Kaia FIT Functional Training Workout Routines for Women

Icho chokwadi chinosuruvarisa kuti zvizhinji zvezvirongwa uye mapurogiramu ekugadzirira zvinonzwa kunge zvakafanana nemapoka emukomana. Izvo zvinokonzerwa nemapurotini-akafuridzirwa uye grimaces hazvisi kuita kuti vakadzi vanzwe vakagamuchirwa, uye zvinotyisa zvinotarirwa pamusoro pavakadzi vane ushingi vanoda kuenderera mberi muimba yepamusoro yeimba yepamusoro zvakakwana kuti vakwanise kupa kunyange vakadzi vanovimba zvikuru ivo heebie-jeebies.

Asi, nhau dzinoputika: Zvinotyisa zvinenge zvisiri chikonzero chekusiya basa rako. Simba rekudzidzisa, kunyanya basa rekudzidzira maitiro ekudzidzira maitiro akarongerwa kutsigira kufamba kunoitwa muupenyu hwezuva nezuva, chinhu chinokosha mukusimudzira utano hupenyu hwose. Kana iwe usingadi kupedza maitiro ako ekuzvidzivirira kusachengetedza maziso ekuda-kuva Rambo uchirembera pedyo ne squat rack, pane chirongwa chiri nani: mapurogiramu ekudzidzira uye gyms inotungamirirwa nevakadzi, kwevakadzi.

1 - Boot-Kushanda Kushanda Kushanda Kushanda Kwakagadzirwa nevakadzi, kwevakadzi

Kaia FIT ndeimwe yakadaro yakashanda fitness uye mararamiro epurogiramu ne 59 nzvimbo muzvikamu zvishanu (Texas, California, Nevada, Idaho, uye Colorado). Maererano naKaia FIT Co-Founder, kambani iyi, "Yakagadzirwa pachirevo chokuti vakadzi vose vari vatambi.Kaia FIT inopa vatori vechikamu mukana wekurarama hupenyu hwakanakisisa kuburikidza nokuvapa matanho anodiwa kuti vaite zvidzidzo zvakadzidziswa uye zvakafuridzirwa kana zvasvika pakudya, muviri uye utano hwakakwana. "

Inzwi rakanaka legit, chaiko? Ndiani asingadi kurarama hupenyu hwavo hwakanakisisa? Uye zvakadaro, haisi tsanangudzo yakajeka yekuti Kaia FIT workouts inoshanda sei. Paakabvunzwa, Loos akawedzera, "Kaia FIT kushanda kunosanganiswa kwemisungo uye kushanda zvakanaka , zvichibatsira kuchengetedza vatori vechikamu kubva pakurova zvikwata sezvavanotevera [zvinangwa] pavanenge vachiwedzera simba rose rekuita mabasa ezuva nezuva.Kaia FIT inonyanya kupa vakadzi vakadzidza izvo zvinoitika mumagariro eboka. "

Kana uchiri kuvhiringidzika pamusoro pemashoko aya ose anorevei, Loos akaenda kusvika pakupa muenzaniso weKaia FIT wokuvhima zvakananga kune vaverengi. Edza zvishoma zvaanofarira zvaunofunga kuti uedze-fambisa kubasa kumba.

2 - Funga Munyika Yose

Dzokorora 4x kana kubata paki imwe neimwe kwemaminitsi makumi maviri, uchidzokorora kaviri

1. Tanga nebhokisi refu, uchiita kuti uchengetedze nheyo yako yakasimba uye mahudyu akadzika pasi uye akabata.
2. Kushandisa uremu wako kuruoko rwako rworuboshwe uye gumbo, mupumburu kusvikira iwe uri mudivi remanotsi rinotarisana mberi uye uchibata. Simudza ruoko rwako nechepamusoro kubva kune imwe nzvimbo yepamusoro kune dambudziko rakawedzerwa.
3. Shandura uremu hwako kusvikira iwe uri muhomwe yepamusoro yakatarisana nedenga, uchichengetedza zvakasimba uye zvakasimba. Mumuviri wako unofanirwa kugadzira mutsara wakarurama kubva pazvitsitsinho kusvika kumusoro.
4. Zvadaro tora uremu hwako kuruoko rwako rworudyi uye gumbo kusvikira iwe wakatarisana kune rumwe rutivi kune rumwe rutivi rwepande uye ubatisise.
5. Dzokera kumusoro yakakwirira plank.

3 - Triceps Extension

Kaia FIT vashandi vanoshandisa mashizha uye vakashongedzwa sandbags avo vanonzi nerudo "hand bags." Ita yako pachako kana kushandisa dumbbell kana kettlebell kuti upedze basa iri.

Zvose zvikamu zvitatu zvekudzokorora, kana kupedzisa Tabata yemaminitsi makumi mana emaminitsi makumi maviri, basa rega, maminitsi gumi anozorora makumi masere. Unokwanisa kutora app Tabata timer pafoni yako kuitira kuti uchengetedze nguva dzenguva yako.

1. Zvichida mira nemakumbo ako futi-yakafara zvakasara, kana kuti pane imwe nzvimbo yepamusoro lunge (sezvakaratidzwa). Iva nechokwadi chekuti chinangwa chako chakasimba, nekudzivirira chikamu chako chemuzasi nekudhonza bhomba rako kumimba mako ako uye kubata pfupa rako zvishoma pasi.
2. Tora bhanhire rejecha kumusoro uye maoko ako zvakananga, uye bhanisa maoko ako kumashure kusvikira wakasvika kusvika 90-degree angle. Ita chokwadi chekuchengeta zvipfeko zvako zvakatambanudzwa mukati pekunzwa kwako.
3. Shingairira jecha rejecha riri kumusoro, kuchengetedza maoko ako epamusoro zvakasimba sezvaunoshandisa yako triceps kusimudza bhegi kumusoro.

4 - In and Out Out Squats

Mukati nekunze zvikwata zvakakosha pakuvaka mararamiro akasimba uye kuwedzera mapeji emotokari kubasa rako.

Zvose zvizere zvitatu zvemasvondo gumi nemashanu, kana kupedza Tata yemaminitsi makumi mana emaminitsi makumi maviri, masvondo gumi anozorora makumi masere kumativi ose.

1. Tanga mumamiriro ezvinhu akadzika pasi squat uye usvike pasi. Iva nechokwadi chekuti uchengetedze zvakakodzera fomu yemauto, nekunyorera, chifukidzo, uye guta zvakare. Tora nheyo yako yakasimba kuti udzivirire pasi yako pasi.
2. Ita, uise makumbo ako pamwe chete, uye svetera kusvika pasi. Ramba uchinge uchinge uchienda mberi uye mberi pakati pepakati uye shoma squat.