Bob Harper's Favorite No-Equipment, Total-Muviri, Ita-Chese Kwese Workout

Zvemukati

• Bob Harper's No-Equipment Core Blaster Workout
• Kusundira kumusoro
• Kukwira Kwemakomo
• Mhepo Yechikwata
• Gara-kumusoro
• Zorora
• Ongororo ye

Famba mune chero izere-saizi yekurovedza muviri uye kune mamwe emahara zvirema uye michina kupfuura vanhu vazhinji vanoziva zvekuita nazvo. Kune kettlebhero uye nemabhendi ekudzivirira, tambo dzehondo, uye mabhora eBosu-uye ingori chete tipu yemidziyo yemafaro iceberg. Nepo zvese izvi giya zvichinyatso kupokana nemuviri wako uye simba munzira nyowani, haufanire kuwedzeredza maitiro ako kuti upinde mune yakangwara, inoshanda kurovedza muviri. Muchokwadi, pane chidimbu chimwe chete che "zvishandiso" zvaunoda: muviri wako.

Maekisesaizi emuviri ndiwo hwaro hwechero kurovedza muviri. Ichi ndicho chikonzero nei Bob Harper, mudzidzisi, hunhu hweTV, uye munyori webhuku idzva Kudya kweSuper Carb, akasarudza ina yakapusa bodyweight inofamba seyake yekuenda-kunorovedza yeiyo yakazara-muviri Workout iyo inotarisana zvakanyanya nekuputika kwako kwepamoyo nekusimudza moyo wako. (Yakabatana: Iyo 30-Mazuva Cardio HIIT Dambudziko Rinovimbiswa Kukurudzira Yako Mwoyo Rate)

"Uku kurovedza kunogona kuitwa chero nguva, chero kupi, pasina michina, saka zviri nyore kukwana muzuva rako kunyangwe wakabatikana sei," anodaro Harper. Nei izvi zviitwa, kunyanya? "Vanonyatso tarisa ese akakosha mhasuru mapoka uye vanopa rakakura cardio kurovedza muviri," anodaro. Zvakare, iwe unozoshamiswa nekuziva kuti imwe neimwe yeaya bodyweight inodzidzira zeros mukati mepakati tsandanyama kubva kune imwe kona, saka iwe unokwanisa kucheka iwo abs uye kuwedzera kutsungirira kwako panguva imwe chete.

"Kubatanidzwa kwekudzidzira kwepamusoro-uye kwepasi-muviri, pamwe nekufamba kunoshanda, kunoita kuti iyi ive nzira yakaoma asi inokurumidza uye inoshanda yekudzidzisa," anodaro Harper.

Unoda kugadzirisa? Harper anogovera mashandisiro ekuti chiitwa chega chega chingachinjwe kuitira kuti ugone kupedzisa dunhu zvakachengeteka. Kana iwe uchida kuita kuti zviitwa zve bodyweight zviome, simudza nekuwedzera zviyereso: Bata dumbbell panguva yekukwikwidza kana kushandisa zviyereso zvemakumbo kana uchiita vanokwira makomo. Iwe unogona zvakare kuwedzera kuoma kwetsika kugara-kumusoro nekuisa maoko ako kumashure kwako kumusoro kwekuyambuka pamberi pechifuva chako.

Bob Harper's No-Equipment Core Blaster Workout

Inoshanda sei: Iyo dunhu inotevera AMRAP (sekutenderera kuzhinji sezvinobvira) dhizaini. Pedzisa chimwe nechimwe chezviitwa zvinotevera, uchifamba nekukurumidza sezvinobvira kuti upedze iyo yakapihwa reps. Famba wakananga kubva kune rimwe rovedzo kuenda kune rinotevera usingamire, wozorora pazvinenge zvichidikanwa (funga kuti usarega moyo wako uchidonha zvakanyanya) usati watanga dunhu zvakare. Chinangwa ndechekupedzisa kutenderera kwakawanda kwedunhu sezvinobvira mumaminitsi makumi maviri kana makumi matatu (zvichienderana nekuti unoda kuti kurovedza muviri kuve kwenguva yakadii).

Kusundira kumusoro

10 reps

Shanduko: pamabvi ako

Kukwira Kwemakomo

20 reps

Kushandura: kunonoka; simudza maoko pachigaro kana nhanho

Mhepo Yechikwata

10 reps

Kushandura: kuchinjana mapapu

Gara-kumusoro

20 reps

Kugadziridza: diki diki rekufamba

Zorora

Kutsvaga mazano ekuti ungawedzera sei mafuta uye kupora kubva pakushanda kwako? Tarisa EatingWell.com kune mabikirwo maviri kubva mubhuku idzva raHarper-a Greek yogurt parfait ye ​​pre-workout simba uye almond-flavored protein drink kuti upe tsandanyama dzako kupora dzavanoda mushure mekurovedza muviri.

Ongororo ye