Iyo Inonetsa Mini Resistance Band Workout kubva ku "Revenge Muviri" Mudzidzisi Ashley Borden

Zvemukati

• Imwe-Gumbo Glute Bridge
• Kutenderera Kwepafudzi Kwekunze (Zvigunwe Kumusoro)
• Kutenderera Kwepafudzi Kwekunze (Zvigunwe Kunze)
• Alternating Plank Tap
• Side Bridge neLateral Band Dhonza
• Mhepo Yechikwata
• Mangwanani neMini Band paAnkles
• Ongororo ye

Mabhendi akajairwa saizi yekuramba anogara aine nzvimbo mujimu-asi mabhendi madiki, vhezheni yekurumwa-saizi yeaya maturusi ekudzidzira ari kuwana hype yese izvozvi. Sei? Ivo akakwana kutenderera pamakumbo, zvidya, uye tsoka dzekuwana rakapenga butt Workout isina huremu hunodiwa. (Ingo tarisa iyi mini bhandi bhatiro kubva kuLIT Nzira kuti uone kuti sei.)

Celeb nyanzvi yehutano uye Revenge Body mudzidzisi Ashley Borden ane mini bhendi yekurovedza iyo inopisa moto makumbo ako uye bhuti, chokwadi, asi icharova maoko ako nepakati, futi. Gadzira mabhendi ako (uye mabuns) akagadzirira, mutarise demo rake zvinofamba pamusoro, uye tanga kushanda. (Bonus: Tarisa Ashley Borden's epamusoro-ekurema-kurasikirwa matipi.)

Iwe uchada: Mabhendi maviri ekupikisa madiki uye meti (sarudzo)

Inoshanda sei: Ita iyo yese muitiro kamwe chete seyakakwana-muviri kudziya-up, kana kudzokorora kakapetwa kana kune yakazara yakazara Workout. Zorora zvishoma sezvinobvira pakati pega kufamba.

Imwe-Gumbo Glute Bridge

A. Rara wakatarisa pasi netsoka dzakati sandara, mabvi akatarira kumusoro, uye bhandi diki rakatenderedza makumbo ese mainji mashoma pamusoro pemabvi. Dzvanya triceps muuriri pedyo nembabvu (forearms achitambanudzira kudenga), uye wedzera gumbo rekuruboshwe. Iyi ndiyo nzvimbo yako yekutanga.

B. Ita glutes, exhale, uye pinda mugumbo rerudyi kusimudza mahudyu kubva pasi, uchigadzira tambo yakatwasuka kubva pamafudzi kusvika pamabvi. Bata gumbo rekuruboshwe uchifambirana nechidya chekurudyi.

C. Zvishoma nezvishoma dzikisa hudyu pasi kuti udzokere panzvimbo yekutanga.

Ita gumi reps kudivi rega rega.

Kutenderera Kwepafudzi Kwekunze (Zvigunwe Kumusoro)

A. Nhema wakatarisana pasi ne tsoka dzakatsetseka, mabvi akanongedzera kumusoro. Dhinda triceps mupasi pasi padhuze nembabvu (maoko epamberi akatambanudzwa akananga padenga) ine mini bhendi kutenderedza maoko maviri. Gadzira zvibhakera nemaoko saka mapfundo nezvigumwe zviri kunongedza kumusoro.

B. Kuchengeta chipfuva chakasimudzwa uye kusvina mapendekete pamwe chete, kupuruzira maoko maviri kuenda kumativi, sekunge uchiedza kutenderedza epamberi pasi.

C. Dzokera kunzvimbo yekutanga, kudzora kudhonza kwebhendi.

Ita 10 reps.

Kutenderera Kwepafudzi Kwekunze (Zvigunwe Kunze)

A. Nhema wakatarisana pasi ne tsoka dzakatsetseka, mabvi akanongedzera kumusoro. Dhinda triceps mupasi pasi padhuze nembabvu (maoko epamberi akatambanudzwa akananga padenga) ine mini bhendi kutenderedza maoko maviri. Ita "chigunwe kumusoro" chimiro nemaoko maviri asi, panguva ino, shandura maoko kuti zvigunwe zviratidze kumativi.

B. Kuchengeta chipfuva chakasimudzwa uye kudzvanya mapendekete pamwechete, puruzira maoko ese kumativi, sekunge uri kuedza kusvitsa zvigunwe pasi.

C. Dzokera kunzvimbo yekutanga, kudzora dhonza iyo mini bhendi.

Ita 10 reps.

Alternating Plank Tap

A. Tanga panzvimbo yakakwirira yepuranga nemapendekete pamusoro pemaoko ane bhandi diki rakatenderedza maoko ese uye bhandi diki rakatenderedza zviziso zvemakumbo nemakumbo mashoma mainji akaenzana.

B. Kuchengeta hudyu yakatsiga, tinya tsoka yekurudyi kuenda kudivi.

C. Dzokera kunzvimbo yekutanga, wozodzokorora nerutsoka rworuboshwe. Ramba uchichinjana.

Ita gumi reps kudivi rega rega.

Side Bridge neLateral Band Dhonza

A. Tanga mune imwe nzvimbo yeplank chinzvimbo, uchienzanisa pabokosi rerudyi uye kunze kwetsoka yekurudyi. Ruoko rwekurudyi runofanira kunge rwuri perpendicular kune torso, chanza chakadzvanywa pasi, ine mini bhendi yakaputirwa paruoko. Bata rumwe rutivi rwebhendi neruoko rworuboshwe. Iyi ndiyo nzvimbo yako yekutanga.

B. Exhale, uye mutsara wegokora wekuruboshwe wakananga kumashure, uchidhonza ruoko rweruboshwe kuenda kuhudyu yekuruboshwe.

C. Dzokera kunzvimbo yekutanga, kudzora dhonza iyo mini bhendi.

Dzokorora kwemasekondi makumi maviri kune rumwe rutivi.

Mhepo Yechikwata

A. Mira netsoka muhudyu-upamhi hwakaparadzana nebhandi diki rakatenderedza makumbo ese mainji mashoma pamusoro pemabvi.

B. Gara kumashure mu squat, panguva imwe chete uchisvitsa maoko kumberi kusvika paurefu hwemapfudzi uye uchisundira mabvi kumativi achipesana nebhendi diki. Edza kudzikisa kusvikira zvidya zvakafanana nenyika.

C. Dzokera kunzvimbo yekutanga, uchiri kusunda mabvi kunze kune mini bhendi, uye kusvina glutes kumusoro.

Ita 10 reps.

Mangwanani neMini Band paAnkles

A. Mira netsoka hudyu-hupamhi hwakaparadzaniswa ne mini bhendi kutenderedza maviri ankles. Maoko kuseri kwemusoro nemagokora anongedzera kumativi nemabvi akapfava.

B. Hinji pazviuno uye pusha muswe kunze kukotama kumberi. Chengetedza dumbu bhatani rakadhonzwa richienda kumusana uye kumashure kwakadzikama.

C. Exhale uye sunda kuburikidza nezvitsitsinho kuti udzokere kunzvimbo yekutanga.

Ita 10 reps.

Ongororo ye