WTF Iwe Unoita ne 'ViPR' kuGym?

Zvemukati

• Lunge ine Horizontal Shift
• Kettlebell Swing Kudzora
• Imwe-Gumbo Romanian Deadlift
• Ongororo ye

Iyi hofori yerabha chubhu iri kwete furo roller uye zvirokwazvo haisi yeMedieval yekurova gondohwe (kunyangwe ingaite senge imwe). Chaizvoizvo iViPR - chidimbu chakanakisa chemidziyo yekurovedza iwe yaungangodaro wakaona yakarara yakatenderedza jimu yako, asi uine zero zano rekuita nazvo. (Sezvakangofanana nemabhodhi aya, yekutanga mune ino nhevedzano paWTF? Workout Equipment.)

Ndosaka takabata Equinox mudzidzisi Rachel Mariotti kune yakaderera-pasi pachishandiso ichi: inobatsira pakuwedzera ndege dzakasiyana dzekufamba kune yako yepakati Workout mafambiro, inogona kupa imwe sarudzo yekuramba kunze kweyakajairika maremu, uye inogona kushanda senzira yekugadzirisa kuomarara kufamba (senge kettlebell inofamba).

Isa izvi zvitatu zvinofamba pamwe chete kune dunhu rinozoita kuti makumbo ako uye mbavha zvipise, kana kuwedzera mune yako yemazuva ese yekurovedza muviri kuti urunge tsika inofinha. (Mushure mezvose, kupokana nemhasuru yako ndiyo nzira yakanakisa yekuona shanduko!)

Lunge ine Horizontal Shift

A. Mira netsoka pamwe chete, wakabata ViPR nezvibato pakureba kwepfudzi. Enda kumberi mukati megomba negumbo rako rekuruboshwe.

B. Shift ViPR yakananga kuruboshwe kuti maoko atambanudzwe kuruboshwe. Chengetedza musimboti wakasimba kuti ugare munzvimbo imwechete pamwe nemutumbi wese.

C. Dhonza iyo ViPR kumashure pakati, wobva wasundidzira tsoka yekumberi kuti udzoke kumira.

Ita 3 seti ye8 reps kudivi rega rega.

Kettlebell Swing Kudzora

A. Mira netsoka dzakafara kupfuura hudyu-upamhi hwakaparadzaniswa. Bata iyo ViPR yakatwasuka nemaoko akatenderedza pamusoro phubhu pachipfuva.

B. Sendamira mberi, uchirembera muhudyu, kusveerera ViPR pakati pemakumbo. Wopinza chiuno kumberi kusunda chubhu kure nemuviri, kusvika pakukwirira kwechipfuva. Chengetedza kusangana pakati pepamusoro petubhu uye chipfuva mukati mekufamba kwese.

Ita matatu seti e15 reps.

Imwe-Gumbo Romanian Deadlift

A. Mira nemakumbo pamwechete, wakabata ViPR yakatwasuka nemaoko pamberi pechiuno. Hover kuruboshwe rutsoka kubva pasi uye wakasendamira kumberi, uchirova muhudyu, kudzikisa ViPR kuenda pasi. Paunenge uchidzika, pfugama ibvi rako rekurudyi zvishoma uye simudza gumbo rako rekuruboshwe shure kwako kuti upikisane nechiyero chako.

B. Dhonza gumbo reruboshwe uchidzokera pasi, uye svina buti nemanyundo kukweva torso kumusoro kuti umire. Edza kusarega tsoka yekuruboshwe ichibata pasi. Chengeta mapendekete kumashure, mahudyu akaenzana, uye core tight mukati mekufamba.

Ita matatu seti e6 reps kune rumwe rutivi.

Ongororo ye