Iyo Powered-Up Plank Workout Iyo Inobata Yako Core Yakaoma

Zvemukati

• Dunhu 1
• Mhepo Squat kune Squat Jump
• Plank Tap Inokwira
• Triceps Push-Up / Hip Dip / Gumbo Kusimudza
• Forearm Plank Knee-ku-Elbow
• Dunhu 2
• Yakazotevera Lunge Plyo
• Plank Up / Down uye Jacks
• Kufambisa Yekupedzisira Plank kuPush-Up
• Side Plank Tap
• Dunhu 3
• Sumo squat / Sumo squat Jump
• Kufambisa Panther Plank
• Forearm Plank Imwe Hip Hip / Kufamba-Ups
• Plank Reach
• Ongororo ye

Kubva kukirasi yebhawa kusvika kumusasa webhutsu, mapuranga ari kwese-uye imhaka yekuti hapana chinoakunda pakusimbisa musimboti wako, anodaro murairidzi Kira Stokes, mugadziri weStoked Method, yakakwira-yakanyanya kudzidzisa sisitimu. "Tsandanyama dzepakati [kusanganisira abs, kumashure, uye glutes] dzinopa simba kufamba kwese kwemuviri wako," anodaro Stokes. "Kuvasimbisa kuchavandudza mashandiro ako, kudzivirira kukuvara, uye kuita kuti zuva nezuva zviite nyore." Tisingatauri cinch chiuno chako. (Jumpstart flatter abs nekuziva zvakanakisa uye zvakaipisisa zvekudya kwavari.)

Asi static plank haina kukwirisa pakero inotsva-koriori, saka kune iyi HIIT quickie, Stokes yakabika inofambisa vhezheni izvo zvinoita kuti iwe utsve iwe uchisimbisa uye uchiwedzera mamwe plyometric anoputika kupisa zvinhu zvakanyanya. Basa rako kuburikidza neimwe yeatatu madiki maseketi: "Ramba uchifamba kuti kurova kwemoyo wako kurambe kwakakwira uye unosimudzira metabolism yako," anodaro.

Uye ita shuwa kuti mapuranga ako aripanongedzo: Kutanga, maoko ako kana maoko ekumberi anofanira kunge ari pazasi pemapfudzi ako. Dzorera mapepa ako kumashure, dhonza guvhu rako kuenda kumusana wako, svina magirizi ako (zvekuti mboro yako inotaridzika kunge yakadzika), uye tambidza chiuno chako kuti chienderane nehudyu yako, anodaro Stokes. "Izvi zvinodzivirira musana wako uye zvinokubatsira kuti ubatanidze glutes kuitira kuti usimbise musana wako pamwe neabs," anotsanangura kudaro. Pakupedzisira, batanidza quads dzako uye sunda kuburikidza nezvitsitsinho zvako kuti urebese mhuru dzako. Wakawana fomu rako here? Zvakanaka- wagadzirira (zve) kusangana nepuranga. (Unoda zvakaitirwa naKira? Tevere, tarisa 30-mazuva epuranga dambudziko raakagadzira chete Chimiro.)

Iwe uchada: bonde rinosarudzika.

Inoshanda sei: Ita yega yega matunhu matatu kaviri usati waenda kune inotevera.

Dunhu 1

Mhepo Squat kune Squat Jump

A. Mira netsoka dzakafara zvishoma kupfuura hudyu-upamhi hwakaparadzaniswa, maoko nemativi.

B. Ita 1 squat. Pakarepo ita 1 squat jump.

C. Ramba uchichinjanisa kwemasekonzi makumi matatu

Plank Tap Inokwira

A. Tanga pasi mupuranga pamapende. Tinya ruoko rwerudyi pabendekete reruboshwe. Chinja mativi; dzokorora. Dzokorora.

B. Wokwevera gumbo rekurudyi rakakotama kuchipfuva; chinja mativi, dzokorora. Dzokorora.

C. Ramba uchichinjanisa mapombi epafudzi nevanokwira makomo kwemasekondi makumi mashanu.

Triceps Push-Up / Hip Dip / Gumbo Kusimudza

A. Tanga pasi mupuranga pamapende. Ita 1 kusundira-kumusoro.

B. Shift uremu kuruoko rwerudyi uye tenderera muchikamu cheparutivi kurudyi muchanza, uchikanda tsoka. Donhedza chiuno 2 kusvika ku3 inches. Dzokera kudivi rerutivi. Dzokorora.

C. Simudza gumbo rekuruboshwe rinokwana kuita tsoka mbiri, zvobva zvadzika. Dzokorora.

D. Dzokera kutanga. Ita 1 kusundira-kumusoro wobva wachinja mativi (parutivi pepuranga paruoko rwekuruboshwe); dzokorora kuteedzana kwese.

E. Enderera kweminiti rimwe.

Scale Down: Paunenge uri padivi rerutivi, siya gumbo rinosimudza uye panzvimbo pacho dzokera wakananga kutanga.

Forearm Plank Knee-ku-Elbow

A. Tanga pauriri mupuranga pamaoko epamberi. Huya wakakotama kurudyi ibvi kuti ubate kurudyi gokora.

B. Dzokera kutanga. Chinja mativi; dzokorora.

C. Ramba uchichinjanisa mativi kwemasekondi makumi matatu.

Scale Up: Mushure mekuunza mabvi kugokora, wedzera gumbo kumashure, uchisimudza gumbo 2 inches pamusoro pevhu kusvika kumasekondi maviri. Enderera kudivi rimwe chete kwemasekondi gumi nemashanu. Chinja mativi; dzokorora.

Dunhu 2

Yakazotevera Lunge Plyo

A. Mira netsoka pamwe chete, maoko ari muhudyu kutanga. Nhanho yekurudyi tsoka yakatambanuka kuenda kurudyi (zvigunwe zvichinongedzera kumberi), kupfugama gumbo rerudyi 90 degrees (gumbo reruboshwe rakatwasuka).

B. Dzokera kutanga. Dzokorora, panguva ino kusvetuka kudzoka kuti utange.

C. Ramba uchichinjanisa lateral lunge uine lateral lunge-jump kwemasekonzi makumi matatu. Chinja mativi; dzokorora.

Plank Up / Down uye Jacks

A. Tanga pasi mupuranga pamapende. Dzikisa kurudyi ruoko, ipapo kuruboshwe.

B. Dzvanya kumashure kumusoro kurudyi muchanza, wozoenda kuruboshwe. Chinja mativi; dzokorora.

C. Tevere, svetuka tsoka upamhi, uye ipapo nekukasika ivo kuti vatange. Dzokorora.

D. Ramba uchichinjisa kumusoro-pasi neplank jacks kweminiti imwe.

Kufambisa Yekupedzisira Plank kuPush-Up

A. Tanga pasi mupuranga pamapende. Panguva imwe chete fambai ruoko rworudyi netsoka muchienda kurudyi, muchiteverwa neruboshwe neruboshwe. Dzokorora.

B. Ita kamwe kusunda-kumusoro. Chinja mativi; dzokorora.

C. Ramba uchichinjana kweminiti rimwe.

Scale Up: Tsiva Push-up ne 1 burpee.

Side Plank Tap

A. Tanga pauriri mupuranga pamaoko. Shift huremu kurudyi ruoko uye tenderera uchienda kurudyi puranga, uchikanda tsoka.

B. Tinya tsoka kuruboshwe pasi pamberi pomuviri, uye shure kwako.

C. Ramba uchichinjanisa pasi matepi kwemasekondi makumi matatu. Chinja mativi; dzokorora.

Scale Down: Kubva padivi rerutivi, tinya kuruboshwe tsoka kusvika pasi pamberi pomuviri kwemasekondi gumi nemashanu. Tinya tsoka kuruboshwe pasi kusvika shure kwako kwemasekondi gumi nemashanu. Chinja mativi; dzokorora.

Dunhu 3

Sumo squat / Sumo squat Jump

A. Mira netsoka dzakafara zvishoma kudarika hip-width zvakaparadzana, zvigunwe zvakabuda 45 degrees, ruoko nemativi.

B. Ita 1 squat. Pakarepo ita 1 squat jump.

C. Ramba uchichinjanisa kwemasekondi makumi matatu.

Kufambisa Panther Plank

A. Kutanga patafura tafura nemabvi akasimudzwa 2 inches kubva pasi.

B. Panguva imwe chete famba ruoko rworudyi uye rutsoka rworuboshwe mberi 2 inches, ipapo ruoko rworuboshwe uye rutsoka rworudyi. Enderera nhanho nhatu.

C. Dzokera kutanga. Simudza ruoko rwerudyi uye tsoka yekuruboshwe pasi, ubate ruoko rwerudyi kuruboshwe ibvi. Chinja mativi; dzokorora kuteedzana. Dzokorora.

D. Tevere, panguva imwe chete tora ruoko rwerudyi uye tsoka yekuruboshwe kumashure 2 inches, wobva kuruboshwe uye rutsoka rwerudyi. Ramba kwematanho matatu.

E. Dzokera kutanga. Benda magokora kuitira kuti anongedze mukati zvishoma kune mbabvu kudzikisa torso masendimita mashoma, wobva wadzvanya kumashure. Dzokorora.

F. Dzokorora iyi yese kutevedzana kakawanda sezvaunokwanisa kweminiti imwe.

Scale Down: Kubva patafura yetafura (nemabvi akasimudzwa), simudza ruoko rwerudyi nerutsoka kuruboshwe pasi 2 inches. Bata kwemasekonzi matatu kusvika mashanu. Chinja mativi, uchisimudza ruoko rweruboshwe nerutsoka rworudyi. Bata kwemasekonzi matatu kusvika mashanu. Ramba uchichinjana kweminiti rimwe.

Forearm Plank Imwe Hip Hip / Kufamba-Ups

A. Tanga pauriri mupuranga pamaoko epamberi. Donhedza hudyu kurudyi kuenda kurudyi, wozosiya hudyu ichienda kuruboshwe. Dzokorora kaviri.

B. Famba tsoka wakananga kumaoko, uchichinjisa chiuno kumashure uye kumusoro kune yakadzika imbwa chinzvimbo. Famba tsoka uchidzokera kupuranga.

C. Ramba uchichinjanisa chiuno dips uye pasi imbwa kweminiti 1.

Plank Reach

A. Tanga pasi mupuranga pamapende.

B. Wedzera ruoko rwerudyi kumberi uye gumbo reruboshwe kumashure; bata kwemasekonzi maviri. Chinja mativi; dzokorora.

C. Ramba uchichinjanisa mativi kweminiti imwe.

Scale Up: Kubva papuranga, tambanudza ruoko rworudyi mberi uye gumbo rekuruboshwe kumashure. Uya nehokwe yekurudyi kumabvi ekuruboshwe, wobva wawedzera kudzoka kunze. Chinja mativi; dzokorora. Ramba uchichinjanisa mativi kweminiti imwe.

Ongororo ye