Iyo Simba Rokudzidzisa Workout kune * Wese * Mukadzi

Zvemukati

• 1a. Bridge
• 1b. Front-Side-Kumashure Lunge Combo
• 2a. Kupfugama Renegade Row
• 2b. Commando Push-Up
• 2c. Half Kneel Reverse Fly
• 3a. Isometric Split Chikamu
• 3b. Split Squat
• 3c. Imwe-Gumbo Knee Dhiraivha kusvika Jump
• 4. Deadlift Row ine Reverse Lunge
• 5a. Squat Push Press
• 5b. Reverse Lunge Biceps Curl
• 5c. Incworm Push-Up
• Ongororo ye

Nzira yakanakisa yekushambadzira yako yemukati ~ yakasimba, yakazvimiririra mukadzi ~? Ita izvo zvinoita kuti unzwe wakasimba AF. Uyu muviri-wese, musikana-simba rekurovedza muviri-neruremekedzo rwaBarry's Bootcamp naNike Master Mudzidzisi Rebecca Kennedy-ichave neyako yekudzidzira endorphins yakakwira uye kuvimba kwako kwakatokwira. (Inotevera kumusoro: iyi rondedzero yezvinhu makumi maviri zvisinganzwisisike zvinoita kuti unzwe wakasimba.)

Tora mamwe madhiri (anorema zvirinani), simudza fave yako Beyonce yekudzidzira playlist, uye enda-nyika haisi kuzomhanya pachayo.

Inoshanda sei: Ita imwe neimwe kufamba kwehuwandu hwenguva kana seti uye reps yakatemwa. Pakupedzisira, iwe unozotenderera kuburikidza nekutsvaira kutenderera kwemaminitsi mashanu pasina zororo.

Uchadaro vanoda: Seti yepakati- uye inorema-huremu dumbbells uye timer

1a. Bridge

A. Rara wakatarisana netsoka dzakasimwa pasi.

B. Dzvanya zvitsitsinho pasi uye simudza butt kubva pasi, uchiuya munzvimbo yebhiriji, uchigadzira mutsara wakatwasuka kubva pamabvi kusvika pamapfudzi.

C. Dzikisa mahudyu pasi kuti urove pasi, wobva wasvina glutes kuti usimudze kudzokera kubhiriji.

Dzokorora 45 seconds.

1b. Front-Side-Kumashure Lunge Combo

A. Mira nemakumbo pamwechete uye maoko nemativi.

B. Enda kumberi netsoka yekurudyi mupamberi kumberi, uchidzikira kusvika kumberi chidya chakaenzana nepasi. Dhinda kubva kurutsoka rworudyi kuti udzokere kunzvimbo yekutanga.

C. Tora danho rakakura uende parutivi kuti udzike mune yakasarudzika lunge. Dhinda kubva kurutsoka rworudyi kuti udzokere kunzvimbo yekutanga.

D. Dzokera kumashure nerutsoka rwerudyi mune yakasarudzika lunge, uchiderera kusvikira kumberi chidya chakaenzana kune pasi. Dhinda kubva kurutsoka rworudyi kuti udzokere kunzvimbo yekutanga. Ndiyo 1 rep.

Dzokorora 45 seconds. Dzokorora inofamba 1a uye 1b zvakare.

2a. Kupfugama Renegade Row

A. Tanga munzvimbo yakakwirira yepuranga nemaoko akabata pakati-huremu dumbbells. Dzikisa pasi kusvika pamabvi kuti utange.

B. Row the right dumbbell kumusoro pedyo nembabvu, uchichengeta chiuno chakaenzana.

C. Yezasi kurudyi dumbbell kuti udzokere kunzvimbo yekutanga, wozodzokorora kune rimwe divi. Ndiyo 1 rep.

Ita gumi nembiri.

2b. Commando Push-Up

A. Tanga munzvimbo yakakwirira yepuranga.

B. Dzikisa pasi kugokora rerudyi, ipapo gokora reruboshwe, ikozvino riri pasi pepuranga.

C. Dhinda kurudyi muchanza muvhu, ipapo ruoko rweruboshwe kupinda pasi kuti udzokere kune rakakwirira puranga.

D. Ita Push-up. Ndiyo 1 rep.

Ita gumi nembiri, uchichinjanisa iro ruoko rinotungamira.

2c. Half Kneel Reverse Fly

A. Pfugama pagumbo rerudyi negumbo reruboshwe pamberi, tsoka rakatsetseka pasi. Bata wepakati-huremu dumbbell kuruoko rwerudyi padivi uye hinji zvishoma kumberi nehurefu kumashure saka torso iri pa45-degree angle. Wedzera ruoko rweruboshwe kunze kudivi rekuyera.

B. Simudza ruoko rwerudyi uende parutivi kusvika kumusoro kwepafudzi, chanza chakatarisa pasi negokora rakakotama zvishoma. Zvishoma nezvishoma dzokera kunzvimbo yekutanga.

Ita gumi nembiri. Chinja mativi; dzokorora. Ita 3 seti dzezviitwa 2a kusvika 2c. Zorora 60 seconds.

3a. Isometric Split Chikamu

A. Mira munzvimbo yekuparadzanisa squat: gumbo rekuruboshwe kumberi netsoka rakatsetseka pasi, kuenzanisa pabhora rerutsoka rwerudyi, wakabata seti yemarebhuru anorema nemativi.

B. Pazasi kusvikira mabvi ese akakotama pa90-degree angles uye kumberi chidya chakaenzana nepasi. Bata chinzvimbo ichi kwemasekondi gumi. Ndiyo 1 rep.

Ita gumi nembiri. Chinja mativi; dzokorora.

3b. Split Squat

A. Mira munzvimbo yekuparadzanisa squat: gumbo rekuruboshwe kumberi netsoka rakatsetseka pasi, kuenzanisa pabhora rerutsoka rwerudyi, wakabata dumbbells dzinorema nemativi.

B. Kudzika kusvika mabvi ose akakotama pa90-degree angles uye chidya chepamberi chakaenzana nepasi.

C. Dzvanya mutsoka mbiri kuti udzokere kunzvimbo yekutanga.

Ita gumi nembiri. Chinja mativi; dzokorora.

3c. Imwe-Gumbo Knee Dhiraivha kusvika Jump

A. Mira nemakumbo pamwechete uye maoko nemativi. Tora nhanho hombe kumashure nerutsoka rwerudyi, uchikotamisa gumbo rekuruboshwe mugomba rakadzika uye uchityaira ruoko rwerudyi kumberi kuti utange.

B. Shift uremu kumberi kurutsoka rworuboshwe uye svetuka kubva pasi, uchityaira ibvi rorudyi kukwira mumabvi akakwirira uye kuchinjanisa maoko kuruboshwe ruoko kumberi.

C. Gara zvinyoro-nyoro kutsoka yekuruboshwe uye pakarepo wodzokera kumashure panzvimbo yekutanga.

Ita gumi nembiri. Chinja mativi; dzokorora. Ita maseti matatu ezviitwa 3a kubudikidza 3c. Zorora 60 seconds.

4. Deadlift Row ine Reverse Lunge

A. Mira netsoka hudyu-hupamhi hwakaparadzaniswa nemabvi zvinyoro-nyoro, wakabata zvidhoma nemativi.

B. Hinji kumberi muhudyu kusvikira torso yave kufanana nepasi. Row dumbbells kumusoro pedyo nembabvu, magokora akanongedza kusirin'i, zvozodzika pasi pamberi pemashini.

C. Uine musana wakafuratira, simudza torso uye wodzvanya chiuno kumberi kuti udzokere kunzvimbo yekutanga.

D. Dzokera kumashure negumbo rekurudyi kupinda mureverse lunge, uchidzika kusvika chidya chepamberi chafanana nepasi. Dhinda kubva kutsoka yekuseri kuti umire, kudzokera kunzvimbo yekutanga. Dzokorora, uchiita reverse lunge kune rumwe rutivi. Ndiyo 1 rep.

Ita gumi nembiri. Zorora 60 seconds.

BURNOUT ROUND: Seta timer kwemaminitsi mashanu. Shanda nemitambo mitatu inotevera kakawanda sezvinobvira kusvikira nguva yakwana.

5a. Squat Push Press

A. Mira netsoka dzakapamhamha kupfuura hudyu-hupamhi parutivi, zvinorema dumbbells zvakasungwa pamapfudzi.

B. Gara chiuno kumashure wozopfugama mabvi kuti udzike mu squat, uchichengeta musimboti wakasimba uye kumashure wakatsetseka.

C. Mukufamba kumwe kunoputika, sunda mutsoka kuti umire, uchishandisa simba rekudzvanya ma dumbbells pamusoro.

D. Zvishoma nezvishoma kudzikisa dumbbells kumashure kumapendekete kuti udzokere kunzvimbo yekutanga.

Ita 5 reps.

5b. Reverse Lunge Biceps Curl

A. Mira nemakumbo pamwechete uye epakati-huremu dumbbells mumaoko nemativi, michindwe yakatarisana mukati.

B. Dzokera kumashure negumbo rekurudyi uchipinda mureverse lunge, uchidzika kusvika chidya chepamberi chafanana nepasi, uku uchipeta madumbbells kusvika pamapfudzi, zvanza zvakatarisana nemapendekete.

C. Dhinda kubva kurutsoka rweshure kuti udzokere kunzvimbo yekutanga, zvishoma nezvishoma uchideredza zvimisikidzo kumativi. Dzokorora kune rimwe divi. Ndiyo 1 rep.

Ita 5 reps.

5c. Incworm Push-Up

A. Mira nemakumbo pamwechete, maoko nemativi. Hinge kumberi muhudyu kuti uise zvanza pasi.

B. Famba maoko mberi kune puranga rakakwirira. Ita 1 kusundira-kumusoro.

C. Famba maoko kudzokera kutsoka, wozomira kuti udzokere panzvimbo yekutanga.

Dzokorora, uchiwedzera kusundidzira-kumusoro nguva imwe neimwe kusvika kumashanu kusundira-kumusoro. Ex: kune repiri rep, ita 2 kusundira-kumusoro, wozoita matatu kusundira-kumusoro, nezvimwe.

Ongororo ye