9 yezvakaomesesa uye Zvakanakisa Maekisesaizi kubva Chaivo Varairidzi

Zvemukati

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Kunyangwe uine huwandu hwakawanda sei hwegym rat iwe, pane mashoma anokufambisa iwe chete ruvengo kuita. Funga: squat misiyano inopisa kupfuura iwe zvawaimbofungidzira, tricep inofamba inoita kuti maoko ako anzwe kunge achadonha, kana kumhanyisa drills iwe zvechokwadi unofunga kuti ichaita kuti iwe upfuure. Uye hapana anoziva kunzwa uku kuri nani kupfuura vanhu vanokuhukura kuti ubvise imwezve.

Vadzidzisi vanoziva zviri nani kupfuura chero ani zvake kuti kurwadziwa kuchave kwakakodzera kubhadhara. (Uchapupu: Vepamusoro 50 Vanonyanya Kupfuura Varairidzi muAmerica.) Saka takabvunza vamwe vevatinoda varairidzi izvo zvinofamba kunyange ivo kuda kuvenga. Uye nepo izvo zvichiita izvi runyorwa rwekuomesa zvakanyanya kufamba, irowo runyorwa rwezviitwa zvinovimbisa zvakakomba mhedzisiro. Saka rova ​​mazino ako uye chengetera kune aya 9 mafambiro anodenha kunyangwe akakora pane akakwana.

Musungwa Simuka

Ichi chiitwa chinopisa chako chese chepakati uchimisikidza cheni yese yemhasuru kumusana kwako - kunyanya yako yepazasi musana. Uye ndizvozvo zvese paunenge uchishanda pane yako chiyero uye kugona.

Maitirwo acho: Rara wakarara pamusana wako nemaoko akaiswa kuseri kwemusoro, magokora kunze. Mabvi ari kubata pasi nemakumbo akayambuka, senge mune chigaro chemakumbo chakatwasuka. Uchishandisa akadzika ab mhasuru, tora torso kumberi kusvika zvitsitsinho zvetsoka zvave padhuze nepako rako. Nemaoko ako kuseri kwemusoro wako, hindira pahudyu yako kuti usimuke kubva pasi uye umire wakatwasuka mune kumwe kumhanyisa kufamba, usingashandisi maoko ako-makumbo ako chete. (Unoda kugadzirisa? Isa maoko ako pasi kubatsira kubatsira pakusimudza kubva pasi.)

-Shaun Robert Jenkins, murairidzi mukuru kuTone House muNew York City

Bodysaw

Uku ndiko kufamba kukuru kunongedza mamhasuru ese emuviri wako, uye, zvichienderana nenzvimbo yako, zvakare mafudzi ako. Kutanga netsoka dzako muTRX kana pane valslides (kana kunyangwe tsoka dzako pamusoro pekuputira furo!), Uye fambira mberi kune bata bhora kune rimwe dambudziko.

Maitirwo acho: Netsoka mumatare eTRX kana pamavharosi, pinda kumberi kwepamberi, magokora pasi pemapfudzi. Bata musimboti uye, uchichengeta maoko akamira zvakanaka, tanga kutamisa chiuno kumashure. Mapfudzi ari kusimuka kubva pamaoko nemagokora ari pamberi pemuviri, zvese achichengetedza tambo yakatwasuka kubva munzeve kusvika kumakumbo. Usadzokera kumashure zvakanyanya kuti unzwe yako yakaderera kumashure ichirova mukati. Wakatarisa kumashure kune kutanga chinzvimbo.

-Tristan Rice, nyanzvi yekushanda panzvimbo yekudzidzira basa revanhu EXOS muPhoenix, AZ

Dumbell Thruster

Uku kufamba kukuru, kunoputika nekudzikamisa kwepakati mukati mese kupikisa muviri wako wese. Inobatsira kugadzirisa mapfudzi nehudyu kuchinjika, inoita kuti ropa rako riyerere uye nekuvaka simba. (Unoda kuwedzera kuchinjika? Edza aya Yoga kune Vanhu Vasingagone Kubata Zvigunwe Zvavo.)

Maitirwo acho: Bata maviri e dumbbells kumusoro kwebicep curl (magokora akakotama, uremu pamberi pechiso chaipo). Squat kusvika pakadzika zvizere. Sezvaunouya kumusoro, chengetedza mabhero epamusoro pamusoro penzvimbo yekumira iwe wakamira wakareba, maoko akatambanudzwa pamusoro pemapfudzi, kusvina quads, glutes, uye abs. Buruka udzokere pasi kuzere squat panguva imwe chete uchidzikisa madhiri ekumashure kumashure, kuitira kuti pazasi pe squat yako mabhero adzokere kunzvimbo yekutanga.

-Albert Matheny, RD, co-muvambi uye mudzidzisi paSoho Strength Lab muNew York City

Dumbbell Yekupedzisira Lunge

Marunda anowanzoreva basa nekuda kwesimba ravo, kutora tsandanyama dzine simba (glutes, musimboti uye gumbo rose), uye kunetsekana kugadzikana nezvinodiwa zvavo zvisingaenzaniswi. Kuchinja maitiro eiyo lunge kune parutivi inobatanidza mamwe mhasuru mu glute yako kupfuura zvakajairwa squat kana kumberi kumberi kwaizoita, zvichibatsira kugadzirisa zvirinani iro bum uye kugadzirisa hudyu kufamba uye kugadzikana.'

Maitirwo acho: Kumira wakatwasuka, nhanho kurudyi netsoka yerudyi, kuchengeta zvigunwe mberi uye tsoka dzakati sandara. Squat kuburikidza nehudyu yekurudyi uchichengeta gumbo reruboshwe rakatwasuka. Squat yakaderera sezvinobvira, yakabata iyi nzvimbo kwemasekondi maviri. Dzorera kumashure kunzvimbo yekutanga uye dzokorora kune rimwe divi rinotarisana.

-Maureen Key, nyanzvi yekushanda panzvimbo yekudzidzira maitiro evanhu EXOS muPhiladelphia

Pistol squat Simuka

Ichi chiitwa chakanangana nemaquadriceps ako. Iyo inomutsawo musimboti wako uye ingangoita mimwe mhasuru iri mumuviri wako wepasi, kusanganisira yako glutes, hamstrings, uye mhuru.

Maitirwo acho: Balance pagumbo reruboshwe. Bata gumbo rekurudyi pamberi kuitira kuti chitsitsinho chingobva pasi. Uchishandisa gumbo simba uye chiyero, tanga kudzika mu squat, uchichengeta chitsitsinho kurudyi pamusoro pevhu nguva yacho yese. Chengetedza maoko pamberi pemuviri kuti ubatsire kuenzanisa. Squat pasi kusvika hamstring yabata mhuru yako, wozoregedza butt pasi. Rara wakarara kumashure uine kuruboshwe mabvi akakotama uye gumbo rerudyi rakatwasuka. Hinji kumberi nekumwe kumhanyisa, uchishandisa maoko kubatsira kusimudzira uchidzokera mupistol squat uye kumira wakareba. Shandura makumbo uye dzokorora.

-Shaun Robert Jenkins, murairidzi mukuru kuTone House muNew York City

Yekupedzisira Matanho-kumusoro neMushonga Bhora

Iyo yakakosha bhenefiti yeiyi inesimba, simba-kudzidzisa uye moyo-kupomba kusiyanisa kwematanho-kumusoro ndeyekuti inoitwa mune yakasikwa kufamba, iyo inobatsira iwe kudzivirira kukuvara. Kuenderera mberi kukwira nekudzika kunoreva kuti huwandu hwemhasuru dzepasi dzemuviri dzakabatanidzwa: quadriceps, hamstrings, mhuru, glutes, ab mhasuru, uye kudzikisa musana musana, pamwe nemabiceps kubva pakubata mushonga bhora kana uremu hwemaoko. Unoda kuita kuti zviome here? Simudza kukwirira kwedanho kana huremu hwaunotakura. (Shandisa chishandiso ichi zvimwe! Mushonga Bhora Workout: 9 Inofambisa Tone Yese Inch.)

Maitirwo acho: Mira kuruboshwe kwebhenji, rakaenzana naro, wakabata mushonga bhora kana zviyereso zvemaoko padyo nechipfuva chako. Tsamira zvishoma kumberi uye simudza gumbo rerudyi pabhenji. Simudza gumbo rekuruboshwe kumusoro kuti usangane nekurudyi uye pakarepo fambisa gumbo rerudyi pasi kune rumwe rutivi. Rangarira kuwedzera gumbo rekumhara kure kure kubva pabhenji sezvinobvira kuti unzwe kupisa mumota yako uye glutes. Uine gumbo reruboshwe richiri pabhenji, fambisa gumbo rerudyi kumusoro kuti usangane naro. Ikozvino gumbo reruboshwe rinofamba richienda pasi, ukuru rwerudyi ruchiri pabhenji.

-Jimmy Minardi, muvambi weMinardi Training

Imwe Arm Kettlebell Press

Kufamba uku kunoda kuita kuti chiuno chako, torso, nemapfudzi zviite zvizere. Iyo inosanganisa kugadzikana mukati mese musimboti nekufamba kwepafudzi, sezvo inoshanda kuburikidza nehurefu hwakazara hwekufamba kwemasuru aya. Kana waitwa nemazvo, iwe unozonzwa izvi zvakanyanya mudumbu rako kupfuura zvauchaita papfudzi rako, zvichipa yakakura yechipiri ab kupisa. Inogona kufambira mberi nyore nyore kana kudzoreredzwa nekungochinja huremu. (Kana usina kettlebells, unogona kuedza izvi nedumbbell.) (Unoda mamwe mabhero? Tarisa iyi 20-Minute-Fat-Burning Kettlebell Workout.)

Maitirwo acho: Isa tsoka dzako papfudzi-hupamhi parutivi uye mira ne kettlebell pamberi petsoka yekurudyi. Sundidzira chiuno chako kumashure uye ubate kettlebell neruoko rwengozi kuti zvanza zvako zvitarise muviri wako. Chengetedza chigaro chako pasi uye maoko ako akazara zvakakwana. Kuchengeta musimboti wako wakasimba, fambisa kuburikidza nezvitsitsinho zvako kusimudza kettlebell uchichengeta chipfuva chako chakareba. Kana uremu hwapfuura mabvi ako, putika wedzera zvitsitsinho, mabvi, uye mahudyu. Sezvo kettlebell ichikwira, tambanudza mapendekete ako uye ramba uchisimudza huremu, uchirichengeta padyo nemuviri wako sezvinobvira. Uya ne kettlebell pabendekete rako rekurudyi, negokora rako rerudyi rakanongedzwa pasi chaipo, uchitenderedza ruoko rwako paunenge uchidaro, kuti muchindwe utarise mukati. Iyi kettlebell yakachena. Tarisa kettlebell uye uikodze kumusoro uye kunze kusvikira yakavharirwa kunze kumusoro, uchitenderedza ruoko rwako kuitira kuti ruoko rwako ruwone kure nemuviri wako. Ita shuwa kuti torso yako inoramba yakatwasuka paunenge uchidhinda iyo Kettlebell kumusoro, ichidzora chero kudzoserwa kumashure kwekuwedzera kwetumbi. Deredza kettlebell kumashure pafudzi rako pasi pekutonga, uye dzokorora.

-Tristan Rice, nyanzvi yekushanda panzvimbo yekudzidzira mashandiro evanhu EXOS muPhoenix, AZ

Lunge Anosvetuka + Akamira Lunge Bata

Zvakaoma? Ehe! Zvinobudirira? Ehe! Iyi yepasi yemuviri combo ichave neyako glutes kupfura uye muviri wako wepasi uchinzwa kupisa!

Maitirwo acho: Tanga muchimiro chakakamurwa nemaoko ako pasi, torso yakatwasuka, uye kumashure mabvi akakotama pamadhigirii makumi mapfumbamwe. Ibvi repamberi rinoenderana nechitsitsinho chemberi. Sunda tsoka yemberi zvinoputika, uchibvisa muviri wepasi pasi. Paunenge uri pakati pemhepo, chinja kumisikidzwa kwetsoka. Bvumira kumashure mabvi kuti akotame sezvaunogara zvinyoro-nyoro zvine rakatarisana tsoka ikozvino kumberi. Mushure memakumi maviri, gadzika zvinyoro-nyoro mune yakakamurwa nzvimbo. Nemaoko pahudyu uye torso yakatwasuka, chiuno chakadzika nekukotama kumashure mabvi kune 90 degree angle. Ibvi repamberi rinofanirwa kugara rakabatana nechitsitsinho chemberi, zvichibvumira ruzhinji rwehuremu kudonha nepachitsitsinho chetsoka iri kumberi. Bata chinzvimbo icho kwemasekondi makumi matatu, wozobata chinzvimbo icho kwemasekondi makumi matatu. Chinja makumbo uye bata lunge kwemamwe masekonzi makumi matatu, wozopedzisa neimwe seti yekusvetuka kwelunge.

- Jessica Wilson, muridzi weWilson Fitness Studios muChicago

Deadlift

Chimwe chezviitwa chandinoona chakanyanya kuoma ndechekusimudza akafa nekuti anodenha muviri wako kupfuura chero mamwe maekisesaizi, ayo anozopa mhedzisiro yakanaka. Hakusi kungofamba uku kunoitika muhupenyu hwezuva rega rega (kutora vana vako, semuenzaniso), asi zvakare kunobatsira kuvandudza huremo hwemhasuru yako uye simba-uye kumutsiridza yako metabolism yekurema uremu. (Uku ndiko kufamba kukuru kwevanhu vane matambudziko emabvi. Ona zvimwe ne10 Knee-Inoshamwaridzika Lower-Muviri Toners.)

Maitirwo acho: Mira netsoka dzakaparadzana muchiuno-paupamhi. Hinge pahudyu nechepachipfuva pazasi, uchibata bhero rakaiswa pamberi pemashini. Pfutuka kumusoro nekusaidzira zvitsitsinho pasi uchisundira chiuno kumberi. Chengetedza musana wakadzikama uye wakasimba core paunenge uchiita maekisesaizi kuti udzivise kukuvara kwemusana. Imbomira kumusoro, wobva wadzora barbell kudzokera pasi uye dzokorora.

-Evan Kleinman, Chikamu 3 Equinox Mudzidzisi Wemunhu

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