Iyo 5-Maminitsi Kumba Kushanda Kwesimba, Sexy Arms

Zvemukati

• Bear Kukambaira
• Triceps Dips
• Push-Ups
• Dive Bombers
• Plank-Ups
• Ongororo ye

Usamirire kusvikira mwaka wetangi-pamusoro kuti uwane mamakisi akasimba, maoko (1) iwe unodada kuratidza, uye (2) anokwanisa kusimudza, kumanikidza, nekusunda kunge mhuka. Murairidzi uye yakazara badass Kym Perfetto (@KymNonStop) iri pano kuti ikubatsire iwe kuita chaizvo izvo neiyi maminetsi mashanu, mashanu-kufamba, -kumba-ruoko kurovedza muviri iyo inovimbiswa kushambidza maoko ako kusvikira vangonamira-a-forogo-mukati -vakaitwa. (PS Iye ane Workout iyo ichaita chinhu chimwe chete kune ako ezasi abs uye mukati mahudyu.)

Uchadarovanoda: Mati (sarudzo). (Unoda kurovedza muviri kunoshandisa zviyero? Edza izvi kumba-dumbbell ruoko Workout panzvimbo.)

Inoshanda sei: Tevedzera pamwe chete naKym muvhidhiyo kana kuita mafambiro-nhanho pazasi. Ita imwe neimwe kufamba kwemasekondi makumi matatu, wozoenda kune inotevera. Paunenge wapedza nevose vashanu, dzokorora dunhu rimwezve nguva.

Bear Kukambaira

A. Mira netsoka dzakaparadzana muchiuno-paupamhi. Hinji pazviuno kuti ukotamire uye nekuisa michindwe yakati sandara pasi.

B. Famba maoko kumberi kune yakakwira puranga chinzvimbo, kumbomira, wozozvidzosera kumashure kumakumbo, kusimudza chiuno uye kuchengeta makumbo akatwasuka.

Dzokorora kwemasekondi makumi matatu.

Triceps Dips

A. Gara pasi, tsoka dzakatsetseka pamberi pechiuno uye maoko kumashure kwehudyu, zvigunwe zvichinongedzera kuzvitsitsinho. Dhinda mumaoko nemakumbo kusimudza mahudyu kubva pasi.

B. Bend maoko kuitira kuti ivo vakaderera sezvinobvira, magokora akanongedza kumashure. Wobva wasvina triceps kutwasanudza maoko.

Dzokorora kwemasekondi makumi matatu.

Push-Ups

A. Tanga munzvimbo yakakwirira yepuranga. (Kugadzirisa, kudzikisa mabvi pasi uye kusimudza tsoka.)

B. Pazasi chipfuva kudzika pasi kuti ubate pasi, magokora anongedzera kumashure kuma45-degree angles.

C. Dhinda chifuva kure nepasi, chengetedza musimboti wakasimba.

Dzokorora kwemasekondi makumi matatu.

Dive Bombers

A. Kutanga mune yakadzika imbwa chinzvimbo, chiuno chakasimudzwa uye zvitsitsinho zvinotyaira kusvika pasi.

B. Kopeta magokora kudzikisa chiso, wozoti chipfuva, wozoti dumbu rakananga pasi uchifambisa, uchienderera mberi nearc kuuya muimbwa iri kumusoro.

C. Dzvanya muzvanza, gokora rakakotama, uye dzosera kumashure mafambiro, kushandura zviuno kudzokera imbwa inodzika.

Dzokorora kwemasekondi makumi matatu.

Plank-Ups

A. Tanga munzvimbo yakakwirira yepuranga.

B. Pazasi kugokora rerudyi, ipapo gokora reruboshwe kuti ripinde pasi rakadzika, richichengeta musimboti wakasimba uye kuyedza kusazunza chiuno kumashure nekudzoka.

C. Dzvanya muchanza chekuruboshwe, ipapo chanza chekurudyi kuti udzokere kune rakakwirira puranga.

Dzokorora kwemasekonzi makumi matatu, uchichinjanisa kuti ruoko rupi runosimudza/kudzikisa kutanga.

Ongororo ye