Autumn Calabrese's 20-Minute Yakazara-Muviri Sliders Workout

Zvemukati

• Reverse Lunge
• Slider Rutivi Push-Ups
• Side Lunge kuna Curtsy Lunge
• Slider Reach
• Pamberi Diagonal Lunge
• Windshield Wipers
• Hamstring Curls
• Vakaona
• Ongororo ye

Vanotsvedza vanogona kutaridzika kunge vakanaka uye vasingakuvadzi, asi ivo chaizvo vane mhosva yekutsva kwakakomba. (Zviise padivi pemabhendi ekupamba!) Saka kana iwe uchida kuwedzera huremu hwemuviri wako unofamba pasina kuenda kune yakakwira-impact, zvinouya zvine mutsindo. Izvo zvakare zvakachipa uye zvinotora zvisingaite nzvimbo, zvichivaita chimwe chezvishandiso zvinonyanya kukosha zvekumba-uye-kwe-kuenda kwekudzidzira. (Inoenderana: gumi neshanu Amazon Inotenga Kuvaka DIY Imba Gym yePasi pemadhora mazana maviri nemakumi mashanu)

Nepo iwe uchigona kubatanidza masiraidhi neanouraya musimboti maekisesaizi, unogona kuashandisa kushanda muviri wako wese. Autumn Calabrese, mugadziri we21 Day Fix uye 80 Day Obsession, akatipa iyi yakazara-muviri inotsvedza inorovera maoko ako, makumbo, uye butt zvakare. Isa parutivi maminetsi makumi maviri, guruva paseti yako, uye tsvedza mumoto unopisa. (Yakasungirwa kwenguva? Edza Calabrese yemaminetsi gumi-cardio core workout.)

Inoshanda sei: Ita yega yega kurovedza muviri kune yakaratidzirwa nhamba ye reps. Dzokorora kwehuwandu hwemaround maviri.

Unoda: Vaviri vanotsvedza

Reverse Lunge

A. Mira nemakumbo pamwechete, tsoka yekurudyi pane chinotsvedza.

B. Svedzerera tsoka yekurudyi kumashure uchikotama mabvi ese ari kuruboshwe

C. Svetera tsoka yekurudyi kumberi uchitwasanudza mabvi kuti udzokere panzvimbo yekutanga.

Ita gumi nemashanu zvekare. Chinja mativi; dzokorora.

Slider Rutivi Push-Ups

A. Tanga mune yakagadziriswa push-up chinzvimbo pamwe nekutsvedza pasi poruoko rumwe.

B. Bend maoko kune 90-degree angles paunenge uchitsvedza ruoko rweruboshwe kuruboshwe.

C. Rongedza maoko uchitsvedza ruoko rweruboshwe kurudyi kuti udzokere panzvimbo yekutanga.

Chinja mativi; dzokorora. Ramba uchichinjanisa kwe8 reps padivi.

Side Lunge kuna Curtsy Lunge

A. Mira nemakumbo pamwechete, tsoka yekurudyi pane chinotsvedza. Benda ibvi rekuruboshwe uchitsvedza tsoka yekurudyi kuenda kurudyi

B. Rongedza ibvi rekuruboshwe uchitsvedza tsoka yekurudyi kusangana netsoka yekuruboshwe

C. Benda ibvi rekuruboshwe uchiyambuka tsoka yekurudyi wakananga kumashure-kuruboshwe diagonal

D. Rongedza ibvi rekuruboshwe uchiunza rutsoka rwerudyi kuti usangane neruboshwe kuti udzokere panzvimbo yekutanga.

Ita gumi nemashanu zvekare. Chinja mativi; dzokorora.

Slider Reach

A. Tanga mune yakagadziriswa push-up chinzvimbo pamwe nekutsvedza pasi poruoko rumwe.

B. Svetera ruoko rwerudyi kumberi dzinenge tsoka imwe. Slide ruoko rweruboshwe kumberi kuti usangane nerudyi.

C. Svetera ruoko rwerudyi kumashure, wozodzokera kuruboshwe kumashure kuti udzokere panzvimbo yekutanga.

Chinja mativi; dzokorora. Ita 8 reps.

Pamberi Diagonal Lunge

A. Mira netsoka pamwe chete, rutsoka rworudyi pane inotsvedza

B. Svetera tsoka yekurudyi kumberi-kurudyi diagonal uchikotama mabvi ese mubanji

C. Svetera rutsoka rwerudyi kuti usangane neruboshwe uchitwasanudza mabvi ose kuti udzokere panzvimbo yekutanga.

Ita 8 reps. Chinja mativi; dzokorora.

Windshield Wipers

A. Tanga mupuranga rakakwirira rine siraidhi pasi petsoka imwe neimwe

B. Slide rutsoka rworudyi kune rumwe rutivi kusvikira uchienderana nehudyu.

C. Svetera rutsoka rworudyi kuti usangane neruboshwe kuti udzokere panzvimbo yekutanga.

Chinja mativi; dzokorora. Ita 16 reps padivi.

Hamstring Curls

A. Nhema kumashure uine chinotsvedza pasi pechitsitsinho chimwe nechimwe, zvigunwe zvakasimudzwa, chiuno chakasimudzwa pasi pasi mubhiriji rinopenya.

B. Slide zvitsitsinho kumberi kutwasanudza mabvi.

C. Slide zvitsitsinho padhuze kuti upfugame mabvi uye dzokera kunzvimbo yekutanga.

Ita gumi nemashanu zvekare.

Vakaona

A. Tanga mune imwe forearm plank ine slider pasi petsoka imwe neimwe. .

B. Kuchengeta muviri uchienderana nepasi, chinja kumberi masendimita, uchibvumira tsoka kutsvedza kumberi.

C. Shift unodzokera kumashure masendimita mashoma, uchibvumira tsoka kuti dzitsvedza dzichidzokera kumashure kuti dzokere kunzvimbo yekutanga.

Ita gumi nemashanu zvekare.

Ongororo ye