12 Maekisesaizi Akaderera Aunogona Kuita Kumba (Nekuti Mabvi Edu Anoda Kuzorora)

Mazita Akanakisa Evana

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Yakachengeteka uye inobudirira yekurovedza muviri routine ndeye chiyero (tinonzwa crunches batanidza zvakanaka neCrunch Bars), asi iyo yakakwirira-yakasimba regimen inongoshanda sezvainogoneka. Kana iwe uchida kumhanya kwako kana kumba HIIT maekisesaizi , ingangove nguva yekuchinjana iyo yemamaira matatu yekumhanya nechimwe chinhu chakareruka pamajoini. Kana zvasvika pakurovedza muviri, kukanganisa kunoreva kuwanda kwesimba rinoitwa pamapfupa ako uye majoini panguva yekurovedza muviri, Tracy Carlinsky uye Lucy Sexton , vabatsiri vedhijitari fitness platform Bond by the Burn tiudze. Maekisesaizi epamusoro-soro anoisa mwero wakanyanya wekukanganisa pamajoini ako uye anowanzo sanganisira imwe nzira yekusvetuka kana kuzununguka. Saka kana iwe uine mabvi ane cranky kana makumbo asina simba, chero chinhu chinosanganisira kuputika, plyometric kufamba (senge kusvetuka jacks ) inogona kukuvadza kupfuura kunaka nekukonzera kuzvimba kana kubvarura mumarunda nemarunda. Maekisesaizi akaderera ndeaya akapfava pamajoini kana anogona kuitwa mukufamba kwemvura, sekufamba, kuchovha bhasikoro, yoga kana pilates.

Asi mafambisirwo epasi-anofambisa haanyanyi kushanda pane zvinhu zvine chekuita zvakanyanya? Kwete hazvo. Vacharamba vachiwedzera kurova kwemwoyo wako uye kupikisa tsandanyama dzako (nenzira shoma shoma pamuviri). Muchokwadi, kudzidziswa kwakaderera kunogona kubatsira kunanga iwo madiki mamhasuru anodzikamisa anotenderedza majoini ako kubatsira kuwedzera simba rako rose, flexibility uye kuenzanisa.

Ndeapi Mabhenefiti Ekuita Kwakaderera-Kuita Maekisesaizi?

Kunze kwekusimbisa mhasuru dzakatenderedza majoini ako, yakaderera-impact maekisesaizi anogona kubatsira kuvaka musimboti simba uye kunatsiridza chimiro. Iwo zvakare sarudzo huru kune chero munhu anopora kubva mukukuvadzwa, zvichienderana nerudzi rwekukuvara uye mhinduro kubva kuna chiremba wako. The Bonded by the Burn duo zvakare vanowana zvichibatsira kusanganisa mune yakaderera-inokanganisa Workout pakati pepamusoro pemazuva ekukanganisa kuwedzera chiyero kumaitiro avo. Nenzira iyi iwe unosvika pakuramba uchishanda uchiri kupora uye nekuwedzera simba rako rekubuda.

Usati waedza maekisesaizi matsva, zvinogara zvakanaka kubvunza murairidzi, mudzidzisi kana chiremba kuti auye nehurongwa hunokushandira, asi hunyoro hwemaekisesaizi asina kusimba hunovaita sarudzo yakanaka kune avo vatsva kushanda kunze, Carlinsky. uye Sexton tiudze. Muchokwadi, chero ani zvake anogona kubatsirwa kubva kune isometric Workout chirongwa, kusanganisira avo vanorovedzera muviri nguva dzose kana tariro yekuenderera kune zvakanyanya kuita seHIIT, kumhanya kana tsiva.

12 Maekisesaizi Akaderera Aunogona Kuita Kumba

Wakagadzirira kupa majoini ako kuzorora? Heano gumi nemaviri-yakaderera-impact mafambiro iwe aunogona kuita pamba chaipo uine zvidimbu zvishoma zvemidziyo. Iwo maekisesaizi-ese akagadzirwa uye akaderedzwa naCarlinsky naSexton-akanyatsogadzirirwa kuparadzanisa tsandanyama dzako uye kupikisa kutsungirira kwako. Famba nemuitiro uyu kaviri (kamwe chete kudivi rega rega remuviri) uine kuzorora kushoma pakati kuti uwane muviri wakazara kurovedza muviri pasina hop imwe chete, kusvetuka, kusvetuka kana kusvetuka.

Equipment Mazano

Kana iwe uri mutsva kune iyi midziyo, mazhinji emafambiro aya anosanganisira maekisesaizi ekugadzirisa ayo akanakira ekutanga-nguva.

1. Exercise Mat
2. Resistance Bands ( looped uye isina-looped )
3. Gliders

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1. Wide Stance Plank Famba

Inoshanda yako musimboti, obliques, quads, maoko uye musana.

Danho 1: Tanga munzvimbo yepuranga netsoka imwe neimwe pane inofambisa. Simudza chiuno chako zvishoma, kuitira kuti zvienderane nemapfudzi ako uye dzvanya kubva pasi zvakaenzana nemaoko ako. Chengeta mapendekete ako akaenzana panguva yese yekuita.

Danho rechipiri: Sundidzira ma glider ari parutivi uye patsanura tsoka dzako kusvika dzakura kupfuura hip-upamhi. Batanidza yako musimboti uye quads kuchengetedza makumbo akatwasuka panguva yese yekurovedza muviri.

Danho rechitatu: Pasina kuzungunusa chiuno, simudza tsoka yako yekurudyi kubva pane inofambisa uye inotsika kuti isangane nekuruboshwe rwako. Bata 1 kusvika 2 seconds wobva wachinja kune imwe glider, uchikwidza rutsoka rwako rworuboshwe kuti usangane nerudyi rwako. Ramba uchifambisa iyi kwe30 - 45 seconds.

*Kugadziridza: Bvisa ma glider uye isa tsoka dzako zvakananga pasi kuti uwedzere kugadzikana.

2. Munhu Anomhanya

Inoshanda yako musimboti, obliques, quads, glutes, maoko uye kumashure.

Danho 1: Tanga wakamira papuranga netsoka yako yekuruboshwe painochinjisa. Isa mapendekete ako pamusoro pemaoko ako uye chengetedza chiuno chako mumutsara nemapfudzi ako.

Danho rechipiri: Benda gumbo rako rekuruboshwe riri pane inofambisa uye dhonza chidya chako kumberi, uchitsvedza tsoka yako pasi, iwe panguva imwe chete uchitambanudza gumbo rako rekurudyi rakasimudzwa kumashure. Kuti udzore kufamba, kotamisa uye dhonza chidya chako chekurudyi uchienda kuchipfuva chako paunenge uchitsvedza gumbo rako rekuruboshwe kumashure kuti udzokere kunzvimbo yekutanga.

Danho rechitatu: Ramba uchifambisa iyi kwe45 - 60 seconds. Chinja mativi uye dzokorora.

* Kugadziridza: Isa tsoka dzese pane imwe glider wodhonza uye woisundira zvishoma nezvishoma uchishandisa makumbo ese.

3. Vanobhururuka Makomo Vanokwira

Inoshanda yako quads, musimboti, maoko uye kumashure.

Danho 1: Tanga munzvimbo yepuranga netsoka imwe neimwe pane inofambisa. Isa mapepa ako pamusoro pemaoko ako uye chengeta chiuno chako chinoenderana nemapfudzi ako.

Danho rechipiri: Dhonza gumbo rimwe mukati wakananga kuchipfuva chako sezvo uchitsikirira imwe kumashure kuti uvake kupokana pakati pe glider nepasi. Ramba uchifambisa iyi kwe15 - 30 seconds.

* Kugadziridza: Bvisa ma glider uye gara uchikwira makomo panzvimbo.

4. Banded Kick Backs

Inoshanda yako quads, glutes, hamstrings, musimboti uye kumashure.

Danho 1: Sunga bhendi redenderedzwa rakatenderedza pamberi pechidzitiro chekurudyi uye nepakati petsoka yako yekuruboshwe. Tanga munzvimbo yakaparadzana squat netsoka yako yekurudyi mberi uye gumbo rekuruboshwe kumashure.

Danho rechipiri: Benda gumbo rako rerudyi uye udzike pasi mubango, uchiunza chidya chako chakada kufanana nepasi. Hinge kumberi kuti uenzanise torso yako pamusoro pechidya chako chekurudyi uchiturika ibvi rako rekurudyi pamusoro pechidzitiro chako kuti usakuvare.

Danho rechitatu: Nekumanikidzana pabhendi, dzorera tsoka yako yekuruboshwe kuti unyatsotwasanudza ibvi rako rekuruboshwe. Bata uchirova. Nekutonga, pfugama ibvi rako uye nhanho tsoka yako yekuruboshwe kumberi kuti udzokere kunzvimbo yekutanga. Ramba uchifambisa iyi kwe45 - 60 seconds. Chinja mativi uye dzokorora.

* Kugadziridza: Svetuka bhendi redenderedzwa kana kushandisa imwe ine tension yakareruka.

5. Deadlift Reverse Lunge neRow

Inoshanda glutes yako , quads, hamstrings, core uye musana.

Danho 1: Rongedza bhendi redenderedzwa pasi pemupendero wetsoka yako yekurudyi wakabata mugumo wakatarisana neruboshwe rwako. Tanga mune reverse lunge stance nerudyi rutsoka mberi, rutsoka rworuboshwe kumashure uye mapfudzi zvakananga pamusoro pehudyu yako. Isa ibvi rako rekurudyi pamusoro pechidzitiro chako uye ibvi rekumashure pasi pehudyu yako. Dhonza mbabvu dzako mukati nekudzika kuti ubatanidze core yako uchisvitsa ruoko rwako rwerudyi parutivi kuti ubatsire kuchengetedza chiyero.

Danho rechipiri: Nemuzongoza wako wakareba, dhonza ruoko rwako rwekuruboshwe kumashure kwemutsara weruoko umwechete paunenge uchirovera ibvi rako rekuruboshwe pasi. Nekutonga, sunungura ruoko rwako rweruboshwe, sunga torso yako mberi uye dzvanya nechitsitsinho chako chekurudyi kusimudza gumbo rekuruboshwe kumusoro uye kudzoka kubva pasi. Zvishoma nezvishoma dzikisa gumbo rako rekuruboshwe kudzokera kunzvimbo yekutanga.

Danho rechitatu: Ramba uchifambisa iyi kwe60 - 90 seconds. Chinja mativi uye dzokorora.

* Kugadziridza: Svetuka bhendi redenderedzwa kana kushandisa imwe ine tension yakareruka.

6. Banded Glider Lunge

Inoshanda yako quads, glutes, hamstrings, biceps, mapfudzi, musimboti uye musana tsandanyama.

Danho 1: Rongedza bhendi refu rekudzivirira pasi pearch yetsoka yako yekurudyi. Bata magumo ebhendi muruwoko rumwe norumwe wokotamisa maoko ako kukona ye90-degree maoko ako akatarisa mukati. Tsiva bhora regumbo rako rekuruboshwe parinofambisa wodzora kumashure kuti udzikise pasi mubanji netsoka yako yekurudyi kumberi. Hinge torso yako zvishoma mberi kuitira kuti huremu hwako hugare muhudyu yako yekurudyi.

Danho rechipiri: Panguva imwe chete dzvanya chitsitsinho chako chekurudyi uye bhora reruboshwe retsoka (pane inofambisa) kuti ikubatsire kumira uye kutwasanudza gumbo rako rekurudyi.

Danho rechitatu: Dhonza kumusoro pamabhande apo iwe unokotamisa gumbo rako rekurudyi uye kusundira glider kumashure. Ramba uchifambisa ichi zvishoma nezvishoma kwe60 - 90 seconds. Chinja mativi uye dzokorora.

* Kugadziridza: Shandisa bhendi rakareruka tension resistance.

7. Banded Glider Kick

Inoshanda yako quads, glutes, hamstrings, biceps, mapfudzi, musimboti uye musana tsandanyama.

Danho 1: Rongedza bhendi refu rekudzivirira pasi pearch yetsoka yako yekurudyi. Bata magumo ebhendi muruwoko rumwe norumwe wokotamisa maoko ako kukona 90-madhigirii maoko ako akatarisa mukati. Tsiva bhora regumbo rako rekuruboshwe parinofambisa wodzikinura pasi mubanji netsoka yako yekurudyi kumberi. Hinge torso yako zvishoma mberi kuitira kuti huremu hwako hugare muhudyu yako yekurudyi.

Danho rechipiri: Kuchengeta gumbo rako rekurudyi uye torso zvakamira, zvishoma nezvishoma dhonza tsoka yako yekuruboshwe mukati sezvaunokwinya zvibhakera zvako kumusoro kumapfudzi ako, uchidzvanya mabiceps ako uye kuchengeta magokora ako ari pedyo nemuviri wako.

Danho rechitatu: Dzikisa maoko nekudzora paunenge uchisundidzira glider kumashure uye kutambanudza zvizere gumbo rako rekuruboshwe. Ramba uchifambisa ichi zvishoma nezvishoma kwe60 - 90 seconds. Chinja mativi uye dzokorora.

* Kugadziridza: Shandisa bhendi rakareruka tension resistance.

8. Criss-Cross Tricep Extension

Inoshanda yako musimboti, obliques, triceps, mapfudzi, musana, zvidya zvemukati uye quads.

Danho 1: Sunga bhendi redenderedzwa rakatenderedza maoko ako uye tanga munzvimbo yepuranga netsoka mbiri pane zvinopenya zvakasiyana.

Danho rechipiri: Criss-yambuka gumbo rako rekurudyi pamberi pekuruboshwe kwako uchitenderedza hudyu yako yekuruboshwe yakavhurika kusvika yaturikidzana pamusoro peumwe neumwe. Shambanura tsoka dzako kuitira kuti mabvi ako arege kubata. Kanda kumucheto wemukati wetsoka yako yekurudyi uye dzvanya chitsitsinho chako chekuruboshwe pasi mugiredhi. Sveta zvidya zvako zvemukati uye dhonza muswe wako pasi kuti ubatanidze musimboti wako.

Danho rechitatu: Kuchengetedza nzvimbo iyi, bata bhandi pasi neruoko rwako rworudyi uye ubate imwe mugumo neruboshwe rwako. Gwira ruoko rwako rwerudyi mukati uchienda kumuviri wako wobva watambanudza ruoko rwako rwekuruboshwe kumashure kuti utambanudze bhande. Nyoresa gokora rako uye udzosere ruoko rwako mukati kuti udzokere kunzvimbo yekutanga. Ramba nekufamba uku kwe45 - 60 seconds. Chinja mativi uye dzokorora.

* Kugadziridza: Isa mabvi ako pane ino glider, zunza tsoka dzako kumashure kune yako glutes uye ita munzvimbo yakapfugama yakamonyoroka yepuranga.

9. Side Plank Pike

Inoshanda yako musimboti, obliques, maoko, musana, zvidya zvemukati uye quads.

Danho 1: Tanga munzvimbo yepuranga neimwe glider. Isa divi rerutsoka rwako rwerudyi pane inofambisa uchirongedza kuruboshwe pamusoro. Chengetedza chiuno chako mumutsara nemapfudzi ako, dzvanya zvakaenzana nemaoko ako uye shandura chiuno chako chakavhurika kuruboshwe uku mapendekete ako anoramba akaenzana. Dhonza tailbone yako pasi pazvitsitsinho zvako uye tora pasi pechiuno chako chekurudyi uchienda kubheji rako kuti udzikamise musana wako.

Danho rechipiri: Kuchengeta mupendero wekunze wetsoka yako yekurudyi wakanamira kune inofambisa, simudza chiuno chako kumusoro uye dhonza mbabvu dzako mukati sezvaunopeta chipfuva chako kuzvidya zvako.

Danho rechitatu: Zvishoma nezvishoma dzikisa zviuno zvako zvichidzika kusvika zvaenderana nechipfuva chako paunenge uchitenderedza hudyu yako yekumusoro yakavhurika wakananga kusirin'i wokwevera pasi pachiuno chako chekurudyi kumusoro wakananga kumbabvu yako. Ramba uchifambisa iyi kwe45 - 60 seconds. Chinja mativi uye dzokorora.

10. Mboro Yakamonyorora

Inoshanda yako core , obliques, maoko, musana, zvidya zvemukati uye quads.

Danho 1: Tanga munzvimbo yepuranga uye isa tsoka mbiri pane imwe glider. Simudza rutsoka rwako rworudyi ugoruyambuka pamberi pekuruboshwe rwako. Batanidza zvigunwe zvako zvepinki uye tsvoda zvitsitsinho zvako pamwe chete. Nyora chiuno chako, mabvi uye zvigunwe 45 madhigirii kuruboshwe.

Danho rechipiri: Chengetedza chiuno chako mumutsara nemapfudzi ako, dzvanya zvakaenzana nemaoko ako uye bata nzvimbo iyi yakamonyoroka uchichengeta mapendekete ako akaenzana. Benda mabvi ako wokweva zvidya zvako zvishoma nezvishoma uchienda kugokora rekuruboshwe.

Danho rechitatu: Mira kamwe chete mabvi ako ari pazasi pehudyu yako uye wotanga kudzvanya zvishoma nezvishoma glider kudzoka kunze. Paunenge uchitwasanudza makumbo ako, chengeta chiuno chako chakamonyoroka uye dhonza muswe wako pasi wakananga kune zvitsitsinho zvako. Ramba uchifambisa iyi kwe45 - 60 seconds. Chinja mativi uye dzokorora.

11. Gliding Tricep Dips

Inoshanda musimboti wako , triceps, mapfudzi, musana, zvidya zvemukati uye quads.

Danho 1: Tanga munzvimbo yepuranga netsoka dzako pamwe chete pane imwe glider. Chengetedza mapepa ako zvakananga pamusoro pemaoko ako uye chiuno maererano nechipfuva chako. Batanidza quads dzako nekukwevera zvidya zvako kumusoro uye kukwevera zvidya zvako zvemukati pamwechete kuti urebese muswe wako wakananga kune zvitsitsinho zvako. Batanidza musimboti wako mukati uye dzvanya zvanza zvako kubva pasi.

Danho rechipiri: Zvishoma nezvishoma hinzva kubva pamapfudzi ako uye wotanga kuyangarara mapendekete ako kumashure seri kwemaoko ako paunenge uchisundira chinoyerera kubva pamuviri wako. Nyoresa magokora ako kuti udzikise maoko ako zvishoma nezvishoma pasi.

Danho rechitatu: Kana maoko ako angomhara, kurumidza kukambaira magokora ako kumberi uye famba uchienda kunzvimbo yakakwirira yepuranga. Ramba uchifambisa iyi kwe45 - 60 seconds.

* Kugadziridza: Isa mabvi ako pamwe chete pane ino glider uye ita kufambisa uku munzvimbo yakapfugama yepuranga.

12. Kukambaira Kwemauto

Inoshanda yako musimboti, maoko, musana, zvidya zvemukati uye quads.

Danho 1: Tanga munzvimbo yepuranga yepamberi netsoka dzako pamwe chete pane ino glider. Chengetedza mapepa ako zvakananga pamusoro pemaoko ako uye chiuno maererano nechipfuva chako. Dhonza zvidya zvako kumusoro uye wodzvanya tailbone yako pasi kune zvitsitsinho zvako kuti ubatanidze yako quads uye musimboti.

Danho rechipiri: Chengeta chiuno chako chakatsiga, kambaira magokora ako kumberi uye kumashure uchitevedza meti. Ramba uchifambisa iyi kwe15 - 30 seconds.

* Kugadziridza: Isa mabvi ako pamwe chete pane ino glider uye ita kufambisa uku munzvimbo yakapfugama yepuranga.

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