Lacey Dombo's 15-Minute Yakazara Muviri Workout Chirongwa

Zvemukati

• Ongororo ye

Hauna nguva yekumbomira kurovedza muviri? Ikoko uko uku kwekukurumidza-yemahara-yemahara Workout kubva LA murairidzi Lacey Stone anouya anobatsira! Zano iri rinozoita kuti moyo wako urambe uchipomba nekusimbisa muviri wako wese mumaminetsi gumi nemashanu chete - pasina rwendo rurefu kuenda kunzvimbo yekurovedza muviri inodiwa.

Lacey anoratidza kutanga nekukasira kudziya kwekumhanya munzvimbo pamwe chete nekusvetuka kwejack, wobva wadzokorora ino shanu-inofamba wedunhu katatu. Kekutanga iwe paunoita yega yega kurovedza kweminiti, kechipiri iwe paunoita yega yega kurovedza kwemasekondi makumi matatu, uye kechitatu nguva, iwe uchaita yega yega kurovedza kweminiti imwe miniti.

Kudzidzira 1: Around-iyo-Nyika Makomba

Mabasa: Garo nemakumbo

A. Tanga nemakumbo pamwechete. Famba rutsoka rworudyi kuenda kumberi, wobva watsika rutsoka rworudyi kuti upinde padivi, wopedzisa nerungedzo rwakadzokera kumashure nerudyi kumashure kwako. Dzokera pakati kuti tsoka dzibatane.

B. Wobva wadzokera kumashure nerutsoka rwekuruboshwe mune yakasarudzika lunge, nhanho kuruboshwe tsoka uchienda kune rimwe divi lunge, uye pedzisa neruboshwe kuruboshwe kumberi mune kumberi mbichana. Izvi zvinopedzisa rwendo rumwe "kutenderera pasirese."

C. Ramba uchifamba "kutenderera pasirese," uchipedzisa vakawanda reps sezvinobvira munguva yakatarwa (ingava masekondi makumi matatu kana 1 miniti).

Kudzidzira 2: Plank Taps

Mabasa: Chifuva, musana, uye abs

A. Tanga pamusoro penzvimbo yepuranga. Tinya kurudyi fudzi neruboshwe, wobva wadzosera ruboshwe pasi. Wobva wadzvanya bendekete rekuruboshwe neruoko rwerudyi, wodzosera ruoko rwerudyi pasi.

B. Mamwe mativi enguva yakagoverwa (angangoita 30 seconds kana 1 miniti).

Kudzidzira 3: Side Skaters

Mabasa: Gumbo rose-kusanganisira zvidya zvemukati nekunze

A. Tanga mune squat diki. Svetuka nedivi kuruboshwe, uchimhara pagumbo rekuruboshwe. Hunza gumbo rekurudyi kuseri kwechitsiko chekuruboshwe, asi usachirega richibata pasi.

B. Revers rairo nekusvetukira kurudyi negumbo rerudyi. Izvi zvinopedzisa rep imwechete.

C. Ita akawanda anomhanyisa skaters sezvinobvira munguva yakagoverwa (angangoita 30 masekondi kana 1 miniti).

Kudzidzira 4: Booty Lifts

Mabasa: Kubwinya

A. Rara nemusana, woisa maoko pasi kuti ugadzikane sezvaunokotamisa gumbo rekuruboshwe uye wosimudza gumbo rekurudyi kubva pasi.

B. Kumanikidza kuruboshwe chitsitsinho pasi, simudza chiuno mudenga, chengetedza muviri munzvimbo yakaoma bhiriji.

C. Zvishoma nezvishoma dzika muviri pasi. Izvi zvinopedzisa rep imwechete.

D. Mamwe mativi (iro gumbo rinosimudzwa) munguva yakatarwa (ingaita masekondi makumi matatu kana miniti imwe).

Exercise 5: Jack Knives

Mabasa:Abs

A. Rara pasi kana pabhenji makumbo akatwasuka, maoko akatambanudzwa pamusoro pemusoro, zvigunwe zvakanongedzwa padenga.

B. Simudza maoko kune zvigunwe uchisimudza makumbo kune 45- kusvika 90-degree angle, kuchengeta mapepa kubva pasi. Uya nemaoko kumusoro pamusoro peguvhu bhatani kuti muviri utarike senge banga rejack.

C. Dzokera pasi pasi kana bhenji nemakumbo nemaoko akatambanudzwa.

D. Ita zvakawanda sezvinobvira panguva yakatarwa (ingava masekondi makumi matatu kana mineti imwe).

Kana uchinge wadzokorora dunhu katatu, iva nechokwadi chekudzikisa pasi uye kutambanudza kwemamwe maminetsi maviri kusvika matatu. Ipapo iwe unokwanisa kudzokera kumashure mune yezororo modhi zvishoma zvishoma zvakaitwa nekurovedza muviri pasi pebhandi rako!

Ongororo ye