Iyo Yekutamba YeBoot-Camp Workout Iyo Inozoita Iwe Unzwe Senge Mwana Zvekare

Zvemukati

• Anofamba
• Bhenji
• Tsoko Mabhawa
• Slide
• Ongororo ye

Paunenge uine mwana mudiki, kushandisa nguva yakanaka pamwe chete uye kupinda mukurovedza muviri kwakanaka unonzwa kunge zvinhu zviviri zvaunofanira kungoita sezviitwa zvakasiyana. Kunze, kune nzvimbo yekutamba. "Uyu mukana wakakwana wekutamba pamwe chete nemwana wako," anodaro Larysa DiDio, murairidzi weceleb anogara muNew York uyo akashanda nevazhinji amai vatengi. "Uyezve, unogona kuita maekisesaizi ausingaite mujimu paunowana dosi rekunze." Iwe unongofanirwa kuwona ese iwo masiraidhi, mabara, uye zvinofamba nenzira iyo murairidzi anoita-seakasiyana madunhu maseketi. (Heino runyorwa rwezvakanakira kudzidziswa kwedunhu.) Pinda mumaseti ekurovedza muviri sezvaunoshandisa midziyo-hop nemwana wako, uye unozotora muviri wakazara-muviri. "Ramba uine mafungiro ari nyore," anodaro DiDio. "Dzimwe nguva vana vako vari kuzokuvhiringidza, uye ngazvive zvakadaro. Kana mwana wako mudiki achisunga uye iwe uchifanirwa kuatora, tora mukana wekuita mashoma anorema squats kana mamwe epamusoro anodhindisa, Amai-uye-ini maitiro." Iko kiyi ndeye kungoita kuti moyo wako uwedzere uye utambe uchifara-senge mararamiro blogger uye CrossFitter Lauren McBride mune aya zvakare-akanaka, amai-uye-ini mafoto ekurovedza muviri. Heino maitiro.

Anofamba

Kana iwe uchinge wakashanda pamwe neTrX-iyo yakaturika tambo pane akawanda magym ayo anowedzera kungoita chero chero huremu hwemuviri-huremu-ipapo iwe uchaona zvimwe zvingangowanikwa mune iyo isina chinhu chigaro chekutsvedza.

Bulgarian Split Squats

Mira neshure kune famba, ingangoita tsoka kana maviri kure, uye isa kumusoro kwetsoka kuruboshwe pamusoro pechigaro (wega wakatarisana kumusoro). Bhendi kurudyi mabvi 90 madhigirii (ibvi rakatenderedzwa pamusoro peketani) kuti udzike mugomba, wobva wamira. Ita makumi maviri reps; chinja makumbo uye dzokorora.

Reverse Crunches

Wakatarisana nekurembera, tanga uri pachinzvimbo chepuranga nepamusoro petsoka dzakazorora pachigaro uye zvanza zviri pasi pazasi pemapfudzi. Dhonza mabvi zvishoma nezvishoma uchienda kuchipfuva, wozotambanudza makumbo kumashure kwako kuti udzokere panzvimbo yekutanga. Ita makumi maviri reps.

Bhenji

Mucheche ari mubhokisi rejecha kana kuti ari kutora mashanu muchingoro chake? Shandisa zvigaro zvemaringi-bhenji, mabhenji, chero chakasimba-cheichi chinokurumidza chizere-muviri HIIT. (Heano mamwe matanho aunogona kuita kana iwe uine seti yematanho.)

Bench Squats

Mira netsoka hudyu-upamhi hwakaparadzaniswa, wakatarisana kure nebhenji. Yakadzika mune squat, uchirova chigaro nechigunwe, wozosimuka, uchiunza kuruboshwe ibvi kumusoro. Dzokera pakamira, wobva wadzokorora, panguva ino uchiunza ibvi chairo kumusoro. Ramba uchichinjanisa kwemakumi maviri reps.

Tenderedza Push-Ups

Mira wakatarisana nebhenji kubva pamamita maviri uye woisa michindwe paupamhi hwemapfudzi pakati pechigaro kuti upinde munzvimbo yakarereka yepuranga. Wobva waita push-ups, uchisimudza gumbo rimwe chete paunenge uchidzikisa. Ita makumi maviri reps.

Nhanho-kumusoro

Mira wakatarisana nebhenji (kana pane yakanyatsochenesa), woisa tsoka yekurudyi pamusoro pechigaro uye pusha nepachitsitsinho kurudyi kuti umire, uchiunza ibvi reruboshwe kumusoro kuchipfuva. Dzokera pasi pasi netsoka yekuruboshwe, ipapo kurudyi. Dzokorora, panguva ino uchikwira netsoka yekuruboshwe uye kuunza ibvi rekurudyi kumusoro. Ita makumi maviri reps.

Bench Dips

Gara pamucheto webhenji nemaoko nechiuno, zvanza zvakadzika uye zvigunwe zvakapeta pamusoro pemupendero; famba tsoka kumberi uye scoot butt kure kuitira kuti iwe uri kuenzanisa uremu pakati pezvitsitsinho nemichindwe. Bend elbows 90 degrees kumashure chaiko kumashure kwako kuti unyike, wobva wadzvanya kumusoro zvakare. Ita makumi maviri reps.

Tsoko Mabhawa

Kuenda kubhawa-kuenda-kubhawa sezvawakaita iwe semwana pachayo ruoko rukuru uye musimboti kurovedza muviri. Asi iwe unogona kudzvanya zvakatonyanya kukomba-yemuviri kudzidziswa kunze kweaya mabhawa maekisesaizi. (Heino maitiro ekuwedzera simba rako rekubata kuti uvandudze monkey bar yako hunyanzvi.)

Dhonza-Up Anorembera

Mira wakabata monkey bar nemaoko ese ane overhand grip-mikana iwe uri nyore kukwirira pamusoro pemidziyo yetyke-scale, saka zvimise iwe pachinzvimbo chepamusoro chekudhonza-kumusoro nemagokora akakotama nemativi uye chirebvu chichifamba pamusoro pebhawa. Kubva pano, simudza tsoka dzako uye upfugame mabvi kuitira kuti umiswe, uye zvishoma nezvishoma udzike kusvikira maoko azere. Simuka zvakare; tanga kubva kumusoro. Ita gumi kusvika makumi maviri reps.

Hanging Abs

Kutanga nekubata bhaa imwechete nemaoko maviri nekubata zvakawandisa, yakaturika pasi nemaoko akatambanudzwa. Uyai netsoka kubva pasi uye mapfugama mabvi akakotama akananga kuchipfuva. Bata kuverenga ka1, wobva wadzikisa mabvi pasi uye, pasina kurega tsoka dzichibata pasi, dzokorora. Ita gumi kusvika makumi maviri reps.

Slide

Iyi yekutamba fave iri zvakare yakanaka kukwira kune yekukwira Sprint-edza iyo uye iwe unowana pop yeakakwira-kwakasimba cardio uye yakanangidzirwa simba kurovedza kune yako butt uye nyundo.

Kukwidza Sprints

Mhanya iyo inotsvedza uye famba pasi (zvishoma bata mativi ebhalansi kana uchida). Ita izvozvo ka5 pese paunenge uri munharaunda.

Ongororo ye