Maitiro Ekutanga Kuita Kudzidzira zvakare Mushure meKutora Zororo kubva kuGym

Zvemukati

• Cat-Mombe
• Imbwa yeShiri
• Fire Hydrant kuDhongi Kick
• Pasi Imbwa kune Spiderman Plank
• Skater Lunge
• Goblet Squat
• Russian Twists
• Triceps Dip
• Enzanisa Push-Up
• Ongororo ye

Zvinoitika kune wese munhu. Iwe unogona kuve anonyanyisa fitness uyo anorova jimu kashanu pavhiki, uye ipapo kamwe kamwe unodonha kubva mungoro. Kunyangwe yaive monthlong Netflix binge, chirwere, kukuvara, kana nguva yakanyanya kubatikana pabasa yakakukanganisa, iwe zvachose unokwanisa uye anofanira dzokera pangoro. Nhau dzakaipa: Kana iwe wakatora nguva yakati rebei kubva pakushanda kunze, unogona kunge wakarasikirwa nezvimwe zvekuwana kwawakaita munguva yakapfuura. Mune ino kesi, ndiyo kiyi yekudzikisira zvakachengeteka mukushanda kunze, pane kusvetukira kumashure kwawakasiya. (Ona: Zvinotora Nguva Yakareba Sei Kuti Ubve Pakuumbwa?)

Uku kupfava, kuzere-muviri kusimba kurovedza muviri kubva kuna Nike tenzi mudzidzisi Rebecca Kennedy ndiye akakwana gym kudzoka kurovedza muviri. Iwe unozoshanda mukusimbisa musimboti wako pamwe nekuziva mamwe ekutanga mashandiro ekufambisa kufambisa tsandanyama dzako kuti utangezve Workout yako. (Uye kana wanga uchirwara, tevera mazano aya kuti utange kurovedza muviri zvakare, pasina chirwere.) Uchadzoka pabhenji zvakare-uye uchiipwanya-usati wazviziva.

Inoshanda sei: Shanda kuburikidza neimwe yeanotevera mafambiro ehuwandu hwenguva yakaratidzwa.

Iwe uchada: A dumbbell uye pyo bhokisi

Cat-Mombe

A. Tanga munzvimbo yetafura yepamusoro pamaoko nemabvi neine neutral spine.

B. Inhale uye arch kumashure, kusimudza muswe uye kutarisa kumusoro kumusoro.

C. Dhirowa bhatani remudumbu kumusana uye arch back arch mune yakatarisana uku uchidonha musoro.

Enderera kwemasekondi makumi mashanu.

Imbwa yeShiri

A. Tanga munzvimbo yetafura yepamusoro pamaoko nemabvi neine neutral spine. Wedzera ruoko rweruboshwe mberi, bicep nenzeve uye gumbo rekurudyi kumashure, enderana nepasi, kutanga.

B. Dhirowa gokora reruboshwe kurudyi ibvi pazasi pebumbu.

C. Wedzera ruoko rweruboshwe uye gumbo rerudyi kuti udzokere kunzvimbo yekutanga.

Enderera kwemasekondi makumi mashanu. Chinja mativi; dzokorora.

Fire Hydrant kuDhongi Kick

A. Tanga munzvimbo yepatafura pamaoko nemabvi. Dzika pazasi kuruboshwe kuti utange.

B. Kuchengeta mabvi akakotama pamadhigirii makumi mapfumbamwe, simudza gumbo rerudyi uende kudivi kusvika parutivi pasi.

C. Rezasi kurudyi ibvi padhuze nekuruboshwe usingabate ibvi rerudyi pasi.

D. Kick kurudyi gumbo rakananga kumashure netsoka yakachinjika.

E. Dhirowa ibvi rerudyi padivi kuruboshwe kuti udzokere kunzvimbo yekutanga.

Enderera kwemasekondi makumi mashanu. Chinja mativi; dzokorora.

Pasi Imbwa kune Spiderman Plank

A. Tanga imbwa yakatarisana nezasi, nemaoko nemakumbo pasi, zviuno zvichisvika zvakanangana nesiringi kuti igadzire yakamonana-pasi "v" chimiro.

B. Chiuno chepazasi kune chinzvimbo cheplank uchikweva ibvi rerudyi kugokora rerudyi.

C. Nhanho yekurudyi tsoka padhuze nerutsoka rwekuruboshwe uchisimudza mahudyu kuti udzokere kunzvimbo yekutanga.

Enderera kwemasekondi makumi mashanu, uchichinjana mativi.

Skater Lunge

A. Mira nemakumbo akafara, wakabata dumbbell yakatwasuka pamberi pechipfuva.

B. Shift uremu kuruboshwe, kupfugama kuruboshwe ibvi uchisimudza gumbo rerudyi kuti udzike mune yakasarudzika lunge.

C. Shift uremu kurudyi, kupfugama kurudyi ibvi paunenge uchisimudza gumbo reruboshwe kuti udzike mune lateral lunge.

Ramba uchichinjanisa kwemasekonzi makumi mana nemashanu.

Goblet Squat

A. Mira nemakumbo zvakapamhama zvishoma kupfuura hudyu-upamhi hwakaparadzaniswa, uchibata mumwe mugumo wedumbbell nemaoko maviri pamberi pebhokisi.

B. Hinji pazviuno uye pfugama mabvi kuti udzike mu squat.

C. Twasanudza makumbo uchityaira chiuno kumberi kuti udzokere kunzvimbo yekutanga.

Enderera kwemasekondi makumi mashanu.

Russian Twists

A. Gara pasi nemabvi akakotama uye tsoka dzichisimuka kubva pasi, dzakabata mativi ese echipenga.

B. Tyonya torso kuruboshwe, uchidzikisa dumbbell pasi, wozodzokera kunzvimbo yekutanga.

D. Dzokorora, kutenderera torso uye kudzikisa dumbbell kurudyi. Dzokera kunzvimbo yekutanga.

Enderera kwemasekondi makumi mashanu.

Triceps Dip

A. Tanga netsoka pamwe chete, mabvi akakotama, maoko akazorora pabhokisi replyo kana bhenji kumashure neminwe yakatarisa mberi.

B. Bend magokora akananga kumashure, achidzika kusvika akakotama paanenge madhigirii makumi mapfumbamwe.

C. Svina matinji kuti utwasanidze magokora uye dzokera kunzvimbo yekutanga.

Enderera kwemasekondi makumi mashanu.

Enzanisa Push-Up

A. Tanga munzvimbo yeplank nemaoko pane plyo bhokisi kana bhenji.

B. Bend magokora kudzikisa chipfuva mukusundidzira-kumusoro.

C. Svetera kure nebhokisi kuti udzokere kunzvimbo yekutanga.

Enderera kwemasekondi makumi mashanu.

Ongororo ye