Iyi Yevhiki Yekudzidzira Yekuronga kubva kuna Kayla Itsines Inotora iyo Guesswork Kunze Kwekuekisesaiza

Munyori: Ellen Moore

Zuva Rekusika: 11 Ndira 2021

Gadziridza Zuva: 29 Chikumi 2024

Iyi Yevhiki Yekudzidzira Yekuronga kubva kuna Kayla Itsines Inotora iyo Guesswork Kunze Kwekuekisesaiza - Mararamiro

Zvemukati

Kayla Itsines 'At-Kumba BBG Yevhiki Yekudzidzira Chirongwa
Iyo Chirongwa
Muvhuro: Lower-Muviri Workout
Dunhu 1
Kaviri-Pulse Squat
Jumping Jacks
Reverse Lunge
X-Mountain Kukwira
Dunhu 2
Imwe-Gumbo Glute Bridge
Ab Bikes
Rutivi Rutivi
Chipiri: RISS
Chitatu: Kumusoro-Muviri Workout
Dunhu 1
Mapuranga Jacks
Rara-Pasi Push-Up
Bent-Gumbo Jackknife
Side Plank uye Hip Lift
Dunhu 2
X-Plank
Kaviri-Pulse Push-Up
Russian Twists
Flutter Kicks
China: LISS
Chishanu: Yakazara-Muviri Workout
Dunhu 1
Pop Squat
Caterpillar Famba uye Push-Up
Yakabhenda- uye Yakatwasuka-Gumbo Inosimudza
Reverse Lunge uye Knee-Up
Dunhu 2
X-Plank
Burpee
Russian Twist
Lateral Lunge
Mugovera: Inesarudzo Abs Dambudziko
Circuit
Commando
X-Mountain Climber
X-Plank
Side Plank uye Oblique Crunch
Bent-Leg Jackknife
Chigero
Svondo: Zuva reZororo
Ongororo ye

Hapana dumbells? Hapana dambudziko. Hauna chokwadi kuti mazuva mangani pasvondo ekushanda? Usadikitira. Kayla Itsines akuitira kufunga kwese. Muvambi weSWEAT akagadzira chirongwa chepamusha cheBBG chega Chimiro vaverengi, uye kana wanga uchinetseka kuti urambe uchienderana nekushanda kwako panguva yekuisa wega, chirongwa ichi ndechechokwadi chekubatsira! (Uyezve, waona here kuti achangotangisa chirongwa chitsva cheBBG Zero Equipment paapp? Yakanakira chero nguva-chero kupi zvako maekisesaizi.)

Kana zvasvika pakuita fambiro mberi nekugwinya kwako (zvisinei kuti chinangwa chako chii), kusachinja-chinja kunotonga zvakanyanya. Asi, iwe ungaita sei kuti urambe uine maitiro ekurovedza muviri kana iwe usingatozive pekutanga? Uyezve, pane mukana wakanaka gameplan yako yekurovedza muviri yakakandwa kunze nepahwindo muna 2020 nekuda kweiyo coronavirus denda uye kuvharwa kwegym kwakatevera.

Ndipo panouya ichi chirongwa chakasarudzika naItsines. Inoitira iwe kufunga uye inovhara mabheseni ese nekusanganiswa kwepasi-kusimba cardio, kurovera muviri kusimba, uye kupora kwevhiki rakaringana rekushanda. Chikamu chakanakisa? Ese maworkouts maminetsi makumi matatu kana mashoma, zvichiita kuti zvive nyore kupinda mune chero chirongwa chako chinotaridzika semazuva ano.

Kunyangwe iwe uri wekutanga kana kudzoka mufitness groove, chirongwa ichi chine chimwe chinhu kune wese munhu uye zvinotora zvese zvekufungidzira kunze kweiyo equation. Uyezve, iwe unogona kudzokorora chirongwa ichi chevhiki nevhiki chekurovedza muviri kakawanda sezvaunoda. Kana ikatanga kunzwa zviri nyore, edza kuwedzera mamwe mareps, kana kuderedza nguva yekuzorora. (Zvakafanana: Inguva Yekuchinja Maitiro Ako Ekuita Maekisesaizi?)

Kayla Itsines 'At-Kumba BBG Yevhiki Yekudzidzira Chirongwa

Iyo Chirongwa

Muvhuro: Lower-Muviri
Chipiri: RISS
Chitatu: Kumusoro-Muviri
China: LISS
Chishanu: Muviri Wakazara
Mugovera: Express Abs Dambudziko
Svondo: Zuva reZororo

Inoshanda sei: Wese wezasi-muviri, wepamusoro-muviri, uye kuzara-kwemuviri kuita-maminetsi makumi maviri nemasere uye akaumbwa nemaseketi maviri, rimwe nerimwe riine zviitwa zvina.

Basa roga roga rinotevera maitiro mamwe chete: Seta timer kwemaminetsi manomwe uye zadzisa Circuit 1 kakawanda sezvazvinogona.Tora zororo reminiti-, woita zvimwe chete kuDunhu 2. Tarisa pane fomu rako uye usakanganwe kudziya uye kutonhorera.

Pamazuva akaderera-intensity cardio session (LISS) Isines inokurudzira kufamba, kuchovha bhasikoro, kana kushambira kwemaminetsi makumi matatu kusvika makumi matanhatu. Pamazuva ekuzorora, Isines inokurudzira zvakasimba chaizvo kutarisa pakupora. Izvi zvinoreva kutambanudza kana kuenda kune kungofambawo zvako, asi hapana kumanikidzwa kwemuviri kusingakoshi. (Ona: Maitiro Ekuzorora Zvakakodzera Kubva Kubasa Rako)

Muvhuro: Lower-Muviri Workout

Dunhu 1

Kaviri-Pulse Squat

A. Tanga panzvimbo yakamira netsoka dzakaparadzana pamafudzi.

B. Inhale uye brace core. Tarisa mberi, pfugama mahudyu nemabvi, uchiona kuti mabvi anoramba ari mumutsara nezvigunwe. Ramba uchikotama mabvi kusvika zvidya zvafanana pasi. Kudzoka kunofanirwa kuve pakati pe45- kusvika 90-degree angle kusvika muchiuno.

C. Sunda kuburikidza nezvitsitsinho uye wedzera makumbo zvishoma.

D. Bend mabvi uye dzokera kunzvimbo ye squat.

E. Exhale. Pusha nepakati pezvitsitsinho uye wedzera makumbo kuti udzokere kunzvimbo yekutanga.

Dzokorora 12 reps.

Jumping Jacks

A. Mira netsoka pamwe chete uye maoko nemativi. Iyi ndiyo nzvimbo yako yekutanga.

B. Svetuka tsoka mbiri kunze kuti dzive dzakafara kupfuura chiuno chako. Panguva imwe chete, simudza maoko pamusoro.

C. Svetuka tsoka mbiri mukati, pasi maoko, uye dzokera kunzvimbo yekutanga.

Dzokorora kwe20 reps.

Reverse Lunge

A. Mira nemakumbo pamwechete uye maoko akabatirira pamberi pechipfuva. Iyi ndiyo nzvimbo yako yekutanga.

B. Inhale uye tora nhanho hombe uchidzoka netsoka yekurudyi, uchichengeta chiuno chakaenzana kumberi uye chiuno chisina kwachakarerekera. Pazasi kusvikira makumbo ese akotama pa90-degree angles, ichichengeta chifuva chakareba uye wepakati wakabatanidzwa. Kurema kunofanirwa kugoverwa zvakaenzana pakati pemakumbo maviri.

C. Exhale uye dzvanya mukati metsoka uye chitsitsinho chetsoka yeruboshwe kuti umire, uchitsika rutsoka rwerudyi kumusoro kuti usangane nekuruboshwe. Ramba uchichinja pamativi ese.

Dzokorora 24 reps; 12 padivi.

X-Mountain Kukwira

A. Isa maoko ose pasi, upamhi hwemapfudzi zvakaparadzana, uye tsoka mbiri pamwe chete shure kwako. Iyi ndiyo nzvimbo yako yekutanga.

B. Kuchengeta tsoka yekuruboshwe pasi, bendera kurudyi ibvi uuye nayo muchipfuva uye kuruboshwe kugokora. Wedzera gumbo rerudyi uye dzokera kunzvimbo yekutanga.

C. Kuchengeta rutsoka rworudyi pasi, bendera kuruboshwe ibvi uye uuye naro muchipfuva uye kugokora rerudyi. Wedzera gumbo rekuruboshwe uye dzokera kunzvimbo yekutanga.

D. Ramba uchichinjanisa pakati kurudyi uye kuruboshwe. Zvishoma nezvishoma wedzera kumhanya, uchiona kuti gumbo rinofamba haribate pasi.

Dzokorora 24 reps; 12 padivi.

Dunhu 2

Imwe-Gumbo Glute Bridge

A. Rara nhema musana uye utange mune yepasi zambuko chinzvimbo. Simudza gumbo rimwe wakananga mudenga uye zvishoma nezvishoma pfuuridza nepakati chitsitsinho. Iyi ndiyo nzvimbo yako yekutanga.

B. Inhale, exhale, uye simudza mahudyu kumusoro usingabvumiri kuzasi kumashure, kuchengetedza tailbone yakaturika.

C. Kufemera mukati uye kudzikisa chiuno kudzoka pasi zvishoma nezvishoma nekutonga.

Dzokorora 24 reps; 12 padivi.

Ab Bikes

A. Nhema musana nemusoro wakasimudzwa uye maoko kumashure kwako nzeve. Benda mabvi kuitira kuti zvidya zvive pakona ye90-degree kusvika muhudyu.

B. Wedzera gumbo rekurudyi kuti rive pakona ye45-degree kubva pasi. Panguva imwe chete kuunza ruboshwe kuruboshwe.

C. Pakarepo tambanudza gumbo rekuruboshwe uye uuye nebvi chairo pachipfuva kuti ugadzire kufamba.

D. Mushure mekubata kufamba, shandura muviri wepamusoro kuti mabvi asangane negokora rakatarisana.

Dzokorora kudzoka makumi mana; 20 padivi.

Rutivi Rutivi

A. Tanga nekurara kune rimwe divi. Simuka pagokora rimwe, tsoka dzakaturikidzana pamusoro peimwe

B. Simudza chiuno chako kuti muviri wako uve mutsetse mumwe wakarurama. Wedzera op ruoko kumusoro kumusoro. Bata.

Bata masekondi makumi matanhatu; 30 seconds padivi.

X-Hop

A. Mira nemakumbo fudzi-upamhi hwakaparadzaniswa. Tarisa wakananga kumberi, bhendesa chiuno nemabvi, uchiona kuti mabvi anoramba ari mutsetse nezvigunwe zvako.

B. Ramba uchikotama mabvi kusvika zvidya zvafanana pasi uye ramba uchidzokera pa45- kusvika 90-degree angle kusvika muhudyu.

C. Propel muviri kumusoro. Wedzera uye udzorere makumbo kuti umhare munzvimbo ye lunge. Gumbo reruboshwe rinofanira kunge riri kumberi uye gumbo rerudyi richidzoka. Kurema kunofanira kugoverwa zvakaenzana pakati pemakumbo maviri.

D. Kusimudzira muviri kumusoro zvakare. Wedzera uye gadzirisazve makumbo ese maviri kuti adzokere munzvimbo inokwenenzverwa. Ramba uchichinjanisa pakati peye lunge uye squat mafambiro. Kufamba kwese kwetsoka kwakaenzana nekudzokorora kumwe.

Dzokorora kwe20 reps.

Chipiri: RISS

Funga nezveRISS seyakasiyana neHIIT. Kune yako LISS Workout, iwe uchazoda kutarisa kune yakatsiga yakaderera-chikamu kuyedza pane kukurumidza kuputika kweakakwira-kwakasimba basa. Izvi zvinoreva kuti moyo wako wekurota unofanirwa kuramba wakadzikama panguva yese yekurovedza muviri. Zviitiko zvakaita sekujaira kuchovha bhasikoro, kufamba, uye kukwira makomo zvinogona kushanda pano. Izvo zvishoma nezve chaicho chiitiko uye zvimwe nezve inoshanda-kudzoreredza simba. Bhonasi: Dzimwe ongororo dzinoratidza kuti kudzidziswa kweLISS kunotonyanya kushanda kupfuura HITIT kana zvasvika pakuvandudza kugoverwa kwemafuta. (Tarisa uone mamwe akatsiga-mamiriro cardio mazano ekukubatsira iwe kutanga.)

Chitatu: Kumusoro-Muviri Workout

Dunhu 1

Mapuranga Jacks

A. Tanga mune yakakwira puranga.

B. Svetuka tsoka kunze yakafara kupfuura chiuno pasina kubvumidza buti kuti ikwire kumusoro kwehurefu hwemapfudzi.

C. Kurumidza kukwira tsoka kudzoka uye dzokera kunzvimbo yekutanga.

Dzokorora kwe20 reps.

Rara-Pasi Push-Up

A. Rara nedumbu wakatambanudzira maoko mberi. Kick makumbo kumashure uye unongedze zvigunwe wakananga pasi. Hunza maoko akananga kumuviri woaisa padivi pechipfuva.

B. Pushira nepachipfuva uye wedzera maoko kuti usimudze muviri udzokere munzvimbo yekusundira-kumusoro. Chengetedza musana wakatwasuka uye udzikame kuburikidza nemhasuru dzemudumbu.

C. Zvishoma nezvishoma dzikisa muviri pasi uye wedzera maoko pamberi pako.

Dzokorora 12 reps.

Bent-Gumbo Jackknife

A. Nhema neshure, maoko akatambanudzwa pamusoro. Shingairira musimboti uye simudza makumbo kubva pamubhedha zvishoma. Iyi ndiyo nzvimbo yako yekutanga.

B. Inhale, pfugama mabvi uye woakwevera mukati akananga muchipfuva. Tsoka dzinofanira kugara pamwe chete. Panguva imwe chete, uya nemaoko kumakumbo, zvishoma nezvishoma kusimudza musoro uye nekuunza mafudzi uye torso kubva panhovo.

C. Exhale uye udzikise maoko ako, wedzera makumbo ako kuti udzokere kunzvimbo yekutanga, asi pasina kudzikisa tsoka pasi.

Dzokorora kwema15 reps.

Side Plank uye Hip Lift

A. Rara nedivi rimwe. Gadzira pamusoro pegokora rimwe, chengetedza muviri munzira yakatwasuka, tsoka dzakarongedzwa pamusoro peimwe, chiuno chakasimudzwa.

B. Dzikisa zvishoma nezvishoma pasi kusvikira chiuno chisati chabata pasi, wosimudza kumusoro.

Dzokorora 24 reps; 12 padivi

Dunhu 2

X-Plank

A. Tanga munzvimbo yeplank nemaoko zvishoma kupfuura kupfuura mafudzi-akapamhama uye tsoka pamwechete. Iyi ndiyo nzvimbo yako yekutanga.

B. Paunenge uchichengetedza musana wakatwasuka uye uchidzikamisa kuburikidza nepakati, sunungura ruoko rwerudyi neruboshwe uye uvaunze pamwe chete pazasi torso. Dzokera kunzvimbo yekutanga.

C. Dzokorora uchishandisa ruoko rweruboshwe uye rutsoka rwerudyi. Ramba uchichinjanisa kurudyi uye kuruboshwe kune yakatarwa nguva yenguva.

Dzokorora 24 reps; 12 padivi.

Kaviri-Pulse Push-Up

A. Tanga munzvimbo yekusimudza maoko nemaoko zvishoma kudarika upamhi hwemafudzi akaparadzana uye tsoka pamwe chete. Iyi ndiyo nzvimbo yako yekutanga.

B. Inhale, bend bende uye zasi torso yakananga pasi kusvika maoko aumba ma90-degree angles. Chengetedza musana wakatwasuka uye brace core.

C. Pusha nepachipfuva uye wedzera maoko zvishoma. Bend magokora kudzoka kuzosundira kumusoro chinzvimbo. Pedzisa kufamba uku kunonzi "kupomba" kaviri zvachose.

D. Exhale uye sundidzira nepachipfuva, tambanudza maoko, uye dzokera kunzvimbo yekutanga.

Dzokorora kwegumi reps.

Russian Twists

A. Gara pameti uine maoko akasungirirwa pamberi pechipfuva. Bendisa mabvi uye tsoka tsoka panzvimbo. Kuchengeta tsoka pamwechete, simudza tsoka ubve pasi uye wedzera makumbo kuitira kuti vangotwasuka.

B. Kumonyorora torso kurudyi kuti ruoko rwerudyi rubate pasi. Untwist torso yekudzokera kunzvimbo yekutanga. Dzokorora, uchimonyorora torso kuruboshwe. Ramba uchichinjanisa pakati kurudyi uye kuruboshwe.

Dzokorora 30 reps; 15 padivi.

Flutter Kicks

A. Nhema neshure, batana musimboti uye simudza makumbo maviri epasi. Iyi ndiyo nzvimbo yako yekutanga.

B. Panguva imwe chete simudza gumbo rekurudyi uye udzikise gumbo rekuruboshwe, uchiona kuti hapana anobata pasi. Izvi zvinofanirwa kugadzira "chigero-senge" kufamba.

Dzokorora kwemakumi matatu reps; 15 padivi.

China: LISS

Kana iwe uine mukana wemidziyo hombe, funga nezve kusvetuka pamushini wekukwasva, elliptical, kana stair tenzi wezuva rino reLISS Workout. Iwe unogona zvakare kukwira kukwira pane iyo yekutsika-tsika kufamba Workout kunongedza zvinhu kumusoro. Kana iwe uchiri kusava nechokwadi kana iwe ukarova inotapira nzvimbo yekukasira panguva yako yeLISS Workout, tora hurukuro bvunzo. Unofanira kukwanisa kuita hurukuro usingatambudzi kufema.

Chishanu: Yakazara-Muviri Workout

Dunhu 1

Pop Squat

A. Mira nemakumbo akafara kupfuura mapfudzi-upamhi hwakaparadzaniswa uye zvigunwe zvakabuda zvishoma. Vhara maoko pamberi pechipfuva.

B. Inhale. Exhale uye nekukurumidza pusha tsoka, uchivaunza pamwechete uchisvetukira mudenga. Arms inofanira kutambanudza shure kwako.

C. Dzokera kumashure mune squat chinzvimbo. Chengetedza mabvi akapfava kudzivirira kukuvara.

Dzokorora kwema15 reps.

Caterpillar Famba uye Push-Up

A. Mira nemakumbo fudzi-upamhi hwakaparadzaniswa.

B. Wakatarisa kumberi, kotamisa zvese muhudyu nemabvi, woisa maoko pasi pamberi petsoka. Famba ruoko uchienda kumberi kusvikira muviri wave panzvimbo yekusundira-kumusoro.

C. Bend bende uye zasi torso yakananga pasi kusvika maoko aumba ma90-degree angles. Chengetedza yakatwasuka kumashure uye ita musimboti.

D. Exhale, pusha nepachipfuva uye wedzera maoko kuti udzokere kunzvimbo yekusundira-kumusoro.

E. Famba maoko maviri kumashure kudzokera kutsoka. Simuka uye dzokera kunzvimbo yekutanga.

Dzokorora 12 reps.

Yakabhenda- uye Yakatwasuka-Gumbo Inosimudza

A. Nhema neshure, wedzera makumbo ese uye bata musimboti. Iyi ndiyo nzvimbo yako yekutanga.

B. Inhale. Exhale uye pfugama mabvi, uchivaunza kuchipfuva. Tsoka dzinofanira kugara pamwe chete.

C. Inhale uye wedzera makumbo kuti udzokere kunzvimbo yekutanga, asi pasina kudzikisa tsoka pasi.

D. Exhale. Ipo uchichengeta makumbo akawedzeredzwa, zvishoma nezvishoma simudza makumbo kumusoro kusvikira aumba 90-degree angle nemahudyu.

E. Inhale. Makumbo ezasi kuti adzokere kunzvimbo yekutanga, asi pasina kudzikisa tsoka dzako pasi. Ramba uchichinjanisa pakati peakakotama uye akatwasuka-gumbo anomutsa.

Dzokorora kwe20 reps.

Reverse Lunge uye Knee-Up

A. Mira nemakumbo fudzi-upamhi hwakaparadzaniswa.

B. Inhale uye tora nhanho huru kumashure nerutsoka rworudyi. Bhenda mabvi maviri kusvika pa90-degree angle, uone kuti huremu hwakaenzana zvakaenzana pakati pemakumbo maviri.

C. Exhale, tambanudza mabvi ese uye uwedzere uremu kurutsoka rworuboshwe. Panguva imwe chete, simudza tsoka yekurudyi kuunza ibvi kuchipfuva.

D. Ruzasi gumbo rerudyi kuti udzokere kunzvimbo yekutanga usingazorore tsoka pamubhedha.

Dzokorora 24 reps; 12 padivi.

Dunhu 2

X-Plank

A. Tanga munzvimbo yeplank nemaoko zvishoma kupfuura kupfuura mafudzi-akapamhama uye tsoka pamwechete. Iyi ndiyo nzvimbo yako yekutanga.

B. Paunenge uchichengetedza musana wakatwasuka uye uchidzikamisa kuburikidza nepakati, sunungura ruoko rwerudyi neruboshwe uye uvaunze pamwe chete pazasi torso. Dzokera kunzvimbo yekutanga.

C. Dzokorora uchishandisa ruoko rweruboshwe uye rutsoka rwerudyi. Ramba uchichinjanisa pakati pekurudyi nekuruboshwe kwenguva yakatarwa.

Dzokorora 12 reps.

Burpee

A. Mira nemakumbo fudzi-upamhi hwakaparadzaniswa. Kotama pahudyu nemumabvi woisa maoko pameti padivi petsoka.

B. Inhale uye svetuka tsoka mbiri kumashure kuti makumbo awedzerwe kumashure kwako.

C. Svetuka tsoka mbiri kumberi pakati pemaoko, uone kuti tsoka dzako dzinoramba dziri papfudzi-hupamhi dzakaparadzaniswa.

D. Budisa uye fambisa muviri wako kumusoro mudenga. Wedzera makumbo pazasi nemaoko kumusoro.

E. Inhale uye pasi munzvimbo yekutanga. Chengetedza mabvi akapfava kudzivirira kukuvara.

Dzokorora 12 reps.

Russian Twist

A. Gara pameti wakabatira maoko pamberi pechipfuva. Bendisa mabvi uye tsoka tsoka panzvimbo. Kuchengeta tsoka pamwe chete, simudza tsoka kubva pasi uye tambanudza makumbo kuti anenge akatwasuka.

B. Kumonyorora torso kurudyi kuti ruoko rwerudyi rubate pasi padivi pako. Untwist torso yekudzokera kunzvimbo yekutanga. Dzokorora, uchimonyanisa torso kuruboshwe. Ramba uchichinjanisa pakati pekurudyi nekuruboshwe.

Dzokorora kwemakumi matatu reps; 15 padivi.

Lateral Lunge

A. Mira nemakumbo pamwechete uye maoko akabatirira pamberi pechipfuva.

B. Tora nhanho hombe yekuenda kurudyi, nekukasira uchidzika mukati, chiuno chichinyura kumashure uye kupfugama ibvi rekurudyi kuti rienderane netsoka yekurudyi. Chengeta gumbo reruboshwe rakatwasuka asi risina kukiyiwa, tsoka mbiri dzichinongedzera kumberi.

C. Sunda rutsoka rwerudyi kuti utwasanudze gumbo rekurudyi, nhanho yerudyi padivi pekuruboshwe, uye dzokera kunzvimbo yekutanga. Dzokorora kune rimwe divi.

Dzokorora 24 reps; 12 reps padivi.

Mugovera: Inesarudzo Abs Dambudziko

Inoshanda sei: Isa timer kwemaminitsi manomwe uye upedze dunhu kakawanda sezvaunokwanisa. Zorora kweminiti imwechete uchitevera miniti minomwe kutenderera. Dzokorora zvakapetwa kaviri kwehuwandu hwese hutatu.

Circuit

Commando

A. Tanga munzvimbo yepuranga, uchiisa maoko pasi uye uchitambanudza makumbo ose kumashure.

B. Sunungura ruoko rwekurudyi uye isa ruoko rwerudyi zvakasimba pasi, pazasi pebendekete rekurudyi. Sunda kumusoro kuruoko rwerudyi, uchiteverwa pakarepo neruoko rweruboshwe nenzira imwecheteyo. Brace core tp inodzivirira hudyu kuti isazunguzike.

C. Dzokera kune chinzvimbo cheplank nekusunungura ruoko rwerudyi nekudzika kumberi, usati waita zvakafanana neruoko rweruboshwe. Dzokorora chiitwa ichi, kutanga neruoko rweruboshwe. Ramba uchichinjanisa pakati kurudyi uye kuruboshwe.