Maitiro ekuTenzi Bhokisi Jump Kana Ichiona Sisingabviri

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Jen Widerstrom ndiye a Chimiro chipangamazano nhengo yebhodhi, nyanzvi yehutano, murairidzi wehupenyu, cohost yeDaily Blast Live, munyori anotengesa zvakanyanya Kudya Kwakakodzera Hunhu Hwako Rudzi, uye nyanzvi kuseri kweUltimate 40-Day Plan yekupwanya Chero Chinangwa. Pano, anopindura mibvunzo yako ine chekuita neplyo.

Ndine ichi chipenga block pamwe nebhokisi kusvetuka, ndichifunga kuti ndichabvarura shins dzangu. Ndinozvikunda sei? - @ crossfitmattyjay, kuburikidza ne Instagram

JW: Usazvidya moyo! Kune nzira dzaungazviratidze pachako kuti uri kugona kujekesa mabhokisi uye chero imwe panyama feat iyo kutya kuri kukutadzisa kubva. (Heino chikonzero nei bhokisi richisvetuka ndiro rakanyanya underrated exercise.)

Nhanho 1: Dzokorora

Uchapupu hwekugona kwako kazhinji pfuti yehushingi yaunoda. Tanga nekuita kusvetuka kwakawanda mubhokisi rakangoreba masendimita matanhatu. Kudzokorora uku kuchaisa mukati mako kunzwisisa kwaunogona zvachose ita bhokisi kusvetuka. Paunenge uchinge wawana izvo pasi, pedza kusvika gumi nemaviri inches, zvichingodaro. (Kuwana kureba kwebhokisi remasendimita gumi nemasere kusvika makumi maviri nemasere kunopa mhemberero huru.)

Danho rechipiri: Rotine

Ini ndinoda kuti iwe uswedere bhokisi rega rega kusvetuka nenzira imwechete nguva dzese, saka iwe unozoziva kuti une system yaunogona kuvimba nayo. Pinda nerutsoka rwako rworuboshwe, ipapo rworudyi. Inhale uye exhale. Pane yako inhale inhale, svetesa maoko ako kumashure mukugadzirira kusvetuka. Exhale paunenge uchigadzira nzira yako kuenda pamusoro pebhokisi, uchivavarira kusvetuka kureba kuri mainji maviri pamusoro pepuratifomu. Nyika netsoka dzako padivi nepadivi, kunze kwemapfudzi ako-uye hongu, munzvimbo chaiyo yaunogara uchigara. Mira nekudada.

Danho rechitatu: Yeuchidza

Ramba uchifunga kuti nzira yaunoshanda nayo mune yekurovedza ndiyo nzira yauchashanda nayo pasi. Nekuzvidzora uye kunetseka pamusoro pezvikanganiso, unogona kurega izvo zvinokunetsa zvichikupedza simba. Ndinokukurudzira kuti ushandise bhokisi rega rega kusvetuka kudzidzira kusimba kwepfungwa kwehupenyu hwako. (Inoenderana: Iyi Vhidhiyo yeMassy Arias Bhokisi Kusvetuka Ichaita Kuti Iwe Ude Kukunda Dambudziko)

Ndezvipi zvakanakisisa plyo maekisesaizi egaro rako? -@puttin_on_the_hritz, kuburikidza ne Instagram

Kana zvasvika pakuchinja-kuchinja iyo kuseri, plyometrics inobudirira, asi kiyi ndeyekuita iwo uremu. Imwe yekuenda kwangu-kunotora kukomberedza zvakapambwa ndeyemumhanyi mapapu ane dumbbells: Bata midsize dumbbell (gumi kusvika gumi nemashanu mapaundi) muruoko rumwe nerumwe, maoko akapfugama zvishoma, uye tanga munzvimbo yekumisidzana negumbo rako rekuruboshwe kumberi, mabvi ese akakotama. 90 madhigirii. Kubva pano, fambisa negumbo rekuruboshwe kuti usvetuke wakananga kubva pasi, uchiunza ibvi rako rekurudyi kumusoro kuchipfuva chako (kuchengeta maoko ako akakotama zvishoma). Dzokera nekutonga kunzvimbo yekutanga lunge. Ita gumi nemaviri kusvika gumi nemashanu, uye shandura mativi uye dzokorora. (Yakabatana: 5 Plyo Inofamba Iwe Unogona Kuchinjisa yeCardio)

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