Akasendama Makumbo Workout

Zvemukati

• Ongororo ye

Aya ma bodyweight chete, kutsungirira-kwakanangana nemaekisesaizi akaitwa padanho re cardio kunogona kubatsira kukudziridza makumbo akaonda anogona kuenda kure. Ita dunhu rese kuburikidza kamwe chete pasina kuzorora kune yakanakisa calorie inopisa mhedzisiro. Ita uku kurovedza kamwe chete kana katatu pasvondo.

ONA VHIDHIYO yekuratidzira uye matipi efomu.

Warm Up: Lunge Series Progression

Kurume munzvimbo (16 kuverenga)

Stationary Lunge (8 reps):

Nhanho kuruboshwe gumbo kumashure muhupamhi, kupatsanura chimiro nechitsitsinho chekuruboshwe chakasimudzwa pasi, uye kukotamisa mabvi ese anenge 90 degrees uye kumira kumashure. Ndiyo imwe rep. Dzokorora kasere.

Step Up Lunge (8 reps):

Ita lunge, wobva watsika rutsoka rworuboshwe kupinda rutsoka rworudyi paunosimuka. Ndiyo imwe rep. Dzokorora ka8.

Step Up Lunge w/Arms (8 reps):

Ita danho rekukwiridzira, svitsa maoko kumusoro kumusoro paunenge uchisunga uye nekukotamisa magokora uye uchidhonza maoko akakotama mukati mativi iwe uchitsika tsoka kuruboshwe uchienda kurudyi. Ndiyo imwe rep. Dzokorora ka8.

Dzokorora mutsara wose zvakare nerimwe gumbo.

The Workout:

Tungamira # 1: Buns & Thighs squat Series

1.5 Leg Squat (8 reps):

Mira netsoka hudyu-hupamhi hwakaparadzaniswa, maoko pasi nemativi. Bvisa uremu hwako mutsoka yako yekurudyi, uye simudza chitsitsinho chako chokuruboshwe pasi. Gara pasi uye ugare kumashure muhudyu paunosvika maoko mberi kumberi kwepfudzi. Dzokera kunzvimbo yekutanga, chengeta chitsitsinho kuruboshwe kubva pasi. Ndiyo imwe rep. Dzokorora kasere.

1.5 Gumbo squat w / Side Tap (8 reps):

Dzokorora 1.5 Gumbo squat, uye sezvaunomira kunze kweiyo squat, tinya tsoka yekuruboshwe pasi pasi kudivi remuviri wako. Dzosera tsoka kumashure kuti utange chinzvimbo kudzokorora squat. Ndiyo imwe rep. Dzokorora kasere.

1.5 Gumbo Squat w / Rutivi Rwekusimudza (8 reps):

Dzokorora 1.5 Gumbo squat w / Side Tap, asi panzvimbo yekukanya tsoka yekuruboshwe pasi, simudza gumbo kunze uye kudivi. Dzosera tsoka kumashure kuti utange chinzvimbo kudzokorora squat. Ndiyo imwe rep. Dzokorora kasere.

1 Gumbo Squat w / Rutivi Rwekusimudza (8 reps):

Dzokorora iyo squat w / Kurutivi Simudza, asi edza kuchengeta rutsoka rweruboshwe kubva pasi pasi nguva yese, uchidhonza tsoka mukati nekubuda asi kubva pasi kuti uwedzere huremu uye kudenha gumbo rako rerudyi panguva ye squat (bata pasi chero nguva iwe yaunoda kuti uwanezve yako chiyero). Ndiyo imwe rep. Dzokorora kasere.

Dzokorora mutsara wose zvakare kune rimwe gumbo.

Fambisa #2: Booty Kusimudza Lunges

Runner's Lunge Kugunzva (8 reps)

Tanga kumira netsoka yekurudyi kumberi, mune yakatsemuka mamiriro. Bhenda mabvi ose nemuviri wezasi wakananga pasi, uchiramba wakatwasuka uye wakarembera kumberi kubva muhudyu. Edza kubata pasi neminwe yako kana zvichiita. Dzvanya kumashure kumusoro netsoka mbiri uye ruramisa makumbo kuti utange chinzvimbo. Ndiyo imwe rep. Dzokorora ka8.

Yemumhanyi Lunge Kumashure Tap (8 reps)

Dzokorora iyo Runner's Lunge, asi apo iwe paunosimuka kubva pairi, chinja huremu hwako kumberi mugumbo rerudyi, uye tora kumashure kumashure zvigunwe pasi zvishoma. Dzokera kumashure netsoka yekuruboshwe zvakare kudzokorora lunge. Ndiyo imwe rep. Dzokorora kasere.

Runner's Lunge Liftoff (8 reps)

Dzokorora Runner's Lunge Rear Tap, asi pachinzvimbo chekurovera netsoka pasi, edza kuisimudza kubva pasi zvachose paunenge wakamira kunze. Dzokera kumashure neruboshwe zvakare kudzokorora lunge. Ndiyo imwe rep. Dzokorora ka8.

Booty Balance Kuwedzeredzwa (16 reps)

Balance pagumbo rekurudyi, ibvi rakakotama zvishoma, dzvanya mawoko ese ari maviri muchidya chekurudyi kuti aenzanise, uye simudza gumbo rekuruboshwe kumusoro kuseri kwako kumusoro sezvaunokwanisa. Kana gumbo rekuruboshwe rasimudzwa, ita yekuwedzera hudyu 'pulse' (simudza gumbo masendimita akati wandei kumusoro wozodzokera kunzvimbo yepakutanga), ka16.

Dzokorora zvese zvakateedzana zvakare, pane rimwe gumbo.

Tungamira # 3: Kwese Kwese Gumbo Toner

Rutivi Lunge Reach (8 reps):

Tanga kumira netsoka pamwe chete, maoko nemativi. Tora danho rakakura kuenda kurudyi, uchichengeta mabvi nezvigunwe zvakatarisana kumberi. Gadzika mugumbo rerudyi (gumbo reruboshwe rinogara rakareba uye rakamira), kupfugama ibvi rako rekurudyi uye uchisvika kumusoro kwepamusoro nemaoko zvakaderera sezvaungagone pasina kutsvedza kana kubvumira bvi rako kutambanudza kupfuura zvigunwe zvako. Sunda rutsoka rworudyi uye mira kumashure panzvimbo yekutanga, uchirova chigunwe chekuruboshwe nekurudyi, pane kumira zvachose pachiri. Ndiyo imwe rep. Dzokorora ka8.

Side Lunge & Balance (8 reps):

Ita kudivi rekusvika, uye paunomira kumashure, dhonza ibvi rekurudyi kumusoro kuchipfuva, uchirembera pagumbo rekuruboshwe usati wadzosera gumbo rekurudyi kudivi. Ndiyo imwe rep. Dzokorora kasere.

Kurutivi Lunge & Circle Balance (8 reps):

Ita wedivi lunge kusvika, uye ita denderedzwa reruoko - kutsvaira mawoko maviri kuenda kumativi, kure nemuviri, uyezve kumusoro, kupedzisa denderedzwa nekuyambuka maoko pamberi pako, kukotamisa magokora kuenda kumativi, uchibata chidya pamabvi akaenzana. Ndiyo imwe rep. Dzokorora kasere.

Dzokorora zvese zvakateedzana zvakare, pane rimwe gumbo.

Tungamira # 4: Yese Gumbo Rokucheka

Alternating Front Lunges (16 reps):

Kutanga kumira nemakumbo pamwechete, uye maoko muchiuno. Famba rutsoka rwekurudyi kumberi munzvimbo ye lunge, uchikotama mabvi ese 90 madhigirii, uchiramba wakatwasuka, abs anokweverwa mukati uye muviri wakatarisana pakati pemakumbo. (Iva nekuwedzera kuziva nezvebvi rako pamaburi epamberi - gara uchichengeta ibvi rako repamberi kumashure kwezvigunwe, uchiteedzera pamusoro peshangu dzako dzebhutsu paunenge uchisunga. Ndiyo imwe rep. Dzokorora 16 nguva, kuchinjana makumbo.

Kushandura Mberi Lunges w / Cross Chop (16 reps):

Batanidza maoko pamwechete uye wedzera maoko pamberi pechifuva chako. Paunenge uchiita gumbo rekumberi negumbo rekurudyi, ‘cheka’ maoko pamuviri wako (chengeta maoko akabatana pamwe chete uye uchibvumira magokora kuti akotama zvishoma), wounza maoko kunze kwehudyu yekurudyi. Sezvaunosundidzira kubva pagumbo rerudyi kuti udzokere kumashure, dzorera maoko kumashure pamberi pomuviri, wakawedzerwa pachipfuva. Ndiyo imwe rep. Dzokorora 16 nguva, kuchinjana makumbo.

Kutsiva Mberi Lunges w / Mufananidzo-8 Scoop (16 reps):

Ita kumberi mbichana w / muchinjikwa chop, uye pachinzvimbo ita yekucheka kufamba denderedzwa. Sezvaunotsika gumbo rako rerudyi mubapu, 'sveta' maoko ako pasi uye uchitenderedza kunze kwehudyu yako yekurudyi uye nemuviri, wobva wadzokera kumashure wokwevera kuruboshwe sezvaunonyura pagumbo rekuruboshwe. Maoko ako anofanira kuita mufananidzo-8 kubva kune rumwe rutivi kuenda kune rumwe rutivi (madenderedzwa maviri akabatanidzwa pakati), achikwevera mukati megumbo remapapu repamberi. Chengetedza abs yako yakadhonzwa yakasimba kune yakakura core yekubatanidza.

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