Maitiro Ekuwana Yakasimba Simba Workout Pasina Kupedza Maawa MuGym

Zvemukati

• Iwe unonanga sei nhengo dzemuviri dzakasiyana nekusimudza uremu uye kubuda mujimu nenguva yakanaka?
• Ongororo ye

Kubvunza Chimiro Fitness Director Jen Widerstrom ndiye wako anokwana-musimudziri, wekusimbisa muviri pro, murairidzi wehupenyu, uye munyori we Kudya Kwakakodzera Hunhu Hwako Rudzi.

Iwe unonanga sei nhengo dzemuviri dzakasiyana nekusimudza uremu uye kubuda mujimu nenguva yakanaka?

-@iron_mind_set kuburikidza ne Instagram

Kana purogiramu yangu iine ini munzira yakawanda uye ndine nguva shoma yekudzidzisa, ndinoita mana kana mashanu-maminetsi makumi maviri nemashanu ekurovedza muviri svondo rega rega, ndichitarisa chikamu chimwe chete chemuviri pachikamu, saka kune mazuva mana ekuzorora kwechikamu chimwe nechimwe chakavakirwa mukati. Semuyenzaniso, ndichaita marounds matatu pane imwe neimwe yezvitatu zvepamusoro pamakumbo angu. (Wavhiringidzika? Hezvino zvese zvaunoda kuziva nezve supersets.)

• Superset 1: Alternate 25 ekuwedzera makumbo ane makumi maviri neshanu hamstring curls
• Superset 2: Imwe 15 bhokisi rinosvetuka ne15 barbell squats
• Superset 3: Imwe 30-yechipiri rusvingo squat ine gumi kusvika gumi nemaviri kupatsanurwa mapapu (tsoka yekuseri pabhenji) pagumbo

Zuva rinotevera, ndinoita chifuva, ipapo musana wangu zuva rinotevera, uye pakupedzisira musimboti. Ndokumbira zuva rekuzorora pano, mozotangazve. (Hezvino zvimwe pamusoro pekugadzira svondo rakakwana rekushanda.)

Kana ini ndichikwanisa kuzvipira kwenguva yakareba mukurovedza muviri, ndinoita chikamu chakazara-chemuviri wekusimudza kwemaminitsi makumi mapfumbamwe pazuva rega rechitatu. Kune avo, ini ndinotarisa pamakomponi mafambiro-dumbbell kubvuta, burpee bhokisi kusvetuka, kuchena uye jerks-uye kuita matatu-seti, matatu akasiyana maekisesaizi kumashure kumashure pasina kumbomira. Zvinogona kunzwika kureba, asi iwe unotora ancillary yakakosha yekudzidzira sezvaunoita izvi zvinokwidziridzwa, uye moyo wako wekumira unogara wakakwira, kuti ugone kutarisa cardio kubva pane yako runyorwa.

Asi chero nzira yekusimudza yaunoshandisa, mazuva ekuzorora ari pakati ndiwo kiyi yekuti tsandanyama ivakezve uye kudzoka yakasimba. (Uchiri kuomerwa nenguva? Heino maminetsi makumi maviri nemashanu akakwana eCardio weights Workout anoratidza kudzidziswa kwesimba hakufanirwe kunonoka.)

Ongororo ye