Iyo 30-Minute Workout yeakavezwa Arms, Abs, uye Glutes neLacey Dombo

Zvemukati

• Plank Tap ine Kutenderera
• Deadlift
• Dumbbell Push-Up neKushandisa Row
• Mushonga Bhora Lunge Anosvetuka
• Biceps Curl ine Shoulder Pop
• Reverse Lunge neTriceps Extensions
• Dumbbell Kurumidza Kupinda Kunze Squat
• Ongororo ye

Paunenge uine maminetsi makumi matatu ekurovedza muviri, hauna nguva yekutenderera. Uku kurovedzwa kubva kune ane mukurumbira mudzidzisi Lacey Stone kuchakubatsira iwe kuita iyo mhedziso yakawanda yenguva yako. Iyo inosanganisa cardio nekuremerwa kwekurovedza muviri kwenguva pfupi asi inopedza simba iyo inosimbisa yako abs, maoko, uye butt nezviyereso. (Usatenge mungano, kusimudza zvinorema hakuite kuti uwedzere.)

Chichava chinetso, asi edza kupfuura nekurovedza muviri uine maminetsi matatu kana mashanu ekuzorora, max, kuti urambe uchinetsa mwero we cardio. Dombo rinokurudzira kuita uku kurovedza muviri (kana yake yepakati-kuuraya mushonga bhora Workout) kaviri pasvondo, pamwe nemamwe maviri mazuva e cardio. Sezvo iwe uchiwedzera kusimba, iwe unozoda shoma uye shoma nguva yekupora.

Zvamunoda: Seti ye15-lb dumbbells, mushonga bhora, uye bhendi rekudzivirira

Inoshanda sei: Ita imwe neimwe kufamba kwenhamba yakatarwa yekudzoka, wobva wadzokorora mbiri dzimwe nguva.

Plank Tap ine Kutenderera

A. Tanga mune yakakwira puranga. Bata bendekete rekurudyi neruboshwe

B. Tenderedza muviri kutarisana kuruboshwe uchisvika kuruboshwe kurudyi.

C. Ruoko rweruboshwe rwezasi pasi.

D. Chinja mativi, uye dzokorora.

Ita makumi maviri reps.

Deadlift

A. Bata dumbbell muruoko rumwe nerutivi, matende akatarisana mukati. Mira nemakumbo zvakapfupika kupfuura mafudzi-akapamhamha kunze kwekukotama zvishoma mumabvi.

B. Hinji pazviuno kuti ukotamire kumberi, uchidzoka wakatwasuka, uchidzikisa zvimedu pamberi pekupenya.

C. Simudza torso uye svina glutes kumusoro kuti udzokere kunzvimbo yekutanga.

Ita makumi maviri reps.

Dumbbell Push-Up neKushandisa Row

A. Tanga mupuranga rakakwirira, uchibata dumbbell muruoko rumwe norumwe. Bend maoko ekudzikisa chipfuva akananga pasi nekusundidzira-kumusoro.

B. Simudza dumbbell yekurudyi uchienda kuchipfuva

C. Dumbbell rezasi rekurudyi kusvika pasi. .

D. Chinja mativi uye dzokorora.

Ita 10 reps.

Mushonga Bhora Lunge Anosvetuka

A. Mira neruboshwe mberi, rutsoka rworudyi kumashure, wakabata bhora remushonga pachipfuva. Bendisa mabvi mune lunge yekuruboshwe.

B. Svetuka uye shandura tsoka kuti dzimhanye murudyi uku uchisimudza mushonga bhora kuenda kudenga wozodzikisa bhora pachipfuva.

C. Enderera kusvetuka uye switch pakati kuruboshwe uye kurudyi lunge uchisimudza uye kudzikisa mushonga bhora.

Ita 10 reps.

Biceps Curl ine Shoulder Pop

A. Mira pabhendi rekudzivirira nemakumbo anenge akapamhama papfudzi, akabata mumwe mugumo webhandi mune yega ruoko. Ita biceps curl kusimudza ruoko rwerudyi kuruboshwe kurudyi.

B. Nyora ruoko rwerudyi kuti usvike ruoko rwerudyi pamusoro pemusoro

C. Bendira gokora rerudyi kuti udzike ruoko rwerudyi kuruboshwe kurudyi, wobva wezasi ruoko wakananga pasi.

D. Chinja mativi uye dzokorora.

Ita 10 reps.

Reverse Lunge neTriceps Extensions

A. Mira netsoka pamwe chete, wakabata dumbbell pamusoro pemusoro nemaoko ese

B. Enda rutsoka rworudyi kumashure, uchikotamisa mabvi kupinda muruboshwe, uchikotama magokora kudzikisa dumbbell kuseri kwemusoro.

C. Sundira rutsoka rwerudyi pasi kuti usangane netsoka yekuruboshwe, uku uchisimudza magokora kusimudza dumbbell.

D. Chinja mativi, wodzokorora.

Ita makumi maviri reps.

Dumbbell Kurumidza Kupinda Kunze Squat

A. Squat netsoka dzakapatsanurwa pafudzi-paupamhi, wakabata dumbbell pachipfuva

B. Kurumidza kutsika kurudyi uye kuruboshwe tsoka kunze.

C. Kurumidza kutsika kurudyi uye kuruboshwe tsoka mukati kuti udzokere kunzvimbo yekutanga.

Ita makumi maviri reps.

Ongororo ye