Kwakasimba Kumba-Kumba Kudzidzira Kunowedzera Mwoyo Wako Kuyera uye Kupisa Macalorie

Zvemukati

• Tuck Jump Burpees
• Muchinjiko Wegumbo Push-Ups
• Yakadzika Lunge Shandura Kusvetuka
• Hollow Hold Circle-Ups
• Ongororo ye

Kana paine mumwe mudzidzisi anonzwisisa kudiwa kwekukurumidza asi kushanda kwakanaka, ndiKaisa Keranen, kana KaisaFit kana iwe ukamutevera pane vezvenhau. (Hausi kumutevera here? Hezvino zvikonzero zvishoma nei uri kurasikirwa.) Keranen akatokuratidza nzira yekubuda ziya naye #FitIn4 akatevedzana, ayo anosanganisira mamwe-akazara-muviri puranga uye pyo maekisesaizi, mafambiro anoveza makumbo uye abs yesimbi, uye sei kusunda, kubaya, uye puranga nzira yako kune muviri wakasimba. Uye ikozvino adzokerako zvekare neiri dunhu raungaite kumba, kunzvimbo yekurovedza muviri, kana chero chero kunhu. Saka nguva inotevera paunoda kukwana mukurovedza muviri, asi unzwe kunge hauna nguva, bvunza Keranen uye uchaona kuti hauna zero zvikonzero. Ngatitangei kushanda!

Tuck Jump Burpees

A. Kubva pakamira, isa maoko pasi uye svetuka tsoka kudzoka kune chinzvimbo-kumusoro chinzvimbo.

B. Svetuka tsoka kumberi kusangana nemaoko.

C. Putika mumhepo, uchiunza mabvi pachipfuva. Dzokorora.

Ita AMRAP (yakawanda reps sezvinobvira) mumasekondi makumi maviri, wozorora kwemasekondi gumi

Muchinjiko Wegumbo Push-Ups

A. Tanga kumusoro kwepush-up.

B. Wedzera gumbo rekuruboshwe pasi pekurudyi uye udzikise mu push-up.

C. Push-up, wobva wawedzera gumbo rekurudyi pasi pekuruboshwe wodzikira mu push-up. Ramba uchichinjana.

Ita AMRAP (kudzokorodza kwakawanda sezvinobvira) mumasekonzi makumi maviri, wozozorora kwemasekonzi gumi

Yakadzika Lunge Shandura Kusvetuka

A. Tanga mune tambo ine gumbo reruboshwe pamberi, kumashure mabvi inch kubva pasi.

B. Dhiraivha kuburikidza nezvitsitsinho kuputika kubva pasi, kushandura makumbo saka kurudyi kuri pamberi. Ramba uchichinjana.

Ita AMRAP (yakawanda reps sezvinobvira) mumasekondi makumi maviri, wozorora kwemasekondi gumi

Hollow Hold Circle-Ups

A. Tanga munzvimbo yeV, mabvi akakotama uye maoko akatambanudzwa pakureba kwepfudzi.

B. Denderedzwa maoko achidzoka, achidzikisa muviri kusvika mapendekete nemakumbo ari inch kubva pasi.

C. Denderedzwa maoko kumashure uku uchikwenya kumashure kuti utange chinzvimbo.

Ita AMRAP (kudzokorodza kwakawanda sezvinobvira) mumasekonzi makumi maviri, wozozorora kwemasekonzi gumi

* Pedzisa dunhu rese 2-4 nguva, uchichinjana mativi pachiitwa chimwe nechimwe sezvazvinodiwa.

Ongororo ye