Iyi 30-Minute Yakazara-Muviri Workout Tones kubva kumusoro kusvika Toe

Zvemukati

• Yakazara-Muviri Toning Workout
• Muviri Toning Exercise Superset 1
• Muviri Toning Exercise Superset 2
• Muviri Toning Exercise Superset 3
• Muviri Toning Exercise Superset 4
• Muviri Toning Exercise Superset 5
• Ongororo ye

Kufinhwa nesimba rako rekudzidzisa ajenda? Hongu, tinoziva kuti zviri nyore kuwira mukurovedza muviri, ndosaka mudzidzisi weGym's Gym mudzidzisi waNicole Couto ari mweya (kana tichifanira kutaura huff-and-puff) yemhepo nyowani.

Kutanga, ngatitaure nezve izvo "toning" uye "toned" zvinorevei: Nehunyanzvi kutaura, 'muscle tone' haina tsananguro chaiyo (inonyanya kana tsandanyama dzinoita senge dzakamira) uye hazvisi izvo. nguva dzose chiratidzo chesimba, anotsanangura kudaro Wayne Westcott, Ph.D., mutungamiriri wesainzi yekurovedza muviri paQuincy College muQuincy, MA, mu Nei Vamwe Vanhu Vane Nguva Yakareruka Toning Tsandanyama Dzadzo. Kana iwe uchitsvaga "toni" kutaridzika, ziva kuti mubatanidzwa wekuva nemhasuru, yakaderera muviri mafuta, uye, zvakanaka, zvese zvakasara zvakaoma. kuwana "toned" kunosanganisira musanganiswa wemajini, sarudzo dzemararamiro, uye kurovedza muviri. (Zvakafanana: Sei Ndichiwedzera Simba Ndisingaone Musiyano Mutsano yetsandanyama?)

Izvozvo zvakati, kuita simba rekushanda harisi pfungwa yakaipa. (Ingo tarisa ese mabhenefiti aunowana kubva mukusimudza zviyereso.)

Kana iwe uchida kusimbisa muviri wako uye kuwedzera mutete wakaonda kumuviri wako, tarisa kuchengetedza muviri wako uchifungidzira nekumisikidza yako toning kurovedza muviri maitiro vhiki yega yega, anodaro Couto, uyo akagadzira iyo toning Workout pazasi. Aya mafambiro euber anoshanda anorova ese makuru mapoka emhasuru mumaminitsi makumi matatu chete. Kana ikangotanga kunzwa kuve nyore, unogona kungotora seti inorema yezviyereso. Kana iwe ukatanga kufinhwa, flip kurongeka kweiyo supersets kusanganisa zvinhu!

Kuti unyatso shandisa nguva yako, Couto akagadzira zviitwa zve toning mumhando yepamusoro. "Izvi zvinoreva kuita kumashure-kumashure maseti ekufamba, pasina zororo pakati. Iyo inokurumidza kumhanya inoita kuti moyo wako uwedzere kumusoro, kubatsira kupisa macalorie mazhinji munguva shoma." Ready?

Yakazara-Muviri Toning Workout

Inoshanda sei: Mushure mekudziya pamwe neakareruka cardio kana izvi zvine simba zvinofamba, ita toning kurovedza muviri supersets zvakateedzana. Kunze kwekunge zvataurwa zvimwe, ita matatu seti gumi neshanu reps yechiitiko chega chega (ita seti yekutanga yekufamba, uchiteverwa nekukasira neseti yeinotevera uye ramba uchienderera kusvikira waita matatu seti yega yega toning kurovedza muviri). Zorora 30 masekondi pakati peimwe neimwe superset.

Zvaunoda: Mati, mapaundi mashanu- uye gumi-pondo dumbbells, bhora rakadzikama, uye bhenji rinorerekera (kana ingo rara wakatsamira pane kugadzikana bhora panguva yekudzidzira zviitwa zvinoshevedza bhenji kana iwe usina rimwe rinobatsira) .'

Muviri Toning Exercise Superset 1

Bhora Crunch

• Kubata imwe 10-pound dumbbell (bata mugumo muruoko rumwe norumwe) pedyo nechipfuva chako, rara wakatarisa kumusoro nemusana wako wakatarisa bhora rakagadzikana.
• Dhonza musoro wako nemapendekete kumusoro kubva pabhora, wozodzikisa uye dzokorora. (Despise crunches? Wobva waedza izvi 18 zvinotyisa ab-toning zviitwa panzvimbo.)
• Ita gumi nemashanu zvekare.

Chigero

• Rara wakatarisana-kumusoro pameti nemaoko ako, zvanza pasi, pasi pechiuno chako.
• Kuchengeta musoro wako nemapendekete pamubhedha, simudza makumbo maviri tsoka makumbo gumi kubva pasi.
• Vhura makumbo paupamhi wobva wauya navo pamwechete, kuyambuka rutsoka rworudyi kuruboshwe.
• Vhura iwo zvakare uye uyambuke kuruboshwe kurudyi kuti upedze 1 rep.
• Enderera, uchichinjana makumbo. Ita gumi nemashanu reps padivi.

Muviri Toning Exercise Superset 2

Squat Series

• Kubata 10-pound dumbbell muruoko rumwe norumwe, tanga kumira netsoka hip-width kure.
• Ita 15 squats.
• Fambisa tsoka dzakafara zvishoma pane mapendekete, zvigunwe zvakanongedza pakona, uye ita 15 mamwe plie squats.
• Huya tsoka pedyo zvishoma pane hip-width uye ita 15 yekupedzisira nhete squats kuti upedze imwe seti. (Yakabatana: 6 Nzira Iwe Unogona Kuve Unokakavara Zvakashata)

Classic Lunge

• Kumira nemakumbo pamwechete uye mawoko mativi, lunge kumashure nerutsoka rwerudyi saka ibvi rekuruboshwe rakabatana pamusoro peketani uye ibvi rerudyi riri mukati memasendimita mashoma kubva pasi. (Kana iwe uchizoida: Heano maitiro ekuita lunge nenzira kwayo.)
• Dzokera kumashure kutanga uye kudzokorora.
• Ita gumi nemashanu reps padivi.

Toning kurovedza muviri tip: Kuita kuti mapapu aome, zadzisa iwo iwo iwo mafambiro akabata gumi-pondo dumbbell mune yega ruoko.

Muviri Toning Exercise Superset 3

Akagara Papfudzi Press

• Gara pabhora rakagadzikana, akabata 10-pound dumbbells pedyo nemapfudzi, magokora pasi uye zvanza zvakatarisa mberi.
• Wedzera maoko akatwasuka pamusoro, wozodzikisa kuti utange kumira.
• Ita gumi nemashanu zvekare.

Hammer Curl

• Gara wakagara pakadzikama bhora uye wakadzika maoko kumativi, michindwe yakatarisana mukati.
• Chengeta maoko ekumusoro akanyarara, curl dumbbells akananga pamafudzi.
• Inononoka kudzika kutanga chinzvimbo.
• Ita gumi nemashanu zvekare.

Muviri Toning Exercise Superset 4

Rutivi Rwekupedzisira Simudza

• Mira nemakumbo papfudzi-upamhi kupatsanurwa, abs yakasimba, mabvi akakotama uye mapendekete adhonzwa kumashure uye pasi.
• Bata 5-paundi dumbbell mune ruoko rumwe, matende akatarisana, pamberi pehudyu.
• Kuchengeta torso yakanyarara, simudza maoko kuenda kumativi kusvika pazasi pepafudzi.
• Zvishoma nezvishoma dzika kutanga chinzvimbo.
• Ita gumi nemashanu zvekare.

Triceps Kickback

• Kubata 5-pound dumbbells mune yega ruoko, mira nemakumbo mafudzi-upamhi hwakaparadzaniswa.
• Kuchengeta mabvi akakotama, kusendama kubva muchiuno kusvika torso yave kutopindirana nehuriri uye tuck magokora kumativi, maoko akakotama 90 degrees saka maoko epamberi akaenzana pasi.
• Kuchengeta maoko ekumusoro, zvishoma nezvishoma tambanudza maoko kumashure kwako (usakiye magokora).
• Dzikisa uremu kuenda pasi/muviri wako zvakare. (Iyi ingori imwe yeiyo 9 triceps-toning kurovedza mumwe mudzidzisi anopika iwe unoda muhupenyu hwako.)
• Ita gumi nemashanu zvekare.

Muviri Toning Exercise Superset 5

Tenderedza Chest Press

• Chinja iyo padhi yebhenji rinorerekera saka iri padhuze ne45-degree angle.
• Rara wakatarisana-kumusoro pabhenji rinorerekera rakabata gumi-pondo zvimedu zvimedu muruoko rumwe nerumwe, maoko akatwasuka asi asina kukiyiwa, maoko akapamhama zvishoma kupfuura mapendekete, nemichindwe yakatarisana kumberi.
• Madumbbells ekuzasi akananga kuchipfuva kusvika magokora akotama 90 degrees, wobva wadzvanya kumusoro kuti utange chinzvimbo.
• Ita gumi nemashanu zvekare.

Toning kurovera muromo (Inoenderana: Tenga kumusoro kune Ino Inotengeka Imba Gym Midziyo yekupedzisa Chero Iri-Kumba Sweat Sesh)

Bent-Pamusoro Row

• Kubata 10-pound dumbbell muruoko rumwe norumwe, mira netsoka dzinenge upamhi hwepfudzi.
• Kuchengeta mabvi akakotama, akazembera kubva muhudyu kusvika torso yada kufanana neuriri uye tambanudza maoko akananga pasi pasi pechipfuva.
• Dhirowa mabhero ekumusoro kune ako oblique pane angangoita mudumbu bhatani kukwirira, wobva wadzikira kutanga chinzvimbo.
• Ita gumi nemashanu zvekare.

Ongororo ye