Gal Gadot naMudzidzisi waMichelle Rodriguez Vanogovana Vavo Vanodikanwa No-Equipment Partner Workout

Zvemukati

• Hapana-Equipment Partner Workout
• Dunhu 1
• Kufamba Lunge
• Ruoko Rombera neKnee Tuck
• Hollow Bata
• Dunhu 2
• Skaters
• Ngoro
• "Sled" Partner Push
• Dunhu 3
• Chest Push nekutenderera
• Dzokera Dhonza nekutenderera
• Kwakazotevera Simudza
• Ongororo ye

Hapana chinhu chakadai seye-saizi-inokodzera-yese maitiro kana zvasvika pakusimba, asi zvakachengeteka kufunga kuti kurovedza muviri kunokodzera Wonder Woman pachake ingave sarudzo yakanaka kune chero munhu kuti afunge. Gal Gadot, nyeredzi yeiyo superhero franchise uye wese-akakomberedza hutano anofarira, anovimba kudzidziswa kwake kune murume mumwe: Magnus Lygdback, iye wega murairidzi uye wezvehutano anoonawo kuti Ben Affleck arwe chimiro che Justice League uye nekukurudzira maA-lists anosanganisira Katy Perry naHarry Styles mujimu.

Zhizha rino, Lygdback iri kubatana naMichelob ULTRA kukurudzira vasiri-maceleb kuti vashande nesimba kuburikidza nechirongwa chinonzi ULTRA Beer Run, chinobvumira vanodzidzira kuita mari mumakiromita avo, squats, mapuranga, nezvimwe zvezvinwiwa zvevakuru zvemahara - zvinonzwika sekukunda- win. Uye pazasi, ari kugoverawo ega shamwari yekurovedza muviri yakagadzirirwa chero munhu ari kutsvaga kuwedzera maitiro avo nemamwe Wonder Woman-esque simba mafambiro.

"Ichi chizere-chemuviri mudiwa Workout - hapana michina inodiwa - iyo inogona kuitwa chero nenzvimbo yakakwana yekufamba," anodaro Lygdback. "Aya ekushandira pamwe ndeekudzidzisa pamwe nekubatsirana. Haisi iyo hondo pakati pako nemumwe wako. Unofanirwa kuisa kupokana kuzhinji sezvaunoda asi rangarira kuti hazvisi zvekukunda! Ndiyo kiyi yekubudirira kwevamwe shamwari." (Zvakaenderana: Sei Kuve neFitness Buddy Chiri Chinhu Chakanakisa Kare)

Wakagadzirira kuwana yako superpower? Bata pal uye utange kushanda neiyi celeb-yakafemerwa, nyanzvi-yakagadzirwa, isina-maturo Workout.

Hapana-Equipment Partner Workout

Maitirwo acho: Ita imwe neimwe kufamba mudunhu rekutanga kwehuwandu hwevanodzokorodzwa vanoratidzwa. Dzokorora dunhu katatu nekamwe neminiti yekuzorora pakati pekutenderera. Zvadaro, enda kudunhu rinotevera uye dzokorora. Cherechedza: Paunenge uchiita maekisesaizi ese pamwe chete nemumwe wako, haasi ese maekisesaizi anoda kuti mumwe wako apedze.

Zvamunoda: Nada, izvo ndizvo chaizvo.

Dunhu 1

Kufamba Lunge

A.Mira netsoka dzakaparadzana paupamhi hwemafudzi.

B. Nhanho kumberi netsoka yekurudyi uye pfugama ibvi mu90-degree angle, uchiuya mune kumberi mbichana.

C. Sundira kure nechitsitsinho kurudyi kuti udzokere pakamira. Dzokorora, uchifambira mberi nerutsoka rworuboshwe. Ramba uchichinjanisa makumbo apo iwe "uchifamba" mberi.

Ita 20 reps zvachose; 10 padivi.

Ruoko Rombera neKnee Tuck

A. Tanga munzvimbo yepamusoro-puranga, nemichindwe pauriri yakananga pasi pemapfudzi, yakakombama. Vashandi vanofanira kunge vakatarisana.

B. Tambanudza ruoko rweruboshwe kuruoko rwerudyi rwemudiwa wepamusoro-soro. Paunenge uchisvika kuruboshwe ruoko kumberi, tuck kurudyi mubhokisi muchipfuva kuti uite core.

C. Dzorerazve ruoko netsoka. Dzokorora kune iro divi rakatarisana, uchitambanudzira ruoko rwerudyi kumberi uye tucking kuruboshwe ibvi. Ramba uchichinjana.

Ita makumi maviri reps.

Hollow Bata

A. Rara nemanhede nepakati wakabatikana uye pelvis yakasungirirwa kudzivirira yakaderera musana.

B. Tambanudza maoko ose pamusoro, biceps nenzeve, nemakumbo akareba. Simudzirai makumbo ese kumusoro kwepasi. Dhinda pasi pasi pasi.

Bata kwemasekondi makumi mashanu.

Dunhu 2

Skaters

A. Mira nemakumbo fudzi-upamhi hwakaparadzaniswa. Shandura huremu pagumbo rekuruboshwe, uchikotama ibvi kudzikisa zviuno masendimita mashoma uye yambuka tsoka yerudyi kuseri kwekuruboshwe, uchizungunuka kubva pasi.

B. Pushira nerutsoka rworuboshwe uye wakasungwa kurudyi, uchimhara zvinyoro-nyoro negumbo rerudyi, uchisimudza tsoka yekuruboshwe kuseri kwaro.

C. Mira zvishoma, wobva wadzokorora kufamba, panguva ino uchisundidzira kure negumbo rerudyi uye uchimhara kuruboshwe. Enderera "skating" kurudyi kuruboshwe.

Ita 20 reps zvachose; 10 padivi.

Ngoro

A. Tanga munzvimbo yakakwirira-mapuranga nemichindwe pasi.

B. Ita kuti mumwe wako atore zvitsitsinho zvako, achisimudza makumbo ako kusvika pahudyu-level. Maoko ako acharamba ari pasi.

C. Famba maoko kumberi, uchichengeta musimboti wakasimba uye usingamhanye nekukurumidza. Chigadziro chega chega chemuchindwe ndecheimwe rep. Ita makumi maviri reps usati wachinja zvinzvimbo nemumwe wako.

Ita makumi maviri reps.

"Sled" Partner Push

A. Tarisana naye, uye isa maoko pamapfudzi avo uchizendama mukati mavo pakona yemadhigirii makumi mashanu.

B. Pushira mberi sezvavanokupikisa iwe, uchishandisa yavo yepasi muviri uye musimboti kuti varambe vakasimba uye vakamira. Enda kumberi zvakanyanya sezvinobvira kune makumi maviri matanho usati wachinja nzvimbo nemumwe wako.

Ita makumi maviri reps.

Dunhu 3

Chest Push nekutenderera

A. Tarisana nemumwe wako negumbo rekuruboshwe kumberi, uye gumbo rerudyi kumashure, nemabvi ese ari maviri akakotama. Unozoita sewe Partner 1. Partner 2 inofanirwa kuratidza chimiro chako uye chinzvimbo.

B. Bata Mudiwa 2 ruoko rwerudyi Partner 1 anodhonza gokora rekuruboshwe kumashure pakukwirira kwepfudzi, achiita chibhakera neruoko, kunge arikugadzirira kuburitsa museve kubva pauta. Partner 1 anotambanudza ruoko rwerudyi kumberi, zvakare pakureba kwepfudzi, kubata ruoko rwerudyi rwePartner 2. Maoko emudiwa 2 anofanira kuratidza ako.

C. Uchishandisa maoko akabatana ekurudyi, Partner 1 inosundidzira sezvo Partner 2 anopokana, achigadzira kuramba uye kunetsana mukusundidzira kufamba; tenderera chiuno paunenge uchisunda. Pusha kusvikira Partner 1 ruoko rwerudyi rwatambanudzwa uye ruoko rwe Partner 2 rwakakotama.

D. Ipapo Partner 2 anosundira sezvo Partner 1 achiramba. Izvi zvinogadzira mhando yekufamba kwemasaha.

Ita makumi maviri reps akazara; 10 padivi.

Dzokera Dhonza nekutenderera

A. Huso shamwari negumbo rekuruboshwe kumberi, uye rekurudyi kumashure, mabvi ose akabhenda zvishoma. Uchaita seMudyidzani 1. Wekudyidzana naye 2 anofanira kuratidzira chimiro chako.

B. Bata ruoko rwerudyi rwemumwe wako neruoko rwerudyi. Maoko evamwe vevashandi vakasununguka uye vanokwidziridzwa kusvika pakureba kwepafudzi.

C. Zvakafanana nekufamba kwekucheka muchiitwa chekare, Partner 1 anodhonza ruoko rwerudyi kumashure (sekugadzirira kugadzirira museve) sezvo Partner 2 achiramba dhonza kuti aite kusagadzikana. Tenderedza chiuno paunenge uchidhonza.

D. Switch; sezvo Partner 2 achidhonza kumashure, Partner 1 anoramba.

Ita makumi maviri reps akazara; 10 padivi.

Kwakazotevera Simudza

A. Tarisana nemumwe wako nemaoko padivi pako. Wedzera maoko ose kumativi, kureba kwepfudzi.

B. Ita kuti mumwe wako asvikire pasi zvinyoro nyoro pamawoko ose ari maviri sezvaunoasimudza kumativi, achimira paurefu hwemafudzi. . vasimudze kunze. Ita 15 reps, wobva washandura nzvimbo nemumwe wako.

Ita gumi nemashanu zvekare.

Ongororo ye