Iri Simba Redunhu NaHannah Davis Rakaderera-Kukanganisa, Asi Zvicharamba Zvichikurova ziya

Zvemukati

• Kettlebell Swings
• Hondo tambo Mafungu
• Wall Ball
• Fake Jump squats
• Simba Kupfuura
• Ongororo ye

Instagram/@bodybyhannah

Plyometrics-aka kusvetuka kurovedza-inzira yakanaka yekuita ziya uye kupokana nemuviri wako. Asi mafambiro ekuputika aya haasi emunhu wese, uye haadaro have kuva chikamu chemaitiro ako ezuva nezuva ekurovedza muviri. Saka kana iwe uchitsvaga nzira dzekushanda pane ako simba sans mafambiro sekusvetuka nemaburpees, mudzidzisi wega Hannah Davis, C.S.C.S., ane imwe yakanakira iwe.

Mune vhidhiyo ichangoburwa ye Instagram, muridzi wemuviri naHana Studio akagovana shanu-danho, rakaderera-dhizaiti iro rinovimbisa kudzidzisa yako yekukurumidza-twitch mhasuru tambo senge chero imwe plyometric Workout. (Edza iyi dumbbell HIIT Workout naHannah Davis iyo ichapisa maoko ako neabs.)

Tevedzera kutungamira kwaDavis nguva inotevera kana iwe uri mumood yekugadzira dikita rakazara muviri. Ita chiitwa chega chega muhurongwa hunoratidzwa (pamasekonzi makumi mana neshanu uye kure kwemasekonzi makumi mana nemashanu), uine chinangwa chako chiri: "100% kuedza CHESE CHESE CHEKUSHANDA CHECHIKONDI," anonyora Davis. Pedzisa maround matatu kuti uwane optimized results.

Kettlebell Swings

Uku kufamba kuri nyore, asi kune simba ndiko kusimba-kwese simba remuviri uye kurovedza muviri. Ingo tora kettlebell nemaoko ese uye mira netsoka dzako paupamhi hwemafudzi zvakaparadzana. Inhale uye kukwidza kettlebell kumashure uye kumusoro pakati pemakumbo ako. Nezvitsitsinho zvako zvakasimwa zvakatsiga pasi, simba nemuhudyu mako, exhale, uye nekukasira kuzunza kettlebell kumberi kusvika padanho reziso. Tyaira kettlebell pasi uye kumusoro pasi pako, uye dzokorora.

Hondo tambo Mafungu

Kunyangwe zvingaratidzika sekutyisa pakutanga, kushandisa tambo dzehondo kuri pakati pesimba remetabolism-simba rekumutsiridza rinofamba.Kutanga, mira nemakumbo muhupamhi-upamhi hwakaparadzaniswa, zvigunwe zvichinongedzera kumberi uye mabvi akakotama zvishoma. Bata tambo nemichindwe zvakatarisa pasi uye fambisa maoko maviri panguva imwe chete kumusoro, wobva wadzika pasi, uchishandisa yako yakazara renji yekufamba. Enda uchinonoka kana nekukurumidza sezvaunokwanisa uchichengetedza nhanho yakatsiga. (Inoenderana: 8 Hondo Rope Inodzidzisa Chero Munhu Anogona Kuita)

Wall Ball

Kana iwe uchitsvaga kunzvenga burpees uye vanokwira makomo, kufamba uku ndiko kutsiva kwakaringana. Tanga nekutarisana nemadziro uye wakabata mushonga bhora pachipfuva chako. Dhonza mapepa ako kumashure uye chengetedza chipfuva chako kumusoro. Donhedza kune yakazara squat, uchienda zvakaderera sezvinobvira uchichengeta mushonga bhora pachipfuva chako. Wobva watyaira nepakati pezvitsitsinho zvako uye unomira uchiputika, uchikanda bhora mudenga pamadziro paunenge wakamira. Bata bhora pane rebound, squat zvakare, uye dzokorora. (Yakabatana: Iyo Yakazara-Muviri Mushonga Bhora Workout Iyo Inoveza Yako Core)

Fake Jump squats

Usanyengerwe nezita. Iri sangano rine simba richiri kushanda muviri wose, asi bhonasi yakawedzerwa ndeyokuti haisi kuisa kumanikidzika kusina kukodzera pamabvi ako. Kutanga nekumira tsoka dzako nepafudzi-upamhi hwakaparadzaniswa. Donhedza pasi kune yakaderera squat, uye simuka zvinoputika pamatipi zvigunwe zvako uchisimudza maoko ese ari maviri kumusoro kwako. Dzokera pasi kune squat uye dzokorora. (Edza izvi zvitatu zvinotsiva burpees.)

Simba Kupfuura

Tora mushonga wako bhora zvakare uye umire anenge 2 tsoka kure nemadziro. Mabvi ako akakotama zvishoma, tambanudza maoko ako uye ukande bhora kumadziro wobva waribata. Dzokorora chiito ichi nekukurumidza sezvaungaita iwe chaizvo inzwa kusvirwa. Muviri wako wepamusoro uchakutenda nezvazvo.

Ongororo ye