Iyo 4-Minute Circuit Workout Iwe Unogona Kuita Chero Kwese

Zvemukati

• Side-to-Side Push-up
• Yega-Gumbo Nyeredzi Squat
• Criss-Cross Squat Jump
• Plank Inovhura
• Ongororo ye

Unofunga kuti wakabatikana zvakanyanya zvokutadza kupinza mukurovedza muviri nhasi? Funga futi. Zvese zvaunoda maminetsi mana, uye unogona kupisa tsandanyama dzese pamuviri wako. Tinokutsunga iwe kuti utiudze hauna maminitsi mana! (Une imwe nguva yakati rebei? Edza iyi 10-Minute Simbisa-uye-Toni Dunhu kubva kuna Shaun T.)

Iyi # FitIn4 yekurovedza muviri kubva kuSeattle-based murairidzi Kaisa Keranen inoumbwa nemafambiro mana: imwe yemuviri wako wepamusoro, imwe yemuviri wako wezasi, imwe yemukati wako, uye imwe yekurovera moyo wako kukwira kumusoro. Kufambisa kwega kwega kunofanirwa kuitwa kwemasekondi makumi maviri nekechipiri kechipiri pakati pekuenda kune inotevera. Edza kupedzisa mativi maviri kusvika mana.

Side-to-Side Push-up

A. Tanga kumusoro kwechinzvimbo chekusimudzira. Tsika ruoko rwerudyi kurudyi uye udzike pasi kune Push-up.

B. Sundira kumusoro wobva waendesa ruoko rwerudyi kudzokera pakati. Dzokorora kune iro divi rakatarisana. Ramba uchichinjana.

Yega-Gumbo Nyeredzi Squat

A. Yambuka gumbo rekuruboshwe kuseri kwekurudyi wodzikira mubanji rakakombama.

B. Dhinda nepamberi chitsitsinho kuti uwedzere gumbo rerudyi sezvo gumbo reruboshwe rinotambanuka kuenda kudivi rehudyu (simudza gumbo rakakwira zvakanyanya sezvinobvira nekutonga). Dzokera kunzvimbo yekutanga pasina kubata tsoka yekuruboshwe pasi (kana zvichibvira). Shandisa hafu yenguva yakatarwa pagumbo rerudyi, wobva wadzokorora kune rimwe divi kuti upedze seti.

Criss-Cross Squat Jump

A. Kutanga mune sumo squat chinzvimbo. Dzinga zvitsitsinho kusvetuka kumusoro.

B. Mhara uine tsoka imwe pamberi peimwe, uchidzikira pasi kudzika kune yako sumo squat.

C. Svetuka zvakare, uchimhara netsoka yakatarisana pamberi. Ramba uchichinjana.

Plank Inovhura

A. Tanga munzvimbo yakatambanudzwa yepuranga. Shift uremu kurudyi ruoko uye tenderera kuruboshwe, uchisimudza ruoko rweruboshwe mudenga.

B. Dzokera pakati, wozodzokorora kune rimwe divi. Ramba uchichinjana.

Ongororo ye