Toni Kwese Kwese neKickass Nyowani Bhokiseni Workout

Zvemukati

• Yako Workout
• WARM-UP: 0-7 Maminitsi
• Bhokisi: 7-26 Maminitsi
• Core: 26-30 Maminitsi
• Ongororo ye

Bhoksi yagara iri mutambo une hunyanzvi, asi iri kuwana makeover yechinyakare. Kubata pamabom in HIIT Workout (hapana pun yakatarwa), epamusoro-magumo boka tsiva situdiyo ari kubuda kwese kwese, uye kunyanya vakadzi vari kukanda zvibhakera. Maketani senge Chitaita Bhokisi reKirabhu uye Basa, Chitima, Kurwira zadza nzvimbo dzawo neshanduro inorema yemabhegi anorema. PaShadow Bhokisi, vanoita zvemitambo vanonyorera bhegi ravo ravanofarira sezvavangaite nemabhasikoro paSpinning studio. Asi kusiyana neSpinning, iyi sweaty cardio isimba repamusoro-muviri kurovedza muviri pamusoro pese tsoka. (Bhokiseni ndiYakanakisa Workout yeMuviri weKnockout.)

"Iwe unoshandisa muviri wako wese-mafudzi, maoko, abs, butt, uye makumbo-kukanda punch," anodaro Michael Tosto, muridzi weTitle Boxing Club NYC muNew York City (ketani ine 150 nzvimbo mu32 states). Uye mabhenefiti anowedzera nekukurumidza: Varairidzi vakaita 50-maminetsi akanyanya-kusimba tsiva routine kana pasvondo vakacheka mafuta emuviri wavo ne13 muzana mumwedzi mitatu, sekureva kwechidzidzo chitsva mujenari. BMC Mitambo Sainzi, Mushonga, & Rehabilitation.

Uyezve, kubaya zvinhu kunorapa. "Paunorova bhegi, unoburitsa mahormone ekuderedza kusagadzikana anogona kuita kuti unzwe kugadzikana uye kugadzikana," anodaro wezvepfungwa wezvemitambo Gloria Petruzzelli, Ph.D. Asi pamwe hauna kuda doc yekukuudza izvozvo. Saka svetuka michina ye cardio nguva inotevera kana iwe uri mujimu, uye enda kubhegi rinorema reiyi maminitsi makumi matatu kubva kuTosto. Cue iyo Dombo theme song. (Ona 11 Zvikonzero Tinoda Boxing.)

Kusimba: Zvakaoma (RPE: Pfura ye6 kusvika ku9 kubva pagumi pane yekudziya-up uye yepakati mafambiro uye 9ora 10 panguva yebhokisi chikamu.)

Nguva yese: 30 maminetsi (yekukurumidza vhezheni yeTosto yakajairika yeawa kirasi)

Iwe uchada: Bhegi rinorema, magurovhosi, uye kuputira. Mazhinji magym ane izvi, kunyange zvichikosha kuwana ako ega machira uye magurovhosi, ayo anochengetedza mapfupa ari mumaoko ako nemaoko, Tosto anodaro. Tsvaga zvakasiyana pane titleboxing.com.

Inoshanda sei: Iwe unosunungura tsandanyama uye nekurovera kurova kwemoyo wako nekudziya-up kunosanganisira kumwe kusimbisa pyos, wobva waita mashanu-maminetsi matatu kutenderera kwese-kunze kwebhokisi nguva nekufema kweminiti imwe pakati. Putira kumusoro neina epakati maitiro. Ita ichi chiitiko katatu pavhiki pamazuva asingateedzane.

Yako Workout

WARM-UP: 0-7 Maminitsi

Ita zvinotevera zvinofamba kweminiti rimwe chete.

Kusvetuka jacks

Kuchinjanisa mapapu ekumberi nekumonyoroka

Squat inosvetuka

Kusiyanisa 180-degree squat kusvetuka Svetuka, tendeuka pakati pemhepo, dzika mune squat yakatarisana nedivi. Gara uchienderera mberi nekufamba uye nekumwe mativi.

Ita gumi reps imwe neimwe inotevera inofamba; dzokorora dunhu kakawanda sezvaunogona mumaminetsi matatu.

Sunda-kumusoro mudivi pepuranga Sundira kumusoro, simudza ruoko rweruboshwe kutenderedza muviri kuita divi rerutivi kurudyi ruoko; kusundira kumusoro, ita puranga repadivi paruoko rweruboshwe. Ndiyo 1 rep.

Triceps dips

Gakanje inofamba

Triceps kusundira-kumusoro Rongedza magokora kumashure.

Bhokisi: 7-26 Maminitsi

Kubva pakurwira chimiro, kanda chero mubatanidzwa we jabs, michinjikwa, zvigadzirwa zvepamusoro, uye zvikorekedzo kwemaminetsi matatu-akafanana nepro tsiva kutenderera. Sanganisa uye sanganisa mune chero kurongeka, kuchinjisa maoko nechibhakera chimwe nechimwe. ("Punch zvine simba uchichengetedza fomu chaiyo, uye gadzira simba rako rese kubva mukati mako pasi pane maoko ako," anodaro Tosto.) Zororo rinoshanda kweminiti rimwe, kuchinjanisa mapapu nemabvi akakwirira kuti urambe uchirovera pamoyo. Wobva waita izvo zvina zvakapetwa kuzere kwemashanu kutenderera.

Core: 26-30 Maminitsi

Ita zvinotevera zvinofamba kweminiti rimwe chete.

Plank (pamichindwe)

Anosimudza gumbo Nhema wakatarisana pasi, maoko nemativi. Simudza makumbo akatambanudzwa akatwasuka, wozoadzikisa kuti asambe pamusoro peuriri.

Crunches Muchinjikwa-muviri makomo anokwira Imwe nzira inounza mabvi kune akatarisana nemagokora.

Ongororo ye