Iri Bhuku Rechidzidzo Workout Rinoratidza Kuti Unogona Kunyatso Gadzira NeKumba-Kumba Equipment

Zvemukati

• Mabhuku At-Kumba AMRAP Workout
• Sumo squat naHalo
• Gara-Kumusoro Kutenderera
• Ndege yekudzosera Lunge Jump Chinja
• Hollow Bata Bhuku Pass
• Kubhururuka Kumusoro Knee
• Ongororo ye

Panguva ino yehupenyu hwako hwekuvharirwa hwekugarisana, kudzidzira kwako kumba kunogona kutanga kunzwa kudzokorora. Sezvineiwo, kune mumwe mudzidzisi anoziva zvakawanda nezve kufunga kunze kwebhokisi kana zvasvika pakushandisa zvauinazvo pamidziyo: Kaisa Keranen, aka KaisaFit, ndiye musiki weiyo hutachiona hwechimbuzi bepa Workout uye mambokadzi wekuwedzera kunaka kune yega yega chiitwa. . Uye ari pazviri zvakare nehurongwa uhwu hune hungwaru hunoshandisa chimwe chinhu kunze kwebhuku rinorema-funga: iro rinorema chemistry bhuku kubva kukoreji kana Crissy Teigen's cookbook nyowani.

Bata bhuku rako resarudzo uye uteedzere mafambiro aya kubva kuKeranen kune-pamba-kurovedza muviri inodzoreredza kurova kwemwoyo wako uchisimbisa maoko ako, makumbo, uye musimboti, uchitarisa pakugadzikana zvakare. Keranen inopawo matipi ekumisikidza kutsva (kana pasi, kana uchiida), kuti ugone kusarudza rwendo rwako pachako zvichienderana nedanho rako. Usatya kuyedza imwe yepamusoro yekurovedza misiyano-ingo dhaya iyo kumashure kana isiri kunzwa zvakanaka.

"Haumboziva izvo muviri wako unokwanisa kuita, kunze kwekunge wazviedza," anodaro Keranen. "Kakawanda, ndinoona kuti miviri yedu ichatifadza. Sezvaunofamba nekurovedza muviri, yeuka kuteerera muviri wako-inoziva zvakanakisisa." (Yakabatana: Edza Bob Harper's At-Kumba AMRAP Workout yeiyo Inokurumidza Asi Inobudirira Muitiro)

Inoshanda sei: Ita chiitwa chega chega pazasi kweminiti imwe chete, wobva wadzokorora kubva kumusoro kwematanhatu matatu emaminetsi gumi nemashanu. Chengetedza fomu yakasimba paunenge uchishanda nekukurumidza sezvaunogona, uchizadzisa akawanda reps sezvaunogona mukati meminiti imwe ser. Zorora kwemasekondi makumi matanhatu pakati pekutenderera.

Zvamunoda: Bhuku rinorema uye meti-asi iwe unogona kuita zvese izvi zviitwa zvemuviri wakazara nehuremu hwemuviri wako zvakare.

Mabhuku At-Kumba AMRAP Workout

Sumo squat naHalo

A. Tanga kumira netsoka dzakafara kupfuura hip-width zvakaparadzana, zvigunwe zvakanongedza zvishoma, wakabata bhuku nemaoko maviri pamberi pako.

B. Dzikisa pasi mune sumo squat, mabvi anoteedzera pamusoro zvigunwe uye chifuva kureba.

C. Pazasi pe sumo squat, unza bhuku kumusoro kurudyi uye kumusoro, mukufamba kwedenderedzwa, uchidzoka pasi kuruboshwe kune halo.

D. Ramba wakabata sumo squat apo iwe uchidzokorora iyo halo, uchikwira kuruboshwe uye pamusoro, uye nekudzosa bhuku zvakare pasi kurudyi. Twasanudza makumbo kumira kumashure, uye dzokorora.

Zano remaekisesaizi: Kunzwa zvakanaka mune iyo squat kuburikidza nehalo? Donhedza pasi, saka iwe unonzwa yakadzika kupisa muzvidya uye glutes. Uye usakanganwa kufema!

Gara-Kumusoro Kutenderera

A. Kutanga kurara nemusana wako pasi kana bonde, mabvi akakotama uye tsoka dzakasimwa, wakabata bhuku kana huremu nemaoko maviri pachipfuva chako.

B. Gara kumusoro kusvika wasvika pakona ye45-degree uye tenderedza muviri wepamusoro kurudyi, uchirovera bhuku kurudyi.

C. Wadaro, tenderera kumusoro kumusoro kuruboshwe, uchirovera bhuku kuruboshwe.

D. Dzokera kunzvimbo uye udzike pasi pasi pasi, wobva wadzokorora.

Zano remaekisesaizi: Kana iwe uri kupwanya kufamba uku nyore, simudza zvitsitsinho zvako kubva pasi uye ita iyo yekugara-kumusoro uye kumonyoroka kubva muchikepe pose.

Ndege yekudzosera Lunge Jump Chinja

A. Tanga kumira netsoka dzerudyi, wakabata bhuku nemaoko maviri pachipfuva chako.

B. Kuchengeta muviri mune imwe tambo yakatwasuka, chipfuva chepasi chakatarisa pasi sezvo gumbo reruboshwe rinotambanudza nekusimudza kumashure kwako uye maoko anotambanuka pamberi pako kune ndege. ibvi rekurudyi richikotama zvishoma.

C. Tyaira nepasi petsoka yekurudyi kuti udzokere pakamira, kuruboshwe ibvi uchityaira mukati uye kumusoro kuchipfuva uye uchidzosa bhuku kuchipfuva.

D. Ipapo, nhanho kuruboshwe rutsoka uchidzokera mugomba, mabvi ese achikotama madhigirii makumi mapfumbamwe.

E. Tevere, fambisa netsoka dzako kuti usvetuke kumusoro, uchichinjisa tsoka mumhepo uye kumhara netsoka yerudyi kumashure mumhuno, mabvi ese achikotama 90 madhigirii.

F. Kwira rutsoka rwekurudyi kumusoro, uchiunza ibvi kuchipfuva.

G. Ita ndege yakamira netsoka dzekuruboshwe, gumbo rerudyi richitambanudza nekusimudza kumashure kwako nemaoko akatambanudzira kumberi.

H. Dzokorora reverse lunge nerudyi ruchidzokera kumashure, uye kusvetukira kumhara neruboshwe kumashure uye ramba uchichinjana mativi.

Zano remaekisesaizi: Kusvetuka kwete jam rako? Bvisa hop uye pachinzvimbo, nhanho kumberi uye kumashure mune reverse lunge kuti uchinje tsoka dzako.

Hollow Bata Bhuku Pass

A. Kutanga kurara nemusana, wakabata bhuku nemaoko maviri, maoko akatambanudzira pamusoro, uye makumbo akatambanudzwa pasi, simudza maoko ako, mapendekete, uye makumbo kubva pasi.

B. Gara kumusoro, uchiunza maoko kumabvi uye mabvi kuchipfuva uye woisa bhuku pamashini.

C. Tambanudza maoko nemakumbo zvakare wodzika zvishoma nezvishoma uchienda pasi.

D. Gara kumusoro, uchiunza maoko kumabvi nemabvi kuchifuva, panguva ino uchibata bhuku nemaoko.

E. Zvishoma nezvishoma dzika pasi, bhuku richiuya pamusoro, uye dzokorora, kufambisa bhuku kubva mumaoko kuenda kumakumbo uye zvakasiyana.

Zano remaekisesaizi: Chinangwa chako ndechekuenda zvishoma uye kuchengetedza chiitiko ichi chakadzorwa zvakanyanya-izvo zvinosimudza dambudziko kupfuura kusundira kumhanya.

Kubhururuka Kumusoro Knee

A. Kutanga kumira nemakumbo anenge hudyu-upamhi parutivi, wakabata bhuku nemaoko maviri kumusoro.

B. Bhura pamakumbo ese maviri kanenge katatu.

C. Wobva watyaira ibvi chairo muchipfuva, maoko achifamba pasi kuti bhuku risangane nemabvi.

D. Dzokera pasi uye udzore maoko kumusoro.

E. Dzokorora kutyaira ibvi nebvi rekuruboshwe richienda kuchipfuva, maoko achidzika pasi kuti bhuku risanganise ibvi.

F. Dzokera pasi uye udzore maoko kumusoro, wobva wadzokorora iwo mabhureki nemabvi akakwirira.

Zano remaekisesaizi: Heano mukana wako wekufamba nekukurumidza sezvaunogona kuenda! Chengetedza tsoka dzako nekukurumidza uye kureba kwemuviri kuti uwane bhenefiti huru.

Ongororo ye