Wepamusoro 8 kurovedza uremu uye kurema kwemuviri kwemaminitsi makumi matatu nekurema kwemuviri wake (SELF)

Kudzidzira kwakakodzera kwekurasikirwa uremu kumba kunofanira kuva nguva yacho, ipfupi, yakapfava muchimiro uye isina zvinhu. Youtube chiteshi inopa sarudzo yeSELF makumi matatu-maminetsi vhidhiyo kubva kuSweat Challenge, iyo inokubatsira iwe kuumba slim toned muviri.

TOP 50 varairidzi paYouTube: kwedu kusarudzwa

Workout kubva kuSweat Challenge ine chimiro chakafanana uye uve neanotevera maficha:

1. Iyi inguva yedenderedzwa yekudzidziswa kwenguva yakazara ye30-35 maminetsi.
2. Ese makirasi ane zvikamu zvinotevera: Kudziya-up, Circuit Burnout, Cooldown. Warm-up uye sunga inotora maminitsi mana. Circuit (chikamu chedenderedzwa) ndeye 22 maminetsi kureba uye ine 6 maekisesaizi anodzokororwa mu 3 kutenderera zvichienderana nechirongwa 45 masekonzi basa / 15 masekonzi kuzorora. Kupera simba chikamu chakasimba chemaminitsi mana pakupera kwekudzidziswa.
3. Workout yakakodzera yepakati nhanho uye pamusoro. Kune mamwe maekisesaizi anoratidza maitiro e2 sarudzo dzekuoma, saka mutoro unogona kugadziridzwa.
4. Hauzodi zvekuwedzera zvekushandisa, zvese zviitwa zvinoitwa nekurema kwemuviri wake.
5. Aya maekisesaizi akakwana pakuderedza uremu uye kubvisa nzvimbo dzine dambudziko munzvimbo dzepamusoro nepasi dzemuviri. Anenge makirasi ose anopa mutoro wakafanana pamapoka ose emasumbu.
6. Ita zviitwa izvi 4-5 nguva pasvondo, uchichinjana pakati pevhidhiyo yakarongwa (dzose dzinenge dzakafanana kuoma), kana kuita mavhidhiyo ega ega kubva muunganidzwa uyu kuti uchinje.
7. Mukurovedza muviri kwaisanganisira maekisesaizi anotevera mumasanganiswa akasiyana: kusvetuka, squats, mapapu, burpees, mapuranga, kusvetuka uye kumhanya kune njanji, kumonyoroka, uye ese marudzi akasiyana ezviitwa izvi.

8 Sweat Dambudziko rekudzidzira kuderedza uremu

1. Interval cardio training

Iyi denderedzwa cardio Workout ine alternating vysokogornyh uye yakaderera maitiro ekurovedza muviri. Iwe unozogadzirisa nzvimbo dzine dambudziko uye kusimudza kurova kwemoyo wekupisa mafuta. Pakupedzisira iwe uchawana kupisa kwakanyanya.

• Dunhu (22 maminitsi): Plank Jack, Lateral Hop, Bicycle Crunch, Squat Trust, Squat, Mountain Climbers (dzokorora 3 kutenderera).
• Kusvira (4 maminitsi): Jack Plank, Squat Trust, Lateral Hop (yekudzokorora katanhatu mudenderedzwa).

2. Cardio workout nekusimbisa mudumbu

Iyi denderedzwa yakanyanya cardio kudzidziswa inoitwa nekusimbisa pamhasuru dzepakati. Iwe wakamirira kusvetuka, maekisesaizi epuranga, maekisesaizi pamushini wepasi, uye pakupedzisira - yakanyanya TABATA kutenderera.

• Dunhu (22 maminitsi): Forearm Plank Reach Out, Burpee, Mountain Climber Twisting, Touchdown Jack, Hip Bridge March, Flutter Kick (dzokorora 3 rounds).
• Kusvira (4 maminitsi): kuTuck up, Squat Trust (8 TABATA mitsetse ye: 20 sec basa / 10 sec kuzorora).

3. Kunyanya kuita cardio Workout

Asi iyi cardio Workout inosanganisira yakawedzera kurovedzera muviri uye kusanganisira kutarisa padivi mhasuru dzedumbu, musimboti uye wepamusoro muviri. Makumbo uye glutes achashanda panguva yeplyometric maitiro.

• Dunhu (22 maminitsi): Frogger, Jumping Lunge, Forearm Plank Reach Out, Twisting Mountain Climber, Double Tap, Squat, Bicycle Crunch (dzokorora 3 rounds).
• Kusvira (4 maminitsi): Plank Shoulder Tap, Oblique Tuck Up (10 reps mu 4 rounds).

4. Kudzidziswa kweAerobic-simba

Kunyangwe iri zita, iyi Workout haina kunyanyo nyanya, yakanyatsokodzera nhanho yepakati. Iwe wakamirira kuvhunduka uye iko kuderera kwemaitiro ekudzidzira uye pakupera kwekuneta kwakanyanya.

• Dunhu (22 maminitsi): Mountain Climber, Half-Burpees, Lateral Lunge (R), Lateral Lunge (L), Triceps Push Up, Rotational Forearm Side Plank (dzokorora 3 rounds).
• Kusvira (4 maminitsi): Air Squat x 40 reps Mountain Climber x 30 reps, Bicycle Crunch x 20 reps, Touchdown Jack x 10 reps, Forearm Plank (10 reps mu 4 rounds).

5. Simba rekutakura pasina cardio

Mune iyi Workout iwe wakamirira nyore maekisesaizi esimba ane huremu wega kune ese mamhasuru mapoka. Iwe uchada chigaro che dips, asi iwe unogona kuita pasina icho. Pakupera kwekudzidzira varairidzi vakagadzirira kupisa kwakanyanya.

• Dunhu (22 maminitsi): Reverse Lunge, Tuck up, Push Up, Hip Bridge, Triceps Dip, Squat (dzokorora 3 rounds).
• Kusvira (4 maminitsi): Squat Thrust, Sit-up, Plank Shoulder Tap (yekudzokorora katanhatu mudenderedzwa).

6. Aerobic uye simba rekutakura

Kudzidzira uku kwakasanganiswa aerobic-simba remutoro ine yakatarisana nemhasuru dzepakati uye kupisa kwakanyanya kumagumo.

• Dunhu (22 maminitsi): Hollow Hold, Mountain Climber, Stationary Lunge (R), Stationary Lunge (L), Oblique Tuck Up (R), Oblique Tuck Up (L) (dzokorora 3 kutenderera).
• Kusvira (4 maminitsi): Mountain Climber x 40 reps, Jumping Lunge x 30 reps, Panter Shoulder Tap x 20 reps, Half-Burpee x 10 reps, Bata Forearm Plank.

7. Kudzidzira muviri wose pasina cardio

Kurovedzera uku kunosanganisira maekisesaizi emuviri wese: maoko, chipfuva, dumbu, musana, makumbo, magaro. Iwe unozoshanda zvakaenzana mhasuru dzemuviri wese nekuita maekisesaizi esimba nehuremu hwako.

• Dunhu (22 maminitsi): Tick ​​up, Push Up, Lunge Pendulum (R), Pendulum Lunge (L), Slow Mountain Climbers, Rotational Forearm Side Plank (dzokorora katatu).
• Kusvira (4 maminitsi): Push Up, Alternating Jackknives (10 reps in 4 rounds).

8. Kudzidzira mudumbu uye muviri pasina cardio

Ichi chiitwa chichakubatsira kuburitsa mamhasuru nemamhasuru emuviri wese. Hakuzove ne cardio, kungoita toning maekisesaizi nehuremu hwacho.

• Dunhu (22 maminitsi): Hollow Hold, Wall Sit, Alternating Jackknives, Panter Shoulder Tap, Stationary Lunge (R), Stationary Lunge (L) (dzokorora 3 rounds).
• Kusvira (4 maminitsi): Triceps Push Up, Hip Bridge (8 TABATA mitsetse ye: 20 sec basa / 10 sec kuzorora)

Onawo:

• Dhonza-UPS: maitiro ekudzidza kubata kubva zero
• Mapuroteni evasikana: ndinofanira kutora uye kushanda nesimba kwekuonda
• Massage roller (furo roller): chii icho, chii chinodiwa, kupi kwekutenga

Pasina michina, kurasikirwa uremu, Kupindirana Workout, Cardio Workout