Shape Studio: Yakazara-Muviri Bhokiseni uye Dhanzi Hybrid Mini Workout

Zvemukati

• Yakazara-Muviri Bhokisi Mini Mini Workout
• Squat Punch-Out
• Sumo Squat kuna Lunge
• Side Plank kuti Blast-Off
• Gumbo Rinosvetukira kuSumo
• Balance kune Rutivi Plank-Lunge Combo
• Turkish Get-Up
• Ongororo ye

Kuita maekisesaizi ndechimwe chezvinhu zvakanakisa zvaungaite kusimudzira hutano hwako - uye mabhenefiti ehutano anogona kunyatso simbisa mafambiro ako ese.

Ongororo ichangoburwa mumakonzo mumagazini Kufambira Mberi kweSainzi akawana kuti cardio exercise inovaka hunyanzvi hwemotokari nekugadzira yakasimba neural yekubatanidza muuropi-mhasuru superhighway. "Kugara uchidzidziswa kunogona kubatsira kusimudzira mashandiro ekudzidza eunyanzvi hwemotokari, senge mutenesi, tsiva, nezvimwe," anodaro Li Zhang, Ph.D., munyori wemubvunzo. (Inoenderana: Nei Uchifanira Kutanga Boxing ASAP)

Idzo inhau dzakanaka kune ako reps uye yoga kuyerera zvakare. Kuti ikubatsire iwe kutora nyowani-inofamba groove kunyangwe nekukurumidza sezvaunoveza kwese kwese, isu tawedzera kumonyoroka kune yazvino Chimiro Studio Workout ine yekutamba- uye bhokisi-yakapinzwa routine inonangana tsandanyama dzako kubva kumakona akawanda.

Iwe unozoshanda ziya uye unoshanda mhasuru hombe paunenge uchitenderera kana musasa webhutsu, asi muviri wako ungangobatsirwa nekufamba kwese-kune-padivi kufamba uye kutenderera. "Mukutamba, uri kutenderera uye kufamba kumberi, kumashure, uye padivi - kana izvo zvinhu zvese zvasanganiswa, urikushandisa mhasuru idzi dzaungangodaro usina kuziva kuti dzaivepo," anodaro Mindy Lai, mutambi wepurovha uye murairidzi wetsiva uyo inopa ma workouts paBande. "Uye tsiva ndeyekugadzirira chero chinhu uye kufunga nezvigunwe zvako." (Chiverengo: Zvikonzero 4 Zvekusadzinga Dance Cardio Makirasi)

Zveizvi Chimiro Studio yekudzidzira vhidhiyo, takabvunza Lai kuti agadzire yakanangwa miniworkout iyo inosunga mu "tunyama tudiki mumaoko, muhudyu, nemumakumbo" ayo anofuratidzwa nemamwe mahybrid maekisesaizi iwe auchazoda kuchengeta mune yako repertoire. Rova kutamba kana kutevera pamwe pazasi kuti ubate.

Yakazara-Muviri Bhokisi Mini Mini Workout

Inoshanda sei: Ita yega yega pazasi inofamba yehuwandu hwemashure uye seti yakaratidzwa.

Iwe uchada: Hapana zvishandiso (bonde sarudzo)

Squat Punch-Out

A. Kutanga kumira nemakumbo zvakapfupika kupfuura hudyu-hupamhi parutivi, zvibhakera zvinodzivirira kumeso munzvimbo yakagadzirira.
B. Kutora zviverengero zvina, kudzikira mu squat uchichinjisa zvibhakera kumberi neruoko rwerudyi neruboshwe nekukasira.
C. Kamwe pazasi pe squat, ramba uchirova uye usimudze pazvigunwe. Zvitsitsinho zvezasi kusvika pasi, wobva wadzokorora kufamba uchitora manhamba mana kuti udzokere kumashure kumira, uchibaya mukati mese.

Ita 3 seti ye45 seconds.

Sumo Squat kuna Lunge

A. Mira netsoka dzakafara, zvigunwe zvakataridzirwa kumativi uye maoko akatambanudzirwa kumativi ekukwirira kwefudzi.
B. Yakadzika mune sumo squat, kumbomira kamwe chiuno chiri pamabvi-kureba (zvakaderera sekugarika).
C. Pasina kumira munzira yose, dzokera kurudyi uye simudza chitsitsinho kuruboshwe kuti udzike mugomba. Panguva imwe chete dhonza ruoko rweruboshwe kumusoro kurudyi saka maoko ese ari maviri akaenzana akatambanudzwa kumberi pamusoro pechidya chekurudyi.
D. Pasina kumira munzira yose, vhura ruoko rweruboshwe uye tendeukira kuruboshwe kuti udzokere kune sumo squat. Ramba uchichinjana.

Ita 3 seti ye45 seconds.Chinja mativi; dzokorora.

Side Plank kuti Blast-Off

A. Tanga mudivi repuranga pagokora rekuruboshwe, tsoka dzakaturikidzana. Svitsa ruoko rwerudyi kumatenga.
B. Isa kurudyi muchanza pasi pamberi pechipfuva, uye simudza kuruboshwe kuruboshwe kuti upinde mupuranga refu.
C. Shandura chiuno kumashure uye pfugama mabvi mumubhedha, wobva wasvetuka tsoka kumberi kunze kwemaoko.
D. Mira uye svetuka, uchimhara zvinyoro uye uchidzika pakarepo kudzoka mu squat, zvanza pasi pakati petsoka.
E. Svetuka tsoka udzokere kumusoro puranga uye nzvimbo kuruboshwe gokora pasi kuti udzoke kuzotanga.

Ita 10 reps.Chinja mativi; dzokorora.

Gumbo Rinosvetukira kuSumo

A. Kutanga kumira kumashure kwemubhedha (kana uchishandisa) uine tsoka pamwechete uye maoko akatambanudzirwa kumativi pakureba kwepafudzi.
B. Kuchengeta musimboti wakabatana uye chipfuva chakareba, simudza gumbo rerudyi kumberi kumusoro zvakanyanya sezvinobvira, nemabvi akapfugama zvishoma ndokucheukira kudivi.
C. Nekudzora, zunza gumbo rerudyi kumashure kwemuviri, ibvi richinongedza kurudyi, kusvina glute.
D. Nekudzora, zunza gumbo rekurudyi kumberi kuti utore nhanho hombe, uchimhara netsoka yerudyi, uchitenderedza muviri kutarisana kuruboshwe, uye kudzika munzvimbo yesumo squat. Ita 2 mamwe squats.
E. Ruramisa makumbo kuti amire uye kutendeukira kurudyi kutarisana mberi pameti. Shift uremu mugumbo rerudyi uye gadzirira kusimudzira tsoka yekuruboshwe kumberi kudzokorora kuteedzana kwese kune rimwe divi.

Ita 10 reps zvachose.

Balance kune Rutivi Plank-Lunge Combo

A. Kutanga kumira nemakumbo pamwechete, ruoko rwerudyi pamusoro, bicep nenzeve. Shingairira musimboti, kudhirowa dumbu bhatani mumuzongoza.
B. Dzokera kumashure mune gomba negumbo rekuruboshwe, uchidonha ibvi pasi. Kuchengeta musimboti wakabatanidzwa, kuzasi kuruboshwe muchanza pasi kuenda kuruboshwe kwetsoka yerudyi, chipfuva chinotenderedza chakavhurika kurudyi. Ruoko rworudyi ruchiri kusvika padenga.
C. Twasanudza gumbo reruboshwe, kuenzanisa kunze kwetsoka, uye kusimudzira huremu muchanza chekuruboshwe. Simudza gumbo rerudyi mudenga uye urisunge pamusoro kuruboshwe kuti upinde parutivi rweplanga. Bata kwesekondi imwe.
D. Simudza gumbo rerudyi wobva waritsika kumberi uye kurudyi kudzokera kune lunge. Simuka pagumbo rekurudyi, uchisimudza ibvi rekuruboshwe kusvika kuhudyu yakakwirira yakakotama pa90 degrees.
E. Dzokera kumashure netsoka yekuruboshwe kuti utange rep inotevera.

Ita 10 reps. Chinja mativi; dzokorora.

Turkish Get-Up

A. Kutanga kurara wakatarisana-pasi pasi negumbo rerudyi rakatambanudzwa uye kunze pane diagonal, uye kuruboshwe gumbo rakakotama netsoka pasi uye mabvi achinongedzera kumatenga. Wedzera ruoko rweruboshwe kumusoro kumusoro kumusoro pamusoro pefudzi, uye wedzera ruoko rwerudyi kune rumwe rutivi pasi.
B. Simudza chipfuva uye chinja huremu kugokora rerudyi, wobva wakwira kurudyi. Dhinda muchanza chekurudyi, rutsoka rworudyi, uye rutsoka rworuboshwe kusimudza mahudyu kumusoro kune rumwe rutivi rweplanga.
C. Sungai rutsoka rworudyi pasi pehudyu, kudyara ibvi pasi. Simudza chipfuva kureba. Ruoko rworuboshwe ruchiri rwakatambanudzirwa padenga.
D. Shift uremu mutsoka yekuruboshwe uye mira. Zvishoma nezvishoma dzosera rep kuti udzoke kutanga.

Ita 10 reps. Chinja mativi; dzokorora.

Ongororo ye