1 - Mutangisi Anofamba Nekutengesa Kwakawanda Kubva muFit Body Boot Camp
Fit Body Boot Camp ndiyo inokura nokukurumidza munyika uye inozivikanwa zvikuru muimba yepamusoro yebhoti camp brand, ine mazana emazvimbo munyika yose. Bhizimisi rakasarudzwa remakambani edzimba rinosanganisira kudzidziswa kwevanhu pachavo kubva kune vadzidzisi vane mvumo, kuchipatara chinonzi Proburn afterburn, uye nhungamiro yezvokudya kuti zvive nemigumisiro yekurasikirwa. Tose tiri kubatsira kubatsira vanhu kurasikirwa uye kuchinja kuhupenyu hwavo kwenguva refu. Ndakatanga kambani iyi nokuti ndinotenda mumusasa wekambani yekambani uye kuti inobatsira sei vatengi nevadzidzisi. Hatidi kungokupai kudya; tinoda kukupa zvigadzirwa zvekuvaka ramangwana rako rakanaka.
Aya maitiro manomwe ari akanaka kune vanotanga chero vese vanofarira kuwana maitiro. Pamusoro pekuita basa rimwe nerimwe uchaita masikati makumi mana emabasa uyezve mashure mashanu ekuzorora usati wachinja kune rimwe rinotevera. Nokuda kwemigumisiro yakawanda iwe unofanirwa kuenderera mberi nharaunda yose 3 katatu usati waita kunotonhorera pasi pasi pakupedzisira.
NezveMunyori, Bedros Keuilian
Bedros Keuilian ndiye nheyo uye mukuru mukuru wekukura kwenyika mukukurumidza fitness boot camp franchise: Fit Body Boot Camp. Iyewo ndiye mushandi wekuita muviri wekufananidzira uyo ari kutungamira mazano ekutengeserana, maitiro ebhizimisi uye kubudirira. Mabhuku ake, michina, mabhuku uye zviitiko zvehupenyu zvinobatsira makumi ezviuru zvehutano hwemagariro uye vadzidzisi vemabhizimisi pasi pose vanovaka hurongwa hwakasimba uye hunobatsira. Bedros yakaratidzwa semuenzi uye nyanzvi yeSpike TV's Gym Rescue , uye iye anozivikanwawo se "Hidden Genius" shure kwemazita makuru mazita mumushandi wezvokuita mafungiro kusanganisira vakuru vanozvidzidza vadzidzisi vanoonekwa pamitambo yakakurumbira yeterevhizheni.
2 - Triceps Dhipfu
Ichi chiitiko chiri nyore kuita pamba, tangowana chigaro kana chimwe chakasimba chishandise kushandisa. Takashandisa box plyo munyaya iyi. Tanga ugare nebhokisi shure kwako uye makumbo ako akawedzerwa. Isa maoko ako pabhokisi uye uzvisimudze kusvikira maoko ako akarurama uye zvitsitsinho zvako zviri kukutsigira. Zvishoma nezvishoma udzike pasi kusvikira zvisikwa zvako zvine 90-degree angle, kufema mukati uye kuve nechokwadi kuti chiuno chako hachibatsiri pasi. Zvikwerere zvakare kumashure munzvimbo yekutanga uye dzokorora kwemaminitsi makumi mana.
3 - Dzorera Lunge
Tanga nekumira nemakumbo ako mapfudzi-kuparadzana. Kushandisa netsoka yako yeruboshwe iwe uchadzokera kumashure kuitira kuti makumbo ako aite "V." Zvishoma nezvishoma, iwe uchakotamisa mabvi kusvikira vaviri vari mazinga 90 nejoko rako rweruboshwe zvichida kubata pasi. kuti bhudzi rako risati raenda mberi kwechigunwe, asi rinoramba richienderana nemakumbo ako Chengetedza nheyo yako yakasimba uye yodzokera zvakare yakadzoka. Dzokera kunzvimbo yekutanga nemamwe magumbo kwemaminitsi makumi mana.
4 - Nhanho yekufambisa Ups
Chimwe chiito icho chiri nyore kuita kumba. Tsvaga tafura yakadzika iwe usingafungi kumira kana kushandisa masitepisi mumba mako kana iwe uine ivo, kana kuti iwe unogona kuzviita pasi.
Simira nematanho kusvika kurudyi rwako nemakumbo ako gorofu. Tora kusvika kumatanho kubva kumativi akatarisa rutsoka rwako rworudyi kwose kuenda. Uya nemabvi ako ari kuruboshwe mumabvi akareba, uchiupfugure pane 90-degree angle uye kuputira maoko ako. Dzokera kumashure kunzvimbo yekutanga uye mamwe makumbo kwemaminitsi makumi mana.
Edza Kuwedzera Kushandisa Kushandisa Plyo Box kana Bheni >>
5 - Abs Bicycle
Iye zvino nokuda kwebasa rimwe rekubasa, iwe uzovata pamusana wako pasi uye nemakumbo ako mu "tafura-kumusoro." Mabvi ako anofanira kunge ari pa-degree-90 angle. Wedzera rutsoka rwako rworudyi kunze uye kure nemuviri wako, kuve nechokwadi kuti urichengetedze pasi, uchikwevera rutsoka rwako rworuboshwe pedyo nemuviri wako. Panguva imwe chete shandisa yako yakatarisana nehombodo kugunzva mabvi ako. Kurumidza kutsvaga shure uye mberi pakati pemakona, kuve nechokwadi chekuchengeta nheyo yako yakasimba kwemaminitsi makumi mana.
6 - Dynamic Plank
Zvadaro tichaenda kutora plandi uye kuwedzera chimwe chinhu zvishoma pane izvo. Kutanga, iwe uchatanga nemabvi ako pasi uye maoko ako achikutsigira iwe sekuti iwe uri kuda kupedzisa kusimudza kubva pamabvi ako. Ruoko rumwe pane imwe nguva, zvidzike pasi pamakumbo ako, kuve nechokwadi kuti uchengetedze nheyo dzako zvakasimba uye dzoka zvakare. Dzokera kunzvimbo yekutanga uye dzimwe nhengo dzemaminitsi makumi mana.
Edzai Zvimwe Zvinyorwa-Kusimbisa Mazivo >>
7 - High Knees
Ichi chiitiko chiri kuwedzera mamwe cardio pane zvaunogara uchipisa mafuta. Tanga nekumira nemakumbo ako mapfudzi-kuparadzana. Iwe unouya nehomwe imwe kusvika kukwidza kukwirira, kupfugama pamabvi pane 90-degree angle. Rambai muchiedza zvigunwe zvenyu uye muchikurumidza shandura pakati pemakumbo kwemaminitsi makumi mana, muchiva nechokwadi chekufema zvikuru mukati mekushanda.
8 - Muchikwata cheMakomo
Ichi ndicho chimwe chiitiko chemadiodio, zvakakosha kusanganisa cardio uye high-intensity simba inobatanidzwa pamwechete kuitira kuti mafuta ekupedzisira apise. Tanga pane imwe nzvimbo yekutangira, kuve nechokwadi chokuti maoko ako nemashure zvakananga. Uya nemabvi ako akakodzera kumusoro kwechipfuva chako, uite chokwadi kuti uchengetedze nheyo yakasimba. Iye zvino iwe uri kuenda nekukurumidza kushandura makumbo, uchiita kuti uchengetedze fomu yakarurama, kwemaminitsi makumi mana.
Kuda Zvimwe Cardio? Edza Idzi Rope Rope Runodzidzira >>
9 - Hip Flexors (Cool Down)
Mushure mekuita basa rakanaka, zvinokosha kuti uite zvimwe zvinotonhorera pasi kudzidzira kutambanudza misungo yako uye kuchengetedza ropa richiyerera kunzvimbo dzakarurama. Izvi zvinotonhora pasi zvinotarisa pane zviduku uye zviuno. Iwe uchaenda pasi pamabvi rimwe nemaoko ako achizorora pamabvi akagadzika pamberi pako. Zvishoma nezvishoma iwe unotamira mberi, ruramisa mabvi ako kumashure kusvikira iwe uchinzwa wakatarira mberi kwegumbo rako uye muchiuno. Gara kwemaminitsi anenge 30 kune rumwe rutivi.