4 Masitepisi-Kukwidza Maekisesaizi kubva kuCassey Ho Achaveza Muviri Wako Wezasi

Zvemukati

• Kutsika Arabesque
• Rutivi-Nhanho Gumbo Kusimudza
• Lunge
• Crossover
• Ongororo ye

Vazhinji vanhu vane rudo-ruvengo hukama neanokwira-kukwira. Iwe uchawana imwe munharaunda yese yekurovedza muviri, uye iri nyore kushandisa. (Imwe nhanho isina basa mushure meimwe, handizvo here?) Asi iwo masitepisi ekuti hapana angaite zvakawanda kupfuura kungosimudza kurova kwemwoyo wako. Mushini we "cardio" unogona kuita zvishamiso pakusimbisa muviri wako wepasi-paunoshandisa fomu rakakodzera, hongu. (Heano zvikonzero zvishanu stair-anokwira anonyanya kukosha nguva yako.)

Cassey Ho, wekusimba diva kuseri kweBlogilates, anoita izvo chaizvo uye akaronga kuita nyore-kufamba-kwese kuita kwakaringana kuveza zvakapambwa zvako. "Handina kumbofunga kuti ndingataura izvi asi ini ndinoda Stairmaster," akanyora padivi pevhidhiyo yake achitamba pa Instagram. "Edza mafambiro matsva aya mana nguva inotevera paunenge uchidzivisa panzvimbo yekurovedza muviri. Ita 1 min [yerudzi roga roga woramba uchitenderera! Ndinoita izvi kwemaminitsi makumi matatu ndobva ndarova zviyero mushure!" (Zvakafanana: MaBlogilates 'Cassey Ho Anoburitsa Makwikwi eBikini Akanyatso Kuchinja Maitiro Ake kune Hutano uye Kusimba)

Heano maitiro ekuputsa kwake kurovedza muviri:

Kutsika Arabesque

Gadza munhu anokwira-kukwira padanho rechina kana 5. Paunenge uchikwira nhanho negumbo rimwe, hinji zvishoma muchiuno uye rova ​​rimwe gumbo kumashure kwako uye uchitenderedza kunze zvishoma. Dzokorora kufamba kumwe chete nerimwe gumbo kuti upedze imwe rep. Enderera kweminiti rimwe.

Rutivi-Nhanho Gumbo Kusimudza

Chengetedza masitepisi ako padanho 4 kana 5. Tendeukira kudivi uye uyambuke tsoka imwe pamusoro peimwe kuti utange kudivi-kukwira masitepisi. Mushure mechikamu chega chega, simudza gumbo rako zvakananga kudivi. Ita shuwa kuti rutsoka rwako rwakachinjika. Dzorera gumbo rako pasi uye dzokorora kwemineti imwe usati watendeuka uye nekuchinja mativi.

Lunge

Bump kumusoro iyo nhanho kusvika gumi kana 15. Tora matanho maviri panguva yekukwira nekukwira nekukwira kweminiti imwe kuti utsve wakatsiga. Batisisa kumatirosi kana uchida rutsigiro uye edza kusamisa musana wako paunokwira.

Crossover

Gadza masitepisi-kukwira padanho rechinomwe kana regumi. Tendeuka uende padivi uye wongoyambuka tsoka imwe pamberi peimwe kuitira kuti iwe uri kukwira masitepisi padivi. Enderera kweminiti imwe usati watanga kufamba kwese zvakare.

Ongororo ye