Iyo Fitness Model Workout Iyo Inoputira Muviri Wako Senge Iri Rako Basa

Zvemukati

• Push-Ups
• Makumbo Akakwirira
• Yakapetwa-Kupfuura Makumi
• Kukwira Kwemakomo
• Goblet Squat
• Bear Crawl
• Offset Reverse Lunge
• Split Jump Burpees
• Lateral Lunge neRussia Twist
• Imwe-Gumbo Rekupedzisira Rinosvetukira paBench
• Kettlebell Kufa
• Frogger Broad Jumps
• Ongororo ye

Fitness modhi dzinobhadharwa kuti dzishande uye dzinochengeta miviri yavo iri mumhando yepamusoro-notch. (Chero chimiro chingave-nekuti iwe unoziva isu tese tiri pamusoro peiyo #LoveMyShape body positivity.)

Asi izvi zvinoreva kuti ivo vanoziva zvinhu zvavo kana zvasvika pakutora iyo hombe bang bhaidhi yako yekudzidzira - kusanganisira Rebecca Kennedy, Barry's Bootcamp murairidzi uye wemuenzaniso wemuviri, akagadzira uyu musimboti wemuenzaniso wekusimbisa muviri. (Unoda zvimwe kubva kune-nyeredzi iyi? Ingoedza kurovedzera muviri kwake kwegamba repamusoro kana kuwandisa kwepamusoro-soro kwekuita maekisesaizi kunosimbisa pese-pese.)

Inoshanda sei: Iwe uchaita supersets yesimba drill kwemasekondi makumi mashanu, ipapo plyometric drill kwemasekondi makumi matatu. Shanda nzira yako kuburikidza neese mafitness modhi yekurovedza inofamba, wozorora kweminiti rimwe. Kana iwe uri wekutanga, edza kupedzisa yakazara seti katatu, vatambi vepakati vanoedza kana, uye kumberi kuyedza kashanu.

Push-Ups

A. Kutanga pakakwirira puranga chinzvimbo nemaoko akafara zvishoma kupfuura mapfudzi.

B. Pazasi pechipfuva pasi, kukotamisa magokora uye uchinongedzera kumashure pamadhigirii makumi mashanu, wobva wadzvanya kure nepasi kusimudza chipfuva kumashure kuti utange. Kutanga: Dyara mabvi pasi. Zvepakati: Ita zvinowanzoitika Push-up. Advanced: Simudza tsoka imwe kubva pasi.

Ita AMRAP kwemasekondi makumi mashanu.

Makumbo Akakwirira

A. Mhanya munzvimbo, uchityaira mabvi kusvika pachipfuva uye nekuchengetedza musimboti wakasimba.

Enderera kwemasekondi makumi matatu.

Yakapetwa-Kupfuura Makumi

A. Kubva pakumira, hindira pahudyu nemusana wakatwasuka, uye bata kettlebell imwe muruoko rumwe norumwe.

B. Sveta kumusoro kumusana, wozokwasva kettlebells kusvika pachipfuva, uchityaira magokora uchienda padenga uchichengeta maoko ari pedyo nembabvu.

C. Dzokera kumashure kutanga. Dzokorora, uchichengeta musimboti wakasimba uye kudzoka wakatwasuka.

Ita AMRAP kwemasekondi makumi mashanu.

Kukwira Kwemakomo

A. Tanga munzvimbo yakakwirira yepuranga nemapendekete pamusoro pemaoko.

B. Dhonza gumbo rekurudyi uchienda kuchipfuva, wobva wachinja nekukasira uye dhonza gumbo rekuruboshwe uchienda kuchipfuva. Kurumidza shanduka kumashure uye mberi.

Enderera kwemasekondi makumi matatu.

Goblet Squat

A. Mira netsoka dzakafara, zvigunwe zvakaratidza kuna 11 na1 o'clock pawachi. Bendisa mabvi uye ramba uchidzoka wakananga kuti squat pasi kuti ubate kettlebell imwe. Mira, uye simudza kusvika pachipfuva, wakabata kumativi (kana "nyanga") dzebhero.

B. Kuchengeta musana usina kwawakarerekera, squat pasi kusvika pasi pehudyu pasi pemabvi. Dhiraivha nepakati pezvitsitsinho, svina zvidya zvemukati, uye ramba wakabatikana kuti usimudze kumashure kuti umire.

Ita AMRAP kwemasekonzi makumi mana nemashanu.

Bear Crawl

A. Kutanga pamaoko nemabvi, wozobatana wepakati kusimudza mabvi inch kubva pasi.

B. Kuchengetedza chinzvimbo ichi, pfuurira kumberi neruoko rwerudyi uye tsoka yekuruboshwe. Wobva waenda mberi neruoko rweruboshwe nerutsoka rwekurudyi, wozodzokera nerudyi neruboshwe.

C. Reverse this motion kudzoka kuti utange. Ramba uine nhanho nhatu kumberi uye nhanho nhatu kumashure.

Enderera kwemasekondi makumi matatu.

Offset Reverse Lunge

A. Mira nemakumbo pamwechete, wakabata kettlebell muruoko rwerudyi.

B. Dzokera kumashure kuenda kuruboshwe gumbo lunge, uchitambanudzira ruoko rweruboshwe kunze kudivi rekuyera. Dzvanya muchitsitsinho chekurudyi kuti umire, uchibaya zvigunwe zvekuruboshwe pedyo netsoka yerudyi.

Ita AMRAP kwemasekondi makumi mashanu.

Split Jump Burpees

A. Isa maoko pauriri uye svetuka tsoka udzokere kumusoro kwepuranga. Chifuva chepasi pasi pasi.

B. Pushira chifuva kubva pasi uye svetuka tsoka kumusoro.

C. Mira, wobva wasvetuka mugumbo rekurudyi, wobva wasvetuka tsoka pamwechete. Svetukira mugumbo rekuruboshwe, wobva wasvetuka tsoka pamwechete, wozoisa maoko kumashure kuti utange rep inotevera.

Enderera kwemasekondi makumi matatu.

Lateral Lunge neRussia Twist

A. Mira nemakumbo pamwechete, wakabata kettlebell yakatenderedza mativi (kana "nyanga") pachifuva.

B. Tora danho rakakura uchienda kurudyi uchipinda mune lateral lunge. Monya kettlebell uchienda muhudyu yekurudyi.

C. Dzokera pakati, uye dzvanya gumbo rekurudyi kutsika tsoka pamwechete.

Ita AMRAP kwemasekondi makumi mashanu. Pedzisa imwe neimwe seti kune yakatarisana nedivi.

Imwe-Gumbo Rekupedzisira Rinosvetukira paBench

A. Mira netsoka pamwe chete pedyo nebhenji.

B. Kudzikamisa pagumbo rekuruboshwe, svetuka padivi pabhenji. Pakarepo svetuka pasi, wakabata gumbo rerudyi kubva pasi iyo nguva yese.

Enderera kwemasekondi makumi matatu. Pedzisa imwe neimwe seti kune yakatarisana nedivi.

Kettlebell Kufa

A. Mira netsoka hudyu-hupamhi hwakaparadzaniswa uye mabhero pakati petsoka. Hinji pazviuno kukotama nehurefu kumashure uye kubata mabhero (rimwe muruoko rumwe nerumwe) nemaoko.

B. Dzvinya kumusoro kumusoro uye bata musimboti wakamira uye uchimanikidza mahudyu kumberi, wakabata mabhero pasi pamberi pehudyu.

C. Sunda chiuno kumashure uye pfugama mabvi kuti udzoke kutanga, uchiita shuwa kuti ramba wakatwasuka.

Ita AMRAP kwemasekondi makumi mashanu.

Frogger Broad Jumps

A. Kutanga pakakwirira puranga nzvimbo nemakumbo akafara kupfuura hudyu-upamhi hwakaparadzaniswa.

B. Tumira mahudyu kumashure kune zvitsitsinho, kupfugama mabvi, uye kusvetuka tsoka kumusoro kune kunze kwemaoko.

C. Pakarepo simudza maoko kubva pasi uye upinde mune squat. Svetukira kumusoro, uchisvitsa maoko pamusoro. Nyika ine tsoka dzakafara, uye nekukasira svetukira kumashure mukutanga.

Enderera kwemasekondi makumi matatu.

Ongororo ye