20 Kufambisa Kuti Uwedzere Kusimba mu2 Mavhiki

Zvemukati

• Heano maitiro ako ekurovedza muviri:
  
• Zuva rekushanda 1
• Squats
• Tenderedza dumbbell wokudhinda
• Lunges ane dumbbell
• Chiso chinodhonza
• Plank inosvika-pasi
• Zuva rekushanda 2
• Yakagadziriswa thruster
• Nhanho-kumusoro
• Cable crossover
• Lateral lunge
• Superman
• Zuva rekushanda 3
• Rutivi-nhanho
• Mutsara
• Lunge
• Makumbo anotsemuka
• Plank
• Zuva rekushanda 4
• Jumping jacks
• Kuchaira bhasikoro
• Squat inosvetuka
• Kubwinya zambuko nebhendi
• Kukwira mugomo
• Unofanira kuzorora kangani?

Kana maitiro ako ekurovedza muviri achida kutanga-kutanga kana iwe uri wekutanga usina chokwadi chekuita pakutanga, kuva nehurongwa kwakakosha.

Tiri pano kuzobatsira. Yedu-vhiki mbiri yekurovedza muviri inogona kupa chimiro kune ako ekurovedza basa nechinangwa chekuwedzera simba, chiyero, uye kufamba.

Ita uku kurovedza kwemazuva mana pavhiki uine zuva-rimwe chete kupaza pakati, kana zvichibvira.

Heano maitiro ako ekurovedza muviri:

• Iko kudziya: Pamberi pebasa rega rega, shandisa maminetsi gumi uchifamba nekukurumidza, jog, kana kuchovha bhasikoro kuti moyo wako uwedzere. Wobva waita 5-6 maminetsi ita zvine simba kutambanudza.
• Workout 1–3: Kuzara-kwemuviri kusangana nemusanganiswa wepamusoro- uye wezasi-muviri simba zviitwa zvinowedzera nguva yako uye zvinokurerutsa mukati. Zadzisa matatu seti yechiitiko chimwe nechimwe, 10-15 reps imwe neimwe (sezvakanyorwa pazasi). Zorora 30-60 wechipiri pakati pemaseti uye 1-2 maminetsi pakati pebasa rega rega.
• Kudzidzira 4: Kubatanidzwa kwe cardio-based mazoezi uye epakati-akasarudzika mafambiro anopokana nekutsungirira kwako. Tora chiitiko ichi sedunhu: Zadza 1 seti yega yega yekurovedza muviri kumashure, zorora kweminiti rimwe, wobva wadzokorora ka2 dzimwe nguva.

Pakupera kwemavhiki maviri iwe unofanirwa kunzwa uine simba, simba, uye kugona- iwe wakanyatsoisa muyero yezve ziya. Yakagadzirira, seta, enda!

Zuva rekushanda 1

Pedzisa 3 seti yechiitiko chimwe nechimwe usati waenda pane chinotevera.

Squats

kubva ku Exercise maGIF kuburikidza neGfycat

3 seti, 15 reps

Iko hakuna chinhu chakawedzera hwaro kupfuura squat, saka kukaka zvinhu neiyi bodyweight vhezheni inzvimbo yakanaka kutanga. Panguva yekufamba, ita shuwa mapendekete ako adzoka, maziso ako ari kumberi, uye mabvi ako anodonha, kwete mukati.

Tenderedza dumbbell wokudhinda

kuburikidza neGfycat

3 seti, gumi reps

Iwe unozoda bhenji uye zvimwe zvidhoma kuti uite ichi chiitwa. Kana iwe uri wekutanga, tanga ne10- kana 12-pondo dumbbells kusvikira iwe wagadzikana nekufamba. Isa chigaro pabhenji pane 30-degree angle. Shandisa chipfuva chako mhasuru kutungamira iko kuwedzera ruoko.

Lunges ane dumbbell

kuburikidza neGfycat

3 seti, 12 reps rimwe gumbo

Kuwedzera bicep curl kune lunge kunowedzera hutete hwekutambudzika, kupokana nemhasuru dzako, uye kuenzanisa, neimwe nzira. Zvekare, kana iwe uri wekutanga, tanga neakareruka-huremu dumbbells, kunge 8 kana 10 mapaundi, kusvika iwe unzwe kugadzikana mukufamba.

Chiso chinodhonza

kuburikidza neGfycat

3 seti, gumi reps

Inotarisa mapendekete ako nechekumusoro kumashure, kumeso kwekudhonza kunogona kuita sekusanzwisisika pakutanga, asi iwe unozonzwa kutsva pasina nguva. Shandisa bhanhire rekudzivirira rakasungirirwa kune iyo poindi pamusoro pemusoro wako kuti upedze.

Plank inosvika-pasi

kubva ku Exercise maGIF kuburikidza neGfycat

3 seti, gumi nembiri matepi

Kupedzisa kurovedza muviri uine yakakosha-chaiyo kurovedza muviri inzira yakanaka yekuenda. Spice up yenguva dzose puranga nekuwedzera iyi yekusvika-pasi pombi. Chengetedza zvakanyanya kumusana wako wezasi, kuve nechokwadi kuti hairegi, uye kuti mahudyu ako anogara akaenzana pasi.

Zuva rekushanda 2

Pedzisa 3 seti yechiitiko chimwe nechimwe usati waenda pane chinotevera.

Yakagadziriswa thruster

kubva ku Exercise maGIF kuburikidza neGfycat

3 seti, 12 reps

Kubatanidza squat neepamusoro dumbbell yekudhinda inogadzira musangano wecompound, uyo unoshanda akawanda mhasuru uye majoini ekuwedzera koriori kupisa. Makumi mashanu- kana masere-mapaundi dumbbells anofanirwa kushanda nemazvo kune anotanga.

Nhanho-kumusoro

kubva ku Exercise maGIF kuburikidza neGfycat

3 seti, 12 reps rimwe gumbo

Dzvanya muyero wako uye kugadzikana uchisimbisa gumbo rako mhasuru nhanho-kumusoro Bata dumbbell mune yega ruoko kune iro rakawedzera dambudziko. Pusha nepakati pezvitsitsinho zvako kuti utarise pane kwako kubwinya mukufamba kwese.

Cable crossover

kuburikidza neGfycat

3 seti, gumi reps

Tarisa chipfuva chako netambo crossover. Shandisa tambo tambo pane yekurovedza kana maviri ekudzivirira mabhendi. Ita shuwa kuti iwe uri kudhonza nemapeketori ako, kwete maoko ako.

Lateral lunge

kuburikidza neGfycat

3 seti, gumi reps rimwe gumbo

Kurutivi-ndege kufamba kwakakosha mune yakasarudzika kurovedza muviri maitiro. Tarisa pane kugara kumashure mukati mako glutes pazasi pechikwata kuti uwane zvakazara mairi, kubva pasimba uye kufamba kwemaonero.

Superman

kuburikidza neGfycat

3 seti, gumi reps

Inonyengedza yakapusa, iyo superman kurovedza ndeyepakati-yakatarwa, inoshanda ese ari maviri uye ezasi kumashure mhasuru. Enda zvishoma nezvishoma uye nekudzora sezvaunogona panguva ino yekufamba. Chinangwa chekumbomira zvishoma kumusoro.

Zuva rekushanda 3

Pedzisa 3 seti yechiitiko chimwe nechimwe usati waenda pane chinotevera.

Rutivi-nhanho

kuburikidza neGfycat

3 seti, gumi nhanho nzira imwe neimwe

Rimwe bhanhire-nhanho rakanakira kudziisa chiuno chako usati wadzidzira, asi zvakare inosimbisa kusimbisa iyo mhasuru. Iyo yakaderera iwe squat pasi, zvakanyanya kuomarara ichi chiitwa chichava.

Mutsara

kuburikidza neGfycat

3 seti, 12 reps

Kusimbisa yako mhasuru mhasuru kwakakosha kuti urambe wakamira zvakanaka uye kurerukirwa kwehupenyu hwezuva nezuva. Shandisa bhendi rekudzivirira sezvakaratidzwa pano. Dumbbells inogona zvakare kushanda.

Lunge

kuburikidza neGfycat

3 seti, 12 reps rimwe gumbo

Lunge nzira yako kune makumbo akasimba. Kurema kwemuviri chete ndiko kunodiwa. Enda kumberi kuitira kuti makumbo ako aumbe katatu nevhu uye udzike pasi mumhepo yakamira.

Makumbo anotsemuka

kubva ku Exercise maGIF kuburikidza neGfycat

3 seti, 12 reps rimwe gumbo

Simbisa mahudyu ako uye kubwinya nekukanganisa. Enda zvishoma nezvishoma, uchisimudza gumbo rako kure kure nepasi sezvarichaenda uchichengeta chiuno chako pachiuno pasi.

Plank

kuburikidza neGfycat

3 seti kusvikira kukundikana

Iyo puranga inounganidza mhasuru zhinji mumuviri wako, kwete yako chete abs, izvo zvinoita kuti ive chaiyo inoshanda kurovedza kuisa mune yako maitiro. Yako yepakati inoda kusimba uye kugadzikana mune ino mamiriro. Chenjera kuti mapendekete ako aripasi uye kumashure uye mutsipa wako hauna kwawakarerekera.

Zuva rekushanda 4

Pedzisa iyi yekurovedza sedunhu: Zadzisa 1 seti yejumping jacks, wozoenda kune iyo bhasikoro crunch, nezvimwe, kusvikira iwe wapedza ese mashanu maitiro. Wobva wazorora uye dzokorora dunhu kaviri zvakare.

Jumping jacks

kuburikidza neGfycat

1 miniti

Yakasarudzika asi inoshanda, kusvetuka jacks kunozokutorera kufamba. Kana kusvetuka kwanyanya, ingo bata tsoka dzako kunze mumwe nemumwe pachinzvimbo.

Kuchaira bhasikoro

kubva ku Exercise maGIF kuburikidza neGfycat

20 reps

Nekuchengeta musoro wako, mutsipa, uye nepamusoro musana wakasimudzwa kubva pasi mukati mekufamba uku, yako abs inogara uchiita nguva yose. Ita shuwa kuti chirebvu chako chinoramba chisina kubikwa. Tarisa pane torso twist kunongedza ako oblique.

Squat inosvetuka

kuburikidza neGfycat

10-12 kudzoka

Squat kusvetuka kwakanyanya kusimba, asi vane yakawanda mubhadharo. Tarisa pane kuputika kumusoro kumusoro kuburikidza nemabhora etsoka dzako, kusvetuka kusvika kumusoro sezvaunogona kuenda, uye wozomhara zvinyoro nyoro pamabhora etsoka dzako. Chenjerera neichi chiitiko kana iwe uine chero kukuvara kwepazasi-muviri kana matambudziko akabatana.

Kubwinya zambuko nebhendi

kuburikidza neGfycat

15 reps

Kupedzisa bhiridha rine bhanhire pamusoro chaipo pemabvi ako kunowedzera imwe nhanho yekushushikana, inoda kuwedzerwa kwetsandanyama kubva pamaburi ako nehudyu. Dzvanya maglute ako uye ubatanidze yako pasi yepelvic kumusoro.

Kukwira mugomo

kuburikidza neGfycat

20 reps

Core uye cardio mune imwe, vanokwira makomo vanoda simba uye kutsungirira. Tora kumhanya kana fomu rako ragadzikana.

Unofanira kuzorora kangani?

Kune wekutanga, zuva rimwe rekuzorora zvakakwana rinenge rakanakira kupora. Mamwe mazuva maviri iwe unogona kutora kufamba kana kuita nyore kukwira.

Ipa mavhiki maviri uye ubude wakasimba neichi chiitiko. Kune vanhu vari pazororo kana kure nejimu kwechinguva, maitiro aya anogona kuitwa nyore nyore nemidziyo yaunogona kurongedza muhomwe yako. (Nezve dumbbell kutsiva, funga mabhodhoro emvura nejecha.)

Tarisa pakugadzira kufamba kwega kwega, kusimbisa musungo-wepfungwa kubatana. Muviri wako uchave nekutenda nekusarudza kufamba!

Nicole Davis munyori weBoston-based, ACE-akasimbiswa wega mudzidzisi, uye anofarira hutano uyo anoshanda kubatsira vakadzi kurarama akasimba, hutano, hupenyu hunofara. Yake huzivi ndeyekugamuchira makwikwi ako uye ugadzire kukodzera kwako - chero izvo zvingave zviri! Akaverengerwa mumagazini yeOxygen "Ramangwana reKusimba" mune yaJune 2016 nyaya. Mutevere pa Instagram.