Iko Chete Workout yaunoda kana iwe uchinyatso vhunduka

Zvemukati

• Inchworm
• Jump Tambo
• Alternating Front Kicks
• Lunge Punch
• Makumbo Akakwirira
• Mushonga Bhora Burpees
• Frogger ine Push-Up uye Broad Jump
• Ongororo ye

Kana vatsamwa, vamwe vanhu vanofanirwa kupinda mukona yakanyarara, zen out, uye ~chill~ kuti vadzikame. Vamwe vanhu vanoda kutsamwa-zvakaoma. Kana iwe uri wekupedzisira, iwe unoziva kutora kutsamwa kwako kunze kwekurovedza muviri kunogona kuve godend. Murairidzi waBarry's Bootcamp Rebecca Kennedy anoziva zviri kuitika nazvo; ndosaka akabika iyi "eff-iyo-nyika" yekurovedzera yako yekutsamwa-manejimendi uye mufaro.

Kiyi? Enda-kunze, zana muzana (sezvakangoita muHIIT kana Tabata). Tumira kutsamwa kwako mumatanho, uye iwe unokohwa iyo yepanyama (uye yepfungwa) mibairo. Sekutaura kwaKennedy, "Hapana chikonzero chekuchengeta icho chakanakisa ... ndinoda kuti iwe uende kune izvi."

Inoshanda sei: Ita AMRAP (yakawanda reps sezvinobvira) kwemasekondi makumi maviri, wozorora kwemasekondi makumi maviri. Dzokorora dunhu 3 nguva ye15-maminetsi Workout iyo ichaita kuti unzwe senge munhu mutsva.

Inchworm

A. Mira netsoka dzakafara kupfuura hudyu-hupamhi. Bendisa mabvi kuisa maoko pasi. Tora nhanho nhatu kumberi nemaoko kusvika pakakwirira puranga.

B. Tora nhanho nhatu kumashure nemaoko kuti udzokere kutsoka, womira kureba. Dzokorora.

Jump Tambo

A. Ita kuruka-tsoka mbiri nekukurumidza sezvazvinogona.

Alternating Front Kicks

A. Mira netsoka pamwe chete, maoko ari muzvibhakera pamberi pechiso. Dzokera kumashure zvishoma, uchichengeta musimboti wakasimba, dhonza kurudyi ibvi kumusoro uye kusimudzira tsoka kumberi kuti utsike. Ita shuwa yekuchinja, kwete kunongedza, tsoka uchikwenya.

B. Dyara rutsoka kurudyi kurudyi uye kuruboshwe, uye dzokorora kune rimwe divi. Dzokorora, kuchinjana nokukurumidza pakati perutivi rumwe norumwe.

Lunge Punch

A. Tanga kumira nemakumbo pamwe chete, wakabata maoko muzvibhakera pamberi pechiso. Enda kumberi mune gomba netsoka yekurudyi, chenjera kuchengetedza mabvi zvakananga pamusoro petsoka.

B. Ita matatu anokurumidza jabs-kuruboshwe, kurudyi, kuruboshwe-kuruka chibhakera kumberi uye kumashure uchichengeta musimboti wakasimba.

C. Dzokera kumashure kuti utange chinzvimbo, uye dzokorora kuruboshwe, uchirovera kurudyi, kuruboshwe, kurudyi. Dzokorora, kuchinjanisa mativi.

Makumbo Akakwirira

A. Mhanya panzvimbo, uchiunza mabvi ako kuchipfuva chako kumusoro sezvaunokwanisa, uchipomba maoko ako nekukurumidza sezvaunokwanisa.

Mushonga Bhora Burpees

A. Mira netsoka dzakafara kupfuura hudyu-hupamhi, wakabata mushonga bhora mumaoko maviri padyo nepachipfuva. Kanda mushonga bhora zvakananga pamusoro, kutambanudza maoko.

B. Bata bhora remishonga, uye pakarepo squat pasi kuti uiise pasi. Svetuka tsoka udzokere pakakwirira puranga nemaoko kuenzanisa pane bhora.

C. Dzoka tsoka udzokere mumaoko uye dzoka kuti utange. Ndiyo imwe rep.

Frogger ine Push-Up uye Broad Jump

A. Tanga panzvimbo yakakwirira yepuranga netsoka dzakafara kupfuura hip-width. Ita kamwe kusunda-kumusoro.

B. Tumira mahudyu kumashure kune zvitsitsinho, kupfugama mabvi, uye kusvetuka tsoka kumusoro kumaoko.

C. Pakarepo simudza maoko kubva pasi uye upinde mune squat. Ita kusvetuka kwakafara: kuzunungusa maoko, kusvetuka tsoka kusvika kumberi sezvinobvira, uye kumhara mu squat. Tendeuka kuti udzokore, kana kuenderera munzira imwechete kana nzvimbo ichibvumidza.

Ongororo ye