Enda usina Sleeveless! Ruoko Toning Exercises

Zvemukati

• Edza aya epamusoro maekisesaizi emaoko emaoko akasimba, akasimba. Aya maekisesaizi anozoita kuti iwe uratidze maoko ako ane toni mune yekushambira, mashati asina maoko uye madhirezi.
• Imwe nzira ruoko toning kurovedza ne cardio yeakanakisa ekudzidzira maitiro.
• Enda usina maoko! Kubatanidza Workout Routines
• Sanganisa yekumusoro ruoko kurovedza nhanho yekurovedza maitiro ekunyanyisa kuitika - uye akasimba uye ane toni maoko.
• Enda usina maoko! Cardio & Yakakwira Arm Exercise
• Ndingakohwa sei mabhenefiti makuru ekubatanidza cardio Workout routines neruoko rwangu rwekusimba maekisesaizi uye ruoko toning routines?
• Cardio Blast Fitness Matipi
• Nekusanganisa maekisesaizi esimba remaoko neaya nhanho cardio Workout routines, unenge uchiratidza anoshamisa maoko akavezwa gore rese!
• Ongororo ye

Edza aya epamusoro maekisesaizi emaoko emaoko akasimba, akasimba. Aya maekisesaizi anozoita kuti iwe uratidze maoko ako ane toni mune yekushambira, mashati asina maoko uye madhirezi.

Maoko: Zvizhinji zvegore tinozvichengeta zvakachengetedzeka pasi pechifukidziro, muhembe dzedu dzine maoko marefu, majaketi nemajuzi. Huya munguva yezhizha, zvakadaro, ndiani asingadi maoko maviri nemapfudzi aanogona kunzwa akasununguka kuratidza, mungave mumatangi, masutu ekushambira kana seksikäs, halter-style top?

Nhau huru pamusoro pemaoko anogona kunge anga achivharidzira kwemwedzi ndeyekuti iwe unogona kuaita kuti aite matani uye agadzirire mwaka nemazvo nekukurumidza, Maumbirwo maviri-chikamu matipi ehutano:

1. ruoko simba kurovedza muviri kunowedzera simba uye toning nekuvaka tsandanyama, uye
2. mafuta-kuputika, macalorie-anopisa cardio yekudzidzira maitiro ekudzora iwo mafura emafuta akakomberedza mhasuru, kuti iwe ugone kuona chimiro chavo.

Imwe nzira ruoko toning kurovedza ne cardio yeakanakisa ekudzidzira maitiro.

Kuti ikubatsire kuzadzisa zvinangwa zvako zvepamusoro zvekurovedza muviri, isu takanyorera imwe yenguva dzose yekusimba kwemakuru, gamba-weaerobics musiki Gin Miller. Kupomba kwemoyo wake, kurovera maoko kutenderera kurovedza muviri routines nhanho aerobics nepamusoro-muviri uye ruoko simba rekurovedza muviri, uye iwe unogona kuita iyi kurovedza muviri kumba.

"Iko-in-one kurovedza muviri - cardio nesimba," anodaro Miller. "Kwemazuva iwayo kana iwe uchiti, 'Handina nguva yekurovedza muviri,' uku ndiko kushanda kwako." Zvese zvaunoda kuti uite idunhu rimwe rebasa rino: maminetsi gumi nemashanu. Ita mamwe maseketi nguva dzose kana chinangwa chako chiri chekuzadzisa mwero wepamusoro wehutano kana kudzikisa mafuta emuviri zvakanyanya.

Iwe unozoona kuti ruoko toning maekisesaizi haasi akafanana ekare gym inofamba; pane kungonanga boka rega rega remhasuru zvakasiyana, iwe unozoshanda akati wandei mhasuru mapoka kamwechete. "Ini ndinosarudza kudzidzisa muviri wemunhu nenzira yaunofamba nayo," Miller anodaro. "Iwe unokudziridza simba uye kushanduka, uye iwe unogadzirira muviri wako kune zvidiki diki zvinouya izvozvi uye zvakare."

Pamberi pekudzikisa mafuta, ramba uchifunga kuti iwe unofanirwa kupisa macalorie akawanda kupfuura iwe. Saka pamusoro pekubatanidza ichi chepamusoro ruoko kurovedza muviri nemamwe maitiro ekurovedza muviri, ungangoda kuongororazve tsika dzako dzekudya.

Pane peji rinotevera, tsvaga mamwe matipi ekusimba, kuitira kuti iwe ugone kusanganisa maoko toning maekisesaizi nematanho maekisesaizi kuti uwedzere mabhenefiti ako ekurovedza muviri - uye unzwe uine chivimbo uye uchitaridzika zvakanaka muzvipfeko zvako zvisina maoko!

[musoro = Enda usina maoko! Tevedzera matipi eShape ekusimba kwemaitiro ekuita maoko.]

Enda usina maoko! Kubatanidza Workout Routines

Sanganisa yekumusoro ruoko kurovedza nhanho yekurovedza maitiro ekunyanyisa kuitika - uye akasimba uye ane toni maoko.

Tevedza mashandiro aGin Miller ekugadzirisa ruoko uye unosungirwa kunzwa uine chivimbo mune zvipfeko zvako zvezhizha. "Uchave nemhasuru dzakareba, dzakaonda, dzakasimba dzinozove dzakasimba, dzakashinga uye dzinoteerera," anodaro Miller. Zvakanakisisa pane zvese, kuti uwane mhedzisiro yemaoko toning, haufanire kupa maawa nemaawa emazuva ano anoshamisa ezhizha.

The plan

Kushanda kwedunhu kunotevera kunotora maminetsi gumi nemashanu kupedza nguva imwe chete. Iwe unozoshandura 1 seti yekusimbisa ruoko (8-15 kudzokorora, izvo zvinotora 30 masekonzi kusvika 1 miniti) nemaminetsi maviri ekutsika. Iwe unogona kuita chero kana ese eanhanho mafambiro anotsanangurwa mu "Cardio Blast."

Kutanga

Kaviri pasvondo ita 1-3 maoko ekurovedza muviri maseketi, zvichienderana nenguva yako uye nhanho yekusimba. Tora anokwana mazuva maviri ekuzorora pakati pemasekita workouts. Kana wanga uchirovedza muviri kwemwedzi mitatu zvichidzika, tanga nedunhu rimwe. Kufambira mberi kusvika paviri kana uchinge wagadzikana nesimba rekusimbisa maoko pamwe nekukosha kwekutanga. Kana iwe uchigara uchirovedza muviri, ita kanokwana 2 maseketi chikamu chega chega. Kana iwe uri mupfupi nenguva, ita 1 dunhu uye sarudza mamwe-akanyanya-anotsika anotsika kubva pane yedu runyorwa, seMhanyai kana Kupfuura Pamusoro.

Warm-up uye inotonhorera-pasi

Kutanga uye kupedzisa ako ekurovedzera maitiro neakakosha kutsika maitiro kweinokwana maminetsi mashanu: Pinda papuratifomu netsoka yako yekurudyi, ipapo kuruboshwe kwako. Dzika netsoka yako yerudyi, wozoenda kuruboshwe. Masekonzi makumi matatu ega ega, shandura gumbo rako rekutungamirira. Pedzisa yako yekurovedza nekutambanudza ako makuru mhasuru mapoka, kusanganisira zvidya zvako, magaro, mhuru, musana, mapfudzi nemaoko. Bata imwe neimwe yakatambanudzwa kwe 15-20 masekondi pasina bouncing.

Kurema

Shandisa 3- kusvika ku5-pound dumbbells muruoko rumwe norumwe rwepamusoro ruoko rwekudzidzira kufamba kunosanganisira uremu.

Iye zvino zvawava nemaoko toning anodzidzira pasi, enda kune rinotevera peji reakabatanidzwa matanho ekurovedza maitiro ekuwedzera yako cardio Workout.

[musoro = Sanganisa miitiro yekurovedza muviri pamwe nesimba rekusimbisa muviri uye enda usina maoko.]

Enda usina maoko! Cardio & Yakakwira Arm Exercise

Ndingakohwa sei mabhenefiti makuru ekubatanidza cardio Workout routines neruoko rwangu rwekusimba maekisesaizi uye ruoko toning routines?

Heano akati wandei matipi ekusimba aunogona kutevera, ayo anosanganisa cardio neako epamusoro maekisesaizi emaoko kuti usimudze kurova kwemoyo wako paunenge uchiveza maoko ako.

Cardio Blast Fitness Matipi

Kana iwe wakambotora danho rekirasi, mamwe kana ese aya maitiro ekuita basa anogona kunge akajairwa kwauri. (Kana zvisiri, kudzokororwa uye mutinhimira wekufamba uku zvinoita kuti zvive nyore kutevera.

1. Kusiyanisa mabvi anosimudza nekudzokorora
   Tsika pakona yekurudyi yetsoka netsoka yekurudyi, uchisimudza ibvi reruboshwe. Dzika pasi netsoka yekuruboshwe uye dzokorora kukona yekuruboshwe. Dzoka kukona yekurudyi uye ita matatu akateedzana mabvi anosimudza (anozivikanwa seanodzokorora). Dzokera kune rimwe chete rinosimudza mabvi uye ita unodzokorora pane imwe kona. Ramba uchichinjana.
2. V-nhanho ine matatu magetsi majeki
   Nhanho yakafara uye kumberi kwepuratifomu netsoka yekurudyi, ipapo yakafara uye kukwira papuratifomu nerutsoka rworuboshwe. Tsika pasi pasi negumbo reruboshwe, wobva waunza rutsoka rwerudyi pasi kuzosangana kuruboshwe. Ita 3 jacks kusvetuka pasi. Dzokorora.
3. Kuchinjanisa mapapu ekumashure
   Mira pamusoro pechitsiko pakati pepuratifomu. Rongedza kumashure netsoka yerudyi, kubata bhora retsoka kusvika pasi. Wobva washandisa lunge nerutsoka rwekuruboshwe. Ramba uchichinjana.
4. Anomhanya
   Panzvimbo pekutsika, mhanya pamusoro petsoka netsoka yekurudyi, wobva wasara. Wodzika pasi neruboshwe ruchiteverwa nerudyi.
5. Shandura nhanho
   Tsika kumberi kwepuratifomu uine tsoka yekuruboshwe pakona yekuruboshwe, kurudyi tsoka kukona yekurudyi. Dzika pasi nerutsoka rworuboshwe, uchitendeukira padivi kuti utsike. Wobva wadzvanya rutsoka rworudyi pasi. Dzokorora danho rekutendeuka, kuchinjanisa kutendeuka. Kuti uwedzere kusimba, svetukira pamusoro penhanho uye usvetuke pauriri usina kutekenya.
6. Zvakanyanyisa
   Wakamira nerutivi rwako rwerudyi kuchikuva, simuka netsoka yekurudyi; kuunza tsoka yekuruboshwe kumusoro uye svetukira padanho nerutsoka rweruboshwe, uchisimudza ibvi rerudyi. Tsika pasi kune rimwe divi netsoka yekurudyi, wobva wasara. Dzokorora, uchidzoka pamusoro penzvimbo yedanho.

Nekusanganisa maekisesaizi esimba remaoko neaya nhanho cardio Workout routines, unenge uchiratidza anoshamisa maoko akavezwa gore rese!

Ongororo ye