Edza Iri Rizere-Muviri HIIT Workout kubva kuKelsey Wells 'Nyowani PWR Pamba 2.0 Chirongwa

Zvemukati

• Kelsey Wells 'PWR Kumba-Kumba 2.0 Dambudziko Workout
• Sumo Jump Chikwata
• X Plank
• Triceps Push-Up
• Glute Bridge
• Kukwira Kwemakomo
• Ongororo ye

Tichifunga nezvedenda razvino rekoronavirus (COVID-19), kurovedza muviri kumba kwave zvisingashamise kuti yave nzira yemunhu wese yekubuda ziya rakanaka. Zvekuti akawanda emasitudhiyo ekusimba uye varairidzi vari kupa emahara online Workout makirasi kubatsira vanhu kuti vagare vaine hutano uye vachishanda vachiri kubatanidzwa. Asi kunyangwe iyo coronavirus isati yamanikidza vanhu vazhinji kugara pamba uye kudzidzira kushamwaridzana, kubhadharira nhengo yejimu inodhura kana kuigadzira kune yako yaunofarira studio nguva dzose hazvigoneke - uye SWEAT murairidzi Kelsey Wells anowana izvozvo.

Wells ndidzo pfungwa dziri kuseri kwePWR kuImba dzimba dzekurovedza muviri (pamwe nePWR, iyo gym yakaenzana, uye PWR Post-Pregnancy, kune moms vatsva) pane iyo SWEAT app. Zvirongwa zvePWR (1.0 uye ichangobva kuburitswa 2.0) zvakafemerwa nerwendo rwake rwekusimba rwakatanga paakatanga kuve amai venguva yekutanga.

“Pfungwa yokuenda kugym yaityisa,” anodaro Wells. Izvi hazvina kungoitika chete nekuti aive achangozvara mwana, asi nekuti aka kaive kekutanga Wells kunyatsoshanda nenzira ipi zvayo, anodaro. "Ndakanga ndisina chivimbo che[kuenda kugym] pandakatanga kurovedza muviri," Wells anowedzera. "Rwendo rwangu rwekusimba rwakatanga kumba uyezve nekunzwisisa kuti havasi vese vakadzi vanogona kana kuda kudzidzira mune yekurovedza muviri, saka ini ndaida kupa chirongwa chekurovedza muviri icho chinogona kupa mibairo yakanaka mumamiriro epamba." (Inoenderana: Yako Yakakwana Gwaro reKumba-Kumba Workouts)

Wells' anoti chinangwa chake nechirongwa chePWR At-Home chaive chekupa madzimai maturusi avanoda kuti vazvisimbise kuburikidza nekusimba kubva mukugarika uye kuvanzika kwedzimba dzavo. "Ini ndaida kuratidza vakadzi kuti kudzidziswa kumba handiyo nyore sarudzo.

Wells anga achangobva kushanda nesimba, achigadzira mamwe mavhiki gumi nemaviri ePWR paKumba kurovedza muviri, uye nekuda kweCCIDID-19, akafunga kuburitsa iyi yechipiri iteration yechirongwa chake nguva pfupi yapfuura pane zvayakaronga.

Zvakafanana neyekutanga PWR kuImba chirongwa, icho chakatanga kuvhura rinopfuura rinopfuura gore rapfuura, PWR kuImba 2.0 inosanganisa kushomeka kwekushanda, zvikamu zvecardio (yakaderera-simba uye yakakwira-kusimba), uye maitiro ekudzosa, kuunza yakatenderedzwa purogiramu yekudzidzira yakanangana neimba yako yekutandarira / yepasi / garaji. Kushanda kwega kwega kunosvika maminitsi makumi mana kusvika makumi mashanu uye kwakaputsika kuita zvikamu zvitanhatu zvinosanganisira kudziya-up, kushandiswa kwemhasuru, superset, matunhu, kupisa, uye kutonhora-pasi. (Zvakaenderana: Maitiro ekuvimbisa kuti Workout yako inogara ichishanda)

Chirongwa ichi chinosanganisirawo PWR Matambudziko ayo anogona kupedzwa mukuwedzera kune vhiki yekushanda seimwe nzira yekuti iwe uone kufambira mberi kwako. Aya mashandiro ekukurumidza ari HIIT-akatarisana uye ese ari pamusoro pekuita kuti moyo wako ukwire ne bodyweight kurovedza muviri. Ivo vakakwana kana iwe uri mupfupi nenguva uye usina mukana kune chero chishandiso.

Ziva kuti iwe uchada mimwe michina iripo kuti uite akawanda akarongwa maworkout muPWR At-Home chirongwa zvakadaro. Zvimwe zvinhu zvaungave uinazvo kumba zvakadai semubati wekurovedza muviri, bhenji, mamwe madhiri, uye mushonga bhora, asi iwe ungangoda zvakare kuisa mari muab vhiri, kusvetuka tambo, zviyereso zvemakumbo, kettlebell, kuramba mabhendi, a Bhora reBosu, ndiro yekurema, uye pombi yePVC-iyo Wells inoshandisa mukushanda kwake, asi unogona kuwana zvinhu zvakafanana zvakakomberedza imba yako zvinogona kushanda panzvimbo yemidziyo iyi, kunge mutsvairo pane pombi yePVC. (Yakabatana: 15-Minute Yakazara-Muviri Kudzidzira Kwaungaite Kumba)

Pazasi pane yakasarudzika yakazara-muviri PWR paImba 2.0 Dambudziko rekudzidzira rakagadzirwa naWells kuti akupe kuravira kwake kwese PWR paKumba nhevedzano. Ramba uchifunga kuti kurovedza muviri uku hakusanganisi mafambiro ekudziya-akataurwa, asi Wells anokurudzira kuwana vashoma kuti vabatsire kuwedzera huwandu hwekufamba kwako uye kuderedza kukuvara. "Ingori maminetsi matatu nemashanu e cardio, sekumhanya munzvimbo kana kusvetuka, zvinowedzera kurova kwemoyo wako uye zvinobatsira kupisa nyama dzako pachikamu chako," anodaro. "Kana zvichibvira, ndinokurudzira kutevera iyo cardio ine mashoma ane simba akatambanudzwa-sekutenderera kwemakumbo, denderedzwa remaoko, uye torso twists."

Kelsey Wells 'PWR Kumba-Kumba 2.0 Dambudziko Workout

Inoshanda sei: Ita chimwe nechimwe chezviitwa zvishanu zvemasekondi makumi mana zvichienda mberi, uye masekondi makumi maviri abviswa, kwehuwandu hwekutenderera mana. Zorora kwemasekonzi makumi matanhatu pakati peround rega rega.

Zvamunoda: Vhura nzvimbo uye bati rekudzidzira

Sumo Jump Chikwata

A. Tanga wakamira netsoka dzako dzakafara kupfuura upamhi hwemafudzi. Nongedza tsoka kunze zvishoma. Iyi ndiyo nzvimbo yako yekutanga.

B. Hinji pazviuno, uye pfugama mabvi saka bhuti rakadzoka. Wakatarisa wakananga kumberi, huya zvidya zvako zvakafanana nepasi (kana chero papi pacho pazasi penzvimbo yako, kana iri pamusoro peiyi).

C. Dhinda nepakati pezvitsitsinho uye svetuka uchimhanya zvakanyanya, uchiwedzera makumbo nemaoko zvakatwasuka.

D. Land zvinyoro-nyoro nemabvi akakotama, uchidzikira kumashure munzvimbo yekutanga uye dzokorora.

Pedzisa sevamwe reps sezvaunogona kwemasekondi makumi mana.

Zorora kwemasekondi makumi maviri.

X Plank

A. Tanga mune yakakwira puranga chinzvimbo nemaoko ako uye tsoka papfudzi-upamhi hwakaparadzaniswa. Shongedza yako yepakati, chengetedza kwazvakarerekera musana, uye ita shuwa kuti maoko ako ari pazasi pemapfudzi ako.

B.Inhale uye simudza mahudyu sezvaunounza ruoko rwako rworuboshwe kuti usvike kutsoka yako yekurudyi. Tinya tsoka kana kungosvika kusvika paunogona.

C. Exhale, uchidzikisa chiuno chako uye nekuisa ruoko rwako rweruboshwe kumashure pameti kuti udzokere kunzvimbo yekutanga.

D. Dzokorora kufamba kune iro divi rakatarisana, uchisvika kurudyi kuruboshwe kurutsoka uye kudzoka. Ramba uchichinjana.

Pedzisa sevamwe reps sezvaunogona kwemasekondi makumi mana.

Zorora kwemasekondi makumi maviri.

Triceps Push-Up

A. Tanga munzvimbo yeplank nemaoko ako mafudzi-akapamhama akapatsanurwa, uye tsoka dzako pamwechete shure kwako. Iyi ndiyo nzvimbo yako yekutanga.

B. Inhale uye uchichengetedza musana usina kwawakarerekera, kotamisa magokora ako uye udzikise torso yako kumateti. Ita shuwa kuti magokora ako anonongedza kumashure uye maoko anogara akaiswa mukati memativi emuviri wako.

C. Exhale, uchidzvanya neruoko kuti usimudze muviri wako uchidzokera kunzvimbo yekutanga. Edza kusakwenya musana wako. * Burukira pamabvi ako, pazvinenge zvichidikanwa.

Pedzisa sevamwe reps sezvaunogona kwemasekondi makumi mana.

Zorora kwemasekondi makumi maviri.

Glute Bridge

A. Tanga nekurara wakarara pamusana wako pameti. Bendisa mabvi uye tsoka tsoka dzakatsiga pasi, kuve nechokwadi kuti idzo dzakapamhamha-upamhi uye musana wako uri munzvimbo isina kwazvakarerekera (dzivisa kumisidzana). Iyi ndiyo nzvimbo yako yekutanga. (Inoenderana: Maitiro ekuita Glute Bridge Uchishandisa 3 Nyore Kufambira mberi)

B. Inhale uye simbisa yako yepamoyo. Exhale paunenge uchidzvanya zvitsitsinho mumeti. Shandisa glutes yako, uye simudza mapepa ako kubva pasi kusvikira muviri wako waita mutsara wakarurama kubva pachiini kusvika kumabvi. Iwe unofanirwa kunzwa kushushikana mune yako glutes uye hamstrings.

C. Inhale paunenge uchidzikisa pelvis kuti udzokere panzvimbo yekutanga.

Pedzisa sevamwe reps sezvaunogona kwemasekondi makumi mana.

Zorora kwemasekondi makumi maviri.

Kukwira Kwemakomo

A. Kutanga munzvimbo yekusundira-kumusoro nemaoko akapamhama pashoma pane mafudzi-akapamhama akapatsanurwa, isa muviri wako uremu pamusoro pemaoko ako.

B. Kuchengeta bhora rerutsoka rwako rwekuruboshwe pasi, bendisa ibvi rako rerudyi uye urisimudze mukati uchienda pachipfuva chako.

C. Zvadaro isa rutsoka rwako rwerudyi kumashure pasi uye kotamisa gumbo rako rekuruboshwe, uchisimudza uchienda kuchipfuva chako.

D. Wedzera kukurumidza, uchiita shuwa kuti usarove chigunwe chegumbo chakakotama pasi paunenge uchichiunza kuchipfuva chako. Dzokorora.

Pedzisa sevamwe reps sezvaunogona kwemasekondi makumi mana.

Zorora kwemasekondi makumi maviri.

Ongororo ye