Wepamusoro gumi neshanu simba rekudzidziswa ne dumbbells yemakumbo uye magaro kubva kuFitnessBlender

Kana iwe uchitsvaga kurema kudzidziswa kwemagaro nemakumbo kumba, saka iko kuunganidzira ndekwewe chete! Tora gumi neshanu kudzidziswa kwesimba nema dumbbells kubva kuFitnessBlender izvo zvinokubatsira zvinobudirira kushanda pamusoro pemhasuru dzemakumbo uye magaro kumba.

Workout yemagaro nemakumbo kubva kuFitnessBlender yekupedzisira kubva pamakumi maviri kusvika makumi matanhatu maminetsi. Mazhinji acho anosanganisira kudziya-sunga uye sunga, asi kana zvisiri, tinokukurudzira kuti uzviitire wega. Semuenzaniso, kudziya-rova uye rova ​​kubva kuna Kelly naDaniel:

  • Dziisa: https://youtu.be/iYFKB5fgqtQ
  • Hitch: https://youtu.be/u5Hr3rNUZ24

Tsananguro States: ipfupi pfupiso yekudzidziswa, iyo nguva yevhidhiyo kuomarara pachiyero, kuvapo kwekudziya-uye kupora-pasi, iro runyorwa rwekudzidzira. Maekisesaizi akanyorwa muChirungu, asi mazita avo anowanzo nanga:

  • Chikwere - squats
  • Deadlift - vakafa
  • Lunge - mapapu
  • Rutivi Lunge parutivi mapapu
  • Curtsy Lunge - diagonal mapapu
  • Sumo squat - squats ane makumbo akapamhama akatsemuka
  • Kusimudza Gumbo / Kusimudza Gumbo - kusimudza gumbo
  • Bridge - gluteal zambuko
  • Svetuka - svetuka
  • Mhuru Inosimudza - simudza masokisi

Kune maekisesaizi iwe unozoda dumbbells (mune zvisingawanzoitika zvakare chigaro kana nhanho chikuva). Nekuti iwe unodzidzisa wezasi muviri uye kuita akasiyana maekisesaizi senge squats, mapapu uye kuuraya ca shoma nhamba yekudzokororwa, tinogona kutora zvakachengeteka zvinorema dumbbells: 5-10 kg (vasikana), 10-15 kg (murume).

  • Kana iwe uchida kupomba kumusoro mhasuru, denderedzwa magaro uye nekuvandudza chimiro chemakumbo ako, wobva wapinda mune yakatarwa kurovedzwa 1-2 nguva pasvondo. Usatya kutora bonlichi uremu dumbbells - isina huremu hwemhando yepamusoro, mhasuru dzemakumbo uye magaro haazowana kumanikidzwa kwakaringana.
  • Kana iwe uchida kunyanya kudzikisira huwandu hwetsoka, zvakanakisa kutarisisa plyometric uye cardio kurovedza uye kusimbisa simba kwemuviri wezasi kuti urege kuita kazhinji kanopfuura kamwe pasvondo.

Simba kudzidziswa kwemakumbo uye magaro

Kana iwe uine nyaya dzemabvi, gadzira varicose mutsinga kana iwe uchingofarira yakaderera maitiro maitiro, tarisa pane kwedu sarudzo:

Iwo epamusoro 18 epasi akanganisa vhidhiyo yemakumbo kubva kuFitnessBlender

1. Misa Kuvaka Yepasi Muviri Workout

  • Nguva Yakare: 33 maminitsi
  • Zvakaoma: 3
  • Ne kudziya-up uye sunga

Iko kurovedza kunosanganisira kufa, squats uye mapapu. Chiitwa chega chega chinoitwa kwemasekondi makumi mashanu, zorora masekondi gumi nemashanu, dzokorora kurovedza pamwe nemaseteti mumaseti maviri.

zviitwa: Sumo squat, iyo Deadlift Zvigunwe Mukati, Curtsy Lunge, Deadlift Zvigunwe Kunze, Kurutivi Lunge, Deadlift, Kwakachena uye Press, Squat, Jumping Lunge, Inosiyanisa Lunge.

Misa Kuvaka Yepasi Muviri Workout - Yese Simba Simba

2. Vaka Booty Workout: Simba uye Pilates

Chirongwa ichi chinosanganisira zvikamu zviviri. Muchikamu chekutanga iwe unogona kuwana echinyakare simba zviitwa zvechidya uye magaro nenhamba diki yekudzokorora. Kelly anoshandisa dumbbells kubva ku2 kusvika ku4 kg. Muchikamu chechipiri - kurovedzwa kwePilates paMat pasina michina.

simba exercises (3 kutenderera: 10, 8, uye 6 kudzokorora): Squats, Deadlifts, Curtsy Lunge + Rutivi Gumbo Simudza, Inokanda, Reverse Lunges

zviitwa on iyo Mat pasina midziyo: Pilates Reverse Gumbo Rinosimudza + Pulses, Mukati Gumbo Rinosimudza + Pulses, Bridge + Bata.

3. squats uye Deadlifts: Lower Muviri Workout

Kurovedza kunosanganisira maviri marudzi emitambo: squats (Squat) uye kufa (Vakaurayiwa), pamwe nekugadzirisa kwavo. Fomati yechirongwa: masekondi makumi mashanu ekurovedza muviri, masekondi gumi nemashanu zororo, maviri seti.

zviitwa: Squats, Deadlifts, Squat Taps, Deadlift to Lunge, Squat + Side Gumbo Simudza, Deadlift Kickouts, Ski squat Mukati meGumbo Simudza, Deadlift - Zvigunwe Mukati, Sumo squats, Deadlift - Zvigunwe Kunze Mhuru Simudza Kurutivi Chikamu, Wide Deadlift.

4. Kumba Garo Nepamba uye Garo Workout

Kudzidziswa uku kwakaitwa nenzira ye: 45 seconds ichiita 15 seconds uchizorora. Exercise dzokorora supersets mumakumbo maviri. Chirongwa chakadzikira, kudzidziswa kwaKelly asina shangu dzekumhanya.

kusimbisa muviri: Imwe Gumbo Deadlift, 3 Way Lunge, squat Bata & Dombo, Curtsy Mhuru Simudza, Kurema squat Hops, Wide squat + Side Gumbo Kusimudza, Assist Pistol, Deadlift + Kickout & Simudza, Reverse Gumbo Rinosimudza + Pulses kuburikidza nebreak Backbow Pulses, Kufora Bridge + Kick.

5. Yekupedzisira Garo uye Gumbo Workout Yevanhu Vanoshungurudzika Nyore

Kwakasiyana kwakanyanya kurovedza muviri kwemakumbo uye magaro, ayo anosanganisira matanhatu kutenderera kwe6 kurovedza mune yega yega kutenderera. Iwe uchaita kudzokorora gumi kwechiitiko chega chega, saka huremu hwezvidhoma zvinogona kutora zvakawanda (Kelly anoshandisa 6-10 kg). Zvakare iwe unowana akati wandei plyometric kurovedza.

zviitwa: Basic squat, Deadlifts, Alternating Reverse Lunge, Jump squats, Reverse Lifts + Pulses, Rutivi Gumbo Rinosimudza, Wide / Sumo squats, Deadlift - Zvigunwe mukati, Curtsy Lunges, Lateral Jumps, Bridge, Mberi Gumbo Rinosimudza, Kudzedzereka Kwere, Deadlift - Zvigunwe. Kunze, Double Pulse Lunges Simba Skip, Pilates Rutivi Gumbo Rinosimudza, Pasi Mbwa Simudza, Ski squats, Deadlifts - Wide Stance, Side Lunges, Pop squats, Back Bow, Sumo squat + Kick.

6. Brutal Garo uye Gumbo Workout

Kune ichi chiitwa chemuviri wezasi iwe unozoda cheya kana nhanho yepamusoro. Iwe uchaita kudzokorora kusere kwechiitiko chimwe nechimwe. Iwe unowana mana kutenderera 8 kurovedza yega yega kutenderera, inodzokororwa mumaseti maviri. Kelly anoshandisa zviyero kubva pa4 kusvika ku2 kg.

Kudzidzira: squats, Kuchinja Step Ups, Simuka Ups / Akabatsirwa Pistol / Pistol squat, Inosiyanisa Imwe Gumbo Vakafa, squat + Reverse Lunge, Side Nhanho Kumusoro, Deadlifts, Yakachena & Press.

7. Lower Muviri Simba Dumbbell Workout

Kudzidziswa kunosanganisira 9 echinyakare kurovedza makumbo uye magaro ekudzokorora gumi pachiitiko chega chega.

zviitwa: Imwe Gumbo squat, Deadlift, Side Lunge, Push, Dhonza, squat, Mhuru Inosimudza, Inosiyana Lunge, Nhanho kumusoro, Bulgarian Split squat, Sumo squat.

8. Pamusha Simba uye Pilates Garo uye Gumbo Workout

Muchirongwa ichi chemakumbo uye magaro iwe unowana mashanu esimba kurovedza ane dumbbells uye mashanu ekurovedza ePilates Maekisesaizi anoitwa nesupersets. Kelly anoshandisa zviyero kubva pa5 kusvika ku5 kg

kusimbisa muviri: Side squat ine Curtsy, Kurutivi Gumbo Rinosimudza, squat, Imwe Gumbo Bridge Reverse Lunge Pistol, Mukati Gumbo Kusimudza, Deadlift, Reverse Gumbo Rinosimudza, Nhanho Kupfuura Lunge, Kudzokera Bow.

9. Yakadzika Muviri Simba reMisa

Simba kudzidziswa kwemhasuru dzemakumbo uye magaro. Inosanganisira matatu seti e3 anodzokorora pachiitiko chega chega.

Exercises: Deadlifts, Gumbo Rinosimudza, Padivi Lunges, Mukati Gumbo Rinosimudza, squats, Mhuru Inosimuka, Inosiyanisa Lunges / Jumping Lunges (Imwe Set Max).

Yakaderera Muviri Simba reMisa - Yekupedzisira Kumba Kurovedza YeMuviri Muviri Misa

10. Yakanakisa Garo Workout Kuvaka Bhuti uye Tone Zvidya

Kune ichi chiitwa chemuviri wezasi iwe unozoda nhanho-yekumusoro chikuva. Iwe uchawana mashanu kutenderera kwekurovedza muviri, ayo anodzokororwa mumakumbo maviri. Chiitwa chega chega chinoitwa kagumi.

kusimbisa muviri: Ski squats, Curtsy Lunges, Deadlifts, Jump squats, Kuchinjana Kwakachena & Press, Reverse Lunges, Nhanho kumusoro, Nhanho Nhanho Kumusoro, Mabhiriji, Gumbo Rinosimudza Kupfugama + Pulses.

11. Muviri Wezasi: Garo uye Gumbo Workout

Uku kudzidziswa kwesimba kwezvidya nemagaro kunosanganisira kurovedza kwe7 kunodzokororwa kwemaseti maviri. Chiitwa chega chega chinoitwa kagumi.

zviitwa: Lunges, Deadlifts, squats, Side Lunges, Mhuru Inosimuka, Gumbo Rinosimuka, Bridge.

12. Brutal Butt & Thigh Workout - Rirase SeSquat!

Iko kurovedza kunosanganisira mashanu kutenderera kwe5 kurovedza muviri, inodzokororwa mumakumbo maviri. Chiitwa chega chega chinoitwa kagumi. Chaizvoizvo iwe wakamirira squats, deadlifts uye mapapu. Kelly anoshandisa dumbbells 2-2 kg.

zviitwa: Tsika dzechivanhu, Kufa, Ski squats, Deadlifts zvigunwe mukati, Sumo squats, Deadlifts zvigunwe kunze, Curtsy Lunges, Side Lunges, Jump squats, Lateral Jumps.

13. Yekupedzisira Garo uye Gumbo Workout yeRound Yakasimudzwa Garo

Mune ino Workout inosanganisira echinyakare maekisesaizi ezvigaro, kwete chete neakakoromoka mabhero, asi pasi. Mune kumwe kurovedza iwe uchazoda bhenji kana cheya.

Kudzidzira: Vakaurayiwa, squats, Kettlebell Swings, Kuremerwa Step Ups, Kneeling gumbo Inomutsa, Double Dip Reverse Lunges, zvakachena uye Dhinda, Curtsy Lunge, Jump squats.

14. Garo uye Gumbo Kudzidzira kweGuru Huru

Chiitiko chipfupi chekupenya. Inosanganisira mapoka mashanu ezviitwa zviviri muboka rega rega. Iwe uchaita kudzokorora gumi kwechiitiko chega chega, huremu dumbbells, unogona kutora zvimwe.

zviitwa: Deadlifts, squats, Reverse Long Lunges, Ski squats, Sumo squats, Yambuka Lunges, Squat Jumps, Simba Skips, Prone Bent Gumbo Simudza Pulses, Mabhiriji.

15. Yepazasi Muviri Toning Workout

Mune ino huremu yekudzidzira zvidya nemagaro iwe unofanirwa kuita mapoka mashanu ezviitwa. Kudzidziswa ndiTABATA: makumi maviri masekondi kurovedza muviri, masekondi gumi zorora, nzira sere dzechiitwa chega chega Chiitwa chimwe chete (Gare gare Hops) - plyometric.

Kudzidzira: squats, Vakaurayiwa, Gare gare Hops, Kuchinja Lunges, Flutterkick, Mhuru Inosimudza, Sumo squats, Russian Twists, Crossover Lunges, Back Bows.

Onawo:

To toni uye kuwedzera mhasuru, Makumbo uye kubwinya, Nehuremu, simba rekudzidzisa

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