Iyo Core-Kuuraya Mushonga Bhora Workout naLacey Dombo

Zvemukati

• Mushonga Bhora Bhenji Press
• Burpee Reverse Double Slam
• Ruoko Rumwechete Balanced Row
• Fast Squat Shoulder Press
• Booty Roll-Up
• Reverse Lunge neTriceps Kuwedzeredza + Slam
• Reverse Lunge neMushonga Bhora Toss
• Ongororo ye

Kutsvaga maitiro anoshanda ayo anokuita kuti usvetuke zvechinyakare (verenga: zvinofinha) cardio workouts? Murairidzi weCeleb Lacey Dombo iwe iwe wakafukidza. Zvese zvaunoda maminetsi makumi matatu uye iwe unokwanisa kuenderera nezuva rako nekutenda kune izere-muviri simba uye cardio chikara icho chinopwanya uye kupisa mafuta mune imwe quickie maitiro. (Tarisa uone muviri wake wese Revenge Body Workout inotevera.)

Ehe, iwe unozoshanda yako yepamoyo, asi kufamba kwese kunoita zvakapetwa basa-saka iwe unosimbisa chipfuva chako, makumbo, maoko, musana, uye bundu panguva imwe chete. Uye iwe zvakare unopinda mune iyo cardio nekutenda kune kwakanyanya kufamba kunovandudza moyo wako. Vimba nesu-kana wapedza haufanire kubvunza kana uchiri kuda kurova treadmill. (Inoenderana: Aya Abs Maekisesaizi Kaviri seCardio yeKaviri-Duty Workout)

Inoshanda sei: Ita mareps akawanda sezvinobvira pakufamba kwega kwega mumasekonzi makumi matatu, uchizorora pakati pekufamba kwega kwega sezvinodiwa usingaregi kurova kwemwoyo wako kudonha. Mushure mekupedza zvese zvinomwe kufamba kamwe chete, dzokorora dzimwe mbiri.

Unoda: Iro rakapfava, risiri-rabha mushonga bhora (seDynamax) pakati pe10 ne15 pounds; 2 dumbbells pakati pemakumi maviri kusvika makumi matatu mapaundi

Mushonga Bhora Bhenji Press

A. Kutanga nemusoro wakasungirirwa pamushonga bhora uye tsoka uchizorora pasi, wakabata dumbbell muruoko rumwe nerumwe nemagokora akakombama kumativi.

B. Dhinda ruoko rwerudyi kumatenga. Bendira gokora chaipo kurudyi.

C. Dzvanya ruoko rweruboshwe kuenda padenga. Benda gokora rekuruboshwe kudivi kuti udzokere panzvimbo yekutanga.

Ita vakawanda reps sezvinobvira (AMRAP) kwemasekondi makumi matatu.

Burpee Reverse Double Slam

A. Mira nemakumbo pamwechete, nemushonga bhora wakaiswa masendimita mashoma pamberi petsoka. Hinging muhudyu, kukotamira kumberi kuti ubate mushonga bhora.

B. Svetuka tsoka uchidzokera kumashure kuti usvike panzvimbo, uye svetuka tsoka uende kumberi kumaoko.

C. Simudza mushonga bhora pamusoro uye udonhedze bhora kuseri kwemuviri.

D. Svetukira kutarisana nebhora, wobva wadzokorora.

Ita AMRAP kwemasekonzi makumi matatu.

Ruoko Rumwechete Balanced Row

A. Kutanga mune rimwe-ruoko puranga riine ruoko rwekuruboshwe rwakazorora pamushonga bhora uye ruoko rwerudyi rwakabata dumbbell masendimita mashoma kubva pasi.

B. Simudza dumbbell kurudyi kuchipfuva.

C. Yakadzika kurudyi dumbbell yakananga pasi kuti idzokere kunzvimbo yekutanga. Chinja mativi; dzokorora.

Ita AMRAP kwemasekonzi makumi matatu.

Fast Squat Shoulder Press

A. Tanga mu squat, uchibata bhora remishonga pachipfuva.

B. Ronza mabvi uye fambisa chiuno kumberi uchisimudza bhora remushonga wakananga kusirin'i.

C. Bendisa mabvi mu squat uye wezasi mushonga bhora kuchipfuva kuti udzokere kunzvimbo yekutanga.

Ita AMRAP kwemasekonzi makumi matatu.

Booty Roll-Up

A. Nhema musana makumbo akasungirirwa pamushonga bhora, musana wakasimudzwa pasi.

B. Bhenda mabvi uchikungurutsa bhora kumberi nemakumbo, uchidzoka kumashure wakasimudzwa pasi.

C. Twasanudza mabvi uchikungurutsa bhora uchidzokera tsoka nemakumbo kuti udzokere kunzvimbo yekutanga.

Ita AMRAP kwemasekonzi makumi matatu.

Reverse Lunge neTriceps Kuwedzeredza + Slam

A. Mira nemakumbo pamwechete, wakabata mushonga bhora pachipfuva.

B. Tsika rutsoka rworudyi uchidzokera kuruboshwe kuruboshwe uchisimudza mushonga bhora pamusoro ipapo kuseri kwemusoro.

C. Sunda rutsoka rwerudyi kubva pasi kuti usangane neruboshwe, kutwasanudza magokora kuunza mushonga bhora pamusoro.

D. Slam mushonga bhora pasi pamberi petsoka, uchiibata pane rebound. Chinja mativi; dzokorora.

Ita ARMAP kwemasekondi makumi matatu.

Reverse Lunge neMushonga Bhora Toss

A. Mira nemakumbo pamwechete, wakabata mushonga bhora pachipfuva.

B. Tsika rutsoka rworudyi uchidzokera kuruboshwe kuruboshwe uchichinjisa bhora kurudyi wobva wadzikisa pasi uchisvika kuruboshwe ruoko kuenda kudivi.

C. Sunda rutsoka rwekurudyi kubva pasi kuti usangane neruboshwe uchikanda bhora remushonga worigamha pamberi pechipfuva nemaoko maviri. Chinja mativi; dzokorora.

Ita AMRAP kwemasekonzi makumi matatu.

Ongororo ye