Iwo gumi Akanakisa Magaro Maekisesaizi evakadzi

Zvemukati

• Squats
• Pop Squats
• Masiketi ane Kumashure Gumbo Kuwedzeredzwa
• Kufamba Squats
• Mberi / Dzoka squat Anokwakuka
• Imwe-Gumbo Deadlift Hop
• Sumo Burpees
• Kubwinya Mabhiriji
• Bridge Rinosvinira
• Ongororo ye

Nzira yakanakisa yekutora zvakapambwa zvezviroto zvako? Ibva pairi woishandira. Uye nepo kusimudza zvinorema inzira yechokwadi yekuvaka inoyevedza glutes, dzimwe nguva iwe unoda kuwana kutsva kutsva kumba uchishandisa bodyweight yako wega. Ndiko uko aya emhando yepamusoro maekisesaizi evakadzi-akatwasuka kubva kumudzidzisi uye YouTuber extraordinaire Kym Perfetto, aka @KymNonStop-pinda mumutambo. (BTW iye zvakare ane mhondi wedunhu tochi yako yepasi abs.)

Inoshanda sei: Tevedzera pamwe nevhidhiyo kana nhanho-ne-nhanho inofamba pazasi-akawanda reps sezvinobvira (AMRAP) yenguva yakagoverwa. Dzokorora dunhu rose kamwe chete kuti uite quickie 5-minute butt workout, kana kudzokorora kaviri kuti kaviri kupisa uye kusimba.

Squats

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

B. Shift uremu kumashure muzvitsitsinho uye kudzikira mu squat.

C. Dzokera kumira, kusvina glutes kumusoro.

Ita AMRAP kwemasekonzi makumi matatu.

Pop Squats

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

B. Shift uremu kumashure muzvitsitsinho uye kudzikira mu squat.

C. Pop up kuti umire, uchisvetuka tsoka pamwe chete, ipapo nekukurumidza dzokera kunotanga chinzvimbo, uchidzikira kumashure mu squat.

Ita AMRAP kwemasekonzi makumi matatu.

Masiketi ane Kumashure Gumbo Kuwedzeredzwa

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

B. Shift uremu kumashure muzvitsitsinho uye kudzikira mu squat.

C. Dzokera kumira uye ubatanidze glutes kusimudza gumbo rakatwasuka kuseri kwemuviri netsoka dzakachinjika.

D. Dzokera kunzvimbo yekutanga uye dzokorora, kushandura mativi.

Ita AMRAP kwemasekonzi makumi matatu.

Kufamba Squats

A. Kutanga munzvimbo inokwikwidza ine tsoka dzakafara kupfuura mafudzi-akapamhama akapatsanurwa.

B. Kuramba mune chinzvimbo chakakwirisa, nhanho kurudyi tsoka kumberi, ipapo kuruboshwe tsoka kumberi. Wobva watsika rutsoka rwerudyi kumashure uye rutsoka rweruboshwe kumashure.

Ita AMRAP kwemasekonzi makumi matatu.

Mberi / Dzoka squat Anokwakuka

A. Kutanga munzvimbo inokwikwidza ine tsoka dzakafara kupfuura mafudzi-akapamhama akapatsanurwa.

B. Kugara mune squat chinzvimbo, svetukira kumberi nezve tsoka, wozodzokera kumashure kuti utange.

Ita AMRAP kwemasekonzi makumi matatu.

Imwe-Gumbo Deadlift Hop

A. Kutanga kuenzanisa pane rakakotama gumbo reruboshwe, gumbo rerudyi richisimuka pasi.

B. Benda pahudyu kuti usvike pasi uye bata pasi neruoko rwerudyi, uchitambanudza gumbo rekurudyi kumashure.

C. Dhonza ibvi rekurudyi kumberi kune ibvi rakakwirira uye sunda kubva kuruboshwe kuti usvetuke kubva pasi, uchidzokera kumashure neruboshwe uye usvike pasi kuti utange inotevera rep.

Ita AMRAP kwemasekonzi makumi matatu, wozodzokorora kwemasekonzi makumi matatu kune rimwe divi.

Sumo Burpees

A. Tanga netsoka dzakafara kupfuura upamhi hwemafudzi akaparadzana.

B. Gara pasi kuti uise maoko akati sandara pasi mukati memakumbo. Svetuka tsoka kudzoka kune yakakwira puranga chinzvimbo.

C. Svetuka tsoka kumberi kumhara kunze kwemaoko, mabvi akakotamirwa mu squat. Simudza torso kumusoro kuti udzoke kutanga.

Ita AMRAP kwemasekonzi makumi matatu.

Kubwinya Mabhiriji

A. Rara wakatarisana netsoka dzakasimwa pasi.

B. Dzvanya zvitsitsinho pasi uye simudza butt kubva pasi, uchiuya munzvimbo yebhiriji, uchigadzira mutsara wakatwasuka kubva pamabvi kusvika pamapfudzi.

C. Dzikisa mahudyu pasi kuti urove pasi, wobva wasvina glutes kuti usimudze kudzokera kubhiriji.

Ita AMRAP kwemasekonzi makumi matatu.

Bridge Rinosvinira

A. Tanga mune chinzvimbo chebhiriji, tsoka dzakatsetseka pasi, chakasimba chakasimba uye bhuti rakasimudzwa.

B. Dzvinya zvidya zvemukati kuti ufambise mabvi akatarisana. Dzokorora.

Ita AMRAP kwemasekonzi makumi matatu.

Ongororo ye