Rakaumbwa Studio: Yakazara-Muviri Mukamuri Ekugara Boot Camp

Zvemukati

• Yakazara-Muviri Kurarama Kamuri Boot Camp
• Kupfugama Huni Chop kusvika Kumusoro Kwemabvi Drive
• Pamusoro Press Jacks
• Plank Jack
• Kufamba Mountain Climber
• Dumbbell Swing Squat
• Lateral Step-Up
• Yega-Gumbo Sachigaro squat
• Ongororo ye

Kana gore rapfuura-nehafu yekuvharwa kwejimu kwakatidzidzisa chero chinhu, ndizvozvo. kwete kuwana mukana kune yechinyakare yekurovedza muviri hachisi chipingamupinyi kana zvasvika pakuwana kukwana. Muchokwadi, kumwe kwekusimbisa uye kusimbisa mafambiro aunogona kuita kunogona kuurayiwa kubva kunyaradzo yako wega nzvimbo - isina zvishoma kune michina. (Nechekuita: Varairidzi Ava Vari Kuratidza Mashandisiro Anoitwa Zvinhu Zvemumba PaKurovedzera Zvakakomba)

Nyaya iripo: uyu muviri-wese, moyo-kupomba mukati mebhutsu musasa kubva kune mukurumbira mudzidzisi Ashley Joi.

Kunyange zvazvo Joi achikurudzira kutevera pamwe chete naye muvhidhiyo, zvakakosha kuti uteerere muviri wako uye ushande pamwero wako panguva yese yekurovedza muviri. “Ndiri pano chete ndichikutungamirirai,” anotsanangura kudaro. "Uku ndiko kurovedza muviri kwako. Unogona kufananidza kusimba kwangu, kupfuudza kusimba kwangu, kana kuva pasi pesimba rangu. Chero bedzi uri [kushanda] kusvika paunokwanisa, ndizvo chete zvandinokumbira." (Inoenderana: 8 Bhenefiti yeiyo Yakakwira-Yakadzika Yekudzidzira Kudzidzisa)

Wedzera iyi makumi maviri- kusvika makumi matatu-maminetsi Chimiro Studio HIIT maitiro muhurongwa hwako hwekuita vhiki nevhiki, uye chero bedzi uchinge uchirovedza paunogona napo, tarisira kuona mhedzisiro nekukurumidza: "Uchawana simba uye simba uye kuwedzera kugwinya kwako," anodaro.

Yakazara-Muviri Kurarama Kamuri Boot Camp

Zvinoshanda sei: Kwidziya kwemaminitsi mashanu kusvika kugumi usati watanga kuteedzana pazasi. Ita yega yega kurovedza muviri yakanyorwa pazasi (kana tevera pamwe naJooi muvhidhiyo iri pamusoro) kwemasekondi makumi mashanu, wozorora kwegumi neshanu usati watanga rinotevera. Mushure mekupedza zviitwa zvese zvinomwe, zorora kweminiti izere uye dzokorora dunhu kamwezve.

Zvamunoda: Space yekufamba, imwe peya yechiedza kune yepakati dumbbells, uye chimwe chinhu chakasimudzwa uye chakasimba kutsika, senge chigaro, mubhedha, kana chigaro.

Kupfugama Huni Chop kusvika Kumusoro Kwemabvi Drive

A. Tanga munzvimbo yehafu yekupfugama nebvi rekurudyi pasi uye ibvi rekuruboshwe rakakotama netsoka yekuruboshwe yakasimwa zvakasimba. Makumbo ese ari maviri anofanira kuumba 90-degree angles. Bata dumbbell imwechete nemaoko maviri kumagumo, uchizorora padyo nehudyu yekurudyi kutanga.

B. Tenderedza torso panguva imwe chete uchisimudza dumbbell (maoko akatwasuka) diagonally kuyambuka muviri, uchipedzisa kumusoro kuruboshwe. Maoko anofanirwa kutambanudzwa zvizere kumusoro kwekufamba, torso ikozvino yakatarisana neruboshwe (funga zvekukweva cheni kune gwenzi remagetsi). Chengetedza musimboti unobatanidzwa mukufamba kwese.

C. Dzorera iko kufamba pamwe nekutonga, kudzorera iyo dumbbell kuhudyu yekurudyi kuti udzoke kuzotanga. Dzokorora ka4.

D. Mira, wozodzokera kumashure negumbo rerudyi uchisundidzira dumbbell zvakananga kumusoro nemaoko akatwasuka (iyo dumbbell inofanirwa kuve yakatwasuka yakatarisana kumberi).

E. Shift uremu mugumbo reruboshwe kutyaira ibvi rerudyi kumberi uchiunza dumbbell pasi, nekutonga, kusangana nemabvi padyo nedumbu (funga zvekumira wakakombama negumbo rimwe) Dzokorora ka4. Chinja mativi; dzokorora kubva pakutanga.

Ramba uchichinjanisa kwemasekonzi makumi mana nemashanu. Zorora kwemasekonzi gumi nemashanu.

Zvikere pasi: Bvisa dumbbell zvachose.

Pamusoro Press Jacks

A. Tanga nekumira nemakumbo pamwe chete paunenge wakabata kumagumo echipenga zvakananga pamberi pechipfuva nemaoko maviri.

B. Svetuka tsoka kunze kuitira kuti makumbo ati farare zvishoma pane upamhi hwemafudzi, panguva imwe cheteyo uchidzvanya huremu pamusoro.

C. Svetuka kumashure pamwe chete, uchidzosa dumbbell kuti itange.

Dzokorora 45 seconds. Zorora kwemasekondi gumi nemashanu.

Zvikere pasi: Panzvimbo yekusvetuka, tungamira gumbo rimwe uende kudivi panguva.

Plank Jack

A. Tanga mune yakakwira puranga chinzvimbo nemaoko akatambanudzwa, michindwe ichimanikidza yakasimba muvhu, zvigunwe zvakapetwa zvishoma. Kudzoka kunofanirwa kuve kwakadzika uye kwepakati uye kubwinya kunoitwa.

B. Mune kamwe chete, kufamba kunoputika, svetuka makumbo kunze kwemainji mashomanana kune rimwe divi kuitira kuti makumbo aite chimiro chekuwedzera-yakafara (fungidzira uchiita jeko rekusvetuka, asi rakachinjika).

Dzokorora 45 seconds. Zorora kwemasekondi gumi nemashanu.

Zvikure kumusoro: Bata bendekete rekurudyi neruoko rweruboshwe kana tsoka dzichisvetuka kubuda. Pajeki rinotevera, rova ​​bendekete rekuruboshwe neruoko rwerudyi. Ramba uchichinjana.

Zvikere pasi: Panzvimbo yekusvetuka, buda gumbo rimwe panguva.

Kufamba Mountain Climber

A. Tanga munzvimbo yepamusoro yeplank nemakumbo maviri kusvika matatu inches akaparadzana.

B. Dhonza ibvi rekuruboshwe uchienda kuchipfuva, wozodzokera papuranga rakakwirira. Dzokorora negumbo rakatarisana.

C. Ramba uchichinjanisa nekukurumidza kwe4 reps.

D. Mushure me4 kudzoka, famba tsoka? masendimita maviri kusvika matatu kune rimwe divi. Alternate kuunza mabvi kuchipfuva zvakare kune 4 reps, zvino famba muviri kune rumwe rutivi.

Dzokorora 45 seconds. Zorora kwemasekonzi gumi nemashanu.

Zvikere pasi: Tora kufamba kunofamba, uchingoita vanokwira makomo. Kana, tora ibvi rimwe pachifuva pane imwe nguva zvishoma nezvishoma mumakomo ekukwira.

Dumbbell Swing Squat

A. Mira netsoka dzakapatsanurwa muhudyu-paupamhi wakabata dumbbell padivi rega rega remuviri.

B. Hinge muhudyu kuti unyure mu squat, kumbomira zvishoma kana zvidya zvakaenzana nepasi (kana kuti zvakaderera sezvazviri).

C. Pazasi pechisimba, pusha uremu muzvitsitsinho uchishandisa glutes uye hamstrings kutyaira mahudyu kumusoro kune yakamira nzvimbo. Panguva imwecheteyo, simudza maoko dumbbells kumusoro kusvika anyatsobuda pamberi pemuviri. Shongedza iyo yepakati, uye exhale kumusoro.

D. Swing the dumbbells kudzoka pasi kudivi rega rega uchirembera muhudyu mukutyaira zvakananga mu squat. Kurumidza dzokorora nhanho A uye C, uchishandisa dumbbells kutyaira simba kumusoro nekudzika.

Dzokorora 45 seconds. Zorora kwemasekondi gumi nemashanu.

Zvikere pasi: Bvisa uremu zvachose.

Lateral Step-Up

A. Mira masendimita maviri kusvika matatu kuruboshwe rwechigaro kana chinhu chakasimudzwa. Simudza gumbo rekurudyi kumusoro pachigaro. Iyi inzvimbo yekutanga.

B. Simuka pacheya nemakumbo ese, uchitsimbirira nepachitsitsinho kusimudza gumbo reruboshwe kuchigaro.

C. Kana uchinge wamira, tyaira ibvi rorudyi kumusoro kuchipfuva. Chengetedza musimboti wakabatanidzwa, uchipomba maoko kumusoro.

D. Dzokera pasi kune rumwe rutivi, uchiunza tsoka mbiri kumashure.

Dzokorora 45 seconds. Zorora kwemasekonzi gumi nemashanu. Chinja mativi; dzokorora.

Yega-Gumbo Sachigaro squat

A. Mira angangoita mainji maviri pamberi pechigaro kana chinhu chakasimudzwa. Shift uremu kurutsoka rworuboshwe netsoka yekurudyi yakatambanudzwa kumberi inosvika imwe inch kubva pasi. Chengeta ibvi rerudyi rakakotama zvishoma.

B. Kuchengeta huremu pagumbo rekuruboshwe, gara kumashure mune squat kusvikira glutes yasangana nechigaro, ichisimudza tsoka yekurudyi pasi.

C. Kana uchinge wagara, pusha nepachitsitsinho kuruboshwe kuti umire uye udzokere kutanga, zvinyoronyoro uchirova tsoka yekurudyi pasi kamwe wakamira zvizere.

Dzokorora 45 seconds. Zorora kwemasekondi gumi nemashanu. Chinja mativi; dzokorora.

Zvikure kumusoro: Chengetedza rutsoka rworudyi rwakasimudzwa mukati mekufamba (bvisa kubaya kumusoro).

Zvikere pasi: Ramba wakatarisana netsoka uchisangana nevhu nguva yese.

Ongororo ye