Aya maAbs Exercises Kaviri Senge Cardio yeDhiviri-Duty Workout

Zvemukati

• Dunhu 1
• Dunhu 2
• Dunhu 3
• Dunhu 4
• Yekupedzisira Burst
• Ongororo ye

Paunofunga cardio, unogona kufunga kumhanya panze, kusvetukira pabhasikoro, kana kutora HIIT kirasi-chero chinhu chinoita kuti udikitira uye chinosimudza kurova kwemoyo wako, handiti? Muchokwadi, iwe unogona kunge uchikwakuka uchibva ipapo iyo StairMaster uye unonanga wakananga kumeti kune mamwe crunches kana mapuranga kuti upinde muako "muviri wakazara-muviri." (Mira kutambisa nguva yako nekusashanda kwakaringana-kusimudzira hutano hwemwoyo uye kupisa mafuta panguva imwechete neiyi 30-Day Cardio HIIT Dambudziko.)

Mira ipapo nekuti iwe aigona kuve uchiita zvinofamba zvinoshanda zvakapetwa-basa panzvimbo, zvichikuchengetera nguva mujimu uye kukuendesa iwe kumhedzisiro yauri kutsvaga nekukurumidza. Dara Theodore, murairidzi paThe Fhitting Room muNew York City, akagadzira iyi yedunhu-based Workout kuita kuti tsika yako inyatsoita. Pano, iwe unowana maekisesaizi ekutanga anovaka simba mukati mako uchiwedzera kurova kwemoyo wako kune cardio push-ese mune imwechete isina musono, nyore-ku-kutevera kurovedza muviri. (Ona mamwe mafambisirwo epakati senge aya maabs maekisesaizi anozokubatsira kupwanya yako inotevera spin kirasi.)

Inoshanda sei: Ita kufamba kwega kwega mune yega dunhu kwemasekondi makumi mashanu nemashanu uchiteverwa nemaminitsi gumi nemashanu ekuzorora usati wadzokorora dunhu kamwe zvakare. Enderera kune inotevera dunhu uye ita imwe neimwe kufamba mudunhu kwemasekondi makumi mashanu nemashanu uchiteverwa nesekondi gumi neshanu yekuzorora; dzokorora, zvichingodaro. Kana uchinge wapedza kutenderera kwekupedzisira kwechiitwa chechipiri mudunhu rekupedzisira (dunhu 4), iwe unopedza 1 miniti yemaburpees kwekupedzisira kuputika kwebasa.

Zvamunoda: Seti ye5- kusvika 8-pound dumbbells

Dunhu 1

Squat kune Alternating Knee Drive

A. Mira netsoka dzakafara zvishoma kupfuura hudyu-upamhi hwakaparadzaniswa. Gara shure muzvitsitsinho kuti uite squat, uchiisa maoko kumusoro nechiso chako.

B. Pusha nepakati pezvitsitsinho uye usvike pakamira, uchiunza ibvi rerudyi kumusoro kuchipfuva uye uchirova matende pamabvi. Dzorera rutsoka pasi uye dzokorora squat nemabvi kutyaira kuruboshwe. Ramba uchifamba maitiro, uchichinjanisa mabvi wega rep.

Ita kurovedza muviri kwemasekondi makumi mashanu, uchiteverwa nesekondi gumi nemashanu yekuzorora.

Kuchinjanisa Dumbbell Row kuenda kuT-Plank

A. Tanga munzvimbo yeplank, kubata 5- kusvika 8-pound dumbbells (imwe muruoko rumwe norumwe), tsoka dzakapfupika zvishoma pane hudyu-upamhi hwakaparadzaniswa.

B. Simudza ruoko rwerudyi, uchitambanudzira gokora rakakotama kuseri kwako, uchiita shuwa kuchengetedza ruoko rwakatsvedzerera kune torso.

C. Penya kuvhurika kurudyi, uchibvumira tsoka kumonya pamwe chete newe, uchiunza ruoko rwerudyi rwakatwasuka uye zvakananga kumusoro.

D. Reverser kufamba, kudzoka kurudyi dumbbell kune pasi usati wadzokorora mutsara uye nedivi T-plank kuruboshwe.

Ita kurovedza muviri kwemasekondi makumi mashanu, uchiteverwa nesekondi gumi nemashanu yekuzorora.

Dzokorora Dunhu 1

Dunhu 2

Alternating Lunge With Dumbbell Wood Chop

A. Mira wakabata magumo eimwe 5- kusvika 8-pound dumbbell mumaoko ose ari pedyo nechipfuva.

B. Ita reverse lunge kudivi rekurudyi, uchiunza gumbo rekurudyi kumashure kwako, uchikotamisa makumbo ese pa90-degree angle.

C. Panguva imwecheteyo, tenderera kuruboshwe, uchiunza dumbbell kuruboshwe, uchitenderedza pedyo neuriri. Sunda chitsitsinho chekuruboshwe kuti udzokere pakumira. Dzokorora kufamba, kuputika nerutsoka rworuboshwe uye kutenderera kurudyi. Ramba uchifamba mafambiro, uchichinjanisa makumbo imwe neimwe rep.

Ita kurovedza muviri kwemasekondi makumi mashanu, uchiteverwa nesekondi gumi nemashanu yekuzorora.

Squat Inosimudzirwa kuRuoko Simudza

A. Kubva wakamira, kurumidza kukotama muchiuno kuisa maoko ese pasi pamberi pako uye svetuka tsoka mbiri zvakananga kumashure, uchiuya munzvimbo yepuranga. Kurumidza kusvetuka makumbo uchidzokera kunze kwemaoko.

B. Pakarepo sunungura maoko kubva pasi, uchiunza maoko akatwasuka kumusoro zvakananga pedyo nenzeve. Dzokorora.

Ita kurovedza muviri kwemasekondi makumi mashanu, uchiteverwa nesekondi gumi nemashanu yekuzorora.

DZOKORORA Dunhu 2

Dunhu 3

Dumbbell Skier Swing

A. Mira ne5- kusvika pa8-pound dumbbell mune yega ruoko, tsoka hudyu-upamhi parutivi, uye maoko nemativi ako.

B. Kuchengeta maoko akatwasuka, swing dumbbells kumashure, kunamatira pahudyu, kupfugama mabvi zvishoma. Mune kumwe kumhanyisa kufamba, dzoka kumira uye kusimudzira maoko akananga kumberi kune chin kureba. Dzokorora.

Ita kurovedza muviri kwemasekondi makumi mashanu, uchiteverwa nesekondi gumi nemashanu yekuzorora.

Tuck-Up NeKumonyoroka

A. Rara pasi nemakumbo akatwasuka uye pamwe chete pamberi pako; maoko akatwasuka uye akatambanudzwa kuseri kwemusoro wako, zvanza pamwe chete. Simudza musoro, mutsipa, uye chipfuva kusimuka kubva pasi, tsoka dzekuruboshwe kuti utange pasi zvakare.

B. Kurumidza kugara, uchiunza maoko kumusoro uye mberi, uchitenderedza kuruboshwe uye uchityaira mabvi akabhenda akananga kuchipfuva. Dzokera kunhema-hover chinzvimbo usati wadzokorora kufamba kutsaukira kurudyi. Ramba uchifambisa maitiro, uchichinjanisa mativi ega ega rep.

Ita kurovedza muviri kwemasekondi makumi mashanu, uchiteverwa nesekondi gumi nemashanu yekuzorora.

Dzokorora DUNHU 3

Dunhu 4

Pamberi Kick kuLateral Lunge

A. Mira wakabata magumo eimwe mashanu- kusvika masere-mapaundi dumbbell mumaoko maviri padyo nechipfuva.

B. Balance pagumbo reruboshwe iwe uchisimudza nekukanda gumbo rerudyi pamberi pako chaipo.

C. Pasina kudonhedza gumbo rerudyi pasi, chinja huremu kurudyi uye uunze tsoka yekurudyi pasi, uchiuya kurudyi lunge lunge. Dumbbell inogara pachipfuva chako mukati mekufamba. Dzokorora. Shandura mativi, kusimudza, kukava, uye kuputika negumbo rekuruboshwe pane yechipiri seti yechiitwa ichi.

Ita kurovedza muviri kwemasekondi makumi mashanu, uchiteverwa nesekondi gumi nemashanu yekuzorora.

Scissor Kick

A. Kutanga mubako wakabatisisa chinzvimbo-wakarara neshure nemusoro, mutsipa, uye fudzi rakasimudzwa kubva pasi uye makumbo akatambanudzwa akareba, tsoka dzichisimuka.

B. Simudza maoko akatwasuka uye woabata kuseri kwemusoro wako nenzeve uchichinjanisa tsoka yekurudyi nekuruboshwe uye vise versa. Enderera nekufamba uku usingadonhedze tsoka kana musoro.

Ita kurovedza muviri kwemasekonzi makumi mana nemashanu, uchiteverwa nemasekonzi gumi nemashanu ekuzorora.

DZokorora DZINGIRO 4

Yekupedzisira Burst

Burpee

A. Kubva wakamira, kurumidza kukotama pachiuno kuti uise maoko ese pasi pamberi pako uye svetuka tsoka mbiri zvakananga kumashure, uchidonhedza chipfuva pasi.

B. Pakarepo svetuka tsoka kumberi kuenda kunze kwemaoko, svika pakamira, uye svetuka kumusoro, uchisimudza maoko kumatenga. Dzokorora.

Ita maekisesaizi kweminiti 1 pamwero wakanyanya.

Ongororo ye