5 Yese-Muviri Inofamba Kukubatsira Iwe Kunzwa Wakashama Wakashama

Zvemukati

• Ongororo ye

Kunyangwe iwe ukasambo tora wakashama selfie ku la Kim Kardashian, zvinonzwa zvakanaka kutaridzika zvakanaka usina kupfeka. Saka takabata Rebecca Kennedy, Nike master trainer uye Barry's Boot Camp murairidzi, kuti aite kurovedza muviri kwakazara kunokwidza kurova kwemwoyo wako uye kuveza tsandanyama dzakakomba. (ICYMI: Simba raKennedy rakazara-muviri uye cardio Workout kuti ikubatsire kusiya chimiro kuuraya zvakare.)

Inoshanda sei: Ita chibooreso chega chega pasi kwemasekonzi makumi mana nemashanu, uchizorora kwemasekonzi gumi nemashanu pakati pezvibooreso. Mushure mekunge mapedza basa rose, zorora kwemasekonzi 60 kusvika makumi mapfumbamwe uye wozodzokorora katatu mamwe maseti mana.

Zvamunoda: Dumbbells (10-15 mapaundi)

1. Deadliftine Wide-Grip Row

Kubva pakamira chinzvimbo, tyaira chiuno uchidzoka, uchichengeta kumusoro kwepashure uye rakakombama mumabvi. Ita mitsara miviri, uye simuka utange nzvimbo.

2. MupandukiKusunda- kumusoro Burpee

Tanga munzvimbo yepuranga nemaoko pane dumbells. Ita imwe mutsara kune rumwe rutivi, uye imwe yekusimudza-up. Pedzisa nekuita burpee, chengetedza kubwinya kwakasimba uye kumashure kwakatsiga paunenge uchisvetuka tsoka kudzoka kuti udzokere paplank chinzvimbo.

3. Dehenya Crusher Bridge

Nezvitsitsinho zviri pedyo ne glutes, dzvanya uchipinda panzvimbo yebhiriji nemagokora pasi uye dumbell dzakasimudzwa padivi rega rega. Paunenge uchichengeta chiuno pakakwirira pazambuko chinzvimbo, tinya dumbells kusvika kumusoro kuti uite chest chest press, wobva wawedzera dumbbells kumashure kuti ushandise triceps. Simudza mabhero ekudzosera kumashure kumusoro, uchinongedzera magokora kumusoro kwedenga, wobva wadzikira kumashure kutangira chinzvimbo.

4. Skater Wood Chop

Kubata dumbell rimwe pachifuva nechero mugumo nemakumbo akatambanudzwa, gara kumashure muzvitsitsinho uchipuruzira kune rumwe rutivi uye uchiita kutema huni. Dzokera kunzvimbo, uye dzokorora kune iro divi rakatarisana.

5. Gumbo rimwechete Push Off

Kuenzanisa nerutsoka rumwe, kukotamira kumberi pamaoko, kusimudza yakamira chitsitsinho kumusoro. Dzorera kumashure, svetuka wakananga kumusoro, uye dzokorora. Chinja kune rimwe tsoka pakati nepakati.

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