Iyi Jennifer Lopez-Yakagamuchirwa Yakazara-Muviri Workout Inokuparadza Iwe (Munzira Yakanyanya)

Zvemukati

• J.Lo-Yakagamuchirwa Yakazara-Muviri Workout
• Sumo squat neMedicine Bhora
• Reverse Lunge
• High Plank paMishonga Bhora
• Glider Yakazotevera Lunge
• Plank Dumbbell Row kune Triceps Kuwedzeredzwa
• Mabheji Anobata
• Rutivi Rwerutivi Crunch
• Pamusoro Slam neMedicine Bhora
• Torso Kutenderera neResistance Bhendi
• Resistance Band Squat kune Biceps Curl
• Tricep Kuwedzeredza neKushora Bhendi
• Ongororo ye

Kunyangwe iwe wakave uri Jennifer Lopez stan kubva kwaari Maid muManhattan mazuva kana kuti wakanonoka kumutambo, uchingobata hukuru hwekugona kwake mushure mekuona Hustlers, unoziva J. Lo anoda kurovedza muviri kwakaoma.

Muimbi anonyatsokunda Workout yese yaanouya kuzopesana nayo, sekureva kwaaimbove murairidzi, David Kirsch, mudzidzisi ane mukurumbira wemuviri uye mumiriri weiyo infrared sauna kambani kambani MiHIGH. "Jennifer anotarisa zvisingaite uye anorangwa kana zvasvika pakushanda kwake," anodaro."Hapana chakambomuomera kana kumunetsa kuti aedze kana kuita." (Ona: Shakira naJ. Roo Vanodzidziswa Sei Kwavo Hafu Nguva Yekuita)

Unoda kuziva kuti ndeupi rudzi rwekushandisa Lopez ari kupwanya, chaizvo? Usada kuziva zvakare! Pazasi, Kirsch anogovera imwe yeakazara-muviri maseketi aakaisa Lopez kuburikidza pavakanga vachidzidzira pamwechete. Iwe unongoda zvidimbu zvidiki zvemidziyo kuti upedze kuita Workout iyi, kuti iwe ugone kuyedza kana iwe uri mune yekurovedza kana yako yekutandarira imba. (Nechekuita: Jennifer Lopez Anoratidza Abs Yake muGym Selfie kupemberera zuva rake rekuzvarwa)

Ingo rangarira: J.Lo zvechokwadi chikara mune yekurovedza muviri, saka usatarisira kuti zvive nyore.

J.Lo-Yakagamuchirwa Yakazara-Muviri Workout

Inoshanda sei: Ita maekisesaizi ega ega kuitira nguva yakatarwa. Dzokorora kwemaviri kusvika matatu kutenderera zvachose, uchizorora pakati pematenderedzwa sezvinodiwa.

Unoda: Bhora remushonga, seti yemarebhuru asina kuremara, bhendi rekurwisa, uye seti yeglider.

Sumo squat neMedicine Bhora

Kuwedzera kune #werking yako glutes, iyi squat kusiana inotarisa ako emukati zvidya uye abs. (Yakabatana: Iyo Sumo squat Ndiyo Yakanyanya Yakanyanya squat Exercise Kune Yako Yemukati Zvidya)

A. Mira netsoka dzakafara zvishoma kupfuura mafudzi-akapamhama akaparadzaniswa, zvigunwe zvakabuda madhigirii makumi mashanu. Hug mushonga bhora mukati wakanangana nechipfuva, magokora akasvikirwa mukati membabvu keji.

B. Inhale, pfugama mabvi, uye gara mahudyu kumashure mu squat. Chengetedza musimboti wakabatanidzwa uye chipfuva ichidada kuchengetedza kuzasi.

C. Yakadzika kusvika chiuno chiri pasi pane mabvi kana kana kumashure kwatanga kutenderera, chero chinouya kutanga.

D. Exhale, wobva wadzvanya nepamberi uye ubatanidze glutes kuti udzokere kumira.

Dzokorora kweminiti imwe.

Reverse Lunge

Ichi chiitiko chekutanga chinosimbisa musimboti wako, glutes, chiuno, hamstrings, uye mhuru, sekureva kwaKirsch.

A. Tanga nemakumbo pasi pehudyu. Dhonza bhatani redumbu rakananga kumusana kuti ubatanidze pakati.

B. Tora danho rakakura uchidzokera kumashure nerutsoka rworuboshwe, uchidzika mukati megomba rine chifuva chakareba. Chimbomira apo chidya chepamberi chakafanana nevhu uye kuruboshwe ibvi rinenge rabata pasi.

C. Dzvanya mutsoka yerudyi uye ubatanidze glutes kutsika tsoka yekuruboshwe kumashure kuti utange.

Chinja mativi; dzokorora. Ramba uchichinjana kweminiti imwe.

High Plank paMishonga Bhora

Funga nguva dzose mapuranga akakwirira akaoma? Abs yako inonzwa kunge iri pamoto.

A. Pfugama pamberi pebhora remushonga pasi. Isa ruoko rumwe norumwe pabhora remushonga pamusoro pehupamhi hwepafudzi.

B. Nhanho imwe netsoka kumashure panguva yekupusha-kumusoro chinzvimbo. Dhonza makwikwi uye svina magita kuti ugadzire kushushikana-kwemuviri, uye simbisa musimboti senge munhu ari kuzokurova kubva pasi.

C. Shingairira kusundira kumusoro pabhora kuti ubatanidze uye uchengetedze mafudzi.

Bata kweminiti imwe.

Glider Yakazotevera Lunge

Kana maperembudzi ekupedzisira atove chikamu cheyakajairika maitiro ako, Kirsch anokurudzira kuzviita pama glider saJo. "Zvakakosha kuramba uchipikisa uye kusundira muviri wako kune imwe nhanho," anodaro. "Panyaya yemapapu anotevera, ma glider anokubvumira kuti uite izvozvo."

Nekudaro, yako yekutanga-yakamboseta seti yekupedzisira mapapu haifanire kunge iri glider lateral mapapu. Saka, kana iwe uri mutsva kumusangano bvisa ma glider uye unamire neanogara ari padivi mapapu. (Inoenderana: J.Lo naA-Rod Vakagovana Kushanda Kwepamba Kwaunogona Kuita Pane Chero Chikamu Chekusimba)

A. Mira wakareba nemakumbo pasi pechiuno, imwe inotsvedza pasi pasi pechitsitsinho chekona.

B. Kuchengeta chipfuva chakareba uye core braced, panguva imwe chete tumira mahudyu kumashure uchitsvedzerera gumbo rekurudyi kuenda kudivi, kusvika gumbo rekurudyi rawedzerwa.

C. Dhinda uremu kurutsoka rworuboshwe, wobva wasvina glutes uye dzokera pakamira.

Dzokorora kwemasekondi makumi matatu. Chinja mativi; dzokorora.

Plank Dumbbell Row kune Triceps Kuwedzeredzwa

Komputa kurovedza muviri (iyo inoshanda akawanda mhasuru mapoka kamwechete) seiyi inoshanda zvakanyanya pakuvaka mhasuru kana ichienzaniswa nekuzviparadzanisa kurovedza muviri, anodaro Kirsch. Uyezve, "maekisesaizi maitiro anoshamisa nguva-inoshanda." Kufamba uku, semuenzaniso, kunosimbisa yako musimboti, triceps, mapendekete, glutes, lats, uye misungo mune imwe chete kuenda.

A. Isa ma dumbbells pasi pafudzi-upamhi-paupamhi kuitira kuti zvibato zvifanane. Kubva pane chinzvimbo chinopfugama, tsamira kumberi kuti ubate dumbbell mune rumwe ruoko. Dzokera mupuranga rakakwirira kuti utange.

C. Kuchengeta musimboti wakasungwa, uye pasina kuzunungusa chiuno kudivi nedivi, dhonza gokora rekuruboshwe rakananga mudenga. Chimbomira kumusoro, wobva wasvina tricep kutwasanudza gokora, uchitumira ruoko wakananga kumashure.

D. Reverse kufamba, kudzoka dumbbell kutanga. Dzokorora kune iro divi rakatarisana.

Ramba uchichinjanisa kweminiti imwe.

Mabheji Anobata

Mapepa emapfudzi anoshanda mapfudzi ako uye musimboti.

A. Fungidzira yakakwira puranga chinzvimbo, mawoko akarongedzwa pasi pemapfudzi.

B. Pasina kubvumira mahudyu kutama kubva kune rimwe divi kuenda kune rimwe divi, kuchinjanisa papfudzi rega nerumwe ruoko.

Ramba uchichinjanisa kweminiti imwe.

Rutivi Rwerutivi Crunch

Akanga ave nemapuranga akakwana here? Yekupedzisira plank inofamba ndeye kudivi replank crunch.

A. Rara nerutivi rworudyi nemakumbo akatwasuka, tsoka dzakaturikidzana. Position kurudyi gokora zvakananga pasi pefudzi. Simudza chiuno kudzamara muviri waita mutsara wakananga kubva kumakumbo kusvika pamafudzi. Kuchengeta abs yakasungwa, tora ruoko rweruboshwe kumusoro kuti utange.

C. Shandisa oblique kuunza gokora reruboshwe pasi sekunge kuti tora hudyu yekurudyi.

D. Dzorera kufamba kuti udzoke kutanga.

Dzokorora kwemasekondi makumi matatu. Chinja mativi; dzokorora.

Pamusoro Slam neMedicine Bhora

Kana iwe waifunga J.Lo naShakira's 2020 halftime show yaive yakaputika, mirira chete kusvikira iwe waedza iyi plyometric classic.

A. Fungidzira chimiro chemumhanyi, tsoka dzakapamhamha pahupamhi uye mabvi akakotama zvishoma, uchikwenya mushonga bhora mumaoko ese maviri kutanga.

B. Simudza bhora remushonga rakananga kumusoro, wobva warembera muhudyu uye woisa maoko pasi achiputika kurovera bhora pasi.

C. Tora bhora remushonga kumusoro kuti udzoke kuzotanga.

Dzokorora kweminiti imwe.

Torso Kutenderera neResistance Bhendi

Nezve iko kuita kwekutanga, iwe unozoda bhendi rekudzivirira uye anchor poindi (funga: squat rig, ikholamu, yekudhonza-kumusoro bar, kana yakasimba dhiza mubato). Paunosarudza bhendi rekudzivirira kushandisa "sarudza bhendi rinokupa kupikisa kwakakwana kukupikisa, asi rinokubvumira kuchengetedza fomu yakakodzera," anodaro Kirsch.

A. Simbisa iyo yekumisikidza bhendi kumwe kunhu chifuva kukwirira (kana padhuze sezvinobvira). Wakamira wakanangana nebhendi rakatarisana nechinongedzo, bata magumo nemaoko maviri. Enda kure neancho kusvika maoko atwasanuka kumberi kuti atange.

B. Kuchengeta musimboti wakasungirirwa, mahudyu akaenzana, uye maoko akatwasuka, shandisa maobliques kumonyorora kure neanchor point, uchikwevera bhendi rekurwisa muviri wese.

C. Nekutonga, dzosera kumashure kudzoka kuzotanga.

Dzokorora kwemasekondi makumi matatu. Chinja mativi; dzokorora.

Resistance Band Squat kune Biceps Curl

Werudo mwana weye bhendi rekurwisa biceps curl uye resistance band thruster, uku ndiko kuzara-kwemuviri kufamba.

A. Mira netsoka dzakaparadzana hip-width, resistance band yakamira pasi pepakati petsoka dzose. Bata bhandi mumaoko ose pamberi pehudyu, zvanza zvakatarisa mberi.

B. Kuchengeta chipfuva chakareba, donha pasi mu squat. Svina glutes kuti umire.

C. Kuchengeta core yakasimba uye magokora akasimba kusvika kumbabvu cage, konya bhendi rekudzivirira kusvika pamapfudzi.

D. Dzorera kufamba kuti udzoke kutanga.

Dzokorora kweminiti imwe.

Tricep Kuwedzeredza neKushora Bhendi

Kufamba kwekupedzisira, ngatizviwane!

A. Chengetedza bhendi kune anchor point pachipfuva-kureba. Wakatarisana nepanomira simbi, svika kuseri kwemuviri kuti ubate bhendi nemaoko ese, magokora akakotama akanongedza sirin'i uye maoko kuseri kwemusoro.

B. Kuchengeta mbabvu yakasungirirwa uye magokora akasimba, shandisa triceps kutambanudza maoko akatwasuka kumusoro.

C. Reverse movement kudzokera kunotanga.

Dzokorora kweminiti imwe.

Ongororo ye