Alexia Clark's Creative Total-Muviri Kuveza Dumbbell Workout Vhidhiyo

Zvemukati

• Munyika Yose Lunge
• Dumbbell Row neSega-Gumbo Rakakwira Dhonza
• Pamberi Simudza neSumo squat
• Lunge nePec Fly
• Glute Bridge ine Single-Arm Chest Press
• Ongororo ye

Kana iwe ukazopererwa nemazano panzvimbo yekurovedza muviri, Alexia Clark wakambovhara. Iye fitfluencer uye mudzidzisi akatumira mazana (pamwe zviuru?) Zvemazano ekurovedza muviri kwaari Instagram. Kunyangwe iwe uchida kugadzira ne TRX, mushonga bhora, uremu ndiro, kana chimwe chidimbu chemidziyo yekurovedza muviri yaunowanzo pfuura, iye ane vhidhiyo yeiyo. Kana iri dumbbell Workout iwe uri mune yekuda, edza iyi yakazara-muviri kuveza Workout Clark yakagadzirirwa chete Chimiro. (Kana kuti tora huremu humwe chete uye edza kuomesesa kushanda kwaunogona kuita nedumbbell imwe chete.)

Paunenge uchida kunyatso shandisa nguva yako pajimu, dunhu iri inzira yakanaka yekuenda. Nechinhu chimwe chete, iwe unogona kuzvimisa pamberi peye dumbbell rack pane kungodzungaira iyo gym uye kumirira mimwe michina inozivikanwa kuti isunungure. Uyezve, kufamba kwavo inzira inoshanda yekudzidzisa sezvo ivo vachiunganidza yakawanda mhasuru dzakasiyana uye vanoshandisa akasiyana ndege dzekufamba. Imwe yeaya maekisesaizi anoshanda ese ari kumusoro uye ezasi muviri. Kungofamba kushanu chete uye seti imwe yemadumbbells (sarudza yepakati-huremu panguva ino), uye iwe unozofamba uchienda nemuviri-wese Workout iwe unogona kuita chero kupi. (Inoenderana: Iyo Yese-Muviri Tabata Circuit Workout yekutumira Muviri Wako muOverdrive)

Inoshanda sei: Ita yega yega kurovedza muviri kune yakaratidzirwa nhamba ye reps.

Zvamunoda: Seti ye dumbbells

Munyika Yose Lunge

A. Mira nemakumbo pamwechete. Curl dumbbells kuchipfuva.

B. Buda kunze kuruboshwe uye ukotamise kuruboshwe ibvi richiuya mune rerutivi lunge. Dzikisa zvimumvuri zvakatarisa pasi, wobva wakombama kuenda kuchifuva. Huya pakumira nekutsika tsoka yekuruboshwe kudzokera mukati kuti tisangane kurudyi.

C. Dzokera kumashure nerutsoka rwekuruboshwe, uchikotamisa mabvi ese ari kumashure uku uchidzvanya madumbbells akananga kusirin'i uye mawoko anotenderedza kuitira kuti zvanza zvitarise mberi.

D. Huya umire nekutsika rutsoka rworuboshwe kumashure kuti usangane kurudyi, uchideredza zvimedu zvechipfuva kuchipfuva nekutenderedza mawoko kuitira kuti michindwe itarise chipfuva kuti idzokere kunzvimbo yekutanga. Dzokorora maitiro ekufambisa kune ese mareps usati wachinja mativi.

Ita 8 reps. Chinja mativi; dzokorora.

Dumbbell Row neSega-Gumbo Rakakwira Dhonza

A. Tanga neruboshwe rutsoka kumberi, rutsoka rworudyi kumashure, uchirembera pahudyu muyoga lunge. Bata dumbbell kune ese mativi egumbo reruboshwe.

B. Simudza zvimedu padivi pemumbabvu, uchidhonza magokora wakanangana nekudzokera kumutsara, wobva wadzikisa mabhero.

C. Shift uremu kurutsoka rworuboshwe uye kutyaira ibvi kurudyi kuchipfuva, uku uchisimudza zvimisipfuva kuenda pachipfuva, magokora akareba kureba kwekukwevera-pamusoro.

D. Dzokera kumashure nerutsoka rworudyi muruboshwe uku uchidzikisa dumbbells kuti udzokere panzvimbo yekutanga. Dzokorora mafambiro ekufamba kwevose reps usati wachinja mativi.

Ita 10 reps. Chinja mativi; dzokorora.

Pamberi Simudza neSumo squat

A. Mira nemakumbo akafara kupfuura hudyu-upamhi hwakaparadzaniswa, zvigunwe zvakabuda zvishoma, zvakabata dumbbell muruoko rumwe nerumwe.

B. Simudza zvimisikidzo kusvikira maoko akafanana neepasi, michindwe yakatarisana nepasi.

C. Tyaira chiuno uchidzokera kumashure uye pfugama mabvi mu squat uchidzikisa maoko.

D. Simudza zvimisikidzo kusvikira maoko akafanana nenyika. Ruramisa mabvi uchidzikisa maoko kuti udzokere kunzvimbo yekutanga.

Ita 8 reps.

Lunge nePec Fly

A. Mira nerutsoka rworuboshwe kumberi uye rutsoka rwerudyi kumashure, wakabata zvimasimbi padivi pemusoro, magokora akakotama pa90-degree angle.

B. Benda mabvi ese ari maviri muruboshwe uku uchiunza dumbbells mukati memumwe nemumwe pamberi pechiso.

C. Ruramisa mabvi maviri uye uunze zvimedu padivi pemusoro kuti udzokere kunzvimbo yekutanga. Dzokorora maitiro ekufambisa kune ese mareps usati wachinja mativi.

Ita gumi nembiri. Chinja mativi; dzokorora.

Glute Bridge ine Single-Arm Chest Press

A. Rara pasi, makumbo akakotama, tsoka pauriri hudyu-kure kure. Dzvanya pasi pasi mubhiriji rinobwinya, zvimasimbi zvakasimudzwa zvakananga padenga zvakananga pamusoro pechipfuva.

B. Chiuno chepazasi kusvika pasi uchidzikisa gokora reruboshwe pasi.

C. Dhinda mahudyu uye kuruboshwe dumbbell kuenda padenga panguva imwe chete. Dzokorora mafambiro ekufamba kwevose reps usati wachinja mativi.

Ita gumi nembiri. Chinja mativi; dzokorora.

Ongororo ye