Iyo Abs uye Makumbo Workout Yakagadzirirwa Rocking Crop Tops uye Daisy Dukes

Zvemukati

• Yakaremerwa Plank
• Weighted Hollow Hold
• Bridge kuti Ufambe Kunze
• Imwe-Gumbo Deadlift kune Mberi Lunge
• Squat with Side Lunge
• Side Plank ine Pazasi Knee Kutenderera
• Dolphin
• Dolphin Progression
• Squat Jump kune Lunge Jump
• Ongororo ye

Mwaka wemutambo * zviri pamutemo * patiri. Zvinorevei izvi: Kunyange usiri kunanga kuchiitiko chine zita guru seCoachella, unenge uchiri kuzunungusa fashoni yemutambo kuenda kukonzati, paki, kana imwe shindig yekunze. (Kunyanya iyi fashoni yemafaro inopetana seyakasimba kupfeka.) Bvarura michero yako yezvirimwa uye mapfupi mapfupi, nekuti ino ndiyo nguva yekupfeka.

Ita kuti muviri wako unzwe kuridzirwa, kusungwa, uye kugadzirira kuzunza gehena kunze kweiyo sundress, romper, kana leotard ine akacheka. Uku kusagadzikana uye makumbo kurovedzwa kubva kuna Barry's Bootcamp murairidzi Rebecca Kennedy ndiyo yakakwana-muviri kuputika iyo inocheka yako yepakati uye inopwanya makumbo ako uchikurudzira imwe yakakomba koriori kupisa-kuti iwe ugone kunzwa se ~ zvinoshamisa ~ sema Instagrams auri kuda kutora .

Yakaremerwa Plank

A. Tanga munzvimbo yakaderera yepuranga nemabvi achizorora pasi uye dumbbell pakati pezvidya pamusoro pemabvi.

B. Sveta makumbo pamwe chete kuti ubate dumbbell uye simudza mabvi kubva pasi kuitira puranga rakazara. Ramba wakabatikana uye usarega chiuno chichirembera.

Bata kwemasekondi makumi mashanu.

Weighted Hollow Hold

A. Rara wakatarisa pasi, makumbo akatambanudzwa, akabata dumbbell akatarisa pachipfuva.

B. Wedzera maoko kusimudza dumbbell zvakananga pamusoro pechipfuva uye simudza makumbo akananga kune angangoita 45-degree angle.

Bata kwemasekondi makumi mashanu.

Bridge kuti Ufambe Kunze

A. Nhema wakatarisana nemakumbo pasi uye mabvi akanongedza kumusoro. Dhinda mahudyu kumusoro mubhiriji, uchienzanisa zvitsitsinho.

B. Dzorera tsoka yekurudyi masendimita mashoma kubva pamuviri, wozotsika tsoka yekuruboshwe masendimita mashoma kubva pamuviri.

C. Tora imwe nhanho netsoka imwe neimwe, saka makumbo anenge akareba zvakazara, asi kumashure, butt, uye makumbo anoramba ari pasi. Chengetedza musimboti wakasimba uye chiuno chakasimudzwa.

D. Dzorera kufamba, uchitora matanho mana ekufamba tsoka uchienda kumuviri uye kudzokera kunzvimbo yekutanga.

Dzokorora 45 seconds.

Imwe-Gumbo Deadlift kune Mberi Lunge

A. Mira nemakumbo pamwechete. Shift uremu mugumbo rekuruboshwe uye hinji kumberi muhudyu, uchidzikisa torso kusvika yafananidzwa nepasi uye ichirova yakatwasuka gumbo rerudyi kumashure. Chengetedza chiuno chakaenzana uye svika paminwe yekurudyi yakananga pasi.

B. Zvishoma nezvishoma dzokera kunomira pagumbo reruboshwe, uchityaira gumbo rerudyi uchikwira mumabvi akakwirira, uye uchiunza ruoko rweruboshwe kumberi.

C. Pakarepo pinda kumberi mugumbo rerudyi gumbo, mabvi ese achiumba 90-degree angles, pasina kubata kumashure mabvi pasi.

D. Dzorera rutsoka rworudyi kudzokera panzvimbo yokutanga.

Dzokorora 45 seconds. Ita mamwe ese ese kune rimwe divi.

Squat with Side Lunge

A. Mira netsoka dzakaparadzana muchiuno-paupamhi. Hinji pazviuno uye pfugama mabvi kuti udzike mu squat.

B. Mira, wobva watora nhanho hombe uchienda kurudyi netsoka yerudyi, uchidzikira mulateral lunge.

C. Bvisa rutsoka rworudyi kuti udzokere kunzvimbo yekutanga.

Dzokorora 45 seconds. Ita mamwe ese ese kune rimwe divi.

Side Plank ine Pazasi Knee Kutenderera

A. Tanga papuranga repadivi pagokora rekuruboshwe tsoka dzakadzedzereka masendimita mashoma, gumbo rekurudyi pamberi. Ruoko rwerudyi rwuri kuseri kwemusoro negokora rakatarisa mudenga.

B. Dhirowa ibvi rekuruboshwe muchipfuva uchirovera kumberi, kuyedza kubata gokora rerudyi kuruboshwe ibvi.

C. Zvishoma nezvishoma simudza gokora uye wezasi gumbo reruboshwe kuti udzokere kunzvimbo yekutanga.

Dzokorora 45 seconds. Ita mamwe ese ese kune rimwe divi.

Dolphin

A. Tanga mune yakaderera puranga chinzvimbo nemichindwe yakati sandara pasi, zvigunwe zvichinongedzera kumberi.

B. Zvishoma nezvishoma famba tsoka kumusoro wakananga kumaoko, uchitora matatu kana mana madiki madiki netsoka kusvika chiuno chave pamusoro.

C. Zvishoma nezvishoma famba tsoka udzokere kunodzokera kunzvimbo yekutanga.

Dzokorora 45 seconds.

Dolphin Progression

A. Tanga mune yakakwira puranga chinzvimbo nemakumbo padanho rakakwirira, rakadzika bhenji, kana pasi bhokisi.

B. Zvishoma nezvishoma famba tsoka kumusoro wakananga kumaoko, uchitora matatu kana mana madiki madiki netsoka kusvika chiuno chave pamusoro.

C. Zvishoma nezvishoma famba tsoka udzokere kune yakaderera puranga. (Zvakanyanya kuoma? Ita imwe denderedzwa reDolphin yenguva dzose panzvimbo.)

Dzokorora 45 seconds.

Squat Jump kune Lunge Jump

A. Mira nemakumbo pamwechete. Svetuka tsoka dzakafara zvishoma pane hip-width apart, ichidzika mu squat. Pakarepo svetuka tsoka pamwe chete.

B. Svetukira mugumbo rerudyi gumbo, mabvi ese ari pa90-degree angles pasina kubata kumashure mabvi pasi. Pakarepo svetuka tsoka pamwe chete.

C. Dzokorora squat jump, wozodzokorora lunge kusvetuka kune rumwe rutivi.

Dzokorora 45 seconds.

Ongororo ye