Iyo Resistance-Bhendi Pakati Workout yekumhanyisa Yako Metabolism

Zvemukati

• Thruster
• Pamusoro Squat
• Resistance-Band Jump-Over (Cardio Burst!)
• Side-Arm Simudza
• Front-Arm Simudza
• Band-Length Ski Jumper (Cardio Burst!)
• Triceps Dhinda
• Butterfly
• Hammer Curl
• Kumusoro Makona + Kumusoro Press (Cardio Blast!)
• Ongororo ye

Inoshanda sei: Uchishandisa yako yekumira bhendi panguva yese yekurovedza muviri, iwe unozopedzisa mashoma esimba kurovedza unoteverwa neiyo cardio kufamba iyo inorehwa kunyatso nyorova yako yemoyo chiyero cheiyo dosi yekuyambuka kudzidziswa. Iwe unozodzokorora iyi patani yezvikamu gumi zvekufamba. (Unoda Kore yakawanda? Edza imwe yaErin's Inokurumidza, Yakazara-Muviri Circuit Workout kuti Uwedzere Mwoyo Wako Rate.)

Nguva yese: Maminetsi gumi nemashanu

Zvamunoda: bhendi rekudzivirira (Shandisa chero bhendi rinokutendera kuti uite mafambiro nekudzora. Tanga nebhendi rakatetepa, uye gadzira nzira yako kusvika kune bhendi rinoramba rakakora sezvaunosimba.)

Thruster

A. Nhanho pakati pebhendi, tsoka chiuno-chinhambwe uye zvigunwe zvakabuda zvishoma. Bata mabhanhire muruoko rumwe norumwe, uchivaunza kumusoro kusvika pachifuva pakakwirira. Magokora ari pedyo nemativi ako

​B. Ramba wakasunga pamafudzi uye squat pasi uchimanikidza glutes kumashure, huremu huri muzvitsitsinho zvako

C. Dhinda nepakati pezvitsitsinho zvako paunenge uchisimuka, panguva imwe chete uchimanikidza bhendi yekumira yakatwasuka kumusoro

Pamusoro Squat

A. Peta bhandi rako nepakati. Svetedza ruoko rumwe kuburikidza nemaoko maviri uye rwumwe kuburikidza nejira riri pakati pebhendi. Machindwe anofanira kutarisana mukati

B. Simudza uye uvhure maoko zvakafara pamusoro pemusoro wako, uchidzvanya kuseri kwemapendekete sezvinobvira pasina kunetseka.

C. Nyura pasi mu squat uchichengeta bhendi rakatambanudzwa zvakasimba pamusoro pako

D. Dzvanya nezvitsitsinho zvako kuti umire, uchidzvanya matinji ako kumusoro uchichengetedza nzvimbo yako yekumusoro-yemuviri kuburikidza nehuwandu hwakazara hwekufamba.

Resistance-Band Jump-Over (Cardio Burst!)

A. Chengeta bhendi rakapetwa nepakati, uye riise pasi pasi yakatwasuka pamberi pako.

B. Kutanga kurudyi kwebhendi, svetuka uchidzoka nekumberi pamusoro pebhendi nekukurumidza sezvaunogona pazvigunwe zvako.

Side-Arm Simudza

A. Enderera kubhendi uine chero tsoka (nhanho 1), tsoka mbiri pamwechete (nhanho 2), kana netsoka chiuno-kure kure (nhanho 3). Bata mabato muruoko rumwe norumwe.

B. Simudza maoko uende kumativi, uchivaunza kumafudzi kukwirira usati wadzikira pasi pasi.

Front-Arm Simudza

A. Enderera kubhendi uine chero tsoka (nhanho 1), tsoka mbiri pamwechete (nhanho 2), kana netsoka chiuno-kure kure (nhanho 3). Bata zvibato muruoko rumwe norumwe.

B. Simudza maoko akatwasanuka pamberi pako, uchiaunza pakureba kwepafudzi usati wadzikira pasi pasi.

Band-Length Ski Jumper (Cardio Burst!)

A. Isa bhanhire rakazara zvakakwana pasi pasi yakatwasuka pamberi pako. Mira kuruboshwe kuseri kwebhendi.

B. Svetuka kureba kwebhendi parutivi kurudyi, uchikotamisa ibvi rako rekuruboshwe uye nekuunza tsoka zvishoma kumashure kwako. Kurema kunofanirwa kunge kuri pagumbo rako rerudyi nemabvi akakotama.

C. Dzokorora kusvetuka-kuruboshwe kuruboshwe, uye ramba uchichinjana tsoka

Triceps Dhinda

A. Nhanho yerudyi pakati pebhendi rekupikisa, tsoka yekuruboshwe matanho masendimita mashoma kumashure. Bata chero magumo ebhendi rekudzivirira muruoko rumwe norumwe

B. Sunga mbichana uye svina magirazi paunenge uchisimudza maoko kumusoro, uchidonhedza magokora shure kwako kuti uite 90-degree L chimiro. Biceps inofanira kuva pedyo nenzeve.

C. Simudza tambo kumusoro kumusoro mu triceps muchina. Dzokorora kufamba uchichengeta musimboti wakatsiga.

Butterfly

A. Mira pabhendi nemakumbo pamwechete. Kubata chero kumagumo kwebhandi rekudzivirira mumaoko ose, hinge kumberi muhudyu.

B. Nebhendi rakapfava mumagokora, vhura maoko zvakafara uye svina mapendekete pamwe chete kumusoro kwekufamba.

C. Zvishoma nezvishoma, nekutonga, dzosa maoko pamwe chete pamberi pechipfuva chako. Dzokorora.

Hammer Curl

A. Bata bhendi rekudzivirira mune chero ruoko iripazasi pechibato, uye wobva wanoenda pane tambo ine tsoka (nhanho 1), tsoka mbiri pamwechete (nhanho 2), kana tsoka chiuno-chinhambwe chakaparadzana (nhanho 3).

B. Kuchengeta magokora akasunga kumativi ako, zvibhakera zvakatarisa mukati, zvakapetana sezvaungaita nebiceps curl, asi panzvimbo pazvo kumonyorodza mawoko ako panoperera kumusoro kwechikwata saka zvibhakera zvinotarisana nedenga

C. Dzokonya maoko kumashure uye zvishoma nezvishoma kudzika pasi nekutonga

Kumusoro Makona + Kumusoro Press (Cardio Blast!)

A. Peta bhandi rako nepakati. Svetedza ruoko rumwe kuburikidza nemaoko maviri uye rwumwe kuburikidza nejira riri pakati pebhendi. Machindwe anofanira kutarisana mukati

B. Vhura maoko zvakanyanya sezvaunoasimudza kumusoro, uchidzvanya mapendekete ako paunenge uchidzvanya kumashure mamwe

C. Putika nepakati petsoka dzako paunenge uchikurumidza kuchinjanisa ibvi rerudyi wobva wasiyira ibvi kumusoro kuchipfuva chako. Chengeta maoko akafara uye magokora akakiyiwa pamusoro. Nyura pasi mu squat uchichengeta bhendi rakatambanudzwa zvakasimba pamusoro pako

D. Dhinda nepakati pezvitsitsinho zvako kuti umire, uchisvina mabwe ako kumusoro kuchengetedza yako yepamusoro-muviri chinzvimbo kuburikidza neiyo yakazara renji yekufamba

Ongororo ye