Iyo 4-Minute Zuva Nezuva Gumbo Workout

Zvemukati

• 1. Side squats
• 2. Plié gumbo rinosimudza
• 3. Bhiriji rimwe-gumbo
• 4. Scissor mapuranga
• Tora woenda nazvo

Imwe yemafungiro makuru asiri iwo pamusoro pekurovedza muviri ndeyekuti iwe unofanirwa kushandisa maawa uchiita zuva nezuva kuti uone mhedzisiro. Isu tiri vakadzi vakabatikana, saka kana tichigona kuwana yakawanda bang yemari yedu nekukurumidza kushanda, tinyore isu kumusoro!

Pano, isu tinogovana yemaminitsi mana chidya maitiro aunogona kuita zuva nezuva. Asi usanyengerwe - nekuti ipfupi hazvireve kuti inofanira kuve nyore. Hunhu huri nani pane huwandu, saka tarisa pane fomu, wedzera dumbbell kana uremu hwemuviri hwanyanya kureruka, uye tanga kushanda.

1. Side squats

Masiketi ishamwari yepamoyo yemusikana - vanoshanda makumbo ako uye zvakapambwa zvako. Wedzera padanho repadivi uye iwe unozonzwa kuwedzera kutsva muzvidya zvako nemuchiuno.

Zvishandiso zvinodiwa: dumbbell diki kana huremu kana iwe uchida chinetso

1. Simuka wakatwasuka nemakumbo ako papfudzi-upamhi akaparadzaniswa uye maoko parutivi rwako (kana akabata huremu pachipfuva chako).
2. Tsika kurudyi, uye paunenge uchidaro, gara kumashure mune squat, uchisimudza maoko ako kunzvimbo yakanaka pamberi pako kana uchingoshandisa yako bodyweight.
3. Simuka uye dzokera kumira pakati. Dzokorora kuruboshwe.
4. Pedzisa 1 kutenderera kweminiti imwe.

2. Plié gumbo rinosimudza

Kana iwe wakamboita ballet, iwe unoziva kuti inouraya pazvidya - ndosaka takaba danho iri-rakafemerwa kufamba kubva kubhawa barout!

Zvishandiso zvinodiwa: hapana

1. Tanga mune plié squat chinzvimbo, maoko pamativi ako. Zvigunwe zvinofanirwa kunongedzerwa, tsoka dzakafara kupfuura mafudzi-upamhi dzakaparadzaniswa uye mabvi akapfugama.
2. Gara pasi, uchikusundidzira chiuno kudzoka, uye paunenge uchikwira, simudza gumbo rerudyi mudenga mudivi rako. Enda zvakakwirira sekusununguka. Zvakachengeteka dzokera kunzvimbo yekutanga.
3. Dzokorora matanho akafanana, uchisimudza gumbo reruboshwe.
4. Pedzisa 1 kutenderera kweminiti imwe.

3. Bhiriji rimwe-gumbo

Hapana chiuno-toning chiitiko chakakwana chisina bhiriji, icho chinosimbisa yako hamstrings, glutes, uye musimboti. Kuti uwane zvakanakisa kubva pachiitwa ichi, svina matama ako kana wasvika pamusoro, uchinyatsogadzira kubatana kwemuviri wepfungwa.

Zvishandiso zvinodiwa: bonde, pamwe ne dumbbell diki kana huremu kana uchida chinetso

1. Kutanga kurara wakatarisana nedenga pamubhedha, mabvi akakotamiswa nemakumbo pauriri nemichindwe yakatarisa pasi kumativi ako.
2. Simudza gumbo rako rerudyi kumusoro uye wobva warigadzirisa pamberi pako gumbo rako reruboshwe richigara rakakombama.
3. Kumanikidza chitsitsinho chako chekuruboshwe pasi, simudza chiuno chako kumusoro kumusoro, uchisvinira kumusoro kana iwe uchinge wasvika pakaomarara bhiriji.
4. Zvishoma nezvishoma dzokera pasi pasi uye dzokorora kwemasekondi makumi matatu. Chinja makumbo, uye zadza masekondi makumi matatu negumbo rekuruboshwe kuti upedze kuita uku.

4. Scissor mapuranga

Panguva ino iwe unofanirwa kunge uchineta zvishoma, asi iyo scissor plank ichakupikisa iwe kusvika kumagumo!

Zvishandiso zvinodiwa: hardwood pasi, tauro kana inotsvedza yetsoka imwe neimwe

1. Tanga munzvimbo yeplank nematauro kana masiraidhi akaiswa pasi peumwe chigunwe.
2. Kusimudza yako yepakati uye yepamusoro muviri, zvishoma nezvishoma dhonza tsoka dzako kureba paupamhi sezvavanenge vachienda. Mira zvishoma, wozovadhonza kuti udzokere nepakati uchishandisa tsandanyama dzako dzehudyu. Chengeta mahudyu ako akaenzana pasi uye yako yepakati yakasimba.
3. Pedzisa 2 kutenderera kwemasekondi makumi matatu imwe neimwe.

Tora woenda nazvo

Tsvaga nzira yekushandira chiitiko ichi muchirongwa chako chezuva nezuva uye zvipire kusundira zvakanyanya nguva imwe neimwe. Tarisa chidya chako chinoshanduka!

Nicole Bowling munyori weBoston-based, ACE-akasimbiswa wega mudzidzisi, uye anofarira hutano uyo anoshanda kubatsira vakadzi kurarama akasimba, hutano, hupenyu hunofara. Yake huzivi ndeyekugamuchira makwikwi ako uye ugadzire kukodzera kwako - chero izvo zvingave zviri! Akaverengerwa mumagazini yeOxygen "Ramangwana reKusimba" mune yaJune 2016 nyaya.