Imwe Yakakwana Kufambisa: Isometric Bulgarian Split squat

Zvemukati

• Isometric Bata Bulgarian Split Squat
• Ongororo ye

Mamwe emakinks ezuva nezuva atinosangana nawo anokonzerwa nekusagadzikana kwemhasuru mumuviri, uye Adam Rosante (New York City-yakavakirwa simba uye chikafu murairidzi, munyori, uye a. Chimiro Brain Trust nhengo), inyanzvi yekukuratidza maitiro ekuzvigadzira kubva muhurongwa hwako. (Akagadzira iyi surf-yakafuridzirwa Workout, zvakare.)

"Kufamba kumwe chete uku kunonangana nemuviri wepamusoro nepasi panguva imwe chete kuvaka simba nekufamba pamwe nekugadzirisa kusaenzana kwemhasuru," anodaro. (Heano mamwe madumbbell anofamba akagadzirirwa kugadzirisa zvakajairika tsandanyama kusaenzana nyaya.)

"Vanhu vazhinji vandinoona kazhinji havana simba rekusabatana - gumbo rimwe uye glute vakasimba kupfuura mamwe - uye vanowanzove neyakawandisa muviri wepamberi uye musana wepamusoro usina kusimba," anodaro. Kufamba kwaRosante-isometric Bulgarian split squat-inonzwika zvishoma semushonga, asi mimhanzi kumapfudzi ako anorwadza uye musana unorwadza.

“Nerutsoka rwako rwekumashure rwakasimudzwa, squat iyi inokumanikidza kushanda makumbo uye kugwinha wakazvimiririra; ita imwe seti yeaya akapatsanurana squats uye iwe uchakurumidza kuona kuti nderipi divi rakasimba kupfuura rimwe." anoti. "Kufamba uku kunotambanudza mahudyu ako nemaoko muzvigaro zvepazasi, saka chiito chinoshamisa chinokupa toni yebhaundi rako." (Edza zvakare: Aya ma5 Exercises kubva kuKim Kardashian's Trainer)

Izvo hazvisi zvese: Mune iyi vhezheni yeBulgaria yakakamurwa squat, iwe uchaita T kusimudza, asi isina dumbbells. "Sveta mapendekete ako pamwechete sekunge uri kuyedza kutsemura walnut pakati pawo," anodaro Rosante. "Izvi zvichasimbisa mhasuru mumusoro wako wekumusoro uye kudhonza bendekete mukuenderana."

Iedze nemacues pazasi uye nemirairo yaRosante muvhidhiyo iri pamusoro. (Zvakareruka? Edza shrimp squat kune yakakomba gumbo-simba dambudziko.)

Isometric Bata Bulgarian Split Squat

A. Mira pakureba kwegumbo kure nebhenji, nhanho, kana bhora rekusimbisa, wakatarisana kure. Wedzera gumbo rekuruboshwe kumashure kuti rega rutsoka ruzorore pabhenji. ("Kana iwe uchidzikisa, iwe unofanirwa kudonha pasi muchitsitsinho chako uye wodzvanya kubva pachiri. Kana iwe uchidonha zvakanyanya mukati mezvigunwe, fambisa tsoka yekumberi mberi zvishoma." Zvinogona kutora miniti kuti uwane iyo nzvimbo inotapira.)

B. Wedzera maoko kumativi pakureba kwepafudzi nezvigumwe zvichinongedza kumusoro. Dzvinya mapepa ako epafudzi pamwe chete uye ubatanidze musimboti wekudhonza mbabvu pasi uye dzivisa kumisikidza iyo yekumashure kumashure.

C. Uchibata nzvimbo iyi nemuviri wepamusoro, zvishoma nezvishoma udzike pasi kusvikira ibvi rekumashure ranyungudika pamusoro peuriri. Bata nechepasi kwemasekonzi matatu. Dhiraivha kusvika kumusoro mune imwe kuverenga.

Ita 6 kusvika ku8 reps. Chinja mativi; dzokorora.

Rakaumbwa Magazini, Mbudzi 2019 nyaya

Ongororo ye