Iyo Yakanakisa Yepazasi Muviri Maekisesaizi kuti Tone Yako Glutes uye Hamstrings

Zvemukati

• Katatu Kutyisidzira Kudonhedza squats
• Imwe-Gumbo RDL + Yekupisa Hops
• Crouching Glute Pulse Kicks
• Drop 'n' Kick Its
• Super Hydrants + Hip Circle Burnouts
• Ongororo ye

Ichi chiitiko chekurovedza muviri chinosanganisira zvitanhatu zveakanakisa maekisesaizi ekutonhodza hafu yako yese yezasi: akanakisa echidya maekisesaizi kunanga ako glutes, hamstrings, butt, mukati, uye ekunze zvidya. Tiri kuzoshanda zvese.

Iyi yeminiti gumi yekurovedza muviri inonakidza uye yakasimba musanganiswa weinonangwa yepasi-yemuviri simba maekisesaizi pamwe nemamwe plyometrics (svetuka kudzidziswa). Iwe haugone chete kushanda makumbo ako, asi iwe zvakare uchaisa yako kukwenya kwemoyo wako uye kupisa akawanda macalorie mune izvo maitiro. Bhonasi: Inogona kuitwa chero kupi, chero nguva, isina zvachose michina inodiwa.

Mhepo ichivhuvhuta nayo kamwe chete, kana kana iwe uchida zvimwe cheziya, dzokorora kamwe kana kaviri kwemakumi maviri- kusvika makumi matatu-maminitsi ekupenga-pasi-muviri kupisa. Kana iwe uchida kuwedzera rimwe repamusoro-muviri basa mumusanganiswa, sanganisa iyi yekurovedza muviri neaya akaomarara maekisesaizi emaoko. Unoda kunongedza zvakapambwa zvako? Wedzera imwe yemaminetsi gumi-akapamba bhendi yekudzidzira. (Nekuti, ICYMI, kuva nechigadziko chakasimba kunokosha kune zvinhu zvakawanda kupfuura kungotarisa zvakanaka.) Unoda kuwedzera moto wakawedzerwa pazvidya zvako zvemukati? Wedzera maminitsi mashanu emukati chidya kuputika.

Katatu Kutyisidzira Kudonhedza squats

A. Tanga kumira netsoka pamwe chete, maoko akasungirirwa pamberi pechipfuva.

B. Yakadzika mune yakamanikana squat, inonyudza mahudyu kumashure kuti uchengetedze mabvi kubva kufambisa kumberi zvakapfuura zvigunwe.

C. Hop kuti umhare netsoka dzinenge hip-width zvakaparadzana, nekukasira kudzika mukati menguva dzose squat.

D. Temba kumhara uine tsoka dzakafara kupfuura hudyu-upamhi hwakaparadzaniswa, zvigunwe zvichinongedzera, zvichidzika kuita sumo squat.

E. Hop kuunza tsoka pamwechete kuti utange rep inotevera. Dzokorora kweminiti imwe.

Imwe-Gumbo RDL + Yekupisa Hops

A. Mira pagumbo rerudyi, gumbo rekuruboshwe munzvimbo yakakwira yemabvi nechidya chakanangana nepasi uye mabvi akakotama pa90-degree angle.

B. Hinji pahudyu kutendamira kumberi, uchitambanudzira gumbo reruboshwe wakananga kumashure uye maoko mberi, biceps nenzeve. Chengeta chiuno chakaenzana.

C. Simudza torso kuti udzokere kutanga, uchityaira ruoko rwerudyi kumberi uku kuruboshwe ibvi richiuya. Dzokorora kwemasekondi makumi matatu.

D. Wedzera hop pagumbo rerudyi kana ibvi rekuruboshwe riri panzvimbo yepamusoro-yemabvi. Dzokorora kwemasekondi gumi nemashanu. Chinja mativi; dzokorora.

Crouching Glute Pulse Kicks

A. Tanga kupfugama pagumbo rekurudyi netsoka yeruboshwe pasi. Shandura shin yekurudyi saka tsoka irikunongedza kuruboshwe uye zvigunwe zvisina kumira kuti tambo dzive pasi.

B.Dhinda murutsoka rworuboshwe kuti umire, uye rova ​​rutsoka rworudyi uende kudivi.

C. Donhedza rutsoka rwerudyi kuseri kweruboshwe kuti udzikise kumashure kuti utange, uchirovera ibvi rekurudyi pasi. Dzokorora 45 seconds.

D. Imbomira pamusoro pekukanya uye kwenya gumbo rerudyi kumusoro uye pasi kwemasekondi gumi nemashanu. Chinja mativi; dzokorora.

Drop 'n' Kick Its

A. Kutanga kugara pasi nemabvi maviri kurudyi, uchizendamira kuruboshwe. Kuenzana huremu pakati pebvi rekuruboshwe neruoko rweruboshwe.

B. Gwira ibvi rekurudyi muchipfuva.

C. Dzvinyirira chiuno kumusoro uye kava gumbo rekurudyi uchienda kudivi netsoka yakachinjika. Dzokorora 45 seconds.

D. Bata pamusoro pechinzvimbo chekukanha, uye puruzira gumbo rekurudyi kumusoro uye pasi kwemasekonzi gumi nemashanu. Chinja mativi; dzokorora.

Super Hydrants + Hip Circle Burnouts

A. Tanga patafura yetafura. Simudza gumbo rekurudyi kumashure uye kumusoro, wakakotama pakona ye90-degree netsoka yakachinjika kuitira kuti pasi petsoka yerudyi inongedza padenga.

B. Wedzera gumbo rerudyi, wobva warisveterera kurudyi, uchitambanudza yakatwasuka kubva muchiuno, tsoka dzichiri kutenderera pasi.

C. Dzokera kutanga, asi usingabate ibvi rerudyi pasi. Dzokorora 45 seconds.

D. Bata chinzvimbo chechitatu (gumbo rerudyi rakatambanudzirwa kune rimwe divi) uye fambisa rutsoka mudenderedzwa diki kumberi. Ita 10 reps. Reverse direction uye ita gumi zvimwe. Chinja mativi; dzokorora.

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Ongororo ye