Bunny Slope Kutanga Workout: yakaoma yemwedzi miviri yevatangi kubva kuSuski Lite

Kana iwe uchangotanga kuita kudzidzira kumba uye sarudza chirongwa chakareruka chevanotanga, edza iyo yakagadzirirwa seti kubva kuSuski mwenje. Bunny Slope Beginner Workout. Iyi 9-vhiki kosi pfupi yakaderera maitiro ekudzidzira kune vanotanga, iyo inopihwa mahara paYouTube chiteshi ZuzkaLight.

Tsanangudzo yechirongwa iyo Bunny Slope kubva kuSuski light

Zuzka mwenje (imwe yeanonyanya kufarirwa nyanzvi pamabasa epamba), inonyanya kupa maitiro ekuita maekisesaizi. Asi kune Suzanny inoshanda slimming yakaoma iyo inobvumidza iwe kudzidzisa kumba kunyangwe kune vanotanga. Zvezvidzidzo zveBunny Slope Beginner Workout, haudi ruzivo rwekudzidziswa. Iyo yakaoma inosanganisira simple's low impact makirasiizvo zvinobatsira kuderedza uremu uye kubvisa nzvimbo dzine dambudziko. Chirongwa ichi chakanakira zvakare vanhu vane uremu uye vanhu vanorarama hupenyu hwekugara.

Complex Bunny Slope inokurudzira kuwedzera kunofambira mberi mukuoma. Iwe unotanga nekusimbisa maekisesaizi, asi paunokura simba rako remuviri uye makirasi ekutsungirira anozonyanya kuoma. Mukati memavhiki mapfumbamwe uchadzokorora chiitwa kakawanda, izvo zvichakubatsira kuti ujairane nemutoro uye kutarisa mafambiro avo.

Pakazara, chirongwa chaisanganisira 20 mapfupi workouts kwemaminitsi 15-25. Iyo purogiramu haisanganisi mazuva ekuzorora, iwe uchaita mazuva ese! Asi usanetsekane Zuzka mwenje unoshandisa nyoro mutoro, izvo zvichabatsira kudzivirira kunyepedzera. Kushanda kwezuva nezuva kuchave kunoshanda zvakanyanya kuti uwane mhedzisiro yemhando yepamusoro kwemwedzi miviri yekudzidziswa. Nekuda kweiyo yakaoma Bunny Slope, iwe uchagadzira iyo yakasimba Nheyo yekuwedzera kubudirira kwebhizinesi.

Zvakanakira chirongwa ichi:

• Yakakwana kune vanotanga uye avo vakave nekuzorora kwenguva refu mukusimba.
• Workout nguva pfupi (15-25 maminitsi).
• Iyo purogiramu inofambira mberi mukuoma (kubva kumavhidhiyo akareruka kusvika kune mamwe akaoma).
• The Workout's low impact pasina kusvetuka.
• Pane karenda yakagadzirira kwemwedzi miviri.
• Iyo purogiramu inosanganisira makumi maviri emavhidhiyo akasiyana.
• Iyo yakaoma ichakubatsira iwe kugadzirira kudzidziswa kwakanyanya.

Kwemakirasi iwe uchada mimwe michina: dumbbells 1-2 kg, fitball (kune mamwe mavhidhiyo), bhendi rekusimba (yemavhidhiyo anotevera mumwedzi wechipiri). Zuzka inokurudzira zvishoma nezvishoma kuwedzera uremu hwema dumbbells sezvaunofambira mberi kuburikidza nepurogiramu, ichakubatsira iwe kuwana zvakawanda kubva kuchikoro.

Zuzanna inobvumira makirasi pasina kudziya-kumusoro, asi rangarira, hunhu hunodziya usati wadzidzira haumbofi hwakanyanya. Mushure mekurovedza muviri, usakanganwa kutambanudza uye kuzorodza tsandanyama mushure mekurovedza muviri.

Kudziya muviri usati waita maekisesaizi:

Kutambanudza mushure mekurovedza muviri:

Kana iwe ukasaina pane yepamutemo webhusaiti Suski mwenje, zvichave nyore kutarisa yavo kufambira mberi mukudzidziswa. Zuzanna inokupa kuti uite mashandiro avo mushure mechikamu chega chega: nhamba yedzokororo or nguva yapfuura , zvichienderana nekurovedza muviri chaiko. Pasaiti yake pane tafura yakakosha iyo yakagadzira zvese zvaidiwa kukosha. Izvi zvinokutendera kuti utarise zvakajeka zvawawana.

• Workout munguva shoma: #1, #2, #3, #7, #8, #9, #10, #11, #12, #13, #17, #18, #19, #20
• Exercise for maximum reps: #4, #5, #6, #14, #15, #16

Kugara uchitarisisa zvawawana kunobatsira kudzivirira kudzikama mumabasa ako uye kugara uchifambira mberi. Mukuwedzera, zvinokuita kuti uedze kusvika pakukwirira kwayo, izvo zviri pachena, zvinobatsira kune zvakawanda nokukurumidza kubudirira kwechinangwa. Asi iwe unogona kungotevera vhidhiyo pasina kutora yekuwedzera muaccount. Onawo: Complex Beginner kubva kuSuski mwenje wepuraimari nesekondari mazinga.

Bunny Slope Beginner Workout: ese mavhidhiyo

1. Bunny Slope Workout #1 (22 maminitsi)

Zvishandiso: dumbbells.

• Butt & Makumbo (Ballerina Knee up x 20 reps, Ballerina ibvi kumusoro kusvika kumashure x 20 gumbo kusimudza, Kumashure simudza gumbo kumberi kwechigunwe tap x 2x)
• Maoko, Mafudzi, Neshure (Weighted Bunny Slope x 20, x 20 Upright Row, Bend Over Row x20)
• Abs (Inotsigirwa Sit up Knee Tuck x 20, Gwira muswe kusvika Kumakumbo Akawedzerwa achichinjanisa mativi x 20, Bicycle x 20, Table top Crunch x 20)

2. Bunny Slope Workout #2 (25 maminitsi)

Zvishandiso: dumbbells, chigaro.

• Butt & Legs (padivi bend x 20 kusquat, kuDeadlift chitsitsinho simudza x 20 x 15/15 Stationary Lunge, deadlift, Side lunge x 20 alternating)
• Kumashure, mapendekete nemaoko (Macurls to lateral simudza x 10, x 20 diagonal punch, Kneeling row x 20/20, chest press x 20)
• Abs (x20 Scissors, in & out x20 knees, Knee kubata x makumi maviri pagumbo rega rega, inosimudza Elbow plank x20)

3. Bunny Slope Workout #3 (20 maminitsi)

Zvishandiso: dumbbells, fitball.

• Sumo Squat x 20
• Mberi & Kumashure 10/10 mhuru inosimudza
• Zambuko x 20
• Clams x 20/20
• Bicep curls swiss bhora x 20
• DB diagonal simudza swiss bhora 10/10
• Tricep Kuwedzerwa x 15
• Kuisa DB kunosimudza x V 10/10
• Superman anosimudza 20 alt.
• Swiss bhora muchiuno muchinjiko pamusoro x 20
• Psa bhora x 10
• Kupfugama hudyu kusimudza kune Shiri imbwa x 20 alt

4. Bunny Slope Workout #4 (17 miniti)

Zvishandiso: dumbbells.

• Weighted curtsy lunge kune mhuru simudza 10/10
• Gumbo rimwe bhiriji kune Windshield wiper 10/10
• Horizontal Scissors x 20
• Rimwe gumbo rakapfugama push up x10 alt
• Butterfly x 10

5. Bunny Slope Workout #5 (19 maminitsi)

Zvishandiso: dumbbells.

• Chitsitsinho chakasimudza Sumo Squat x 10/10
• Kudivi kuSide squat x 12
• Deadlift kune DB pamusoro simudza x10
• Rongedza kumusoro x 10
• hollow to bridge knee tuck x10

6. Bunny Slope Workout #6 (17 maminitsi)

Zvishandiso: dumbbells.

• Squat & twist overhead press x 12 alt.
• Kumberi/kumashure kukwenya neDB curl x 5/5
• Kupfugama chitsitsinho chinosimudza (x5) kuenda kupfugama kusunda kumusoro x 6 seti
• Kupfugama parutivi gumbo gumbo rinosimudza x 10/10
• Kusimudza mafudzi (x5) / Butt lift (x5) x 5 seti

7. Bunny Slope Workout #7 (16 maminitsi)

Zvishandiso: hazvidiwe.

• Zambuko x 20
• Kushambira x 10 (kusimudza chipfuva, gumbo rimwe chete rinosimudza)
• Kupinda nekubuda zambuko x 20
• Cross ankle chitsitsinho chinosimudza 20/20
• Rimwe Leg Bridge rine kuchinjana kwebvi tuck x 20
• Gadzirisa gumbo remuswe x 20
• Side Crunch x 20/20
• Pnga kusvika pakupfugama kusunda mudenga x 10

8. Bunny Slope Workout #8 (22 maminitsi)

Zvishandiso: dumbbells.

• Kusimudza gumbo x 20
• Side nhanho ibvi kumusoro nhanho kudzokera kumabvi kumusoro x 10/10
• Chidya chemukati chinosimudza x 20/20
• Clam shell gumbo rekuwedzera x 20/20
• Plank ibvi tucks x 20

9. Bunny Slope Workout #9 (24 maminitsi)

Zvishandiso: dumbbells.

• Mberi lunge ibvi kumusoro x 10/10
• Kusimudza kwakafa / kumberi kusimudza / squat & dzvanya x 10
• Pfupi Kupfugama gumbo rinosimudza x 20 + 10 x stationary lunge (dzokorora pane rimwe gumbo)
• Dumbbell V-kusimudza kuBridge x 20
• Yakaremerwa pamusoro criss-cross crunches x 20

10. Bunny Slope Workout #10 (20 maminitsi)

Zvishandiso: dumbbells, fitball.

• Deadlift kuenda kuSquat nebhora pamusoro x 15
• DB mitsara x 15
• Push ups x 15
• Butterfly Gumbo Rinosimudza x 15
• Chest press x 15
• Hudyu inorema inosimudza x 15
• Criss Muchinjikwa uremu crunch x 16

11. Bunny Slope Workout #11 (21 miniti)

Zvishandiso: fitball.

• Denderedzwa Squats neSwitzerland bhora x 10
• Chigunwe chakamira chinobata x 10/10
• Back Extensions x 10
• Push Ups x 10
• Swiss Ball hudyu inoyambuka x 10 alt.
• Swiss bhora hamstring curl x 10

12. Bunny Slope Workout #12 (19 mins)

Zvishandiso: dumbbells, fitball.

• V - nhanho Squat ine curl / Deadlift x 10
• Kupfugama hudyu kusimudzwa kumapfudzi kudzvanya x 20
• Kupfugama kumashure kick 20/20 (glutes)
• Mitsetse yakafanana pabhora rekurovedza muviri x 10
• Buda panze Push ups pabhora rekurovedza muviri x 10

13. Bunny Slope Workout #13 (19 maminitsi)

Zvishandiso: dumbbells, fitball.

• Weighted Curtsy lunge gumbo simudza x 10 alt.
• Yakaremerwa Sumo Squat ine curl kuenda pamusoro lateral simudza x 10
• Kusimudza gumbo rebutterfly kusundira kumusoro pabhora rekurovedza muviri x 10
• Hudyu kusimudza kuchipfuva dzvanya pabhora rekurovedza muviri x 10
• Gumbo simudza chigunwe kubata x 10

14. Bunny Slope Workout #14 (18 maminitsi)

Zvishandiso: hazvidiwe.

• Kusimudza gumbo x 12
• Hudyu inosimudza x 20 + 20 kumusoro
• Gumbo remabvi rinotsigira divi repuranga simudza 10/10
• Kupfugama push ups x 10
• Kuwedzerwa kwegumbo kune yakakwirira plank x10 / 10

15. Bunny Slope Workout #15 (19 maminitsi)

Zvishandiso: dumbbells.

• Side to Side squat nechitsitsinho simudza x 10 achichinjana
• Side lunge yakakotama pamusoro pemutsara x 10 ichichinjana
• Plank ibvi tuck kusundidzira kumusoro x 10 kuchinjanisa makumbo
• Reverse squats x 10
• Rocky Sit Ups x 10

16. Bunny Slope Workout #16 (17 maminitsi)

Zvishandiso: fitness rubber band.

• Side to Side nhanho ine simba bhendi x 12
• Sunda kumusoro kuPlank x 10 v nhanho
• Kuisa gumbo rinosimudza nemagetsi bhendi 20/20
• Horizontal chigero x 20
• Kusimudza Hip abductor dzvanya x 20

17. Bunny Slope Workout #17 (22 maminitsi)

Zvishandiso: kusimba elastic band, dumbbells.

• Side lunge deadlift x 20 alt.
• Clams ane simba bhendi x 20/20
• Rimwe Gumbo rakapfugama kusunda mudenga x 10/10
• Yemukati Chidya Inosimudza nePower Band 20/20

18. Bunny Slope Workout #18 (19 maminitsi)

Zvishandiso: bhendi rekurovedza muviri, dumbbells, fitball.

• Kusimudza kufa kune chitsitsinho kusimudza x 15
• Stationary Lunge 15/15
• Sumo Squat x 15
• Hip Inotsigirwa Plank Rows x 20 alt. - kukanganiswa
• Dummbell V-kusimudza kuHip Simudza pabhora rekurovedza muviri x 20 - crewed up
• Criss Cross Weighted crunch pabhora rekurovedza muviri x 20 alt.
• Psa bhora x 10
• Kupfugama Chitsitsinho chinosimudzwa nePower band x 15/15
• Clams ane Power Band x 20/20 (kusimudza mabvi)
• Wide Legged hudyu kusimudzwa nesimba rebhendi kuti uremerwe gara kumusoro x 20

19. Bunny Slope Workout #19 (14 maminitsi)

Zvishandiso: kusimba elastic band, dumbbells.

• Kusimudza makumbo (x3) kuenda kudivi kudivi squats (x3) nemabhendi emagetsi x 10 seti
• Reverse squat x 15
• Pamberi / kumashure lunge 10/10
• Squat uye tinya x 15
• Sunda kumusoro / 3 point ibvi tucks x 10 alt. makumbo
• Clam kudivi crunch 10/10
• Kuremerwa Hip Simudza x 15 chitsitsinho kubata

20. Bunny Slope Workout #20 (23 maminitsi)

Zvishandiso: dumbbells.

• Curtsy Lunge kune Squat x 20 alt
• Side Lunge Yakakotama Pamusoro Mutsetse x 20 alt
• Kuenzanisa Squat kusvika kumusoro Dzvanya x 20 alt.
• Santana Kupfugama Push Up x 10
• Hollow Scissors (x3) Akachinjika Makumbo Simudzai x 20

If uri wekutanga, zvinokurudzirwa kubhadhara kune zvinotevera zvirongwa:

• Wekutanga Wechokwadi: 8-vhiki seti yekudzidzira kune vanotanga
• YOUv2 kubva Leandro Carvalho: chirongwa chikuru chevatangi!
• 14's low impact cardio workouts kubva kuFitnessBlender yevatangi

Yakagadzirira chirongwa Kune vanotanga Kurasikirwa uremu