Iyo Kayla Isines 28-Minuti Yese-Muviri Simba Rekudzidzisa Workout

Zvemukati

• Dunhu 1
• Squat uye Press
• Negative Push-Up
• X Mountain Climbers
• Yakatwasuka-Gumbo Jackknife
• Dunhu 2
• Barbell Reverse Lunge
• Akarurama Row
• X Plank
• Single-Leg Abs Bhasikoro
• Ongororo ye

Runako rwaKayla Itsines 'Bikini Muviri Gwara (uye zvimwe zvakafanana plyometric uye bodyweight-yakatarisana zvirongwa) ndeyekuti iwe unogona kuzviita chaizvo chero kupi. Asi pakanga paine chinhu chakakosha chisipo: Zvaunofanira kuita kana iwe uri mune yekurovedza muviri uye uchinyatsoda kushandisa michina kana kuda kuisa kurema kudzidziswa mune ako maitiro. (Uye usatya kutora chimwe chinhu chinorema, kana iwe uchida kuona mhinduro nekukurumidza.) Ndicho chikonzero Kayla akasarudza kugadzira chirongwa chitsva chehuremu, BBG Yakasimba pane yake SWEAT app-iyo inobatanidza michina (segumbo rekudhinda uye tambo) uye zviyero. Iwo makumi maviri nemasere-akakwirira masisitimu anoshandisa musanganiswa wekupokana, simba, uye mhasuru-yekuvaka maitiro uye akafanirwa kune vese nyowani uye vane ruzivo rwekurovedza muviri-vanoenda.

Saka, kuti tikupe kuravira kwechirongwa chake chitsva, takamukumbira kuti agadzire yepakutanga-yakazara muviri-maminetsi makumi maviri nemasere Workout yakafemerwa nehurongwa hwake hweBBG Stronger, inosanganisira barbell, kettlebell, uye dumbbell. (Inotevera kumusoro, tarisa Kayla's mashanu-inofamba maoko uye abs wedunhu.)

Inoshanda sei: Tanga nekuseta timer yako kwemaminetsi manomwe uye wovavarira kupedzisa maekisesaizi muDunhu 1 kakawanda sezvaunokwanisa nguva isati yaenda. Kana wapedza, tora 30- kusvika 60-yechipiri zororo. Dzorerazve timer yako kusvika kumaminetsi manomwe uye zadza Circuit 2 kakawanda sezvaunogona kusvikira timer yako yaenda. Dzokorora maSeketi 1 ne2 nezvakagoverwa zvakasara zviri pakati pekuzara kwemaminetsi makumi maviri nemasere. (Kunyange chinangwa chako chiri chekupedzisa yega yega kurovedza muviri nekukurumidza sezvazvinogona, yeuka kuchengetedza fomu chaiyo.)

Dunhu 1

Squat uye Press

A. Bata bhero rine michindwe yakatarisa kure nemuviri, wodyara tsoka mbiri pasi dzakafara zvishoma kudarika upamhi hwemafudzi. Uyai nebhari mberi uye kumusoro muchipfuva. Iyi ndiyo nzvimbo yekutanga.

B. Wakatarisa wakananga kumberi, bhenda muhudyu nemabvi, uchive nechokwadi chekuti mabvi anoramba ari mutsetse nezvigunwe. Ramba uchikotama mabvi kusvika zvidya zvafanana nepasi. Ita shuwa kuti kumashure kunosara pakati pe45- kusvika 90-degree angle kusvika muchiuno.

C. Pusha nepakati pezvitsitsinho uye wedzera mabvi kuti udzokere kunzvimbo yekutanga, uku uchishandisa mapfudzi uye ruoko mhasuru kutambanudza magokora uye pinda bharanzi kumusoro pamusoro pemusoro. Maoko anofanirwa kuenderana nenzeve kune rumwe rutivi rwemusoro.

D. Bend maoko kuti udzikise bharanzi munzvimbo yekutanga.

Ita gumi nembiri.

Negative Push-Up

A. Isa maoko maviri pauriri upamhi zvishoma pane kupendekera-upamhi uye usime tsoka mbiri pamwechete shure kwako, uchizorora pamabhora etsoka. Iyi ndiyo nzvimbo yekutanga.

B. Kutora masekondi matatu akazara, kukotamisa magokora uye torso yakadzikira pasi kusvikira maoko aumba ma90-degree angles, kuve nechokwadi chekuti unochengeta yakatwasuka musana uye kugadzikana kuburikidza nemudumbu.

C. Kutora 1 sekondi, pusha nepachipfuva uye wedzera maoko kusimudza muviri kudzokera kunzvimbo yekutanga.

Ita 10 reps.

X Mountain Climbers

A. Isa maoko maviri pasi pefudzi-hupamhi hwakaparadzaniswa uye tsoka mbiri pamwechete shure kwako, uchizorora pamabhora etsoka. Iyi ndiyo nzvimbo yekutanga.

B. Kuchengeta tsoka yekuruboshwe pasi, pfugama ibvi rekurudyi woriunza muchipfuva uye negokora rekuruboshwe. Wedzera gumbo rekurudyi uye dzokera kunzvimbo yekutanga. Ipapo, chengeta rutsoka rworudyi pasi, bendera kuruboshwe ibvi uuye naro muchipfuva uye kugokora rerudyi. Wedzera gumbo rekuruboshwe uye dzokera kunzvimbo yekutanga.

C. Ramba uchichinjanisa pakati pekurudyi nekuruboshwe. Zvishoma nezvishoma wedzera kumhanya, kuve nechokwadi kuti gumbo rinofamba haribati pasi.

Ita makumi mana reps (20 padivi).

Yakatwasuka-Gumbo Jackknife

A. Nhema kumashure uine mawoko maviri akatambanudzwa pamusoro pemusoro, wakabata rimwe dumbbell nemaoko maviri. Ita mhasuru dzemudumbu nekukweva bhatani remudumbu mukati kumusana.

B. Kuchengeta tsoka pamwe chete, simudza makumbo kubva pasi kuitira kuti vagadzire 90-degree angle ine chiuno. Panguva imwecheteyo, tora dumbbell kumusoro kumakumbo, zvishoma nezvishoma kusimudza musoro, mapepa epafudzi, uye torso kubva pasi.

C. Bata panzvimbo iyi zvishoma nezvishoma wozodzikisa zvishoma nezvishoma makumbo nemaoko kusvikira vose vangobva pasi zvishoma.

Ita gumi nemashanu zvekare.

Dunhu 2

Barbell Reverse Lunge

A. Isa bhara pamapfudzi kuseri kwemusoro zvakachengetedzeka uye dyara tsoka mbiri pasi dzakafara zvishoma pane upamhi hwemafudzi.

B. Nyatsotora nhanho huru kumashure netsoka yekurudyi. Sezvaunodyara tsoka pasi, bendisa mabvi ese kusvika pamadhigirii makumi mapfumbamwe, uchiona kuti huremu hwakaenzana zvakaenzana pakati pemakumbo maviri. Kana zvikaitwa nemazvo, pamberi pebvi rinofanira kuenderana neketani uye kumashure mabvi anofanira kunge achingotenderera achingobva pasi.

C. Wedzera mabvi maviri uye nhanho kumberi netsoka yekurudyi kuti udzokere kunzvimbo yekutanga.

D. Dzokorora kune rimwe divi rakatarisana, uchipinda mune yakachengeterwa lunge netsoka yekuruboshwe. Ramba uchichinja mativi.

Ita makumi maviri reps (10 padivi)

Akarurama Row

A. Bata kettlebell nemaoko maviri mapanza akatarisa pasi, wodyara tsoka mbiri pasi dzakafara zvishoma kudarika upamhi hwemafudzi. Nemaoko akatambanudzwa, bata kettlebell yakanangana nepamberi pemuviri. Iyi ndiyo nzvimbo yekutanga.

B. Uchishandisa mhasuru mumapendekete nemaoko, kukotamisa gokora kunze uye kumusoro kuunza kettlebell kumusoro kuchipfuva. Dzivisa "kukwikwidza" mapendekete nekukwevera mapepa epafudzi pasi uye kumashure. Wedzera magokora kuti udzokere kunzvimbo yekutanga.

Ita gumi nembiri.

X Plank

A. Isa maoko ese ari maviri pasi akafara zvishoma kudarika upamhi hwemapfudzi akaparadzana uye tsoka dzose dziri pamwe chete shure kwako, uchizorora pamabhora etsoka. Iyi ndiyo nzvimbo yekutanga.

B. Ndichiri kuchengeta yakatwasuka musana uye kugadzikana kuburikidza nemudumbu, sunungura ruoko rwerudyi uye rutsoka rweruboshwe uye uvaunze pamwechete pasi pechirwiso. Dzokera kunzvimbo yekutanga.

C. Dzokorora uchishandisa ruoko rweruboshwe uye rutsoka rwerudyi. Ramba uchichinjanisa kurudyi uye kuruboshwe kune yakatarwa nguva yenguva.

Ita makumi maviri reps (10 padivi).

Single-Leg Abs Bhasikoro

A. Rara nhema musana pameti yeyoga makumbo akatambanudzwa pamberi pako. Bend gokora kuti uise maoko kumashure. Zvinyoro simudza tsoka mbiri, musoro, uye mapendekete mashizha pasi. Iyi ndiyo nzvimbo yekutanga.

B. Benda gumbo rekurudyi kuunza ibvi muchipfuva. Wedzera gumbo rekurudyi kuti udzokere panzvimbo yekutanga. Pedzisa hafu yenhamba yakadzokororwa ye reps kudivi Semuenzaniso, paunounza ibvi rekurudyi mubhokisi, shandura muviri wepamusoro kurudyi kuti ugone kusangana negokora reruboshwe.)

Ita 24 reps (12 padivi).

Ongororo ye