Iyo Killer Push-Up / Plyo Workout Inongotora 4 Maminitsi

Zvemukati

• Lunge Swichi
• Push-Kumusoro neRakarurama Gumbo Kick
• In and Out Squat Jump Taps
• Dive-Bomber Push-Up
• Ongororo ye

Dzimwe nguva unenge wakabatikana zvakanyanya kuti urove gym kana kuti unoda kurovedza muviri kunoita kuti mwoyo wako upise mukati menguva yaunowanzo tora kuti udziye mukirasi yekuspina. Ndipo paunofanirwa kubaya Kaisa Keranen (aka @KaisaFit) yeiyi miniti ina-pamusoro pekupisa. Aya mafambiro mana anovimbiswa kuita kuti udikitira pasina nguva. (Zvimwe kubva kuKaisa: 4 Plank uye Plyometric Exercises Iyo Inoshanda Muviri Wako Wose)

Iyi fomati inotorwa kubva kuTabat workouts, iyo OG fomu yekukwirira-kwakasimba nguva yekudzidziswa. Iyo inoshanda sei: pakufamba kwega kwega, ita AMRAP (yakawanda reps sezvinobvira) mumasekondi makumi maviri, wozorora kwemasekondi gumi. Dzokorora dunhu kaviri kana kana kuitira kukurumidza, kwakasimba maitiro ayo anorova muviri wako wese.

Lunge Swichi

A. Kutanga nemakumbo pamwechete, svetukira mune lunge kune rumwe rutivi.

B. Svetuka tsoka pamwe chete, wozosvetukira mune rimwe lunge kune iro divi rakatarisana. Dzokorora.

Push-Kumusoro neRakarurama Gumbo Kick

A. Yakadzika mune yekusundira-kumusoro.

B. Sundira kumusoro uye rova ​​gumbo rekuruboshwe kurudyi triceps. Dzokorora. Ita imwe neimwe dunhu kune yakatarisana nedivi.

In and Out Squat Jump Taps

A. Svetuka tsoka munzvimbo inokwenenzverwa, uchidzikisa pasi nekukanya ivhu neruoko rumwe.

B. Svetuka tsoka pamwe chete, wozodzokera kunze, uchikwenya uye uchirova pasi nerumwe ruoko. Dzokorora.

Dive-Bomber Push-Up

A. Tanga imbwa yakadzika.

B. Bend maoko mu triceps kusundira-kumusoro uye dhonza chipfuva kusvika kune imbwa yepamusoro.

C. Dzorera kumashure kune imbwa yakadzika. Dzokorora.

Ongororo ye