Iyo 5 Yakazara-Muviri Exercises Carrie Underwood Anopika Na, Sekureva Kwake Mudzidzisi

Zvemukati

• Bodyweight Squat kusvika Tuck Jump
• Kufamba Makumbo
• Renegade Rows
• Biceps Curls
• Gumbo Rakaturika Rinosimudza
• Ongororo ye

Carrie Underwood anga achishanda nemurairidzi wake, Eve Overland kweanopfuura makore gumi. Ivo vanobatana kugadzira maworkout e Underwood's fitness app, Fit52, uye Overland inowana muimbi muchimiro chepamusoro chemitambo. (Yeuka apo vaviri vacho vakasimuka kuti vashande vanonyadzisa pasocial media?)

Kunyangwe Underwood ari munzira yekushanya kwake kana kurembera pamba nemhuri yake, Overland anoti amai vevaviri vanogara vachiwana nguva yekufamba. "Imwe yemameseji ake makuru nderekuti unogona kushanda chero kupi; imba yako inogona kunge iri situdio yako yekusimbisa muviri, saka anoidzvanya paanogona. Kana ari panzvimbo yekutamba nevana vake, anozoitawo zvekudhonza, kurembera. gumbo rinosimuka, uye mabulgaria akapatsanura squats pamidziyo. Carrie akasimba uye akapoteredzwa, "Overland inodaro Chimiro pachiitiko cheBodyArmor. Vaviri ava vanonyanya kufarira rudzi, uye Underwood, iye zvino mutauriri wechinwiwa chemitambo, anoda zvinotapira zveBodyArmor zvekunakirwa mushure mekurovedza muviri, sekureva kwemurairidzi wake.

Mazuva ano, Overland inoti Underwood's "ese mafambiro anoverengeka" mafungiro amutungamira kuti arambe aine ekutanga, akaedza-uye-echokwadi mashandiro ekuita - funga: squats, kufa, kukwira kumusoro, kusundira-kumusoro, uye mitsara. "Isu tinozvichengeta tichifambidzana uye tichifambira mberi uye tichapinda mukati nekubuda mumatanho evamiriri, pamwe nenguva iri kunetsekana, zvichienderana nezvinangwa zvake," anodaro Overland. Imwe nzira Overland inowedzera nguva pasi pekunetsekana? Iye anowedzera mapurses ekufamba senge mapapu uye squats kana kudzora kudzika senge mitsara uye yekutsikirira. Vaviri vacho vanozopota vachisanganiswa mu-high-intensity interval workouts, dzimwe nguva pane treadmill, anowedzera mudzidzisi. (Edza iyi maminetsi makumi maviri HIIT achimhanya kurovedza muviri kuvaka kumhanya mumavhiki mana.)

Kana zvasvika pakuchengetedza simba remuviri wakazara, Underwood inovimba neshanu kuenda-kune maekisesaizi, maererano nemudzidzisi wake. Pazasi, Overland inotyora chiitwa chega chega uye maitiro ekuzvidzokorora kumba.

Bodyweight Squat kusvika Tuck Jump

Overland anoti anoda kusanganisa mafambiro ekuputika mukushanda kwake naUnderwood senzira yekuchengetedza muimbi kufamba. Neiyi bodyweight squat (ita gumi emhepo squats) mu tuck kusvetuka (ita gumi eiyi izvozvi mushure) kufamba, "uri kukonzeresa mhasuru fibers dzakasiyana, uye kushanda nesimba, agility, simba, uye kutonga," Overland anodaro. Mudzidzisi anoti unogona kutevedzera chiitwa ichi kunyangwe uchisimudza masimbi anorema: Ita seti yemabarbell squats, isa huremu pasi, wozopinda museti yemhepo squats kana kusvetuka squats. Kana iwe uchitsvaga simba rakawanda, wedzera huremu mumabarbell squats ako; kana iwe uri kutarisira kunatsiridza kutsungirira, deredza zororo uye uchingoramba uchifamba, inoratidza Overland. (Zvakabatana: 10 Simba Plyometric Leg Exercises Unoda Kutanga Kuita)

Kufamba Makumbo

Squats uye mapapu - uye akasiyana misiyano iwe yaunogona kuita yega yega kurovedza muviri - ndeye Underwood yekuenda-kumakumbo kurovedza, anodaro Overland. Muimbi anonyanya kufarira kufamba mapapu nekuti unogona kuzviita nyore paunenge uchibika chikafu kana kuona TV, anowedzera mudzidzisi. Iyo inoshanda yekurovedza muviri, iyo iwe yaunogona kuita kana isina uremu, inovaka yakaderera-yemuviri simba uye inovandudza chiyero, inonyora Overland.

Renegade Rows

Kufamba uku kunonetsa kugadzikana kwepakati nekushanda anti-kutenderera (zvinoreva kugona kwako kuita mutsara wega wega usingatenderere torso yako), anodaro Overland. Chinangwa ndechekuchengetedza mahudyu uye torso zvakadzikama sezvinobvira iwe paunotora ruoko rumwechete panguva yemutsara, anotsanangura. Iwe uchashanda zvakare kumashure nemapfudzi nechiitwa ichi, anowedzera mudzidzisi, achikupa 360 madhigirii epamusoro-muviri simba.

Biceps Curls

Underwood ichaita biceps curls chero nguva anogona, anodaro Overland. Kana iye muimbi akaona seti yezviyereso, angangotora 'em kumusoro uye otanga kupeta, majee Overland. Kunyangwe iwe uine zviyero kumba - kana kunyangwe mamwe mabhodhoro ewaini - tanga kuzvimonera kusvika pamapfudzi ako kusvikira iwe uchinzwa iko kupisa, anodaro Overland. Iyi danho inobhadhara musimba remaoko ako, anodaro mudzidzisi, zvichiita kuti zvive nyore kwazvo kutakura zvekutengesa, vana, kana chero chinhu chipi zvacho chaunofanirwa kutenderedza. (Yakabatana: Iyo Biceps Workout Iwe Unogona Kuita Pasina Huge Rack yeDumbbells)

Gumbo Rakaturika Rinosimudza

Imwe yeAunderwood yaanofarira maekisesaizi, kusimudza gumbo kunoitwa zvakanyanya kumitambo yemitambo, panzvimbo yekutamba, kana neyakagadzika yekudhonza-up bar kumba, anodaro Overland. Asi kana iwe uchinge uchinge uchinge uchinge uchinge uchishaya pekurembera, mudzidzisi anokurudzira kungovata pasi uye kuita makumbo ekusimudza kuti upise yako abs.

Ongororo ye