Edza Aya Magadzirirwo Kana Wakaneta AF MuKirasi Yako Yekudzidzira

Zvemukati

• Ongororo ye

Iwe unoziva iwo akanyanya akanyanyisa bootcamp-maitiro makirasi ane ako mhasuru kunzwa sekunge ivo vangangodaro vanongopa kunze nekuguma? Imba Yekugara ndeimwe yeaya anouraya akanyanya kushanda, saka takabata murairidzi wepamberi uye mudzidzisi weFhitting Kamuri Amanda Butler kune mamwe matipi ekuti ungararame sei kirasi senge yake usingaregi mudunhu rekupedzisira. Panzvimbo pekudonha mumurwi pasi (kana kuita imwe yeanotyisa emabhureki emanyepo uye uchitarisira kuti hapana anoona), edza izvi zvishoma zvishoma-zvinokonzeresa mhasuru kukuchengetedza iwe muchimiro chakakodzera-uye munyasha dzakanaka dzemurairidzi wako.

The Move:Burpee

A Isa maoko pauriri, rova ​​tsoka udzokere papuranga, uye udonhedze muviri wese pasi pasi. B Dhinda muviri wese kumusoro uye bvarura tsoka kumberi (kunze kwemaoko) uye svetuka kumusoro.

Mkusanganisa:SquatKutambanudza

A Isa maoko pasi, kanda tsoka kudzokera kupuranga (ita shuwa kuchengetedza musimboti wakasimba, pasina kudonha muhudyu).

B Hop tsoka mberi uye svetuka kumusoro.

The Move:Split Jump

A Mira netsoka dzakaparadzana muchiuno-paupamhi. Svetuka kumusoro uye kumhara netsoka imwe kumberi uye imwe kumashure munzvimbo yekurembera.

B Svetuka kumusoro uye chinja makumbo mukati-kati memhepo uye pasi neakapesana tsoka kumberi.

Iyo Nongedzo: Lunge

A Tanga kumira nemakumbo muhupamhi-upamhi hwakaparadzaniswa. Dzokera kumashure netsoka imwe uye udzike mune chinzvimbo chemukati

B Sunda kumashure kuti umire. Dzokorora kune rimwe divi, uye ramba uchichinjana.

IyoMove: Renegade Row

A Kutanga mune yakakwira puranga chinzvimbo nemaoko pane dumbbells, tsoka munzvimbo yakakura. Dzvinya quads, glutes, uye abs.

B Tambanudza ruoko rumwe kusvika kumbabvu keji (kusvina kuseri kwembambo). Dzokera pasi uye mutsara kune rimwe divi. Ramba uchichinjana.

Kuchinja kwacho: Chivigle Arm Yakakwira Pamusoro peRow

A Kubata dumbbell muruoko rworudyi, nhanho mberi netsoka yekuruboshwe munzvimbo ye lunge (kuchengeta gumbo rekumashure rakatwasuka) uye zorora kuruboshwe ruoko pachidya chekuruboshwe.

B Kuchengeta mapendekete akaenzana kumberi, dzikisa ruoko rwerudyi pasi uye mutsara ruoko rwerudyi kumusoro. Dzokorora reps kune rumwe rutivi, uye shandura kuruboshwe.

Kufamba: Jump Squat

A Kumira netsoka chiuno-upamhi zvakaparadzana, dzika pasi kuita squat.

B Svetuka kumusoro sezvaunogona. Ive neshuwa yekumhara mune squat chinzvimbo kuchengetedza mabvi.

Iyo Shanduko: Mhepo Yechikwata

A Kumira netsoka chiuno-upamhi zvakaparadzana, chiuno chepasi pasi kusvika panzvimbo ye squat.

B Simuka. Dzokorora.

Kufamba: Bhokisi Jump

A Mira chinhambwe cheruoko kure nebhokisi. Dzikira pasi mu squat.

B Svetuka kumusoro uchishandisa maoko ekuwedzera uye pasi zvinyoro-nyoro uye chinyararire pamusoro pebhokisi. Simuka, wobva watsika pasi.

Iyo Shanduko:Nhanho kumusoro

A Simudza netsoka yako yekurudyi, wobva wasara.

B Dzika nerutsoka rworudyi, wozoenda kuruboshwe. Dzokorora netsoka yekuruboshwe uchiwedzera kumusoro.

Ongororo ye