Iko Chete Kurovedza Unofanira Kurovedza kune Chipingamupinyi Mujaho

Zvemukati

• 1. Plank Sequence
• 2. Squat Kumapfudzi Press
• 3. Dhonza-Kumusoro
• 4. Frog Squat Kutambanudza
• 5. Mushonga Bhora Slam
• Ongororo ye

Makwikwi emakwikwi emitambo, akadai seTough Mudder, Rugged Maniac, uye Spartan Race, vakashandura nzira iyo vanhu vanofunga nezve simba, kutsungirira, uye grit. Kunyangwe zvichitora kutsunga kumhanya 10K, mijaho yezvipingaidzo inokwevera kubva kune kwakasiyana kusimba kwepfungwa uye kupikisa tsandanyama dzausina kumboziva kuti unadzo. (Kana iwe uchiri pafenzi nezve kusaina kune imwe yemadzinza aya, hezvino zvimwe zvikonzero zvishoma nei uchifanira kuruma bullet uye gadzirira kusvibiswa.)

Izvi zviitiko zvinotonga mutambi wekutanga mukati mako (iwe ziva iwe unoda pakavanda kusvibiswa), saka kurovedza kwako kunofanira kunge kwakangodaro. Jog ine mwero-yekumhanya pane treadmill haisi kuzoicheka.

"Chikanganiso chikuru chaunogona kuita paunenge uchidzidzira nhangemutange yekosi yezvipingamupinyi hakusi kutora nzira ye360-degree inogadzirira muviri wako kukambaira kusiri kwechinyakare, kurembera, kudhonza, uye kusundira zvipingamupinyi," anodaro Anytime Fitness mudzidzisi Rachel Prairie.

Heano ake mashanu akakosha mafambiro ekugadzirira mumuviri uye nepfungwa kuti akunde moto, madziro, madhaka, uye monkey mabara.

Maitirwo acho: Pedzisa iyi 30-miniti, mashanu-kufamba-kurovedza kurovedza kanokwana kaviri pasvondo, pamwe chete neyakajairwa HIIT makirasi uye furo rinotenderera kuita makinks. Kana iwe ukazvipa zvese zvauinazvo, iwe unokohwa iko kunonoka, kumhanya, uye kufamba zvinobatsira muhafu yenguva yemaminetsi makumi matanhatu emaminetsi ekutsika, uye iwe unozoshanda akawanda mhasuru mapoka mune izvi. Pakazosvika nguva yemutambo, inonzwa padhuze nekutamba mumatope pane kutambura kuburikidza nezvipingamupinyi zvine tsvina.

Zvamunoda: Dumbbells (kana barbell), dhonza-up bar (kana yakafanana), mushonga bhora

1. Plank Sequence

"Mijaho yezvipingamupinyi inotsamira pakuziva huremu hwemuviri wako," anodaro Prairie, ndokusaka achiti tanga chirongwa chega chega chekudzidzira nepuranga iri kutevedzana kunosimbisa tsandanyama dzinoshandiswa kukambaira nekukurumidza.

• Plank ine Ankle Kubata: Tanga munzvimbo yeplank. Hunza ibvi rekurudyi muchipfuva uye dzvanya ruoko rweruboshwe mukati mechidzitiro chekurudyi. . Ramba uchichinja mativi. Pedzisa 10 reps kune rumwe rutivi.
• High Plank ne Arm Svika: Simudza ruoko rwerudyi kubva pasi uye svika zvakananga mberi mumutsara nefudzi rako. (Saizvozvo kune imbwa shiri nzvimbo isina kusimudza gumbo futi.) Isa ruoko kumashure pasi. Dzokorora kune rakatarisana, kusimudza ruoko rweruboshwe kubva pasi. Ramba uchichinja mativi. Pedzisa gumi reps kudivi rega rega.
• Forearm Plank Hip Drop: Kutanga mupuranga repamberi, donhedza chiuno chekurudyi chakananga pasi, uchirembera pamusoro peuriri. Dzosa chiuno kune kwazvakarerekera usati wadonhedza chiuno chekuruboshwe kuti urembera pamusoro peuriri. Dzokorora pateni. Pedzisa 10 reps kune rumwe rutivi. Donhedza pasi kumberi kwemaoko uye rega chiuno cherudyi chidonhe pasi, uchingotenderera pamusoro pevhu. Dzorera mahudyu kumashure kuti usarerekera uye udonhedze kuruboshwe. Dzokorora gumi reps kudivi rega rega.

Pedzisa 3 kana 4 seti ine 60-sekondi zorora pakati.

2. Squat Kumapfudzi Press

Kufamba-famba kwemuviri uku kunowedzera simba uye, kana kukaitwa nekukurumidza mukuputika kupfupi, kunovaka kukurumidza-twitch tsandanyama fiber, izvo zvinogona kuwedzera yako yese chipingamupinyi kosi kumhanya kumhanya. "Kana uchifanira kusvetuka kuti ubate chimwe chinhu munhangemutange, tsandanyama dzako dzinopisa nekukurumidza," anodaro Prairie. Funga: kubata zvibato zvemudenga-pamusoro monkey bars.

• Uchishandisa seti yemwenje dumbbells kana barbell (bata bhari yakafara zvishoma kupfuura mapendekete), ita huremu kuti uzorore munzvimbo yakashongedzwa padyo nechipfuva pahurefu-mapfudzi uye wogara kumashure mune yakaderera squat. Dhinda nepakati pezvitsitsinho uye dhiraivha uremu wakanangana nepamusoro paunosvika pakamira, uchisvina kubwinya paunenge uchisimuka. Zvishoma nezvishoma kudzikisa huremu kumashure kune rakamisikidzwa chinzvimbo uye kudzokorora kufamba.

Pedzisa 3 kusvika 4 seti makumi maviri reps.

3. Dhonza-Kumusoro

Zvipingamupinyi zvinoda kufamba-famba "chichava chinhu chakaomesesa chaunoita mumakwikwi emitambo yezvipingamupinyi," anodaro Prairie. Uyezve, nematope, mvura, uye ziya rakabatanidzwa, kubata iyo bhara, tambo, manera, nezvimwe, zvinogona kutonyanya kuomarara. Neraki, kana iwe uchinetseka, waunoshanda naye kana anobatsira waunomhanya naye anogona kukubatsira, saka usazvidya moyo kana ukatadza kubudirira kuita dhonza iwe wega izvozvi. Aya matipi anogona kukubatsira iwe kuvaka simba rekusvika ikoko, zvakadaro. Kunyangwe iwe ukatanga pane yekumisa murairidzi kana kusunungura bhanhire pamusoro pemazariro kuti ikupe simba, Prairie anoti "kudzidzira kufamba uchidzokorora kwakakosha." Heino maitiro.

• Uchishandisa mhete, mabara, monkey mabara, kana yekumisa mudzidzisi, batisisa nemaoko maviri. Uchishandisa musana wako, chifuva, abs, nemaoko, dhonza muviri wako kumusoro, chifuva chakasimudzwa, uye zvine mutsindo, chin pamusoro pebhawa. Zvishoma nezvishoma, nekudzora, dzokera pasi kune yakafa hang. Dzokorora.

Pedzisa reps akawanda sezvaunogona mukati memaminitsi gumi kusvika gumi nemashanu, uchizorora kana kugadzirisa pazvinenge zvichidikanwa.

4. Frog Squat Kutambanudza

Vaka kutsungirira uye tevedzera zvinopomba moyo zve cardio nekufamba uku kumwe chete. Kana iwe uchiziva iko kunzwa kwekuda kurega paunenge uchiita iyo yemakumi maviri burpee, ipapo iwe unozoziva iro simba repfungwa rinotora kuti upfuure neaya squat zvinokanda, uye iwe unozoda iko kutsungirira kwepfungwa panguva yako nhangemutange. "Chikamu chemujaho wezvipingamupinyi chiri kugadzirirwa mupfungwa kuburikidza nesimba uye nekurwadziwa," anodaro Prairie.

• Tanga nekumira. Kurumidza isa zvanza pauriri pamberi pako wosvetuka kana kudzokera kumashure mupuranga rakakwirira. Pasina kusimudza zvanza, svetuka kana nhanho tsoka dzakafara kusvika kunze kwemaoko uye, uchishandisa makumbo ako, kurumidza kuuya pakumira uye kusvetuka kumusoro. Dzokorora kufamba, kuenda kune kukurumidza.

Zadzisa 3 seti dzegumi reps.

5. Mushonga Bhora Slam

Iyi ndeimwe yakazara-muviri badass kurovedza iyo panguva imwe chete unopisa moyo wako. "Chiitwa ichi chinokubatsira kuti urambe wakadzikama uye wakasimba panzvimbo dzisina kuenzana, swing, mhete, uye masaga sandba," anodaro Prairie. Ichi chiitwa chinofanirwa kuitwa panguva yekuedza kukuru.

• Wakabata bhora rinorema zvine mwero, mira netsoka dzakafara zvishoma pane hudyu-chinhambwe chakaparadzana. Simuka zvigunwe zvako nebhora riri pamusoro wako. Slamira bhora pasi zvakanyanya sezvaunogona pakati pemakumbo ako. Squat kuti utore bhora uye dzokorora kufamba.

Zadzisa 3 seti dzegumi reps.

Ongororo ye