Edza Anna Victoria's Intense Bodyweight Shred Circuit Workout

Zvemukati

• Dunhu 1: Muviri wezasi
• Circuit 2: Muviri Wekumusoro
• Dunhu 3: Muviri Wese
• Ongororo ye

Kunzwa kugwinya uye mudzidzisi ane chitupa Anna Victoria mutendi wezviyero zvakakura (ingoona zvaanotaura pamusoro pekusimudza masimbi uye zvechikadzi) -asi hazvireve kuti haatambise nekusimbisa muviri. Mune vhezheni yazvino yebasa rake rekudzidzira, Fit Muviri naAnna Victoria, iye anopa matatu matatu emapurogiramu ekurovedza muviri: Kubvarura (yakakwira-yakasimba simba rekuremerwa muviri), Tone (dumbbell workouts), uye Sculpt (inorema-kurema kurovedza muviri).

Pano, iye anogovera bodyweight wedunhu Workout kubva kuchirongwa chake cheShred icho chinodarika zvese zvawaimbofunga nezve bodyweight kurovedza muviri. Inosanganisa maekisesaizi esimba nemafambisirwo emwoyo, akakamurwa kuita matatu akasimba maseketi (rimwe rezasi-muviri, rimwe repamusoro-muviri, uye imwe yakazara-yemuviri wedunhu). (PS Heino mutsauko uripo pakati pekudzidziswa kwedunhu uye kudzidziswa kwenguva (Kana iwe uri kunyatsonzwa 'zviyereso nhasi, edza ake-anopisa-anopisa dumbbell Workout panzvimbo.)

Inoshanda sei: Iwe uchaita yega yekufamba pazasi yenhamba yakatarwa ye reps, uchidzokorora dunhu rega katatu usati waenda kune inotevera. Zorora sezvinodiwa pakati pega dunhu.

Iwe uchada: Hapana chinhu kunze kwekurema kwemuviri wako uye imwe nzvimbo

Dunhu 1: Muviri wezasi

Kumashure Lunge + Curtsy Lunge

A. Mira netsoka pamwe chete uye maoko akasungirirwa pamberi pechipfuva.

B. Nhanho nhanho hombe uchidzoka netsoka yekurudyi, uchidzikira mune yakasarudzika lunge kusvikira mabvi ese akakotama pamadhigirii makumi mapfumbamwe.

C. Dhinda murutsoka rworuboshwe kuti umire, uchitsika rutsoka rwerudyi padyo neruboshwe.

D. Tsika rutsoka rworudyi uchidzokera kumashure uye kuruboshwe kuti uyambuke gumbo rerudyi kuseri kwekuruboshwe, uchikotamisa mabvi maviri kuti udzike mune yakakombama lunge.

E. Dhinda murutsoka rworuboshwe kuti umire uye dzokera kunzvimbo yekutanga. Ndiyo 1 rep.

Ita 8 reps. Chinja mativi; dzokorora.

Sumo Squat Jump

A. Mira netsoka dzakafara, zvigunwe zvakanongedzwa zvishoma pamakona e45-degree.

B. Kudzika mu squat yakadzika, kusvikira zvidya zvakaenzana pasi.

C. Mira zvakaputika uye svetuka kubva pasi, uchisundidzira chiuno kumberi.

D. Mhara zvinyoro nyoro uye nekukasira udzike musumo squat kuti utange inotevera rep.

Ita gumi nembiri.

Imwe-Gumbo Glute Bridge

A. Rara wakatarisa pasi makumbo akati sandara uye mabvi akananga kusirin'i. Dhinda mumakumbo maviri kusimudza mahudyu kubva pasi, uye wedzera gumbo rekuruboshwe kuti uite tambo yakatwasuka kubva pamafudzi kuenda kuruboshwe chitsitsinho kutanga.

B. Kuchengeta yakakosha yakabatanidzwa, hudyu dzepasi kutapudza pasi.

C. Dzvanya mutsoka yekurudyi kusimudza mahudyu uye dzokera kunzvimbo yekutanga.

Ita 8 reps. Chinja mativi; dzokorora.

Kusvetuka Lunge + squat Jump

A. Tanga mune chinzvimbo chegumbo negumbo rerudyi kumberi. Yakadzika mukati megomba kusvikira mabvi ese akakombama pamadhigirii makumi mapfumbamwe.

B. Svetuka uye shandura makumbo, uchidzika mukati megumbo rekuruboshwe.

C. Svetuka uye chinja makumbo, uchidzika mukati megumbo rerudyi-gumbo.

D. Svetuka uye umhare netsoka dzakafara zvishoma pane upamhi hwemapfudzi zvakapatsanurwa, uchidzika kuita squat. Mira zvakaputika uye svetuka kubva pasi.

E. Mhara zvinyoro-nyoro, uye tanga unotevera rep kune rimwe tsoka rakatarisana.

Ita 8 reps.

Circuit 2: Muviri Wekumusoro

Commando + Push-Up

A. Tanga mupuranga rakakwirira.

B. Dzikisa pamusoro pegokora rerudyi, ipapo gokora reruboshwe, kuchinjira kune rakadzika puranga.

C. Dhinda muchanza chekurudyi, ipapo chanza chekuruboshwe kuti ukwire kumusoro.

D. Ita Push-up. Dzokorora, uchitanga rep inotevera nerumwe ruoko.

Ita 4 reps.

Frog Jump + Shuffle Kudzoka

A. Mira netsoka dzakafara kudarika hupamhi hwehudyu.

B. Dzosera maoko kumashure, uchiderera mune squat yakasarudzika. Swing maoko kusvetukira kumberi, kumhara zvinyoro nyoro mu squat.

C. Rovera kumashure kuti udzokere kunzvimbo yekutanga.

Ita 4 reps.

Akadzedzereka-Maoko Push-Up

A. Tanga munzvimbo yakakwirira yepuranga.

B. Famba ruoko rworuboshwe uchienda kurudyi, saka rwuri pasi pepakati pechipfuva, wozofamba neruoko rwerudyi kuenda kurudyi, zvigunwe zvakanongedza parutivi.

C. Ita Push-up.

D. Famba maoko kuruboshwe kudzokorora kune rimwe divi.

Ita 4 reps padivi.

Kurutivi-kune-Rutivi squat Jump + Push-Up

A. Mira nemakumbo akafara kupfuura mafudzi-akapamhama akapatsanurwa. Dzikira mu squat uine maoko akasungirirwa pamberi pechipfuva.

B. Svetukira kurudyi, uchimhara zvinyoro nyoro mu squat.

C. Isa maoko pauriri uye svetuka tsoka udzokere kumusoro kwepuranga. Ita Push-up.

D. Svetuka tsoka kumusoro kwemaoko uye simudza chifuva kuti udzokere kune squat chinzvimbo. Svetukira kune imwe nzira kuti utange inotevera rep.

Ita 4 reps.

Dunhu 3: Muviri Wese

Blast-Off Lunge

A. Tanga munzvimbo yemapapu negumbo rekuruboshwe mberi.

B. Yakadzika mune yakasungirirwa kusvika mabvi ese ari pamakumi mapfumbamwe-degree angles, kuruboshwe ruoko kumberi munzvimbo yekumhanya.

C. Dhinda nekukurumidza kubva patsoka yekumberi kuti uisimudze pasi, uchityaira ruoko rwerudyi kumberi.

D. Mira zvinyoro nyoro uye nekukasira udzike munzvimbo yemapundu kuti utange inotevera rep.

Ita zvisere zvisere parutivi.

Shiri-Imbwa Crunch

A. Tanga uri patabletop position pamakumbo mana, mapendekete pamusoro pemaoko uye zviuno pamusoro pemabvi.

B. Engging core and keeping back flat, tambanudza ruoko rworuboshwe mberi pedyo nenzeve, uye wedzera gumbo rekurudyi kumashure maererano nehudyu.

C. Dzvanya gokora rekuruboshwe nebvi rekurudyi kuti ubate pazasi peguvhu.

D. Wedzera zvakare kuti utange rep rep inotevera.

Ita gumi nembiri reparutivi.

Kukwira Kwemakomo

A. Tanga munzvimbo yakakwirira yepuranga.

B. Imwe kutyaira ibvi rimwe nerimwe muchipfuva, kuchengeta huremu pamusoro pemaoko nemuviri munzira yakatwasuka kubva pamafudzi kusvika kuzvitsitsinho.

Ita zvisere zvisere kudivi rega.

Lay-Pasi Burpee

A. Mira netsoka dzakafara zvishoma kupfuura hudyu-upamhi hwakaparadzaniswa.

B. Squat pasi kuti uise maoko pasi, wobva wasvetuka makumbo uchidzokera papuranga, uye pakarepo udzikise muviri pasi.

C. Dzvanya muviri kubva pasi uye svetuka tsoka mberi kunze kwemaoko, wozomira nekusvetuka, uchisvitsa maoko pamusoro.

D. Mhara zvinyoro-nyoro uye dzikira mu squat kutanga unotevera rep.

Ita 8 reps.

Ongororo ye