Imwe Yakakwana Kufambisa: Maitiro Ekuita Inotenderera Iron Burpee

Zvemukati

• Maitiro Ekuita Iyo Inotenderera Iron Burpee
• Ongororo ye

Jen Widerstrom, iye mugadziri weiyo WiderStrong nzira uye kudzidzisa dzinza uye Shape's kubvunza fitness director, akagadzira ino inotenderera iron burpee chete Chimiro, uye ihwo hwakazara pasuru: simba rekusimbisa ine moyo-kupomba plyo uye inorema kusimudza yakavakirwa mukati.

"Kudzidziswa kwehuropi zvakare, nekuchinja kwemazinga uye kutenderera kutenderera," anodaro. Widerstrom yatora crouch-plank-jump yeiyo classic burpee uye yakasimudza matanda nekuwedzera 90-degree midair twist uye dumbbell-inorema.

"Unoda kuenda nemakumi maviri emapaunzi kana kurema nekuti kuchinja kwemuviri kunoitika chete nekukwana kwakaringana," anodaro. "Asi iwe unogona kutanga ne12-pondo kuti fomu rako ridzike."

Kuti ubatanidze chimiro ichocho, fungidzira uchiita kusimudza kubva pakakombama-dumbbell padyo negumbo apo rinokwira kumusoro-kwete kungo svetuka. . Uyezve, sezvo urikuunza dumbbell pamwe yekutasva panguva yeplank, iwe unowana iyo abs kubatsirwa: "Ini ndinoda nzira yekuti kuve neakaenzana plank base kunonetsa mashandiro ako epamoyo ari kushanda."

Iye zvino, inenge kota inotendeuka: "Mukana wekushanda hafu yako yepasi neimwe propulsion yakasiyana," anodaro. "Kunyangwe ukaita chesere pachedu zvinokusvitsa kwandinoda kuti uende." (Unoda imwe yakaoma burpee dambudziko? Edza iyo Hot Sauce Burpee kubva kuNike Master Mudzidzisi Kirsty Godso)

Edza kufambisa uchishandisa Widerstrom's cueing pamusoro uye iwo matipi pazasi (uye funga kuiwedzera mune ino imwe inorema dumbbell Workout iyo yaakasika futi).

Maitiro Ekuita Iyo Inotenderera Iron Burpee

A. Kutanga kumira nemakumbo mudenga-upamhi parutivi, wakabata rinorema dumbbell kuruoko rwerudyi.

B. Bendisa mabvi uye chengeta kumashure zvakadzika kuti udzikise dumbbell pasi pasi mune yakasarudzika deadlift.

C. Ndichakabata bata dumbbell, isa imwe chanza pasi uye svetuka tsoka udzokere mupuranga rakakwirira rakareba tsoka.

D. Svetuka tsoka udzokere mukati kuti ugare. Deadlift the dumbell back to stand, uchichengeta kumashure kwakadzikama uye musimboti wabatikana, uye svetuka, uchitenderedza kota kutendeuka kuruboshwe.

E. Dzokorora, uchisvetuka kana kuruboshwe kuti upedze kuzara kuzere. Chinja iyo dumbell kune rimwe ruoko, uye dzokorora, uchitendeutsa rimwe divi.

Shape Magazine, Chikunguru/Nyamavhuvhu 2019 chinyorwa

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