Barry's Bootcamp-Yakafuridzirwa Abs, Butt, uye Core Workout

Zvemukati

• Ongororo ye

Kana iwe uri fan weanozivikanwa-akatenderwa, epati-themed makirasi kubva kuBarry's Bootcamp, une rombo rakanaka. Isu takabata mudzidzisi ane mukurumbira Derek DeGrazio weBarry's Bootcamp Miami Beach kuti agadzire yakasarudzika maminetsi makumi matatu e cardio-simba kurovedza muviri kwakagadzirirwa kupisa mafuta uchiwedzera abs, butt, uye core (iyo "ABCs") uchishandisa siginecha yeBarry's Bootcamp. (Pano, gumi nemashanu Boutique Fitness Makirasi Iwe Unogona Kuita Kumba!)

Heino mashandiro ayo: Iyo treadmill inotenderera inoshandura pakati pekurerekera uye nekumhanyisa nguva kuti upise mafuta, nepo iwo matatu masimba ekudzidzira kutenderera "kuwandisa" mhasuru kuveza uye toni. Inzwa wakasununguka kuwedzera uremu kana uchida-"iyo yakakura uremu, iyo yakakura shanduko," anodaro DeGrazio.

Zvishandiso:

1 treadmill

1 seti yezviremu zvemahara (5-10 pounds)

1 mat kana tauro

Yakakurudzirwa Treadmill inomhanya:

Kutanga: Jog 5.0. Mhanya 6.0. Kumhanya Kwakasimba (SR) 7.0. Sprint 8.0+

Pakati: Jog 6.0. Mhanyai 7.0. SR 8.0. Sprint 9.0+

Yepamberi: Jog 7.0. Mhanyai 8.0. SR 9.0. Sprint 10.0+

Kutenderera 1

Maminitsi 0-5: Treadmill Kudziya-Up

0-1: Jog

1-2: Mhanya

2-3: Jog

3-4: Mhanya

4-5: SR

Maminitsi 5-10: Kudzidzisa Simba

5-6: Squat neFront Inosimudza

Mira netsoka dzakaparadzana paupamhi hwemapfudzi, uye bata huremu hwemaoko maviri pamberi pezvidya, maoko akatambanudzira pasi, zvanza zvakatarisana nemuviri. Zvishoma nezvishoma gara kumashure mune squat, inotungamira necheshure, huremu pazvitsitsinho, makumbo akaenzana pasi, mabvi kumashure kwezvigunwe. Panguva imwe chete, simudza maoko ose kure nemuviri. Pedzisa nemaoko akakiiwa pamberi pechiso, wakagara mu90-degree angle squat. Dzokorora kweminiti imwe.

6-6: 30: Flutter Kicks

Nhema kumashure pameti kana tauro. Simudza makumbo anenge 6-8 inches kubva pasi, tsoka dzakachinjika, rimwe gumbo rakakwirira kupfuura rimwe, uye tanga kubhururuka, kuchinja gumbo rimwe nerimwe kumusoro nekudzika kwemasekonzi makumi matatu.

6: 30-7: 30: squat ine Mberi Inokwira

7: 30-8: Kuridza Mhezi

8-9: squat ine Mberi Inokwira

9-10: Forearm Plank

Rara nedumbu, maoko nemaoko pasi, magokora ari pasi pemapfudzi. Dzvanya pasi pasi uchishandisa kumberi uye mabhora etsoka. Kuchengeta kumashure yakatwasuka, bata chinzvimbo kweminiti rimwe. Ita chokwadi chekufema!

Round 2

Maminitsi 10-15: Treadmill Inoteedzera Kupindirana

10-11: Mhanya - 2 muzana tenderera

11-12: Mhanya - 6 muzana inorereka

12-13: Mhanya - 4 muzana inorereka

13-14: Mhanya - 8 muzana tenderera

14-15: Mhanya - 10 muzana tenderera

Maminitsi 15-20: Kudzidzisa Simba

15-16: Right Lunge with Raise

Mirai netsoka dzakaparadzana paupamhi hwemafudzi, mawoko ari kumativi, mumwe nemumwe akabata huremu hweruoko, zvanza zvakatarisana. Enda kumberi negumbo rerudyi, chipfuva kunze, mapendekete kumashure. Uchiri kufambira mberi, simudza maoko ese kubva pamuviri, kuita musimboti, kupedzisa negumbo kumberi, mabvi kumashure kwezvigunwe, uye maoko akatambanudzwa pamwero weziso. Dzokorora kweminiti imwe.

16-16: 30: Hollow Rocks

Nhema kumusana, makumbo akatambanudzwa uye akasimudza anenge gumi inches kubva pasi, maoko kumashure kwemusoro, biceps yakanamirwa munzeve. Chengetedza iyi nzvimbo uye dombo kumberi uye kumashure pazasi kumashure kwemasekondi makumi matatu.

16: 30-17: 30: Kuruboshwe Lunge nekusimudza

17: 30-18: Hollow Rocks

18-19: Mamwe maLunges Anosimudza

19-20: Mapuranga ane Hip Twist

Mune forearm plank chinzvimbo sezvakatsanangurwa kare, monera chiuno chekurudyi kuti ubate pasi, uchichengeta mapendekete akaenzana, wozochinja kuenda kuruboshwe. Ramba uchichinjanisa kwemasekondi makumi matatu.

Kutenderera 3

Maminitsi 20-25: Treadmill Sprint Interval

20-21: Jog

21-22: SR

22-23: Kumhanya

23-24: Mhanya

24-25: Kumhanya

Maminitsi 25-30: Simba Kudzidziswa

25-26: Plié ane Side Simudza

Mira netsoka dzakafara zvishoma pane hupamhi hwehudyu zvakaparadzana, zvitsitsinho zvakatarisa mukati, zvigunwe zvakatarisa kunze, mawoko ane huremu kuseri kwebutt, zvanza zvakatarisa butt. Gara pasi muplié, bhuti rinotungamira kumashure uye pasi, chipfuva kunze. Paunenge wakagara kumashure, simudza maoko kune rumwe rutivi, zvanza zvakatarisa mberi. Pedzisa nemakumbo anoenderana neinstep yakatarisa kumberi uye maoko akatambanudzirwa kudivi pachiyero cheziso. Dzokorora kweminiti imwe.

26-26: 30: Bhasikoro Kicks

Kunyepa kumashure, maoko akarongedzwa kuseri kwenzeve, makumbo akareba uye akasimudza kubva pasi masendimita mashoma. Dzorera kurudyi gokora kuruboshwe ibvi, wedzera gumbo rerudyi, wobva washandura, gokora reruboshwe kurudyi ibvi. Dzokorora kwemasekondi makumi matatu.

26:30: 27:30: Plié neSide Simudza

27:30:28: Mhaka dzeBhasikoro

28-29: Plié ane Side Simudza

29-30: Plank Mberi / kumashure Matombo

Kutanga munzvimbo yepamberi yepangi sezvakatsanangurwa kare. Muviri wedombo kumberi, uchiunza mapendekete pamusoro pemaoko, kutenderedza zvigunwe pamusoro saka tambo dzebhutsu pasi. Zvadaro wodzokera kupuranga. Dzokorora kwemasekondi makumi matatu.

Ongororo ye