Sexier neZhizha: 12-Svondo Gungwa Muviri Workout Chirongwa

Zvemukati

• Ongororo ye

Zhizha riri munzira yaro, uye izvo zvinoreva kuti ingori nyaya yenguva kusvikira iwe wanyura pasi mune yekushambidza muviri uye uchirova kumahombekombe. Kukubatsira kuti utaridzike uye unzwe zviri nani, takakumbira Jay Cardiello, SHAPE fitness editor-at-large uye muvambi weJCORE Accelerated Body Transformation System, kuti agadzire chirongwa chinokubatsira kuti urasikirwe nemafuta uye toni munguva yemwaka wegungwa. Pano, iwe unowana maviri ekutanga maekisesaizi kubva kuhurongwa hwake hwemwedzi mitatu. (Dzvanya apa kuti uone kurovedzwa kwemavhiki 3 ne4.) Zvese zvaunoda uremu hwemuviri wako uye maminetsi gumi nemashanu kuumbika, kutetepa pasi, uye kunzwa chivimbo kupfuura nakare kose.

Ichi chirongwa chakavakirwa pane fungidziro yekupfupika kwekudzidzira kudzidziswa (SBT), iyo inotarisana nekushandiswa kwemapfupi 30- kusvika ku60-masekondi mabhureki epamusoro-masimba maitiro ayo anoteverwa neasina kunyanya kurovedza muviri.

"Kudzidziswa kwechinyakare nemwoyo kunodya nguva uye zvine simba-zvine mutsindo maprotocol anogona kutadza kuburitsa zvavari kutsvaga," anodaro Cardiello. Rudzi urwu rwekurovedza muviri rwunodzika pasi panguva yekudzidzira uye yakaratidzwa kubatsira kubatsira kudzikisa mafuta anotsvedza akapoteredza dumbu rako. Uyezve, inogona kupisa mamwe mafuta mukati menguva ye24 (mushure mekumisa SBT) pane yechinyakare cardio.

Inoshanda sei: Kwemasekondi makumi matatu, ita kudzokorora kwakawanda kwekufamba kwega kwega sezvaunogona, uchitarisa pakuchengetedza fomu rakakodzera nguva yese (tarisa mavhidhiyo eiyo chaiyo fomu). Kana kurongeka kwako kukatanga kuparara, nonoka uye upedze mashoma reps. Sezvaunofambira mberi, iwe unozokwanisa kupedzisa kudzokorora kwakawanda panguva yega yega makumi matatu-sekondi.

Workout 1: Lower-body Workout uye cardio

Mavhiki: 1 uye 2

Mazuva: 1 uye 3

brightcove.createExperiences();

Workout 1 inofamba:

1. Kutenderera Mavhiri: Ita madenderedzwa makuru nemaoko ako achitenderera mberi uchifora panzvimbo. (30 sec)

2. Mavhiri anotenderera: Gadzira madenderedzwa mahombe nemaoko ako achitenderera neshure uchifamba munzvimbo. (30 sec)

3. Enda kuLou yangu: Darika munzvimbo yakakwirira kwazvo sezvinobvira. (30 sec)

4. Pole Nzvimbo: Ita inoshandura yakatwasuka-gumbo rinosimudza nemaoko akatambanudzwa kunze pamberi pomuviri. (30 sec)

5. Vatambi veHip: Simudza ibvi rako rekurudyi wobva warova gumbo rako kunze, uchichinjanisa kumashure kuenda kumberi. (30 sec)

6. Side Outs: Tora iyi volleyball lingo kune imwe nhanho nyowani. Buda uchirembera kurudyi. (30 sec)

7. Twirlers: Denderedzwa kaunda yegumbo rako nechemberi uchiichengeta yakadzikira. (30 sec)

8. Twirlers: Denderedzwa negumbo rako kuruboshwe uchiichengeta yakaderera. (30 sec)

9. Beach Buddies: Ita squats yakadzika aine tsoka zvishoma zvabuda. (30 sec)

10. Vanokwira Hip: Ita kurovedza muviri nhamba 5 kune yakatarisana nedivi. (30 sec)

11.Rutivi Rokunze: Ita kurovedza muviri nhamba 6 kune yakatarisana nedivi. (30 sec)

12. Twirlers: Denderedzwa maoko anopikisana neawa. (30 sec)

13. Twirlers: Denderedzwa maoko akatarisana newachi. (30 sec)

14. Chinja Its: Ita kumwe kuchinjanisa lunge kusvetuka. (30 sec)

15. Booty Bits: Ita shanduko yedivi kukwirira-kukanda. (30 sec)

16. Nyeredzi-Lites: Iyo inozivikanwawo se plyo-jumping jacks. (30 sec)

17. Seal Jumps: Kutanga kumira nemuviri wako mune "X." Romba maoko pamwe chete pamberi pako apo makumbo achisvetuka pamwechete-kuvhura nekuvhara, zvakafanana nejako rekusvetuka rechinyakare. (30 sec)

18.Muchinjikwa Kusona: Tanga mu "X" chinzvimbo zvakare uye chinjana kuyambuka ese maoko nemakumbo achisvetuka akavhurika nekuyambuka. (30 sec)

19. Toe Taps: Pinda munzvimbo yakafara squat uye mhanya munzvimbo nekukurumidza sezvinobvira. (30 sec)

20. Varindi veHupenyu: Sprint panzvimbo nekukurumidza sezvinobvira. (30 sec)

21. MaGungwa Girts: Lunge uye rova ​​bhuti rako negumbo rekumashure richidzokera kune lunge kurudyi. (30 sec)

22. Sea Girts: Lunge uye rova ​​bhituru rako negumbo rekumashure richidzokera kune lunge kuruboshwe. (30 sec)

23. Mafungu Ekumusoro: Bata lunge chinzvimbo kurudyi. (30 sec)

24. Mahwindo Akakwirira: Bata lunge chinzvimbo kuruboshwe. (30 sec)

25. Mvura Inokwira: Ita squat yakadzika uchivhura maoko paupamhi sezvinobvira kumashure kwako uye nekuavhara pamberi pomuviri wako. (30 sec)

26. Kunyura kweZuva: Bata mune yakaderera squat chinzvimbo. (30 sec)

27. Hafu yeMwedzi: Mamwe makumbo anosimudzwa anoitwa muU-kutenderera kufamba uchitenderera kumberi kuenda kumashure uye kumashure kuenda kumberi kuchinjisa kuruboshwe uye kurudyi mativi. (30 sec)

28. Crescents: Rimwe gumbo rinokwira kumberi nemaoko pamusoro. (30 sec)

29. Masora emugungwa: Mamwe mabvi anobata pamberi pomuviri wako. (30 sec)

30. Kwaziso: (30) Ita munamato wekufema nemaoko pamwe chete uchisimudza iwo-pamusoro kuvhura musoro kuti udzike padivi pako. (30 sec)

Workout 2: Kumusoro-muviri kurovedza muviri uye cardio

Mavhiki: 1 uye 2

Mazuva: 2 uye 4 brightcove.createExperiences();

Workout 2 inofamba:

1. Simuka uye Penya: Sezvo iwe paunoburukira mune yakafara squat, tambanudza maoko ako kunze uye unosvetukira kudivi. Sezvo iwe uchidzokera kumashure kubva panzvimbo ye squat, shandura maoko ako pamusoro. (30 sec)

2. Madutu ejecha: Isa maoko ako mune yekubata (kurovera) chinzvimbo kusimudza maoko ako pasi uye kumusoro. (30 sec)

3. Coconut Groves: Mberi kumberi ruoko ruoko. (30 sec)

4. Coconut Groves: Lateral backward ruoko madenderedzwa. (30 sec)

5. Mabikini Mapfupi: Simudza maoko pamusoro uye tenderera maoko mukati. (30 sec)

6. Bikini Pfupiso: Simudza maoko pamusoro uye tenderera maoko kunze. (30 sec)

7. Hitch Hikers: Munzvimbo yakakura yesquat, tambanudza maoko pamberi pemuviri zvakananga pamusoro pemabvi nezvigunwe zvakadzika. Wobva waburuka zvigumwe kumusoro kune iyo groin dunhu uye kusvetuka kumusoro uye kudzoka nekukurumidza sezvazvinogona. (30 sec)

8. Famba iyo Plank: Kubva pakamira nzvimbo, bata zvigunwe zvako uye ufambe kuenda kunzvimbo yekusundira kumusoro. Wofamba uchidzokera kunomira. (30 sec)

9. Plank Inotenderera: Mune yakasarudzika pushup chinzvimbo tora ruoko rwerudyi uye tenderedza ruoko rwako kupikisa zvakatarisa zasi pasi pefudzi rako seuri kukwesha pasi. (30 sec)

10. Plank Inotendeuka: Mune pushup chinzvimbo, tenderera kurudyi kurudyi. (30 sec)

11. Plank Inotenderera: Muchinzvimbo chekupusha, tenderedza ruoko rwerudyi ruchienderana newachi. (30 sec)

12. Plank Inotendeuka: Munzvimbo yekupusha, tenderedza ruoko rweruboshwe ruchienderana newachi. (30 sec)

13. Chibhakera Pumpin ': Ramba uri munzvimbo yeplank uye wochinjisa kumberi zvibhakera nemaoko ekuruboshwe uye kurudyi. (30 sec)

14. Mhepo Nzizi: Kubva pachinzvimbo chepuranga, simudza maoko kumberi uchichinjana kurudyi nekuruboshwe. Ramba wakatwasuka maoko. (30 sec)

15.Mahombekombe Kununura: Kubva pane chinzvimbo cheplank, simudza ibvi rako rerudyi kurudyi rwako uye nekukurumidza chinja kuruboshwe uye dzokorora. (30 sec)

16. Sand Castles: Kubva pane chinzvimbo cheplank, simudza ibvi rako rerudyi kuruboshwe rwako uye nekukurumidza chinja kuruboshwe uye dzokorora. (30 sec)

17. Nyeredzi: Kubva pane chinzvimbo cheplank, swing kurudyi gumbo kurudyi. (30 sec)

18. Nyeredzi: Kubva pane chinzvimbo cheplank, swing kuruboshwe gumbo kuruboshwe. (30 sec)

19.Mabhodhi ekudhiraivha: Tanga muplank chinzvimbo uye kwira kumusoro kuruoko rwako rwerudyi, ipapo ruoko rwako rweruboshwe kuitira kuti iwe uri pushup chinzvimbo. Dzorera iko kufamba kuchidzokera pasi kugokora rako rerudyi, wobva wasara kugokora. (30 sec)

20.Ganda Rinonyika: Tanga munzvimbo yakadzika imbwa uye bata ruoko rwako kumabvi ako akatarisana apo iwe unosimudza tsoka yako kubva pasi uchiunza iwe ibvi kuchipfuva chako uye imwe nzira. (30 sec)

21. Beach Chairs: Ita kusundira-kumusoro pamabvi ako. (30 sec)

22. Swing Sets: Mune pushup chinzvimbo pamabvi ako, kurumidza kubaya ruoko rumwe pamberi pako, uchichinjanisa mativi nekukurumidza sezvinobvira pamberi pemuviri wako. (30 sec)

23. Nhunzi Dzemoto: Mira munzvimbo yakadzvinyirirwa uye rova ​​kumberi uchichinjanisa maoko pamhino-nhanho. (30 sec)

24.Blast Blast: Imwe nzira yekumusoro yekucheka mukota squat chinzvimbo, kutenderera tsoka paunenge uchirova. (30 sec)

25. Lemon Squeezes: Munzvimbo yekumhara squat, wedzera maoko parutivi uye uvapurudzire kumashure nekukurumidza sezvazvinogona, kusvina mapendekete ako pamwechete. (30 sec)

26.Remon Anodonha: Gara mune semi squat chinzvimbo uye kupuruzira magokora kumashure nekukurumidza nekukasira, kusvina mapendekete ako pamwe chete. (30 sec)

27. Bhururuka Uchienda: Mune imwecheteyo semi squat chinzvimbo, tambanudza maoko kudivi uye woafambisa kumusoro nekudzika seshiri nekukurumidza sezvinobvira. (30 sec)

28. Kufuridzira Kick: Wakamira wakamira simudza ibvi rako rerudyi uye wedzera gumbo mberi. Dzikisa pasi uye dzokorora kuruboshwe. (30 sec)

29. Zvituru Zvemabhawa: Kudzokera kune semi squat chinzvimbo, tambanudza maoko kunze uye kutsvaira maoko wakanangisa kumeso kwako imwe panguva. (30 sec)

30. Crescent Mwedzi: Wakamira wakatwasuka, zvishoma nezvishoma dhonza gokora rako kuseri kwemusoro wako neruoko rwakapesana uchitambanudza mhasuru dzako. Chinja kune rumwe rutivi. (30 sec)

31. Kwaziso: Kufema zvakadzika, isa maoko ako munzvimbo yekunamatira kumusoro, uchivavhura uye uchidzikisa pasi kuti uvhare. (30 sec)

Ongororo ye