Exclusive Barry's Bootcamp Yakazara-Muviri Workout

Zvemukati

• Ongororo ye

Kana iwe wakambove kuenda kukirasi yeBarry's Bootcamp, iwe unoziva kuti haina-isina maturo cardio uye simba rekurovedza iro rinozokanda zvakakomba chigaro chako muchimiro mune inonakidza, mimhanzi-yekupomba nharaunda. Iyo siginecha yeawa imwe kirasi, iyo ine makumi maviri nemakumi matatu nemaminetsi maminetsi ekudzidziswa kwepakati pane treadmill pamwe nemaminetsi makumi maviri nemakumi matatu emasimba ekudzidzira simba uchishandisa zvisikwa zvemahara, mabhendi ekudzivirira uye nezvimwe, zvakagadzirirwa "kuvhundutsa" muviri kuvandudza yako yemoyo system , uku uchibatsira kupisa macalorie uye kuvaka tsandanyama. '

Nhau dzakanaka ndedzekuti, kana iwe usingakwanise kuzviita kukirasi (kana usina studio padhuze newe), unogona achiri kuenda kunzvimbo yekurovedza muviri. Takabatana naBarry Jay pachake kukuunzirai yekuzadza muviri muviri kweawa imwe chete kuti mukwanise kuwana mabhenefiti enzira yake yekusiyana pamba, kana kuenda. (Kune vhezheni yemaminetsi makumi matatu, edza Barry's Bootcamp-Yakafuridzirwa Abs, Butt, uye Core Workout!)

Unoda:

Treadmill, bhendi rekudzivirira, uye zviyereso zvemaoko

Chikamu 1: Treadmill

Ndokumbira utarise kuti iko kumhanyisa kwakapihwa ingori zano uye iwe unogona kushanda newe wega nhanho. Chinangwa ndechekupa zvese zvako!

3 min famba / jog kudziya (3.5 - 6.0 mph)

1 min kumhanya (6.0 - 8.0)

1 min sprint (8.5 kana kupfuura)

1 min kupora / kufamba (3.5)

Terera pa2.0

1 min kumhanya (6.0 - 8.0)

1 min sprint (8.5 kana kupfuura)

1 min kupora/kufamba (3.5)

Enda kune 4.0

1 min kumhanya (6.0 - 8.0)

1 min sprint (8.5 kana kupfuura)

1 min kupora / kufamba (3.5)

Enda kune 6.0

1 min kumhanya (6.0 - 8.0)

1 min sprint (8.5 kana kupfuura)

1 min kupora/kufamba (3.5)

Chikamu 2: Floor Basa

Pedzisa yega yega kurovedza muviri kweminiti imwe.

Hammer Curl

Mira netsoka dzako zviuno-zvakafara zvakaparadzana uye mabvi akakotama zvishoma, wakabata uremu hwepakati kana hunorema (8-12 lbs) kumativi ako. Kuchengeta magokora ako akanamatira kune yako torso nemichindwe zvakatarisana kune mumwe nemumwe, huya nesimbi kumusoro kuti maoko ako asvike pamapfudzi ako. Zvadaro, nehuwandu hwakazara hwekufamba, vadzosere pasi kunze kwehudyu dzako.

Straight Curl

Tanga muchimiro chakafanana nenyundo dzakapeta dzine huremu hwakafanana. Ino nguva, michindwe yakatarisana nechekunze kana maoko ari pasi pazvidya; uremu hunotarisana nemuviri wako paunounzwa kuchirebvu. Ita kufamba uku, uine huwandu hwakazara hwekufamba, zvishoma nezvishoma uye nekudzora, usati wamhanyisa.

Wide Curl

Zvino, tora maoko ugoenda kunze kana uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinzwa.

Rubber Bhendi Curl

Mira pakati pebhandi rekupikisa, tsoka chiuno-upamhi zvakaparadzana, uchibata chero mugumo webhandi. Kuchengeta kukombama kwakapfupika mumabvi, ita yakatwasuka curls kuteedzana nemabhandi erabhabha pane masimbi. Izvi zvinopa rudzi rwakasiyana rwekupisa!

Tricep Kickback

Mira nemabvi akakotama zvishoma, chipfuva chakatarisa pasi, butt kunze, uye musana wakafuratira. Kuchengeta magokora pedyo nemuviri, kuunza huremu muchipfuva chako, wozotwasanudza maoko zvachose kumashure kwako. Kana maoko akatwasanudzwa, anofanirwa kunge achienderana nehudyu dzako.

Tricep Kumusoro

Mira wakareba nemabvi akakotama zvishoma. Bata zviyereso (shandisa imwe kana zvese) kumusoro kumusoro nemaoko akatwasuka. Dzikisa huremu (s) kuseri kwemusoro, uchikotama kugokora. Rongedza magokora uye udzose huremu kumusoro, uye dzokorora mukufamba kwakadzora. Iva nechokwadi chekuchengeta magokora akatarisa kumberi uye achengetedze ari pedyo pamwe chete sezvinobvira.

Tricep Skull Crusher

Gara pabhenji uye uunze huremu hwako pamusoro pechipfuva chako nemaoko akatwasuka. Uyai nezviyero pamwechete kuti vabate. Bend pamakumbo, zvishoma nezvishoma, uye udzikise uremu pasi kuitira kuti vauye padhuze nenzeve yako yekurudyi. Ruramisa maoko kumashure uye udzike pasi kune yako yakatarisana nzeve. Ita kwemasekondi makumi matatu kurudyi, ipapo kuruboshwe. (Cherekedza kuti musoro unofanirwa kugara munzvimbo imwechete iyo nguva yese saka triceps inofanirwa kushanda kuunza seti yezviyereso kubva kune rimwe divi kuenda kune rimwe!)

Deadlift

Mira kureba, tsoka dzakaparadzana zvishoma, huremu muruoko rumwe norumwe, maoko parutivi rwako. Uya nezviyereso pamberi pako maoko ako akatarisa mashini ako, wozodzikisa zvishoma nezvishoma zviyereso kumakumbo ako, uchichengeta musana wako wakatsetseka sezvinobvira. Ndezvekuburitsa bhutu rako uye kuchengeta makumbo ako akatwasuka munzira yekudzika kuti unzwe basa munyundo dzako. Zvishoma nezvishoma zvidzore pakumira. Iko kufamba kuri kwete nezve speed. Inofanira kunonoka uye kudzorwa. Kana iwe uchikwanisa kuita izvi pamberi pegirazi, tenderera padivi kuti iwe ugone kuona chimiro chako uye kutarisa fomu rako. Musana haufanire kutenderera uchidzika. Nzira yakanakisa yekuchengetedza sandara kumashure ndeyekuchengetedza chipfuva chako kusimudzwa.

Papfudzi Simudza Chete

Mira wakareba uye "zip" up iyo abs apo iwe uchisimudza magokora. Funga nezvazvo sekuvhara bhachi-kutanga kubva pasi, wobva waisa zvirebvu izvo kusvika pachirebvu chako!

Deadlift / Pafudzi Simudza

Ramba uchifambisa uye paunosvika pakumira, simudza masimbi kubva pahudyu kusvika pamapfudzi uchichengeta magokora zvakafara.

Squat

Bata zviyereso pamusoro pemapfudzi ako (kana padivi pako) uye utore nzvimbo yakatambanuka. Chengetedza huremu muzvitsitsinho zvako paunenge uchipfugama nemabvi zvakadzama, uchinamira kunze kwako buti. Semuyedzo wefomu, edza kutambisa zvigunwe zvako paunenge uri pazasi kuti uone kuti huremu hwako hwese huri muzvitsitsinho izvozvo!

Squat Overhead Press

Dzikira mu squat, uchirangarira fomu kubva kwekupedzisira kufamba. Kana uchinge wamira, tora huremu pamapendekete, wozokwira pamusoro saka zviyero zvinoda kubata. Chengetedza zvanza zvakatarisa kunze uye dzikisa maoko munzvimbo yechinangwa, wozodzosa pasi pamativi kune inotevera squat.

Kumusoro Press Chete

Bvisa squat uye upe makumbo ako zororo zvishoma kuti iwe ugone kutarisa pamapfudzi uye kumashure.

Chikamu 3: Treadmill

1 min jog (5.5 - 6.5)

1 min sprint (8.5 kana kupfuura)

1 min kupora/kufamba (3.5)

2 min mujaho (kumhanya mhanya kwe7.0 - 9.0)

1 min kupora/kufamba (3.5)

1 min kumhanya (7.0 - 8.0)

1 min inomhanya nekuwedzera kwemapoinzi maviri akazara pakumhanya (9.0 - 10.0)

1 min tora poindi (8.0 - 9.0)

1 min 2 mapoinzi nekukurumidza (10.0 - 11.0)

1 min kupora/kufamba (3.5)

1 min yekupedzisira Sprint-enda iyo!

Chikamu 4: Basa repasi

Bata Pedzisa chiitwa chega chega muhurongwa hweminiti 1 imwe neimwe.

Mumwe Dumbbell Jackknife

Gara pabhenji kumusana kwako. Uya nemuviri wako mumutsara wakatwasuka nemaoko ako akatambanudzwa, akabata dumbbell imwe kumusoro uye kuchengeta makumbo akatwasuka uye akatsikirirwa pamwe chete, akatambanudzirwa pahudyu hurefu. Uya nemakumbo akatwasuka kumusoro paunenge uchiunza huremu mumaoko ako kumakumbo ako, uchigadzira "V" chimiro nemuviri wako. Edza kubvisa mapfudzi ako kubva pabhenji zvakanyanya sezvinobvira. Nyatsodzikisa pasi uye tambanudza maoko nemakumbo kunze zvakare, wozodzokorora.

Dumbbell Kusvika Kune Zvigunwe

Bvisa iyo yekuwedzera yekufambisa uye chengetedza mapendekete kubva pabhenji nemakumbo zvakatwasuka kumusoro pa90 degrees. Dzvanya iyo abs paunenge uchikwenya dumbbell kusvika kuzvigunwe.

Crunches

Donhedza dumbbell uye ramba uchipwanya, uchiunza zvigunwe kusvika kune zvigunwe.

Bicycle Kick

Kuisa kumusana kwako pabhenji, uya nemabvi ako padenga petafura, wakakotama padivi re90-degree. Uya nemaoko kumashure kwemusoro, asi chenjera kuti usaomese mutsipa. Nzira yakanaka yekuyeuka kuti usadhonza mutsipa wako ndeyekuisa zvigunwe kumativi enzeve. Kusimudza mapendekete kubva pabhenji, gunun'una maoblique ako paunounza gokora rako rekuruboshwe kubvi rako rerudyi, uchitambanudzira gumbo rakatarisana (kuruboshwe) rakatwasuka. Dzokorora kudivi iri, wobva washandura. Chinja zvakare kune rimwe divi mushure memaviri reps kudivi rega.

Bhasikoro Kick

Ramba uchiita bhasikoro makumbo, uchiunza gokora rakatarisana nemabvi akatarisana. Ita rep imwe kune rumwe rutivi pane maviri. Ikurumidzise kana wawana kurembera kwayo!

Pushup

Uyai nechipfuva padyo nepasi sezvinobvira kuwedzera kupisa. Wedzera makumbo kuti uite kuti pushups ive nyore nyore. Kana uchinyatsotambura, svika pamabvi.

Plank

Huya kugokora ubate puranga. Mutumbi unofanirwa kunge uri tambo yakati sandara; iva nechokwadi chekuchengeta chigaro pasi uye chinoenderana neakasara muviri.

Akakotama Pamusoro peRow

Isa ibvi rako rekuruboshwe pabhenji uye gumbo rerudyi kumashure kwako, yakatambanudzwa yakatwasuka. Uine huremu hunorema muruoko, tambanudza gokora kumusoro kumusoro uye wobva wadzosera ruoko pasi kunzvimbo yakatwasuka. Chinetso ndechekuchengetedza chiuno chakatwasuka, saka kufamba kunoshanda maoko uye iyo abs. Dzokorora kune iro divi rakatarisana.

Lat Dhonza Pamusoro

Rara kumashure uye wedzera rinorema dumbbell pamusoro. Chengetedza maoko akatwasuka iwe paunenge uchisimudza dumbbell chaipo pamusoro pechipfuva, wobva wadzikira kumashure pasi kuseri kwemusoro.

Chest Press

Rara kumashure pabhenji. Tambanudza maoko pamusoro pemusoro, wakabata zvinorema, wobva wadzika pasi panzvimbo yechinangwa usati wadzvanya.

Yakavharwa-Grip Chest Press

Zviyereso zvakabatwa uye zvanza zvakatarisana, kudzika kusvika pachipfuva, wozodzosera kumusoro.

Nyundo Press

Nezvanza zvakatarisana, unza zviremu pamusoro pechipfuva nemaoko akatwasuka. Kuchengeta zviyero zvakapatsanurwa, dzika pasi kusvika pachipfuva, wobva wadzvanya kumusoro.

Hammer Press, Vhara Grip Combo

Batanidza mafambiro maviri ekupedzisira nekuunza zviremu pamwe chete kune imwe rep, wozopatsanura zviremu zveanotevera rep. Alternate for 1 miniti.

Wazviita!

Ongororo ye