Mhembera, Huru, uye Mheto NeBhirwere Rokuita Muviri uye Mishonga Ball

Kuoma Kushanda Kubasa kweCore uye Glutes

Kubatanidza mishonga bhora nebhobho rekurovedza inzira yakanaka yekusimbisa yako abs uye kushanda pakutsungirira nekudzikama. Ichi chikoro chinoshandisa nzira dzakasiyana-siyana uye dzakanyanyisa dzinotarisa pamusoro, glutes, mahudyu, uye mahudyu.

Zvimwe zvinofamba zvinoda kuwanda kwakanyatsogadzikana uye kugadzikana, saka edza basa iri pedyo nedusvingo kana chimwe chinhu chaunogona kubata paunenge uchiita izvi.

Precautions

Ona chiremba wako kana iwe uine zvirwere kana zvirwere. Iva nechokwadi chekuti wakanyatsosununguka kushandisa bhodhi yekurovedza usati waedza izvi zvidzidzo.

Maitiro Okuita Basa Rokuita

Shandisa izvi mazano uye mazano:

• Kushamwaridzana nemaminitsi mashanu emoto cardio zvakadai sokufambisa kufamba.
• Ita basa rimwe nerimwe sezvinorayirwa.
• Vatangesi: Ita 1 ye 10 kusvika ku16 inodzoka zvakare.
• Pakati pepamusoro / Akafambira mberi: ita 1 kusvika ku3 seti 10 kusvika ku16 zvakare.
• Simbisa bhora pamusoro pemadziro kana chigaro chekugadzikana mune mamwe maitiro

Advanced Ball Leg Extensions Ne Medicine Ball

1. Ita bhodhi rekushandisa iri pasi pekumusoro kwako kuti uite yako abs uye kugadzirisa mahudyu.
2. Tora bhora remushonga zvakananga pamusoro pechifuva chako uye uone kuti mabvi ako ari pamakiromita 90.
3. Deredza zvanza zvako shure kwako panguva imwe chete uwedzere gumbo rorudyi rakarurama.
4. Dzokera kunotanga uye dzokorora, kushandura makumbo kwe10 kusvika ku16 zvakare.

Nechinetso chiduku chekuenzanisa, ita gumbo rinowedzera pasina mushonga bhora.

Medicine Ball Squat uye Squeeze

1. Nokuda kwechikwata ichi, isa shure kwako kumadziro ane mahudyu uye mapepa macare.
2. Gara pasi kusvikira mabvi ako ari pamakiromita 90, nemabvi ako pamakumbo ako uye uremu hwako muzvitsitsinho zvako.
3. Dhidza bhodhoro remishonga kana tirasi pamusoro pemabvi ako uye ubatisise kwemaminitsi gumi nemashanu kana kupfuura.
4. Dzokorora 2 kusvika 3 katatu.

Medicine Ball Mufananidzo 8 Mhembwe

1. Nokuda kweizvi, tanga uri munzvimbo yakagadzikana nejoko rako rorudyi mberi uye iwe bhesi pamusoro pechidzitiro chako.
2. Pasi kusvika kune mhepo kuunza bhora pasi kuruoko rwako rworudyi.
3. Ruramisa mabvi ako, uise bhora zvakananga kumusoro.
4. Zvadaro dzokera kumashure mumugero, uchizadza bhora kumhepo yakatarisana.
5. Kushanda kwemishonga ibhola kuchaita sechiratidzo 8.
6. Dzokorora kune rumwe rutivi.

Medicine Ball Knee Rolls

1. Nhema pasi pasi nemakumbo ako achizorora pane bhodhi rekushandisa, mabvi akadzikamisa, uye bhora remishonga pakati pemabvi.
2. Tora zvanza zvako kumativi kuti ugare wakasimba.
3. Zvishoma nezvishoma dhonza bhora kurudyi sezvo iwe unogona kunyatsogona, uchinzwa chinangwa chichiita.
4. Dzokera kumasviki uye iwe kuruboshwe.
5. Dzokorora zve 15 reps (1 rep uye kune kurudyi uye kuruboshwe).

Bhuku Rinofamba

1. Gara pabhola nemaoko mushure memusoro (zvakaoma) kana kuti ukazorora pabhora, uye iwe usina kubatanidzwa.
2. Zvishoma nezvishoma famba mberi, uchiputira torsi yako pasi pabhora.
3. Famba kune imwe nzvimbo yepamusoro pepamusoro, uye musoro wako nemutsipa zvakatsigirwa uye zviuno zvako zvakasimudzwa.
4. Zvishoma nezvishoma famba, uchiuya kusvika kune imwe nzvimbo.
5. Dzokorora zve 15 zvakare.

Mwenje Yakasimba Nemishonga Ball Rotations

1. Tanga uri munzvimbo yakagadzikana, nejoko rako rorudyi mberi, kuruboshwe kuruboshwe zvakare.
2. Bata bhodhoro remishonga nemaoko ako zvakananga kunze.
3. Kuchengetedza muviri wako wepamusoro wakagadzikana, shanduka kubva pachiedza chako kuti uise maoko ako kumativi ose mumuviri kurudyi.
4. Kudzokera kune imwe nzvimbo uye iye zvino kuruboshwe, kuchengetedza kufamba kunonoka uye kudzora.
5. Dzokorora 8 reps, uye shandura makumbo uye uzadzise rimwe divi re 8 reps

Med Ball Ball in the Ball

1. Nhema inotarisana nepamusoro pebhora rekushandisa uye kubata bhora remishonga mumaoko maviri.
2. Sezvo iwe uchibvumirana newe, tambanudza chikamu chako chepamusoro kubva bhora ugoenda mishonga bhora kusvika kumusoro.
3. Deredza mishonga ibhola pasi, uchitora maoko ako zvakananga shure kwako.
4. Dzokorora zve 15 zvakare.

Bhura Squeeze uye Simudza

1. Nhema kuruoko rwako rworudyi nebhokisi rekushandisa pakati pekupenya kwako, kuchidzikisa kuti uibate panzvimbo.
2. Chengetedza mahudyu ako akavharwa uye usasimbiswa kusimbisa muviri wako.
3. Dzvinya mukati mako mahudyu uye usungirire chiuno chako uye zviputi zvechiuno kuti usimise bhora mumhepo.
4. Deredza ibhola uye dzokorora usati washandura mativi.
5. Dzokorora zve 15 zvakare.