Iyi 5-Move Yakazara-Muviri Dumbbell Workout NaKelsey Wells Ichakusiya Iwe Uchidedera.

Zvemukati

• Kelsey Wells PWR Pamba 4.0 Express Yakazara-Muviri Dumbbell Workout
• Imwe-Ruoko Yakachena uye Dhinda
• Chest Press kune Skull Crusher
• Weighted Flutter Kicks
• Renegade Row
• Weighted Burpee
• Ongororo ye

SWEAT mudzidzisi uye imba yekusimba yepasi rose, Kelsey Wells achangotangisa iteration yazvino yeuber-yakakurumbira PWR Kumba chirongwa. PWR Kumba 4.0 (inowanikwa chete paSWEAT app) ichawedzera mamwe mavhiki matanhatu ehurongwa kuchirongwa chemazuva ano chemavhiki makumi mana, ichipa vakadzi huwandu hwakakura hwekuita basa rekuita kuti vavake pamusoro pesimba ravo.

"Hapana chimwe chinhu chandinoda kunze kwekugadzira zvirongwa izvi kubatsira vakadzi kuzvipa simba uye kuzadzisa zvinangwa zvavo," Wells anoudza Chimiro. "Ini ndaida kupa vakadzi maekisesaizi matsva ekuvabatsira kuti varambe vachishingairira, kufambisa miviri yavo, uye kutarisira hutano hwavo kubva mukunyaradza kwemba yavo."

Ese PWR Kumba Workouts, kusanganisira idzo dziri mune yazvino gadziriso, inosvika maminetsi makumi mana uye inotarisa pakudzidziswa kwesimba kunonangana nemapoka akasiyana mhasuru pamazuva akasiyana. Kune akawanda ekurovedza muviri, iwe uchazoda imwe chete dumbbell, kettlebell, uye mamwe ekudzivirira mabhendi. (Zvakaenderana: Hezvino Zvinoita Zvakakwana Weekly Workout Schedule Inotaridzika)

Kune avo vakapfupika nenguva, chirongwa chePWR Dambudziko chinokupa iwe gumi- kusvika makumi maviri-maminetsi ekurovedza ayo ari maviri anokurumidza uye anoshanda. Zvakare, ivo vanowanzoda zvishoma kune vasina michina. (Zvakabatana: Zvese Zvaunoda Iseti YemaDumbbells Kupwanya Aya Maoko uye Abs Workout NaKelsey Wells)

Pasinei nokuti unosarudza kurovedza muviri kupi, chinangwa chepurogiramu yepamba ndechekupisa mafuta, kuvaka simba, uye kugadzirisa hutano hwako hwose. Cardio (zvese zvakaderera-kusimba uye yakakwirira-kusimba) uye kudzoreredza zvikamu zvakare zvakavakwa muchirongwa chako chekurovedza muviri, pamwe chete nekudziya-ups uye kutonhora-pasi pamberi uye mushure mekurovedza kwega kwega. (Waizviziva here kuti SWEAT zvakare ichangobva kuwedzera chirongwa chitsva chePilates?)

Kana chiri chii chinoisa PWR Kumba 4.0 yakaparadzana? "Mavhiki matanhatu achangoburwa ekurovedza muviri akawedzerwa kuPWR Kumba anopa vakadzi vanotoita maekisesaizi nguva dzose uye vanga vachidzidzira kwenguva yakati mukana wekuenderera mberi nekusimudzira kudzidziswa kwavo kubva kumba," anodaro Wells. "Chirongwa ichi chakagadzirwa nechinangwa uye chakadzika midzi mukurovedza sainzi kubatsira madzimai kuti vawedzere nguva yavo uye neshungu yekushandisa kudzidziswa."

Nepo vhiki dzese makumi mana neshanu dzePWR Pamba chirongwa chakaringana pamatanho ese ehutano, Wells inosimbisa kukosha kwekutanga zvishoma uye kuvaka nzira yako kumusoro. "Kana uchidzidziswa nehuremu, zvakakosha kuti utarise kupedzisa kufamba uye kudzokorora nefomu rekurovedza muviri rakakodzera kubatsira kudzikisa njodzi yako yekukuvara, kukubvumidza kuwana zvakanakisa kubva mukurovedza muviri, uye kukohwa mibairo yepanyama yekudzidzira huremu," anotsanangura. "Nguva dzose zvakanaka kutanga uine huremu hwakareruka - chero chinonzwa kugadzikana asi zvichinetsa kwauri - uye zvishoma nezvishoma uchivaka nekufamba kwenguva apo iwe paunenge uchisimba uye uchiwedzera kuvimba nekudzidzira uremu. Hazvisi zvekuti uri kusimudza zvakadii; ndezve kusimudza ne fomu chaiyo." (Inoenderana: Yako Yakakwana Gwaro reKumba-Kumba Workouts)

Kuti ndikupe kuravira kweizvo PWR Kumba 4.0 inofanira kupa, edza iyi yakasarudzika-yemuviri-yemuviri dumbbell Workout yakagadzirwa naWells. "Kwemazuva aunenge usiri nenguva, kurovedza muviri uku kwemaminitsi gumi nemashanu kune chinangwa chekukubatsira kuti uvavarire kusimba rako nezvinangwa zvekusimba uye kurova tsandanyama dzese dzekukurumidza kuita muviri wakakwana," anodaro Wells. "Uku kurovedza kunotarisa chipfuva chako, mapendekete, triceps, dumbu, quads, glutes, uye hamstrings." (Yakabatana: Tochi Muviri Wako Wezasi neIye Shanu-Mira Dumbbell Gumbo Workout NaKelsey Wells)

Ramba uchifunga kuti uku kurovedza hakubatanidzi chaiwo ekudziya-kumusoro uye anotonhorera-pasi mafambiro. Panzvimbo iyoyo, Wells anokurudzira kuita matatu kana mashanu maminetsi e cardio (funga: kusvetuka majeki kana kusvetuka tambo) kubatsira kuwedzera kurova kwemoyo wako uye kudziisa mhasuru dzako pamberi pebasa rako. Iye zvakare anoratidzira kuteedzera kumusoro kweiyo cardio nekumwe kusimba kutambanudza, senge kukwikwidza kwegumbo, ruoko kuchinjika, uye torso twists. "Izvi zvinogona kubatsira kuwedzera huwandu hwekufamba kwako nekugadzirira tsandanyama dzako kuti dzifambe zvakanaka mukati mekufamba kwavo kwakazara panguva yekurovedza muviri," anodaro.

Kana iri yekutonhorera-pasi, Wells anokurudzira kutora rwendo rwemaminetsi matatu kusvika mashanu kuunza kurova kwemoyo wako pasi. Iwe unogona zvakare kuda kupedzisa akati wandei akatambanudzwa, kwaunobata tsandanyama munzvimbo yakatambanudzwa kwemaminitsi gumi kusvika makumi matatu. "Kutambanudza kwakasimba kunoshanda kuwedzera kusununguka kwako uye huwandu hwekufamba," anotsanangura Wells. "Zvinogonawo kubatsira kumisikidza kuzorora kwako uye kudzoreredza sisitimu kuti ubatsire kuona kuti wazorora uye wakagadzirira kurovedza kwako kunotevera."

Kelsey Wells PWR Pamba 4.0 Express Yakazara-Muviri Dumbbell Workout

Inoshanda sei: Ita chimwe nechimwe chezviitwa zvishanu kudzoka-shure kuitira nguva yakatarwa. Pedzisa matatu maround akazara uine zororo reminiti-pakati peimwe denderedzwa. Tarisa pakuchengeta fomu rakanaka mukati mechinyakare uye shandisa muviri wako zvizere huwandu hwekufamba.

Zvamunoda: Vhura nzvimbo, bati rekudzidzira, uye seti yemabhero ekunyepedzera.

Imwe-Ruoko Yakachena uye Dhinda

A. Mira netsoka dzakaparadzana chiuno-paupamhi uye dumbbell pasi pakati petsoka.

B. Kuramba wakafuratira uye mutsipa usina kwaunotsigira, sundidzira chiuno kumashure kuti udzikise pasi uye ubate dumbbell neruoko rumwe.

C. Kuchengeta yakakosha kubatikana, pfuurira nepakati pezvitsitsinho uye wedzera mahudyu kumberi kusimudza torso uye kudhonza dumbbell kumusoro kubva pasi, uchityaira gokora kumusoro wozoisa mukati maro kune mbabvu kuti ubate dumbbell pamberi pechinzvimbo chemberi pamberi pefudzi.

D. Yakadzika mune isina kudzika squat, wobva waputika kumusoro 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 uchinetseka Chengetedza musimboti wakabatanidzwa uye mabvi akanyorovera.

E. Chimbomira, wobva wadzora zvishoma nezvishoma dumbbell pasi pabendekete, wobva waenda pasi pakati petsoka kuti udzokere kutanga.

Dzokorora kwemasekondi makumi matanhatu (30 masekondi parutivi).

Chest Press kune Skull Crusher

A. Bata dumbbell muruoko rumwe nerumwe uye uvate kumeso-pamusoro peti yekurovedza nemabvi akakotama uye tsoka dzakatsetseka pasi.

B. Wedzera maoko pamusoro pechipfuva nemichindwe yakatarisana. Shingairira glutes uye dhonza mbabvu keji pasi kudzivirira arching yakaderera kumashure.

C. Tucking magokora mukati nekutsimbirira mapendekete pasi, zvishoma nezvishoma kukotamisa magokora kuti udzikise zvimisikidzo zvingangoita inchi pamusoro pehuma pane rimwe divi remusoro. Dzivisa kufambisa maoko ekumusoro uye mapendekete anchor pasi kuti ubatanidze ma lats, uchiisa parutivi triceps sezvo uremu hwakaderera.

D. Nekudzora, ruramisa magokora kusimudza dumbbells kumashure, wozodzika neshure kuzasi kuchipfuva kuti udzoke kutanga.

Dzokorora kuteedzana kwemasekondi makumi mashanu.

Weighted Flutter Kicks

A. Rara wakatarisana-pasi pasi nemakumbo nemaoko akatambanudzwa, wakabata rimwe dumbbell pamusoro pechipfuva uchishandisa maoko ese, michindwe yakatarisana. Shingairira musimboti nekudhirowa dumbu bhatani mukati kumusana.

B. Kuchengeta makumbo akatwasuka uye maoko akatambanudzwa, simudza gumbo rekurudyi apo gumbo rekuruboshwe richitenderera zvishoma pamusoro pevhu kuitira kuti makumbo aumbe chimiro cheL.

C. Imbomira, wobva wadzikisa gumbo rekurudyi panguva imwe chete uye simudza gumbo rekuruboshwe, uchichengeta maoko akareba nguva yese uye kuona kuti hapana gumbo rinombobata pasi. Ramba uchichinjanisa pakati pemakumbo ekurudyi uye kuruboshwe kuti ugadzire "chigero-senge" kufamba.

Dzokorora 45 seconds.

Renegade Row

A. Kutanga mune yakakwira puranga chinzvimbo nemaoko pane dumbbells, tsoka munzvimbo yakakura. Dzvinya quads, glutes, uye abs.

B. Tambanudza ruoko rumwe kusvika kumbabvu keji (kusvina kuseri kwembambo). Dzokera pasi uye mutsara kune rimwe divi. Ramba uchichinjana.

Dzokorora 45 seconds.

Weighted Burpee

A. Mira nemakumbo papfudzi-hupamhi parutivi, wakabata dumbbell mune yega ruoko nemaoko kumativi ako.

B. Pushira chiuno kumashure, pfugama mabvi, uye udzike mu squat, uchiisa zvimedu pamberi, uye mukati mukati, tsoka.

C. Kuchengeta maoko pamabhero ekumusoro, svetuka tsoka kudzoka zvinyoro-nyoro pamabhora etsoka munzvimbo yeplank. Muviri unofanirwa kugadzira tambo yakatwasuka kubva kumusoro kusvika kuzvitsitsinho.

D. Svetuka tsoka kumberi kuti dzimhare kunze kwema dumbbells.

E. Sunda kuburikidza nezvitsitsinho kuti uwedzere makumbo uye usimuke. Benda magokora uye uuye ese ari maviri dumbbells pachipfuva paunouya kuzomira.

F. Kamwe mune chinzvimbo chakamira, pusha nepakati pezvitsitsinho uye wedzera mabumburu maviri mumuchina wepamusoro, michindwe yakatarisana kumberi. Imbomira kumusoro, wozodzikisa zvinyoro nyoro dumbbells uye uuye nemaoko kumativi ako kuti udzokere kunzvimbo yekutanga.

Dzokorora kutevedzana kwe45 seconds.

Ongororo ye