasi kuti uise maoko akati sandara pasi mukati memakumbo. Svetuka tsoka kudzoka kune yakakwira puranga chinzvimbo.

C. Svetuka tsoka kumberi kumhara kunze kwemaoko, mabvi akakotamirwa mu squat. Simudza torso kumusoro kuti udzokere kunzvimbo yekutanga.

Ita makumi maviri reps.

Lunge Kicks

A. Tanga kumira netsoka pamwechete.

B. Dzokera kumashure negumbo rekuruboshwe mune yakasarudzika lunge, uchiderera kusvikira kumberi mabvi aumba 90-degree angle.

C. Dzvanya mutsoka yekumberi kuti umire pagumbo rekurudyi, uchirovera chitsitsinho chekuruboshwe kuenda kumberi.

D. Pakarepo nhanho kuruboshwe tsoka kurudyi, wobva wadzokorora kune rimwe divi.

Ita 20 reps kune rumwe rutivi.

Ongororo ye