Celeb Mudzidzisi Don Saladino's Yakazara-Muviri Kuramba Bhendi Workout

Zvemukati

• Yakazara-Muviri Kuramba Bhendi Circuit Workout
• Banded squat
• Yakasungwa Imwe-Gumbo RDL
• Yakasungwa Bent-Pamusoro Row
• Akasungwa Hafu-Kupfugama Bhegi Press
• Akasungwa Shiri Imbwa
• Ongororo ye

Ah, iyo inozvininipisa kuramba bhendi. Paunofunga nezvazvo, zvinoshamisa chaizvo kuti chidimbu chidiki cherabha chinogona kuwedzera simba rakawanda, siyana, uye, zvakanaka, kuramba kurovedzwa.

Uku kurovedzera bhendi remumba uku kubva kumurairidzi ane mukurumbira Don Saladino- muvambi weDrive495 makirabhu ekusimba uye muroyi ari kuseri kwemaitiro ekusimba kwaBlake Lively-ndiwo muenzaniso wakakwana weizvozvo. Anoshandisa imwe hombe-loop resistance bhendi kuti awedzere kuramba kune akanyanya kukosha maekisesaizi emuviri (shiri-imbwa, air squats) uye kutsiva huremu hwemahara mune vamwe (RDLs, yakabhenda-pamusoro mitsara).

ICYDK, mabhendi makuru e loop resistance (anonziwo ″super bands" kana kuti "mabhandi emagetsi") ingori rudzi rumwe chete rwemabhendi ekupikisa kunze uko.Anowanzoreba anenge masendimita makumi mana uye anoumba chishwe chihombe chakavharika.Ndiwo rudzi rwauchaita. kuda kwekudzidzira uku. Unoda bhendi rekurwisa? Tora chimwe cheizvi:

• SKLZ Chiedza Pro Resistance Bhendi (Tenga Iiri, $ 20, dickssportinggoods.com)
• TRX Chiedza Simba Remagetsi (Tenga Izvo, $ 30, dickssportinggoods.com)
• ETHOS Medium Super Bhendi (Tenga Iiri, $ 30, dickssportinggoods.com)

Paunenge uchinge uine bhendi rekupikisa uye wagadzirira kuenda, tarisa iyi iri nyore, shanu-inofambisa dunhu kubva kuSaladino. Kana iwe uchida maitiro ake, tarisa 4-vhiki remuviri wehuremu chirongwa chekudzidzisa iye chaari kupa mahara.

Yakazara-Muviri Kuramba Bhendi Circuit Workout

Inoshanda sei:Ita yega yega yekufamba pazasi yenhamba yakatarwa yekudzoka. Inodzokorora dunhu 2-3 zvakapetwa zvakapetwa.

Iwe uchada:hombe-loop kuramba bhendi

Banded squat

A. Loop rimwe divi rebhendi rekudzivirira pasi petsoka mbiri pamusoro pefudzi-upamhi rakaparadzana uye inobata mumwe mugumo mumaoko nemapendekete kana chiuno chakakomberedza mutsipa.

B. Kuchengeta tsoka dzakasimwa pane yekudzivirira bhendi, gara kumashure mune squat.

C. Dzvanya against resistance band kuti umire nekudzoka kuti utange.

Ita 10 reps.

Yakasungwa Imwe-Gumbo RDL

A. Bata resistance band mumaoko ose. Loop mativi ese ebhande rekumira pasi petsoka yekurudyi kuti umire pakati pebhandi. Mira wakareba, nemaoko akatambanudzwa pamberi pechiuno uye bhendi rekudzivirira rinodzidziswa.

B. Hinji kumberi muhudyu uye rova ​​gumbo reruboshwe kumashure kuti udzike muRLL. Tarisa pane imwe nzvimbo pauriri tsoka shoma pamberi petsoka yekurudyi kuti ubatsire kuenzanisa.

C. Simudza torso uye gumbo rezasi rekuruboshwe kuti urove pasi kuti udzoke kutanga, uchidzvanya glute yekurudyi.

Ita gumi reps kudivi rega rega.

Yakasungwa Bent-Pamusoro Row

A. Bata resistance band mumaoko ose. Loop mativi ese ebhande rekumira pasi petsoka mbiri kuti umire pakati pebhandi, tsoka dzechiuno-upamhi dzakaparadzaniswa. Hinge kumberi muhudyu saka torso iri pa45-degree angle uye maoko anotambanudzwa achisvika kutsoka.

B. Kuchengeta torso yakagadzikana, mutsara ruoko rwerudyi kumusoro kumbabvu, uchichengeta gokora rakasungwa.

C. Dzikisa ruoko rwerudyi nekutonga. Dzokorora kune iro divi rakatarisana. Ramba uchichinjisa mukati meese seti.

Ita 20 reps yakazara (10 reps kune rumwe rutivi).

Akasungwa Hafu-Kupfugama Bhegi Press

A. Loop bhendi rekudzivirira kutenderedza rutsoka rwerudyi. Dzorera tsoka yekurudyi muhafu yekupfugama, uchichengeta bhendi rakasungirirwa patsoka yekurudyi. Bendha gokora chaimo kuti ubate mumwe mugumo webhendi rekumira pamberi-padhigadhi. Rova ruoko rweruboshwe pa diagonal yakananga pasi kubatsira kuchengetedza pakati.

B. Dzvanya bhendi pamusoro, bicep nenzeve.

C. Dzikisa ruoko rwerudyi nekudzora kumashure kumberi nzvimbo yekumira, uchichengeta ruoko rweruboshwe rwakatambanudzwa mukati mese.

Ita gumi reps kudivi rega rega.

Akasungwa Shiri Imbwa

A. Tanga munzvimbo yetafura pamaoko nemabvi. Loop bhendi rekudzivirira rakatenderedza pakati petsoka yekuruboshwe, uye bata mumwe mugumo kurudyi.

B. Kuchengeta musimboti wakabatikana, tambanudza gumbo reruboshwe rakatwasuka kumashure kwehudyu uye wedzera ruoko rwerudyi kumberi, bicep nenzeve.

C. Nekudzora, dhonza ruoko rwerudyi uye rutsoka rweruboshwe mukati pasi pemuviri pasina kubata pasi.

Ita gumi reps kudivi rega rega.

Ongororo ye