Workouts Inopisa 10 Calories (kana Kupfuura!) Paminiti

Zvemukati

• Ongororo ye

1. Jump Rope Drills

Bata tambo yekusvetuka uye uende kubasa! Shandisa ichi chinotakurika uye chakanyanya-chinoshanda chidimbu chekadhiyo michina yeku torch macalorie uye kukudziridza kugona uye kubatana - zvese paunenge uchisimudza makumbo ako, garo, mapfudzi, nemaoko.

Tsanangudzo Yekuita

Crossover svetuka: Svetuka tambo senguva dzose wobva wayambusa maoko ako pamberi pako tambo iri mumhepo. Izvi zvinoshandura basa rekutendeuka netambo kubva kuma biceps ako kumapfudzi ako nemaoko epamberi.

Manera chibooreso: Peta tambo yekusvetuka uye ita mutsara wakachinjika pasi. Tanga kuseri kwekumucheto kwekuruboshwe kwetambo uye nekukurumidza kutsika (kana kusvetuka) pamusoro petambo, uyezve shure kwayo zvakare, uchifambisa pasi tambo muchimiro chezagzag. Kana wangosvika kumagumo, dzokera neimwe nzira.

Boxer jump: Chengetedza uremu hwako muzvitsitsinho zvako uye svetuka rutsoka rumwe pamberi pako panguva.

Pamberi neshure: Paunenge uchimoneredza tambo, svetuka uchienda kumashure nepamusoro pemutsara wekufungidzira. Dambudziko rakawedzerwa rinowedzera kurova kwemoyo wako uye rinokumanikidza kusvetuka padiki padiki.

Jump tambo mapapu: Svetuka mapundu senguva dzose asi wedzera mukutenderera kwetambo uchiri mudenga. Kutya kurova tambo kunochengeta kusvetuka kwako kumusoro uye kunodzivirira kuzorora pakumhara.

2. Kettlebell Quickie

Kettlebell maekisesaizi anogona kukuita iwe wakazara-muviri toning, yakawedzera kusimba kwemoyo, kusimba kwepakati uye yakagadziridzwa chimiro uye kuenzanisa-pasina yakakura nguva yekudyara. Muchokwadi, ongororo ichangoburwa kubva kuAmerican Council on Exercise (ACE) yakawana kuti kettlebell kudzidziswa kunogona kutungidza kusvika makumi maviri macalorie paminiti!

Dzvanya apa kuti uwane pepa PDF inodhindwa yeichi chirongwa chekudzidzira.

Exercise Tsananguro

Kettlebell anochinja: Mira netsoka dzakafara kudarika mapendekete woisa kettlebell pakati pawo pasi. Squat uye bata kettlebell neruoko rwerudyi, muchindwe wakatarisana nemuviri. Simuka, uchisundira mahudyu kumberi uye uchiita manyemwe, paunenge uchitenderedza kettlebell kusvika pakukwirira kwechipfuva, ruoko rwakatwasuka. Pakarepo squat zvakare, uchidzikisa kettlebell pakati pemakumbo, uye dzokorora.

Gunslinger mapapu: Tanga nemakumbo pamwechete, wakabata kettlebell muruoko rwako rworuboshwe. Dzokera kumashure negumbo rako rekuruboshwe, dzika mubapu, uye ita biceps curl (bhero pasi pasi). Pakarepo dzokera kunzvimbo yekutanga, uye dzokorora.

Squat rotator: Mira nemakumbo pamwechete, wakabata kettlebell neruoko rwerudyi munzvimbo ye "rack" (bhero rinofanira kuzorora kumashure kweruoko rwako mubato uchimhanya wakabatana paoko rako). Buda kunze kuruboshwe uye udzike mu squat paunenge uchidzvanya bhero padenga uye wosvika kuruboshwe pasi pakati petsoka. Edza kugadzira tambo yakatwasuka pakati pemaoko maviri nemaoko ako, uye wozononoka kudzoka kuti utange kumira.

High-pull burpees: Bata kettlebell muruoko rwerudyi uye umire nemakumbo zvakapamhama zvishoma kupfuura hupamhi hwehudyu. Kuita yakakosha yekukwevera, zasi mu squat, uchidzungudza bhero kuburikidza nemakumbo, uye paunomira, dhonza bhero kumashure, uchikotamisa gokora kuitira kuti rinongedze kudivi. Pakarepo dzikira mu squat uye uite burpee pamusoro pebhero. Dzokera kutanga uye dzokorora.

Kettlebell gumbo rinosimudza: Hook kettlebell pamusoro petsoka yekurudyi, pfugama ibvi, uye simudza gumbo rerudyi rakatwasuka kumusoro kwako uye wozoenda kudivi. Famba zvishoma uye nekutonga.

3. Super Sprints

Mhanya mabhanzi ako mumaminetsi gumi chete neiyi yekukurumidza nguva yekumhanya maitiro iwe aunogona kuita pasina yekutsika-tsika, mukati meimba kana kunze!

Exercise Tsananguro

Butt kickers: Kick zvitsitsinho kumusoro kune glutes, kupomba maoko nekudzoka nekukurumidza nekukurumidza sezvazvinogona.

Tire run: Mira netsoka dzakafara kudarika hudyu (sokunge wakamira pakati pematayi maviri). Pombi maoko uye kutyaira mabvi kumusoro uye kudivi, uchichengeta tsoka yakafara, nekukurumidza sezvazvinogona.

Mabvi akakwirira: Dhiraivha mabvi kumusoro kumusoro kuchipfuva chako sezvaunogona, kutyaira maoko ako nemakumbo ako, nekukurumidza sezvazvinogona.

4. 10-Minute HIIT

High intensity interval training yaiitirwa kuti iite nguva yemazuva ekushanda. Edza iyi 10-mineti kalori sizzler chero nguva, chero kupi (zvakakwana kumakamuri ehotera!) Unoda kukurumidza kupfura kwe cardio.

Dzvanya apa kuti uwane pepa PDF inodhindwa yeichi chirongwa chekudzidzira.

Exercise Tsananguro

Ski moguls: Mira nemakumbo pamwechete, squat pasi, uye fambisa maoko kumashure kwako. Svetuka kumusoro uye kurudyi, uchidzungudza maoko pamberi pako, uchimhara panzvimbo yako yekutanga. Ramba uchisvetuka kune rumwe rutivi nekukurumidza sezvaunokwanisa.

Squat inosvetuka mukati nekubuda: Mira nemakumbo pamwechete. Dzikira mu squat uye svetesa maoko kumashure kwako, uye nekukurumidza svetuka kumusoro, uchisimudzira maoko pamusoro. Land in a squat position nemakumbo muhupamhi-upamhi hwakaparadzaniswa, uye svetesa maoko ako kumashure kuti ukurumidze kusvetuka kumusoro zvakare. Dzokorora nekukurumidza sezvaunokwanisa, uchisvetuka mukati nekubuda netsoka dzako nguva imwe neimwe.

Scissor skier: Mira kureba netsoka pamwe chete, maoko nemativi. Svetuka kumusoro uye uunze tsoka yekuruboshwe kumberi uye kurudyi tsoka kumashure apo iwe unosvika kurudyi ruoko kumusoro uye kuruboshwe ruoko kumashure (michindwe yakatarisana mukati). Mhara zvinyoro nyoro uye nekukasira svetuka zvakare, uchichinjisa tsoka nemaoko mukission kufamba nekukurumidza sezvazvinogona.

Plank side tucks: Tanga munzvimbo yakatwasuka-ruoko rwepuranga netsoka pamwe chete. Svetuka tsoka dzese mukati, uchiturika mabvi akananga kunze kwegokora rekuruboshwe. Svetuka tsoka udzoke kuzere puranga, uye nekukurumidza dzokorora kune rimwe divi. Ndiyo imwe rep. Dzokorora nekukurumidza sezvaunogona, uchichinjanisa mativi nguva imwe neimwe.

Kurutivi-kune-padivi shuffle kusvetuka: Mira nemakumbo chiuno-upamhi parutivi, squat pasi, uye tambanudza ruoko rwerudyi pasi, kunze kwekurudyi kwetsoka. Sunda makumbo ese uye svetuka kumusoro uye kuruboshwe, uchidzika mune squat, uchisvika ruoko rweruboshwe kunze kweruboshwe. Dzokorora nekukurumidza sezvinobvira, uchifamba kubva kune rumwe rutivi kuenda kune rumwe.

Squat jacks: Dzikisa mu squat uye uuye nemaoko pamberi pako. Svetuka tsoka pamwe chete, uchakabata chakakwirisa chinzvimbo, apo iwe uchidzungudza maoko kumashure, uchichengeta magokora akakotama. "Jack" tsoka kunze uye mukati nekukurumidza sezvaunokwanisa pasina kubuda kunze kwe squat yako.

Dhongi rinokwira kumusoro: Mira netsoka hudyu-hupamhi hwakaparadzaniswa, maoko nemativi. Sundira chiuno kumashure uye upfugame mabvi kuti udzike muchikwere uye gadzirira dhongi kukanda, uchiisa maoko pasi pamafudzi, uchichengeta maoko akatwasuka. Shift uremu mumaoko uye svetuka mudenga nemakumbo, uchikava zvitsitsinho padyo nepadiki. Imhara netsoka dzakafara muhudyu wosvetuka wakananga mudenga, uchisaidzira maoko kuseri kwemuviri paunenge uchisvetuka. Pasi uye pakarepo dzokorora.

5. CrossFit-Yakafuridzirwa Cardio

Kunyangwe kana iwe usingakwanise kuenda ku "bhokisi" padhuze newe, iyi CrossFit-yakafuridzirwa cardio quickie inozopokana nemuviri wako wese uye nekukuita kudikitira migomo. Zviri nyore, hautomboda chati yekutevera.

Inoshanda sei: Ita 2 seti dzedunhu pazasi, uchiita akawanda reps sezvinobvira (AMRAP) muminiti 1 pane yega yega.

The Exercises

1. Squats: Mira wakareba uine tsoka papfudzi-upamhi wakaparadzaniswa, maoko akatwasanuka pamberi pomuviri wako padanho repafudzi. Muviri wezasi kusvika pasi sezvaunokwanisa nekusundidzira chiuno kumashure nekukotama mabvi. Imbomira, wozosimudzira zvishoma nezvishoma uchidzokera kumusoro kunzvimbo yekutanga. Dzokorora kusvikira 1 miniti yakwira, chengeta uremu pazvitsitsinho, kwete zvigunwe, zvesangano rese.

2. Bere rinokambaira: Pfugama pasi pamakumbo mana, wozosimudza mabvi. Kuchengeta mabvi akakotama, fambisa tsoka yekuruboshwe uye ruoko kumberi, wobva waenda kumberi nerutsoka rwerudyi uye ruoko kuti upedze 1 nhanho.

3. Pushups: Isa maoko zvakapamhama zvishoma pane uye mumutsara nemapendekete pasi, tsoka hudyu hupamhi. Zvishoma nezvishoma pasi muviri kusvikira chipfuva chako chave kubata pasi. Imbomira pazasi, wobva wasundidzira kumashure kumusoro kunzvimbo yekutanga nekukurumidza sezvinobvira.

4. Sit-ups: Nhema wakatarisana pasi nemabvi akakotama uye tsoka dzakatsetseka. Isa minwe kuseri kwenzeve. Simudza torso panzvimbo yekugara. Kufamba kunofanira kunge kuri kwemvura, kwete jerky. Zvishoma nezvishoma kudzika torso kudzokera kunzvimbo yekutanga, kuchengeta magokora anoenderana nemuviri nguva yese.

5. Burpees: Mira netsoka dzakaparadzana paupamhi hwemafudzi, wozokwenya woisa maoko pasi pamberi petsoka. Svetuka tsoka shure, wozoenda kumberi zvakare. Svetuka kumusoro, uchibata mweya uye uchisimudza maoko pamusoro. Nyika zvinyoro uye pakarepo dzokorora nekudzika mu squat. Enderera kweminiti rimwe. (Wedzera pushup iwe uri muplank pose kune rimwe dambudziko.)

Makoriyori akatsva: 115.

Ongororo ye