Iyo Stylish Nyowani Workout Chishandiso cheYese-Muviri Toning-Uyezve, Mashandisiro Ako

Zvemukati

• Yakadzokororwa Hamstring Stretch
• Relevé Plié Pulse (pamwe Ubarre Squeeze)
• Imwe-Gumbo Lunge neBiceps Curl
• Ongororo ye

Kunze kwekunge iwe uine yakashongedzwa-kunze imba yekurovedza muviri (yay ndeyako iwe!), Imba-yekushandisa zvishandiso ingangove yakarara paimba yekurara yako kana kwete zvakanyanyisa kudonhedza padivi pemupfekeri wako. Uye usati wazviziva, kettlebells, mayoga zvidhinha, dumbbells, uye foam rollers zvatora wadhiropu yako kana kuita isingataridzike pagonhi. (Iwe unoziva here Kuvaka Iyo Yakakwana At-Kumba Gym?)

Chimwe chidimbu chemidziyo inopenya chinangwa chekuchinja zvese izvo. Pakutanga kuona, iyo Ubarre ($ 185; bestustudio.com) inotaridzika senge yekushongedza tafura yekupedzisira tafura pane chidimbu chemidziyo yekudzidzira-uye ndizvo chaizvo izvo Kodi Kicheni, musiki-weboka weUbarre uye mutambi-akatendeuka-akasimba-musimba, ndaifunga.

"Yakagadzirirwa kuve chidimbu chechic Workout michina," Kitchen anodaro. "Unogona kuva nazvo padivi petafura kana padhesiki uye hazvikanganisi décor. Ndinazvo mumba mangu."

Mune goridhe kana sirivheri yesimbi (mamwe mavara uye anopedzisa mumabasa), iyo Ubarre inopfuudza kune yakasarudzika chidimbu chidimbu kuti ugare wakasununguka kuisiya iyo, inova yakanyanya kunaka iyo poindi. Iwo madumbbells anounganidza guruva pasi pemubhedha wako haasi kunyatsoshevedzera 'ndishandise!', asi yakanaka, yakashongedzwa 4- kana 8-paundi Ubarre yaunopfuura zuva rega rega-ikozvino inogona kuita kuti ufambe. (Unoda kufemerwa? Tarisa uone izvi zvekumba-kudzidzira.)

Uye maratidziro aunoita anokwana kusvika kwauri - hunyanzvi hweUbarre unongova wechipiri kune ayo aesthetics azvino. Kicheni inoti iyo Ubarre inogona kushandiswa panguva yePilates, iyo yoga, barre, uye kukwidza ante yechinyakare kudzidziswa kwesimba. "Iwe unogona kushandura zviri nyore kufamba kwemuviri wepazasi kunge squat kuita muviri-wese kufamba nekukurumidza, nekuita curl kana isometric bata, neUbarre," anodaro Kitchen. Rudzi urwu rwekusvina kwakamira runokubatsira kuchengetedza chimiro chakanaka uye kubata chipfuva, musana, maoko, uye musimboti.

Pano, Kicheni inogovera nzira nhatu dzekushandisa iyo Ubarre kutambanudza uye kusimbisa-zvisinei nekuti iwe unoda kushanda sei.

Yakadzokororwa Hamstring Stretch

A. Rara pasi, musana wakafuratira pasi nemakumbo akatambanudzwa akananga pasi, tsoka dzakachinjika. Iyo Ubarre inofanirwa kuve inopesana nechipfuva chako, neU-kuvhura yakatarisa pasi.

B. Uya nebvi reruboshwe kuchipfuva, tora magumo eUbarre, uye uzvisungire kutenderedza bhora rerutsoka rworuboshwe. Wedzera gumbo rekuruboshwe rakananga kumusoro, uchinzwa kutambanudza mu hamstrings. Ramba wakadzika kumashure pasi uye chiuno chakatenderedzwa. Bata kutambanudza kwemasekondi makumi maviri, wobva wadzokorora negumbo rerudyi. Ndiyo imwe rep. Dzokorora katatu kune rumwe rutivi.

Relevé Plié Pulse (pamwe Ubarre Squeeze)

A. Mira nezvitsitsinho pamwechete, zvigunwe zvakaparadzaniswa, kusvina iyo Ubarre mumaoko ese maviri kuti ubate core. Dhirowa mapendekete pasi kumashure uye simudza zvitsitsinho mashoma masendimita kubva pasi.

B. Kutanga plié, kupfugama mabvi kuti squat paunenge uine chokwadi mabvi anotevedza munzira imwecheteyo sezvigunwe, zvitsitsinho zvakasara zvasimudzwa. Zvishoma nezvishoma fambisa kumusoro padiki, pasi padiki, uchitarisa pakuchengeta chiuno uye mweya unodzorwa. Pedzisa 30 reps, wozozorora. Ita 2 mamwe seti. (Kufanana neiyi danho? Ipapo iwe uchada iyi At-Kumba Barre Workout.)

Imwe-Gumbo Lunge neBiceps Curl

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A. Lunge kumberi negumbo rerudyi, uchigadzira 90-degree angles ane mabvi ese. Kubata Ubarre muruoko rwerudyi, tambanudza ruoko rwakananga pamberi pemuviri.

B. Chengetedza fomu yemarara, uye peta Ubarre mukati kune muviri, uchigadzira iyo 90-degree angle ine gokora. Mushure mekupedza 15 reps kune rumwe rutivi, zorora, wozoita mamwe maviri seti. (Sculpt yakasimba, makumbo akaonda neTop 10 Moves yeTinner Thighs.)

Ongororo ye