Iyo Yakaomesesa Kurovedza Iwe Unogona Kuita neIngori Imwe Dumbbell

Zvemukati

• Dumbbell Crunch
• Imwe-Gumbo Hip Kukanda
• Dual Kumusoro Press
• Dzokera Kumusoro Kwepamusoro Lunge
• Kudzorwa Russian Twists
• Single-Arm Squat Yakachena
• Ongororo ye

Iwe unoziva iyo inowedzera nguva iyo iwe yausingakwanise kuwana iyo imwe hafu yeako dumbbell vaviri nekuti vamwe vanosemesa ejimi-vanoenda havachenese mushure mavo seti? (UGH.)

Ikozvino, haufanirwe kumirira kuti isvike: Unogona kuwana kickass Workout nedumbbell imwe chete uye iyi yedunhu Workout kubva kunyanzvi yekusimba Jen Widerstrom (mukadzi ane njere ari kuseri kweMazuva makumi mana Crush Zvinangwa Zvako Dambudziko). Uku kurovedza muviri kunovaka yako nhamba yevanodzoka uye unobatanidza simba rakatwasuka ne yakazara-muviri simba inofamba kwete kungovaka mhasuru chete asiwo kuita kuti moyo wako upomhe futi. (Ndicho chimwe chezvinhu zvakawanda zvekudzidziswa kwedunhu.)

Unofunga kuti wagadzirira dambudziko? Bata dumbbell uye utore cranking. (Tevere, isa abs yako kuyedzo neyakaomesesa obique Workout zvachose.)

Inoshanda sei: Shanda kuburikidza nedunhu rezviitwa, kuita 3 reps imwe neimwe panguva yekutanga seti, 6 reps imwe neimwe panguva yechipiri seti, uye 9 reps imwe neimwe panguva yechitatu seti.

Iwe uchada: Iyo yepakati-huremu dumbbell uye inorema-huremu dumbbell

Dumbbell Crunch

A. Rara wakatarisa mudenga mabvi akatarisa kusirin'i uye tsoka dzakati sandara pasi. Bata dumbbell rinorema rakachinjika nechepachipfuva wakaputirwa nemaoko, zvigunwe zvakatarisa kumeso.

B. Exhale uye shandisa tsandanyama dzemudumbu kusimudza musoro nemapendekete kubva pasi. Zvinogona chete kuva mashoma masendimita; ita shuwa kuti vana vari kuita basa.

C. Inhale uye zvishoma nezvishoma pasi musoro nemapfudzi kuti udzokere kunzvimbo yekutanga.

Ita 3, 6, kana 9 reps.

Imwe-Gumbo Hip Kukanda

A. Rara wakatarisa mudenga mabvi akatarisa kusirin'i uye zvitsitsinho zvichitsikirira pasi zvigunwe zvakasimudzwa. Ronza dumbbell yepakati-huremu kune rumwe rutivi pamusoro pehudyu yekurudyi, dzvanya ruoko rweruboshwe pasi, uye tambanudza gumbo rekuruboshwe kukona yekumberi kwekamuri kuti utange.

B. Exhale uye dzvanya muchitsitsinho chekurudyi kuti usimudze mahudyu kubva pasi, uchiita glutes kuti uwedzere mahudyu kumusoro, uchichengeta gumbo rekuruboshwe rakasimudzwa.

C. Inhale uye zvishoma nezvishoma kudzikisa chiuno kuti udzokere kunzvimbo yekutanga.

Ita 3, 6, kana 9 reps. Dzokorora kune rimwe divi.

Dual Kumusoro Press

A. Mira netsoka dzakaparadzana muhudyu-paupamhi uye dumbbell rimwe rinorema rakakweshwa rakachinjika pamberi pechipfuva, mugumo mumwe muruoko rumwe norumwe nemagokora akanongedza pasi uye akasimba kumambabvu.

B. Exhale kudzvanya dumbbell pamusoro, maoko zvakananga pamusoro pemapfudzi. Chengetedza musimboti wakabatikana uye usatendera mbabvu kuputika.

C. Inhale uye udzikise nekudzora kuti udzokere kunzvimbo yekutanga.

Ita 3, 6, kana 9 reps.

Dzokera Kumusoro Kwepamusoro Lunge

A. Mira netsoka chiuno-upamhi zvakaparadzana uye dumbbell muruoko rwerudyi. Zvakachengeteka kurongedza dumbbell kumusoro kubendekete rekurudyi wobva wadzvanya pamusoro, ruoko rwakatarisana kumberi neruoko rwakarongedzwa zvakananga pamusoro pefudzi kutanga.

B. Kuchengeta musimboti wakabatanidzwa, inhale kutora nhanho kumashure netsoka yerudyi, uchidzika kusvika mabvi ose aumba 90-degree angles.

C. Exhale kumanikidza kumberi kwetsoka uye dzokera kunzvimbo yekutanga, kuchengetedza musimboti wakabatana mukati meboka rese.

Ita 3, 6, kana 9 reps. Dzokorora kune rimwe divi.

Kudzorwa Russian Twists

A. Gara pasi ne torso yakatsamira pamadhigirii makumi mashanu nemashanu, makumbo akatambanudzwa nemabvi akatsikitsira zvishoma, uye zvitsitsinho zvichizorora pasi. Bata rinorema dumbbell rakamira pamberi pebhokisi nemaoko maviri kutanga.

B. Kuchengeta yakakosha kubatanidzwa, zvishoma nezvishoma tenderera torso kurudyi, uchidzikisa dumbbell masendimita mashoma kuenda pasi.

C. Dzokera pakati, wozodzokorora, uchitenderera kune rumwe rutivi. Ndiyo 1 rep.

Ita 3, 6, kana 9 reps.

Single-Arm Squat Yakachena

A. Mira netsoka dzakapamhamha kupfuura yepafudzi-hupamhi parutivi, wakabata dumbbell muruoko rwerudyi pakati pemakumbo, chanza chakatarisa kuruboshwe.

B. Bhendesa mabvi zvishoma, wobva waputika nekuwedzera chiuno nemabvi kuti uchenese dumbbell kumusoro kune yakasara nzvimbo pamusoro pefudzi rekurudyi, nekukasira ichidonhera mu squat.

C. Dzvanya nepakati petsoka kuti umire. Chimbomira kwesekondi, wobva wadonhedza huremu uchidzoka pasi pakati pemakumbo kuti utange nekukurumidza rep inotevera.

Ita 3, 6, kana 9 reps. Dzokorora kune rimwe divi.

Ongororo ye