Iyi Yakasimba Yakazara-Muviri Workout Inopisa Tani Yemakoriori

Zvemukati

• Triceps Kickback Row + Push-Up
• Squat Curl + Push Press
• Kufa neWide-Grip Row
• Around-iyo-Nyika Makomba
• Kettlebell Swings
• Ongororo ye

Hapana chinhu chiri nani pane kuruma mubhaga ine muto, uchikwesha pane dzimwe fries, uye uchigeza pasi nekamukaka kemukaka. Asi gomo remacalorie anouya navo? Ehh, kwete sekuru. (Kunze kwekunge iri imwe yeiyi burgers pasi pe 500 calories.) Ndicho chikonzero mudzidzisi weNike master uye Barry's Bootcamp murayiridzi Rebecca Kennedy akagadzira kurovedza muviri kwakagadzirirwa manzwiro iwayo chaiwo: Inopisa mazana emakoriyori kuitira kuti uende mberi uye udye burger iyoyo, uchiziva iwe. Ndakawana kuruma kwese. Yambiro yakanaka kunyangwe: Ita ichi Workout pamberi yako Shake Shack chikafu uye kwete mushure, nekuti burger dumbu rinodaro kwete kunzwa zvakanaka panguva burpees. (JK, hapana mabhureki pano.)

Inoshanda sei: Ita gumi seti e10 reps yekufamba kwega kwega, uchizorora kwemasekondi makumi matatu pakati pemaseti. Zorora kwemaminetsi maviri pakati pega kufamba. Enda nekudzidzira kamwe chete, uye wapedza. (Unoda zvimwe zvakakosha? Edza iyi Gwen Stefani-inspired abs Workout inotevera.)

Triceps Kickback Row + Push-Up

A. Tanga uri panzvimbo yepuranga netsoka dzakafara kudarika upamhi hwemafudzi uye maoko ari pamadumbbells.

B. Dzvinya kumusoro kumusana kuti udhonze ruoko rwerudyi uye dumbbell kumusoro pedyo nembabvu, wobva watambanudza ruoko kumashure mu triceps kickback, uchisimudza dumbbell kumusoro sezvinobvira uye kusvina triceps. Chengeta mahudyu akaenzana uye musimboti wakasimba.

C. Curl dumbbell kudzoka mumbabvu, wozodzokera kunzvimbo yekutanga. Dzokorora kuruboshwe, wozoita imwe push-up. Ndiyo 1 rep.

Ita gumi seti e10 reps, uchizorora kwemasekondi makumi matatu mukati meimwe seti.Wobva wazorora kwemaminetsi maviri.

Squat Curl + Push Press

A. Mira netsoka chiuno-upamhi zvakaparadzana uye dumbbells mumaoko nemativi. Squat, kudzikisa zvidya kusvikira zvave zvakafanana nepasi.

B. Pusha nepakati pezvitsitsinho kuti umire uchiita sando curl: Simudza zvimisikidzwa kumusoro mapendekete, michindwe yakatarisana mukati.

C. Benda mabvi zvishoma, uye unoputika mira uchisaidzira dumbbells kumusoro, maoko akaturikidzana zvakananga pamapfudzi uye zvanza zvakatarisa mukati, pakati pepakati.

D. Mazasi dumbbells kudzoka paurefu hwemafudzi, wozodzosera sando curl kudzikisa uremu kumashure.

Ita gumi seti e10 reps, uchizorora kwemasekondi makumi matatu mukati meimwe seti. Wobva wazorora kwemaminetsi maviri.

Kufa neWide-Grip Row

A. Mira netsoka hudyu-hupamhi hwakaparadzaniswa, zvimedu zvembunduru pasi chaipo pamberi petsoka. Hinge pahudyu kuti ukotamire kumberi uye ubate ma dumbbells mumaoko ese, zvanza zvakatarisa zvigunwe.

B. Shingairira kumusoro kumashure uye kutyaira mahudyu kumberi kuti umire wakareba. Hinji pazviuno kudzikisa dumbbells pasi shins, uchichengeta makumbo akatwasuka asi asina kukiyiwa.

C. Wobva waita mutsara wakafara: Chengeta torso yakasungirirwa mberi, simudza magokora kumusoro uye kunze kumativi kuitira kuti dumbbells isvike pakukwirira kwechipfuva, ichiita 90-degree angles pakati pe triceps nepamusoro maoko.

D. Dzikisa zviyero pasi kune shins, wobva waendesa chiuno kumberi kuti utange unotevera rep.

Ita gumi seti e10 reps, uchizorora kwemasekondi makumi matatu mukati meimwe seti. Zvadaro zorora kwemaminitsi maviri.

Around-iyo-Nyika Makomba

A. Mira nemakumbo pamwe chete, wakabata kettlebell pachipfuva kukwirira nemativi (kana "nyanga") neminwe yakaputirwa kuzasi kwechibato.

B. Simudza gokora rimwe panguva yekutenderedza kettlebell kutenderedza musoro, uchipfuura nenzeve yekurudyi kumashure kwemusoro, uye nenzeve yekuruboshwe. Ramba uchitenderedza kettlebell kurudyi, paunenge uchitsika neshure netsoka yekurudyi mune sumo squat chinzvimbo.

C. Kutsika rutsoka rworudyi pedyo neruboshwe, tenderera kettlebell mberi uye kumativi musoro kune rimwe divi (nzeve yekuruboshwe, kuseri kwemusoro, nzeve yekurudyi). Ramba uchitenderera kuruboshwe rwehudyu uye uchidzokera kumashure netsoka yekuruboshwe mune sumo squat chinzvimbo kune rimwe divi.

Ita 10 seti yegumi reps (5 parutivi rumwe norumwe), uchizorora kwemasekonzi makumi matatu pakati peseti imwe neimwe. Zvadaro zorora kwemaminitsi maviri.

Kettlebell Swings

A. Mira netsoka dzakafara kupfuura hudyu-hupamhi parutivi uye kettlebell inenge tsoka pamberi petsoka. Hinge pahudyu, uchiramba wakananga, uye svika mberi kuti ubate mubato webhero.

B. Swing the kettlebell back between legs (tapping "thumbs to bum"), wobva waendesa mahudyu kumberi kuti ufambe bhero kumberi uye kumusoro, uchimira pakureba kwepafudzi, bhero rakaenzana pasi.

C. Rega bhero riwire pasi, richizendamira mberi kuti ridzorere pakati pemakumbo. Chengetedza musimboti wakasimba uye svina magirazi kumusoro kwese kusvetuka.

Ita gumi seti e10 reps, uchizorora kwemasekondi makumi matatu mukati meimwe seti. Zvadaro zorora kwemaminitsi maviri.

Ongororo ye