Nzira yekuwedzera sei Kubata Kwako Simba reKusimbisa Workout

Zvemukati

• Dziisa
• 1. Kurembera Re-Grips / Tsoko Bhawa Kuyambuka
• 2. Yakasimudzwa Wide Row
• 3. Crucifix Push-Up
• 4. Chin Pamusoro peBar Tuck-Ups
• 5. Yakarembera Hollow Body Bata
• 6. Bhenji Jump Squats / Nhanho-Ups
• 7. Yakaomarara Dhonza-Ups
• Ongororo ye

Wati wamboedza kuita kudhonza-kumusoro uye waifanira kukanda mapfumo pasi musuru wako usati warega, nekuda kwekuti iwe haugone kubatirira pabhawa zvakare? Wakambodonha here kubva kumabhawa emonkey panguva yekumhanyisa-mujaho-uye mugomba rinonyengera remadhaka pazasi-nekuti minwe yako yainzwa kushaya simba? Wati wambofanira kudhonza huremu kubva kubarbells kana kuchinjanisa kune yakareruka dumbbell kwete nekuti yako muviri yakanga isina kusimba zvakakwana, asi nokuti yako maoko handiti?

Mazuva iwayo apera! Yasvika nguva yekutengesa kuregedza mafoni, uye dzidza maitiro ekuwedzera simba rekubata.

Pinda: uyu muviri wese-simba rekurovedza muviri, nerubatsiro rwaSarah Gawron (mudzidzisi kuEpic Hybrid Training muNew York City). Izvo zvinogona kuitwa kune yekurovedza muviri, kunhandare yekutamba, kana kumba kana iwe uine yekudhonza-bhara bharanzi. Icharova muviri wako wese, asi tarisa pane yako musimboti uye kumashure, uye-zvakanyanya kukosha-pisa maoko ako nemaoko kuti uvake simba rako rekubata. (Imwe simba rekubata enda-ku: inorema hondo tambo zviitwa zvinopisa toni yemhuru.)

Asi chekutanga, PSA ine hushamwari: Maoko ako angangove ari zvachose kutsva mushure meizvi-uye iwe unogona kunge usisakwanise kuzvipedza zvese. Kana iwe uri newbie yakazara, unogona kutanga neyakagadzika imwe, kana kungokanda zvimwe zvezviitwa zvemuitiro wako.

Inoshanda sei: Ita 8 kusvika ku12 reps pane imwe neimwe yekurovedza. Dzokorora seti 3.

Zano reFomu: Kune chero basa rekumisa / rekurembera, gara uchibata yako yepamoyo uye gara uchidhonza pasi kubhawa kuitira kuti ubatanidze mhasuru dzako dzekumashure, dzinozokutsigira nekukusimudzira.

Dziisa

Chikamu A: Ita gumi reps yechiitiko chimwe nechimwe.

• MaArm Circles (Ita iwo kumashure ipapo kumberi.)
• Toy Mauto
• Yakarembera Scapular Kudzvinyirira (Hang kubva pabhawa refu nemapfudzi akasununguka. Shingairira kumusoro kumashure uye kukwenya mapendekete pasi, kusimudza muviri kumusoro masendimita mashoma. Zvishoma nezvishoma kudzikira kunzvimbo yekutanga.)

Chikamu B: Ita masekonzi makumi matatu echiitwa chega chega. Ita 2 seti.

• Inchworm Push-Up (Famba maoko uchienda padanda, ita push-up, wozofamba maoko uchidzokera mukati uye kumira.)
• Giant Mountain Climbers (Tanga munzvimbo yepuranga uye shandura kusvetuka tsoka imwe neimwe kumusoro kuti udyare kunze kweruoko kune rumwe rutivi.)
• Squat Thrusters (Isa maoko pasi, svetuka kumashure kune puranga, svetuka tsoka kusvika mumaoko, uye mira.)
• Jumping Jacks

1. Kurembera Re-Grips / Tsoko Bhawa Kuyambuka

A. Uchishandisa yekudhonza-kumusoro bhawa kana seti yemonkey mabara, yakaturika nemaoko maviri pabhawa uye makumbo akakotama. Chengetedza tension mumakumbo nekuchinjisa quadriceps, glutes, uye hamstrings.

B. Pamabhawa emonkey, enda kumberi, uchichinjanisa ruoko rwunobata bhara, uye uchidzoka kumashure kuti udhonze torso kumusoro, uchichinjisa chiuno parutivi. Pane yekudhonza-kumusoro bhawa, chinjana uchidhonza ruoko rumwe kubva pabhawa, uchichinjisa chiuno padivi neparutivi.

2. Yakasimudzwa Wide Row

A. Zviise pachako pasi penzvimbo yepasipasi yekutamba, bharosi rakakwenenzverwa panzvimbo yakadzika, kana yakasimba tafura yepakati-kureba, kana iwe uri kumba. (Uye kana pasina chimwe cheizvi chiripo, unogona kuita mutsetse wakachinjika paTrX). Bata bhari kana mupendero wetafura wakatarisa kumusoro, chipfuva chakananga pasi pawo, uye makumbo akatambanudzwa kuita mutsetse wemuviri wakatwasuka.

B. Kuchengeta yakasimba puranga chinzvimbo, simudza muviri kumusoro nekukweva bhawa kuchipfuva, kusvina mapendekete mashizha, uchibata kumusoro nechepakati kumashure uye biceps.

C. Muviri wepazasi pasi pasi kuti utange. (Vaka simba rako rekushure zvakanyanya nezviitwa zvekumashure.)

3. Crucifix Push-Up

A. Tanga munzvimbo yakasimba yeplank nemaoko akafara kupfuura mafudzi-upamhi neminwe yakanongedzera kure kubva kune mumwe nemumwe.

B. Lower torso kusvika mapendekete asvika kugokora kukwirira, wobva wadzvanya kumashure kuti utange.

4. Chin Pamusoro peBar Tuck-Ups

A. Bata bhaa repamusoro nemichindwe yakatarisana nemuviri. Dhonza chirebvu pamusoro pebhawa, uchichengeta magokora padhuze nembabvu.

B. Tuck mabvi kumusoro kumusoro kudumbu bhatani, scooping pelvis uye kuita yakaderera abs.

C. Dzokera pakutanga, chengeta chin pamusoro pebhawa.

5. Yakarembera Hollow Body Bata

A. Batisisa pakakwirira pakakwirira nemichindwe yakatarisa kumberi.

B. Dhonza tsoka pamwechete zvishoma kumberi uye batanidza makumbo uye usaite kuti ugadzire muviri nzvimbo. Bata kwemasekonzi matatu, wozoregedza.

6. Bhenji Jump Squats / Nhanho-Ups

A. Mira pamberi pebhenji, plyo bhokisi, kana seti yematanho (kana iwe uri kumba).

B. Kuchengeta chifuva kumusoro, ita kota squat kusvetuka, tuck mabvi, uye kumhara pamusoro pebhenji, bhokisi, kana danho rakatarwa. Edza kumhara zvakapfava, pachigunwe kutanga, ipapo chitsitsinho.

C. Nhanho (usasvetuka) pasi uye dzokera kuti utange.

7. Yakaomarara Dhonza-Ups

A. Bata bhaa yakakwira nemambama akatarisa kure, wakabata buri remuviri.

B. Shingairira kumusoro kumashure uye dhonza torso mudenga saka chin iri pamusoro pebhawa, kuchengetedza mhango yemuviri nzvimbo. Dzivisa kusvika nechirebvu chako kana kuzvitutumadza pachipfuva uye nekumisikidza musimboti.

C. Mukufamba kunononoka uye kunodzorwa, dzokera kumashure kutanga. .

Ongororo ye