Iyi dambudziko rebhootcamp rinosanganisira kuita zvakasiyana-siyana zvekuoma, muviri wose unofambiswa kunogadzirisa matambudziko ose ehutano hwako: simba , kutsungirira , kuenzanisa uye kugona . Pane cardio, kune simba uye kune matani emakemikirini anoita kuti uchengetedze mwoyo wako kuwedzerwa kwematunhu akawanda sezvaunenge uine nguva.
Precautions
Ona chiremba wako usati waedza kuita basa iri kana uine kukuvara, zvirwere kana mamwe mamiriro. Ichi chikoro chakanakisisa chakanaka chepakati nepakati / zvakanyanya zvekushandisa.
Zvishandiso Zvinodiwa
Dumbbells dzakakosha zvakasiyana-siyana, bhodhoro remishonga , ibhola rekuvhiya uye danho kana bhenchi
Nzira yekuita nayo Bootcamp Challenge Workout
- Ita zvidzidzo munharaunda imwe neimwe, imwe pashure peimwe, iine nguva shoma shoma pakati pekuita
- Ita purogiramu imwechete kamwe chete kwenguva shoma shoma, kaviri kwenguva refu
- Gadzirisa basa rako kuti uenzane nehutano hwako huripo, zvigadziriro zviripo uye zvinangwa
Kudziya-Kugadzirira Muviri Wako Kuti Udzidzise
Iva nechokwadi chekuti unopisa nemaminitsi mashanu emakirini chero ipi zvayo kana basa. Edzai danho rinogunzva, kufamba munzvimbo, kufamba kune imwe nzvimbo kana imwe cardio inofamba kuti ropa rako riyerere.
Dunhu 1: Tanga neBurpees
Burpees
Squat uye isa maoko ako pasi pasi pedo netsoka dzako.
Muchikwata chinoputika, svetuka makumbo kumashure mune imwe nzvimbo yekusimudza-up. Dzoka tsoka muchidzoka pakati pemaoko uye simuka.
Wedzera kukwira pamagumo nokuda kwekuwedzera, kana uchida kana, kuti uchinje, fambisa tsoka dzako kumashure pane kusvetuka.
Dzokorora kwemasekondi 60.
Front & Reverse Lunge
Front and Rear Lunges
Kubata miviri yakareba / yakaremara, fambisa rutsoka rworuboshwe mberi kuenda kune imwe nzvimbo.
Dzokera shure kuti utange, kusimudza bheche rweruboshwe kuti ubve muzinga.
Tora rutsoka rworuboshwe kudzokera kune reverse lunge uye shandisa zvigunwe kuti udzoke kutanga.
Dzokorora kwemaminitsi makumi matatu uye shandura mapande.
Pushup Jacks
Pushup Jacks
Tanga muhombe yeplanje uye svetuka makumbo akaenzana panguva imwe chete iwe unonamatira zvidzitiro mumugwagwa, uchienda zvakadzika sezvaunokwanisa. Muchitenderera chinyararire, mutsime uchisimuka, uchikwira netsoka dzako pamwe chete mubhokisi rako.
Sekushandurwa, chengetedza mabvi ako akadzivirira kuchengetedza rezasi kumashure.
Rambai kwemaminitsi makumi matatu, pfuurira zvishoma uye edza mamwe masekondi makumi matatu. Yowza!
Dzokorora Dunhu 1 kana kuti enda kune imwe nharaunda inotevera
Dunhu 2 - Tanga neHarare Reve neMedine Ball Touch
Pamberi Lunge neMed Ball Touch
Bata mushonga wepamusoro wepamusoro uye udzoke zvakare mumugwagwa wakananga wemakumbo nejoko rorudyi.
Svetera gumbo racho mukatekeri apo uye uise bhora rinotungamira nechino. Enda nokukurumidza sezvaunogona!
Dzokorora kwemaminitsi makumi matatu kumativi ose.
Squat neApamusoro Press
Squat nepamusoro Press Press
Simira netsoka dzechikafu-kuparadzana uye ubatisise zvimedu zvako zvepakati kana zvinorema pamapfudzi kana kumativi ako.
Pasi kusvika kune squat uye pinda muzvitsitsinho kuti umire. Panguva imwe chete, shandisa zvigadzirwa zvepamusoro.
Dzokorora kwemasekondi 60.
Pamberi Lunge ne Double Arm Row
Pamberi Lunge ne Double Arm Row
Tora zvigadziko muruoko rumwe uye dzokera shure negiyo rorudyi mumaruva akare neguyo rakarurama.
Tariro mberi, dzoka shure, uye dhonza zvidzitiro kusvika mune imwe mutsara.
Dzokera shure kuti utange uye dzokorora kwemaminitsi makumi matatu usati washandura makumbo.
Side Bridge ne Hip Drops
Side Bridge ne Hip Drops
Nhema kumativi ako akaenzana nechemberi uye tsoka (zviuno nemakumbo zvakapetwa). Isa mabvi pasi pasi kuti uchinje.
Kubata torsi yakasimba, kuderedza muhudyu masendimita mashoma.
Uyai nechiuno uye mudzokorora kwemasekondi makumi matatu kumativi ose.
Dzokorora Dunhu 2 kana kuti enda kune Dunhu 3
Dunhu rechitatu - Tanga neChina Arm Squat uye Shamba
Squat uye Kuramba
Ita mutoro wakaremara (kana kettlebell) uye squat pasi, uchidzinganisa uremu pakati pemabvi.
Simuka, uchinge uchinge uremure kumusoro. Shandisa nguva uye usungirire abs, uchengetedze musana wakananga kuitira kuti urege kuomesa mushure.
Dzokorora kwemaminitsi makumi matatu kumativi ose.
Sliding Side Lunge
Sliding Side Lunge
Isa chidimbu chepagi kana Gliding Disc pasi petsoka dzezasi uye ubatisise mutoro wakaremara kuruboshwe.
Chengetedza uremu muhudyu wekurudyi uye ufukidze mabvi muchikwereti apo iwe unofambisa rutsoka rworuboshwe kunze.
Tora uremu hwepasi kana uchikwanisa.
Dzorera shure, svetera rutsoka rworuboshwe mukati apo iwe umire.
Dzokorora kwemaminitsi makumi matatu kumativi ose.
Sesa & Press
Clean and Press
Tora masimiro akareruka / akaremara ari pamberi pezvitunha uye tambanudza maoko acho mumutsara wakarurama
Flip inowira pasi uye zviyero zvekuti zvive pamusoro pemapfudzi ndokudhinda zviyero zvepamusoro.
Dzorera purogiramu yacho uye dzokorora kwemasekondi makumi matanhatu.
Simba Rokutanga Rinotarisana neScat
Overhead Squat
Mira mumamiriro ezvinhu akareba achitakura chiedza-midzi yezviremba mumaoko maviri.
Tora ruoko rworudyi, kurega ruoko rworuboshwe rwakanamatira pakati pemakumbo. Kutarisa kumusoro kuruoko rwerudyi (zvinosarudzwa) muzasi kusvika muchikwata kusvikira mahudyu ari akafanana kusvika pasi.
Dzvinyirira kumashure, kuchengetedza ruoko uye kudzokorora kwemaminitsi makumi matatu kumativi ose.
Dzokorora Dunhu 3 kana kuenda kune Dunhu 4
Dunhu rechina - Tanga neToe Taps kuenda kuChikwata
Toe Taps kusvika kuDanho
Mira pamberi pechito, staircase kana kuti duku.
Dhafaira kuruboshwe kuruboshwe, chimbidza kuchinja tsoka mumhepo uye tora danho nekona.
Mamwe makumbo ekutsvaga kwemaminitsi 60 anofamba nokukurumidza sezvaunogona!
Split Squat
Split Squat
Kubata miviri yakaremara / yakaremara, pfupa rutsoka rworuboshwe pane imwe nhanho kana chikuva mushure mako
Bhodza mabvi uye udzike muchengeti (gondo rinotangira mushure mutsutso).
Pinda nepamberi chetsitsinho kuti umire uye udzokorora kwemaminitsi makumi matatu uye wobva washandura mapande.
Hammer Curl ne Power Squat
Hammer Curls ane Power Squat
Tora zviremara zvakaremara nemichindwe anotarisana mukati.
Iwe unopinda muchikwereti uye, sezvo chiuno chako chichiburuka, shandisa zviyero kusvika muchirongwa chenyundo apo uchiderera pasi sezvaunokwanisa.
Simuka apo iwe unoderedza masoro uye unodzokorora kwemasekondi makumi matanhatu.
Tricep Kickbacks
Triceps Kickbacks
Chirongwa kubva muchiuno nechemberi chikafu, usisipo.
Dhonza zvikwiriso zvichikwira pedyo nemhepo uye uwedzere mavoko kunze kwako, uine chikamu chekutora.
Pasi uye dzokorora kwemasekondi makumi matanhatu.
Dzokorora Dunhu 4 kana iwe waita!
Zvimwe