Matipi Okusimba Kuti Utorwe

Zvemukati

• Kana zvichiita sekunge nguva pfupi yadarika urikungoita maekisesaizi, edza aya matipi ekusimba kubva kuNew York City mudzidzisi wega Christa Bache.
• Panzvimbo pekugunun'una, edza izvi zviitwa zvekufamba ...
• Iyo inorema crunch ine yoga block
• Panzvimbo pekunyunyuta kwepabendekete, edza izvi zviitwa zvekufambisa ...
• Kuwedzera bhendi rekudzivirira
• Panzvimbo pe squat, edza izvi zviitwa zvekufamba ...
• Yakadzika squat inoteverwa nehafu squat
• Panzvimbo pekumira biceps curls, edza aya maitiro ekurovedza ...
• Tenderedza curls pabhenji rinogadziriswa
• Ongororo ye

Kana zvichiita sekunge nguva pfupi yadarika urikungoita maekisesaizi, edza aya matipi ekusimba kubva kuNew York City mudzidzisi wega Christa Bache.

Iwe unozowedzera dambudziko rekuenda kwako-kufamba-uye kuona nekukurumidza mhinduro. (Ita gumi kusvika makumi maviri reps yechiitiko chega chega.)

Panzvimbo pekugunun'una, edza izvi zviitwa zvekufamba ...

Iyo inorema crunch ine yoga block

Bata 1- kusvika 3-paundi dumbbell nemaoko maviri kumashure kwemusoro wako woisa bharanzi pakati pezvidya zvako, tsoka pasi. Chengetedza huremu shure kwemusoro wako iwe uchikwiridzira.

Simbisa kugwinya .

Panzvimbo pekunyunyuta kwepabendekete, edza izvi zviitwa zvekufambisa ...

Kuwedzera bhendi rekudzivirira

Mira pakati pebhandi uye ubate mugumo uye dumbbell muruoko rumwe norumwe pamapfudzi. Dhinda masimbi pamusoro, bata 2 kuverenga, wobva wadzokera kunzvimbo yekutanga uye dzokorora.

Simbisa kugwinya "Paunoshandisa mabhendi ekudzivirira ane huremu, unomanikidza mhasuru dzako kuti dzishande zvakanyanya."

Panzvimbo pe squat, edza izvi zviitwa zvekufamba ...

Yakadzika squat inoteverwa nehafu squat

Mira netsoka paupamhi hwemafudzi uye squat zvakaderera sezvaunokwanisa. Bata kwemasekonzi mashanu, wozosimuka.Ita hafu squat (enda pasi hafu seyakadzika) uye bata kwemasekonzi mashanu kuti upedze 1 rep.

Simbisa kugwinya "Kuchinja mararamiro ako kunopa tsandanyama dzako dambudziko."

Panzvimbo pekumira biceps curls, edza aya maitiro ekurovedza ...

Tenderedza curls pabhenji rinogadziriswa

Bata 3- kusvika 5-pondo dumbbell muruoko rumwe nerumwe uye ugare pabhenji rakatsamira nemaoko akatambanudzirwa pasi, michindwe yakatarisa kumberi. Curl uremu kumapfudzi ako, pasi, uye dzokorora.

Simbisa kugwinya "Kubva pachinzvimbo ichi, zvakaoma kubiridzira nekusvetesa chiuno chako kumberi kana kusendamira kumashure."

Sarudza Chimiro seicho sosi yezvese zvako matipi ehutano, kusanganisira maitiro ekurovedza muviri iwe unofanirwa kusimbisa kusimba uye kusimba.

Ongororo ye