Anna Victoria's 20-Maminetsi Circuit yeToned Booty uye Core

Zvemukati

• Dunhu Rokutanga: Glutes + Inner Chidya
• Dunhu rechipiri: Core
• Ongororo ye

Imwe yemafungiro makuru ekusimbisa muviri ndeyekuti iwe unofanirwa kupedza toni yenguva mujimu kuti uone mibairo. Chokwadi ndechekuti, unogona kupisa mafuta uye kuvaka tsandanyama kumba kunyangwe iwe uri mupfupi nenguva nekubatanidza cardio uye kudzidziswa kwesimba mune imwe yepamusoro-inoshanda, yemoyo-mujaho Workout. Iyi yedunhu Workout kubva kumurairidzi uye kusimba simba Anna Victoria anoita izvo chaizvo mumaminetsi makumi maviri. Ita aya macircuit maviri-akasarudzika kubva kune achangobva kuvhurwa Muviri Rudo app-kunongedza chako chigaro, zvidya, uye musimboti uye gadzirira kuzvigadzirira yako wega shanduko selfie. (Yakabatana: Anna Victoria Anotsanangura Chaizvo Chaiko Kukosha Kunofanira Kuva Zvese Nezve Balance)

Inoshanda sei: Pedzisa dunhu rekutanga ka3, uchizorora masekonzi makumi matatu pakati. Wobva wapedzisa wechipiri wedunhu katatu, uchizorora 30 masekondi pakati.

Unoda: Imwe inorema (15 kusvika 25 pounds) uye chiedza chimwe (5 kusvika ku10 pounds) seti yemadumbbells.

Dunhu Rokutanga: Glutes + Inner Chidya

Sumo Squat

A. Wakabata seti inorema yemadumbbells paurefu hwemapfudzi, mira netsoka dzakafara kupfuura upamhi hwemafudzi uye zvigunwe zvishoma zvakabuda.

B. Sundidzira chiuno kumashure uye squat pasi, kuchengeta chipfuva kumusoro uye mabvi kunze.

Ita 12 reps.

Sumo Stiff-Gumbo Deadlift

A. Mira netsoka dzakafara kupfuura hip-width zvakaparadzana, zvigunwe zvishoma zvakabuda, wakabata rinorema dumbbell muruoko rumwe norumwe.

B. Benda mabvi zvishoma, shandura chiuno kumashure, uye hing torso kumberi kusvika kumusoro kwemuviri kuenderana neuriri, zviremu zvakadzikiswa kuenda pasi. Dzokera kunzvimbo yekutanga.

Ita gumi nembiri.

Sumo squat Anosvetuka

A. Mira netsoka dzako dzakafara kupfuura hudyu-hupamhi dzakaparadzaniswa, zvigunwe zvakabuditswa panze, maoko akasungirirwa pamberi pechipfuva.

B. Benda mabvi ako uye sundidzira chiuno kumashure kuti uuye munzvimbo ye squat, uchichengeta zvitsitsinho zvako pasi uye musana wako wakatwasuka.

C. Svetuka nekuputika uye dzokera kumashure mune squat chinzvimbo.

Ita gumi nembiri.

Zorora kwemasekonzi makumi matatu uye dzokorora 2 dzimwe nguva.

Dunhu rechipiri: Core

Side Plank + Svika-Kuburikidza

A. Tanga uri padivi pepuranga paruoko rwako rwekurudyi, uchichengeta fudzi rako pamusoro pegokora rako uye tsoka yako yekuruboshwe yakaturikidzana pamusoro pekurudyi kwako.

B. Uine dumbbell yechiedza muruoko rwako rworuboshwe, tambanudza ruoko rwako wakatwasuka wakananga padenga, wobva wasvika pasi uye wapfuura chiuno chako, uchichengetedza torso yako.

Ita 12 reps kune rumwe rutivi.

Shiri-Imbwa Crunch

A. Tanga munzvimbo yetafura yepamusoro pamakumbo mana.

B. Simudza uye wedzera gumbo reruboshwe kumashure uchisimudza nekusimudza ruoko rwerudyi wakananga kumberi, biceps padhuze nenzeve.

C. Benda ruoko rwako negumbo panguva imwe chete kuti uuye panzvimbo yakaoma. Dzokera kunzvimbo yekutanga.

Ita gumi reps kune rumwe rutivi.

Snap Jump + 3-Second Plank

A. Tanga munzvimbo yakakwirira yepuranga, uye svetuka tsoka dzose mukati uye shure nokukurumidza.

B. Buruka kumberi kwepuranga uye ubatisise kwemasekondi matatu.

Ita zvishanu reps.

Zorora kwemasekondi makumi matatu uye dzokorora ka2zve.

Ongororo ye