1 - Shingaira Sezvaunofunga Pamba
Unoda mutumbi wevanhu vakakurumbira? Neimwe basa rakaoma nekuzvitsaurira, unogona kukwanisa kuzviwana. Unotenda kana kwete, vanozivikanwa vanoita basa rimwe chete iro isu tose tiri kuita. Uye vazhinji vanozivikanwa ndevashandi vekuita zvekare. Saka ivo havasi ivo vakanyatsonaka mune zvekurovedza.
Zvechokwadi, vanozivikanwa vanogona kukoka vadzidzisi vadzidzisi, sa JR Allen. JR akarovedza vashandi vakakwirira uye nyenyeredzi kusanganisira kunyora artists Bridget Kelly, Starshell naMaria J. Blige. Akatobatsira Maria J. Blige kuwana mutumbi waakashandura pachivharo cheShape magazine.
Saka ndakabvunza JR kana aizogadzirisa basa rako. Uye akaita!
2 - Wemudzidzisi Mudzidzisi JR Allen
Nyanzvi inyanzvi JR Allen anoshanda nevanozivikanwa, asi anodzidzisawo vanhu vanofanana nesu. JR inopa maitiro ehutano hwehutano uye hutano hwakanaka kuburikidza nekambani yake 2daybefit. Akagadzira chimiro chakareruka muviri wekudzidzira muviri senzira yakanaka yekuderedza uremu uye kugadzikana kumba. Kana iwe uchizviita nguva dzose, iwe unogona kutarisira kuona mhinduro chaiyo. Zvechokwadi iwe unogona kunge usingave munhu akakurumbira, asi iwe unogona kutarisa uye unonzwa seumwe.
3 - Shingaira nokuda Kwekuda Kushanda Kwako
Kuti uite maitiro aJ JR anozvidzivirira, unofanira kushandisa mbiri dzechidiki. Hapana zviremba pamba? Hapana dambudziko. Ingoita zvitevedzeri zvisina zviyereso, kana kushandisa mabhodhoro emvura akazara kana mapupa emaspini kuti uwedzere kumira. Zvadaro zvishoma nezvishoma kuwedzera uremu kana iwe uchinzwa wakasimba uye uchikodzera.
Basa rako rokudzidzira kumba rinotanga nekudziya, uye rinofamba kuburikidza nezvikamu zviviri apo iwe unoita "mazamu" akawanda ezvidzidzo. Zvino iwe unopedzisa nekunaya kwakadzika. Basa rose rinofanira kutora anenge maminitsi makumi matatu.
Kuti uite muviri wose wekudzidzira muviri, tsvaka nzvimbo yakajeka uye isina mahwindo kana zvimwe zvipingamupinyi. Shandisa mifananidzo semuongorori wekufamba kuburikidza nechiito chega chega nemafomu akanaka. JR inokurudzira kuti iwe ushandise pfungwa paunoshandisa. Usanyatsozvifungidzira iwe woga kana iwe uchinzwa uchirwara nenzira ipi zvayo.
Danho 1: Pedzisa 5 Minute Dynamic Warm-up
Kugadzirira muviri wako kuti uite basa rakawanda, ita zvinotevera:
- 20 kusvetuka jacks
- 20 squats
- 10 kukwira ups
4 - Muviri Wakadzidzira Kuita Pamba
Total Body Body Workout: Chikamu Chokutanga
Panguva yeChikamu Chekutanga cheUnited Home Workout, iwe unopedzisa zvitatu zvakasangana zvezviitiko zvinotevera kushandiswa: kushandura mapapu, kuputika kwechikwata, mapandi uye mapapu emativi. Izvi zvinobatsira kubatsira kupisa mafuta uye makoriyumu paunenge uumba muviri wakaderera uye wepakati. Shandisa tsanangudzo yaJ JR nemifananidzo sekutungamira kwako kuti uchengetedze maitiro akanaka mumabasa ose ega. Chikamu Chekutanga chinofanira kutora maminitsi gumi kuti apedze.
- Kushandura mapapu : Enda mberi nerutsoka rworudyi, uchengete musana wako wakarurama. Bhenza gumbo rako rokuruboshwe pane angle 90 degree. Unodzokorora 15 pamakumbo ose, kushandura mativi.
- Squat inoputika: Kubva panzvimbo yemajaya inokwira kumusoro mumhepo uye dzoka kunzvimbo ye squat. Dzokorora kwemaminitsi 45.
5 - Ita Unhu Hwakanaka Hwakanaka Nekuita Maitiro Okudzidzira
Unoda here abs yevakakurumbira? Dhipatimendi rekushandisa rinogona kukubatsira kuti uwane. Ichi chinokosha chinonyanya kukosha chikoro chekunyanya muzvidzidzo gyms nehutano makirasi munyika yose.
Plank: Bata nzvimbo yeplanha pahuma yako kana maoko (kana yakagadzikana) Iva nechokwadi chokuti musana wako wakarurama uye hausi uye glutes (butt muscle) yakasimba. Bata kwemaminitsi 45.
Basa repandi ndiyo nzira yakasimba yekusimbisa masumbu mumutsara wako, kusanganisira mimba uye mushure mushure. Kana iwe usingagoni kuchengetedza nzvimbo yacho kwemaminitsi 45, tanga ne 15 uye uvakire kubva ipapo.
6 - Fungidzira Mawere Emhando Nezvikamu Zvomukati
Ichi chiitiko chinotevera chichakubatsira iwe kuveza mitsipa yakatsvuka-carpet yakagadzirira. Rutivi rwenharaunda runobatsira kuumba mahudyu ako, mhuru dzako uye yako glutes (yako yakapambwa!)
Nzvimbo yakasungirirana nemapiritsi: Kubva pane zvematongerwe enyika, enda kune kurudyi. Rutsoka rworuboshwe rwakananga kana mabheji akakodzera achikotama, asi usakotama bhino kupfuura zvigunwe zvako. Nhumbi dzinogara pasi kune rumwe rutivi rwegumbo rako rokurudyi. Dzvinyirira kubva kumakumbo ako okurudyi kuti udzoke kunzvimbo yakamira uye uite biceps curl nemaoko ose maviri. Edza kushandisa 5 -10 pound weight. Dzokorora kanomwe dzimwe shanduko.
7 - Bvesai Maoriro uye Simbisai Muviri Wose
Sezvaunoramba uchiita mukurumbira wako wekuita basa, unoita mazamu matatu emakiritsiro aya: mapuranga, mabheti akareba, kushandura kwechikwata uye squat push-press. Zvakare, shandisa mapikicha aJ JR seanokutungamirira kuti uwane fomu yakanaka. Inofanira kutora maminitsi gumi kuti apedzise chikamu ichi.
- Plank Rows: Tanga muhomwe yepangi uye mushure mutsara kamwe chete. Chengeta murara wako pedyo nemuviri uye uutakure 3- 4 inches yakakwirira kupfuura musana wako. Chengetedza musana wako wakasimba uye usafuratira muhudyu mako. Unodzokorora 15, dzimwe shanduko.
- Kukwirira Kwemakumbo : Mhanya munzvimbo nemabvi akasimudzwa zvakakwirira sezvinogona kwemaminitsi 45. Izvi zvichaita kuti mwoyo wako uwedzere uye kukubatsira iwe kupisa mafuta akawanda uye makoriyori.
Izvi zvinowedzera kuwedzera kwemwoyo wako uye kusimbisa masimba mumuviri wako wose.
8 - Zvimwe Zvinyorwa zveChingwa zvinokwira kuBlast Fat
Basa rinotevera rinonzi kushandiswa kwechimwe chinhu. Inobatsira kusimbisa nekujekesa mishonga mukati uye kumativi emimba yako.
Kushandiswa Kwakafanana: Iwe uchada kuva pasi nokuda kwekuita basa iri. Shandisa chikwata kana iwe unobatsira. Tanga nekuisa pamusana wako uye kuenda kunzvimbo yakashata. Makumbo acho akadzikamisa uye akadzika makumbo anoramba akafanana nechomukati uye anobva pasi. Shandurai torto yenyu kuitira kuti muuye nekodzero kumabvi enyu ekuruboshwe. Zvadaro zvimwe zvikamu. Edza kusatora musoro wako paunenge uchifamba nemutambo uyu kwemasekondi makumi matanhatu.
9 - Unhu-Hwakanaka-Squat Challenge
Ramba Uchida Kubasa Kwaunogara Pamwechete ne Squat Push Press. Ichi chiitiko chinonetsa chichasimudza mwoyo wako nekubatsira kuvaka simba mukati memuviri uye kumusoro. Inobatsirawo kugadzirisa makumbo ako, zviuno, mahudyu uye mapepa.
Squat push-press : Iwe unoda kushandisa 5-10 pound weight yeizvi kana zvichibvira. Tanga pane chikwata chechikwereti, uye gumbo rako riri pamabvi ako uye shure kwako zvakananga. Edza kuchengeta uremu hwako muzvitsitsinho zvako. Slide inotevera inoratidza nzira yekupedzisa basa iri.
10 - Unofambisa basa: Cool Down
Kuti apedze Squat Push Press, simudza kubva pachikwata chako chechikwata uye tambanudza maoko ako pamusoro. Dhinda uchishandisa zvitsitsinho zvako kusimudza zviyero zvakananga mumhepo. Sezvaunofambisa kubva ku squat position uye kubva pane zvitsitsinho zvako, shandisa zviyero zvakananga mumhepo. Dzokorora basa iri 15 nguva.
Pedzisa hurukuro yepamusoro yeimba yekunakidza nekunonoka pasi. Ita maminetsi mashanu kusvika ku10 kutambanudza kutambanudza muviri. Shanduro yakatambanudzwa ingasanganisira kusabata zvigunwe zvako zvechigunwe kana kuti gaka / gwai rinowira pamaoko ako nemabvi. Iwe unogonawo kushandisa purogiramu yemapurisa kuti udzike shure kwako, kumashure kwemakumbo nemhuru.
Fadzai pakuzadzisa JR Allen mukurumbira wekuita kumba! Unoda mamwe mazano ekugadzirira kubasa here? Tarisa Kuti Ungatanga Sei Kurasikirwa Kwemafuro Pamba paKudya kwekudya uye kushandisa mazano mazano uye kuungana neni pa Facebook nekuda kwezvokudya zvezuva nezuva, mapeji, uye kushandisa mazano.