Iyi 25-Minute Cardio Workout Vhidhiyo Inoratidza Simba Kudzidziswa hakufanirwe Kunonoka.

Zvemukati

• Simudza
• Pec Deck yekudzvanya
• Imwe-Arm Yemberi squat yeku Press
• Kurutivi Bend Dhonza
• Imwe-Arm Burpee Deadlifts
• Ongororo ye

Kumwe kusanzwisisika kwakajairika pamwe nekurovedza muviri-uye kusimudza masimbi, kunyanya-ndeyekuti iwe unofanirwa kushandisa kushandisa azvakawanda yenguva mune yekurovedza kuti uwane zvibodzwa. Icho hachisi chokwadi. Unogona kupedza awa rimwe chete kana maviri pajimu zvishoma nezvishoma uchisimudza zviyero uye, chokwadi, ona kumwe kukura kwemhasuru (senge, toti, Dombo). Kana kuti unogona kucheka nguva yekuzorora uye kurongedza zvakanyanya musekondi yega yega kuti udikitira uye kubuda mukati memaminitsi makumi maviri nemashanu.

Iyi dumbbell redunhu yekurovedza kurovedza kubva kune ese-nyeredzi murairidzi Jen Widerstrom ndiyo muenzaniso wakakwana: Iyo maminetsi mashanu wedunhu iwe yaunodzokorora kashanu kwemaminetsi makumi maviri nemashanu yekudzidzira iyo inopetana sesimba uye cardio mune imwe. (FYI heino mutsauko pakati pekudzidziswa kwedunhu uye kudzidziswa kwepakati.) Kana uri reallllly crunched for time, ingoita round rimwe chete. Yakavimbiswa, mafambiro aya anokwana kuita kuti iko kuita maminetsi mashanu kuve nekuwanda zvakanyanya (uye, hei, cherokurovedza muviri kuri nani pane kusaita maekisesaizi).

Jen's genius zita reiyi dunhu dhiraidhi? A "Pfupi Square." Iwe unoita mafambiro mashanu kwemaround mashanu, ari maminetsi mashanu ega ega. Izvo hazvisi kuwana zvakapusa pane izvo. (Kana iwe uri mune izvi, iwe uchada maJen's Mazuva makumi mana Kupwanya Zvinangwa Zvako Chinetso futi.)

Inoshanda sei: Ita imwe neimwe kufamba kweminiti imwe, uchiparadzanisa nguva sekuratidzwa. Ita 5 marounds akazara, uchizorora zvishoma pakati pekutenderera kwega.

Iwe uchada: Iyo seti yemwenje dumbbells, uye imwe yepakati- kusvika inorema-huremu dumbbell

Simudza

A. Mira nemakumbo zvakapamhama zvishoma kupfuura mafudzi-akapamhama akapatsanurwa, maoko ari munzvimbo yakagadzirira pamberi pechipfuva.

B. Mune kumwe kumhanya kumhanya, squat pasi kutsvaira ruoko rwerudyi pasi pasi kuruboshwe uye kumusoro, sekunge uri kutora chimwe chinhu pasi.

C. Sezvo ruoko rwerudyi ruchisvika kuzosangana neruoko rweruboshwe, mira uye svetuka kuyambuka rutsoka rworuboshwe pamberi kurudyi.

D. Pakarepo svetuka tsoka kuti udzokere kunzvimbo yekutanga, wobva wadzokorora kune rimwe divi: tsvaira ruoko rweruboshwe uchitevedza pasi uye svetuka rutsoka rwerudyi kumberi.

Dzokorora kweminiti imwe.

Pec Deck yekudzvanya

A. Mira netsoka hudyu-hupamhi parutivi, wakabata dumbbell (mashanu kusvika gumi pondo) muruoko rumwe nerumwe. Rack dumbbells kusvika pamapfudzi uye maoko akavhura kuti agadzire nzvimbo yechinangwa chekutanga: triceps inotambanudzirwa kunze kumativi uye inofananidzwa pasi, magokora akakotama pa90-degree angles, uye zvanza zvakatarisa mberi. Bata core mukati mekufamba kuti mbabvu dzirege kufuratira.

B. Batanidza chipfuva kusvina magokora pamwechete pamberi pechipfuva, kumbomira kana magokora ari pamberi pemapendekete.

C. Vhura maoko kuti udzokere kunzvimbo yechinangwa, wobva wadzvanya dumbbells kumusoro, uchichengeta maoko pamusoro pemapfudzi.

D. Zvishoma nezvishoma dzikisa maoko kumashure kune chinangwa positi chinzvimbo kuti udzokere kunzvimbo yekutanga.

Dzokorora masekondi makumi matatu panguva inononoka, inodzorwa nhanho, wobva wamhanyisa kwemasekondi makumi matatu ekupedzisira.

Imwe-Arm Yemberi squat yeku Press

A. Mira netsoka dzakafara zvishoma pane hupamhi hwehudyu uye dumbbell rimwe muruoko rworuboshwe rakakweshwa pamberi pechipfuva, chanza chakatarisa kurudyi uye gokora rakapinzwa mukati. Tambanudzira ruoko rwerudyi kudivi kuti uenzanise.

B. Inhale uye hinge pazviuno nemabvi kuti udzike mu squat, chengetedza musimboti wakabatanidzwa.

C. Dhinda nepakati-petsoka kuti umire, uchityaira mahudyu kumberi uye uchishandisa iyo yekumhanyisa kumanikidza iyo dumbbell pamusoro.

D. Zvishoma nezvishoma kudzikisa dumbbell kudzokera kunzvimbo yekutanga.

Dzokorora kwemasekondi makumi matatu kune rumwe rutivi.

Kurutivi Bend Dhonza

A. Mira nemakumbo chiuno-upamhi kupatsanura uye imwe dumbbell (gumi kusvika pa25 mapaundi) kuruoko rweruboshwe kunze kwekunze kwekurudyi uye ruoko rwerudyi kuseri kwemusoro, gokora richinongedzera kudivi.

B. Inhale uye ubatanidze musimboti kudzivirira mbabvu kuti dzisatsve kuenda kumberi, wozokotamisa torso kuruboshwe kuruboshwe kudzikisa dumbbell padivi pegumbo reruboshwe.

C. Exhale kusimudza torso kudzoka nepakati uye zvishoma kurudyi kudhonza iyo dumbbell kumusoro kuruboshwe kuruboshwe.

D. Lower dumbbell uye ruramisa torso kuti udzokere kunzvimbo yekutanga.

Dzokorora kwemasekondi makumi matatu kune rumwe rutivi.

Imwe-Arm Burpee Deadlifts

A. Mira nemakumbo zvakapamhama zvishoma kupfuura hudyu-upamhi hwakaparadzaniswa, iine rinorema dumbbell (25 kusvika 35 mapaundi) pauriri pakati pemakumbo, yakafanana nemakumbo.

B. Gadzika pasi kudyara chanza chekuruboshwe pasi uye ubate dumbbell neruoko rwerudyi. Svetuka tsoka udzokere kune yakakwira puranga nzvimbo ine tsoka dzakafara.

C. Svetuka tsoka kumberi kunze kwemaoko kuti ugare mu squat. Mira, uchiwedzera kuburikidza nemabvi uye chiuno kusimudza dumbbell kubva pasi.

D. Dzorera iko kufambisa kuti udzikise dumbbell pasi, chenjera kuti udzokere kumashure uye musimboti wakabatana mukati mese.

Dzokorora kwemasekondi makumi matatu kune rumwe rutivi.

Ongororo ye