Tarisa Autumn Calabrese Demo Iyi 10-Minute Cardio Core Workout

Zvemukati

• 1. Gumbo Rimwechete Jump Tambo
• 2. Single-Leg Power Jump
• 3. Pike
• 4. Criss-Muchinjikwa Jump Tambo
• 5. Kukwira Makomo Anomira
• 6. Knee Tuck kuSachigaro
• 7. Kumonyanisa Jump Rope
• 8. Chikwere Jack
• 9. Denderedzwa Pamusoro peTeaser
• Ongororo ye

Kubhowekana nekurovedza muviri, asi haudi schlep kugym? Isu takadzvanya Autumn Calabrese, mugadziri we21 Day Fix uye 80 Day Obsession, yekukurumidza asi ine hutsinye kurovedza muviri ine minimalist zvishandiso-uye akanunura. Iyi cardo-core circuit inosanganisa kusvetuka tambo zvibooresa nebasa repuranga remoyo-inodzoreredza, abs-yakatarisana kutevedzana. (Heino muviri-toning dumbbell Workout kubva kuCalabrese kana iwe uchida kukwidza ante nezviremu.)

Iko yekugara-inoshamwaridzika Workout inoda vangotsvedza vaviri uye tambo yekusvetuka. Unogona kuvandudza nekushandisa mahwendefa epepa kana matauro semaredhi kana kushandisa tambo yekufungidzira yekusvetuka. Usaita chikanganiso: Kunyangwe iri bodyweight-chete, iwe unogona kuve nechokwadi kuti ichapisa kune wekupedzisira rep. Zvigadzirire iwe kwenguva shomashoma yekuzorora uye yako abs kuti uridze mhere nekupedzisira yekutsvedza inofamba. Nhau dzakanaka: Ingori maminetsi gumi chete. Bata ipapo uye upe 100 muzana. (Inotevera? Calabrese's plyometric power plan.)

Inoshanda sei: Ita matenderedzwa maviri ekutanga mafambiro pasina kuzorora pakati, wozoita matenderedzwa maviri eanotevera matatu anofamba asina kuzorora, uye imwe denderedzwa mana ekupedzisira mafambiro.

Unoda: Tambo yekusvetuka (sarudzo) uye maviri anotsvedza.

1. Gumbo Rimwechete Jump Tambo

A. Mira netambo yekusvetuka yakazorora kuseri kwetsoka. Simudza rutsoka rworudyi kubva pasi kuti utange.

B. Svetuka kurutsoka rworuboshwe, uchidzungudza tambo pamusoro pemusoro uye uchitsvaira pasi petsoka nepakati-kusvetuka. Svetuka zvakare netsoka yekuruboshwe.

C. Chinja, uchisvetuka kaviri kurutsoka rworudyi.

Ramba uchichinjanisa mativi kwemasekondi makumi matatu.

2. Single-Leg Power Jump

A. Mira munzvimbo yemachira negumbo rerudyi kumberi, gumbo reruboshwe kumashure, uye ibvi rerudyi rakakotama zvishoma. Maoko ari panzvimbo yekumhanya neruoko rweruboshwe mberi nerudyi kumashure.

B. Tyaira kuruboshwe ibvi pachipfuva uye pomba ruoko rwerudyi kumberi uchitwasanudza ibvi rerudyi uye uchisvetuka kubva pasi.

C. Gara zvinyoro-nyoro patsoka yekurudyi uye pakarepo nhanho yeruboshwe kumashure, uchikotama ibvi rekurudyi kuti udzokere panzvimbo yekutanga.

Ramba uchisvetuka kwemasekondi gumi nemashanu. Chinja mativi; Dzokorora. Ita mamwe maviri kutenderera kwekufamba 1 uye 2 pasina zororo pakati.

3. Pike

A. Tanga munzvimbo yepamusoro yeplank pamwe nekutsvedza pasi petsoka imwe neimwe.

B. Bata musimboti wekusimudza mahudyu wakananga padenga, uchitsvedza zvigunwe zviri kumaoko.

C. Slide zvigunwe kumashure uye ezasi mahudyu kudzoka kune yekutanga chinzvimbo.

Ramba uchitsvedza mukati nekubuda kwemasekonzi makumi matatu.

4. Criss-Muchinjikwa Jump Tambo

A. Mira nemakumbo zvakapamhama zvishoma kupfuura mafudzi-akapamhama akaparadzana, svetuka tambo ichizorora kumashure kwetsoka.

B. Svetuka kuyambuka rutsoka rworuboshwe pamberi petsoka yekurudyi uchisimudza tambo kumusoro uye uchitsvaira pasi petsoka nepakati-kusvetuka.

C. Svetuka tsoka dzichidzokera kunze, tambo inomonereka imwe yakazara kutenderera.

D. Svetuka kuti uyambuke rutsoka rworudyi pamberi peruboshwe, tambo inomonereka imwe yakazara kutenderera.

E. Svetuka tsoka dzichidzokera kunze, tambo inomonereka mukutenderera kuzere kuti udzokere kunzvimbo yekutanga.

Enderera kwemasekondi makumi matatu.

5. Kukwira Makomo Anomira

A. Mira pagumbo rekurudyi ruoko rwerudyi rwakatambanudzirwa padenga, gokora rekuruboshwe rakapinzwa padivi. Dhiraivha kuruboshwe ibvi pachipfuva kutanga.

B. Svetukira kuruboshwe kuruboshwe uchikotama ruoko rwerudyi, uchisimudza ruoko rweruboshwe, uye uchityaira ibvi kurudyi pachipfuva.

C. Svetukira pagumbo rerudyi uchikotama ruoko rweruboshwe, uchisimudza ruoko rwerudyi, uye uchityaira ruboshwe kuruboshwe.

Ramba uchichinja neshure kwemasekondi makumi matatu. Ita maviri kutenderera kwekufamba 3, 4, uye 5 pasina zororo pakati.

6. Knee Tuck kuSachigaro

A. Tanga munzvimbo yepamusoro yeplank pamwe nekutsvedza pasi petsoka imwe neimwe.

B. Bata musimboti wekusimudza mahudyu wakananga kumatenga, uchitsvedza tsoka uchiisa mumaoko uye uchiunza mabvi pachipfuva.

C. Shift uremu mumakumbo uye simudza maoko pamusoro pemusoro kuti ugare pachigaro pose.

D. Dzikisa mawoko pasi wobva watsvedza tsoka uchidzokera kumashure kune puranga rakakwirira kuti udzokere kunzvimbo yekutanga.

Enderera kwemasekondi makumi matatu.

7. Kumonyanisa Jump Rope

A. Mira netambo yekusvetuka ichizorora kuseri kwetsoka, zvigunwe zvakanongedzwa kuruboshwe pa45-degree angle, mabvi akakotama.

B. Svetukira kumhara nezvigunwe zvakanongedza kurudyi pane 45-degree angle, tambo inomonereka kumusoro uye pasi petsoka pakati-kusvetuka.

C. Svetuka kumhara nezvigunwe zvakanongedzwa kuruboshwe pa45-degree angle, uchisimudza tambo imwe yakazara kutenderera kuti udzokere kunzvimbo yekutanga.

Enderera kwemasekondi makumi matatu.

8. Chikwere Jack

A. Mira nemakumbo pamwechete.

B. Svetuka tsoka dzakapamhamha kupfuura mapfudzi-upamhi kupatsanura uye dzikira mu squat, uchisvika maoko pasi.

C. Svetuka tsoka pamwechete kuti umire uye dzokera kunzvimbo yekutanga.

Enderera kwemasekondi makumi matatu.

9. Denderedzwa Pamusoro peTeaser

A. Tanga munzvimbo yakakwirira yepuranga negumbo rekuruboshwe rakayambuka pamberi pekurudyi pamakumbo, mutsetse pasi petsoka imwe neimwe.

B. Dhonza mabvi pachipfuva, uchitsvedza tsoka uchienda mumaoko, wozodzokera panzvimbo yekutanga.

C. Dhiraivha ibvi rekuruboshwe kuenda pachipfuva kutsvedza tsoka yekuruboshwe kumberi, wozotwasanudza ibvi rekuruboshwe kuti utsvedze tsoka kudzokera mupuranga rakareba rine tsoka dzakafara.

D. Tyaira kurudyi ibvi pachipfuva kuti utsvedze rutsoka rworudyi kumberi, wobva watwasanudza ibvi rerudyi, kuyambuka rutsoka rwerudyi pamberi pekuruboshwe.

E. Dzokorora kufamba kune iro divi rakatarisana, uchitsvedza mabvi maviri mukati, ipapo mumwe nemumwe kuti adzokere kunzvimbo yekutanga.

Ramba uchichinjanisa mativi kwemasekondi makumi matatu.

Ongororo ye