Yesani kulimbitsa thupi kwa Anna Victoria's Intense Bodyweight Shred Circuit Workout

Zamkati

• Dera 1: Thupi Lotsika
• Dera 2: Thupi lakumtunda
• Dera 3: Thupi Lonse
• Onaninso za

Kumva zolimbitsa thupi komanso wophunzitsa ovomerezeka Anna Victoria amakhulupirira zolemera zazikulu (tawonani zomwe akunena za kukweza zolemera ndi ukazi) - koma sizitanthauza kuti samachita masewera olimbitsa thupi. Mu mtundu waposachedwa wa pulogalamu yake yolimbitsa thupi, Fit Body with Anna Victoria, amapereka mitundu itatu ya mapulogalamu olimbitsa thupi: Kudula (kulimbitsa thupi kwambiri), Kamvekedwe (zolimbitsa thupi), ndi Chosema (zolimbitsa thupi zolemera).

Apa, amagawana zolimbitsa thupi zolimbitsa thupi kuchokera ku pulogalamu yake ya Shred yomwe ipitilira zonse zomwe mumaganiza zolimbitsa thupi. Imaphatikiza zolimbitsa thupi ndi kuyenda kwa mtima, imagawika m'magawo atatu akulu (thupi limodzi lotsika, thupi limodzi lokwera, ndi gawo limodzi lathunthu). (PS Pano pali kusiyana pakati pa kuphunzira dera ndi kuphunzira kwakanthawi.) Minofu yanu siyiyaka kuyaka ndipo kugunda kwa mtima wanu sikungakhazikike mpaka mutamaliza ndi chinthu ichi. (Ngati mukumvadi kulemera lero, yesani kulimbitsa thupi kwake koyipa m'malo mwake.)

Momwe imagwirira ntchito: Mudzachita kusuntha kulikonse pansipa kuti muwone kuchuluka kwa kubwereza, ndikubwereza dera lililonse katatu musanapite kwina. Pumulani ngati pakufunika pakati pa dera lililonse.

Mufunika: Palibe koma kulemera thupi kwanu ndi malo ena

Dera 1: Thupi Lotsika

Kubwerera Kumbuyo + Curtsy Lunge

A. Imani ndi mapazi pamodzi ndi manja atakumbatira kutsogolo kwa chifuwa.

B. Yendani phazi lalikulu kumbuyo ndi phazi lamanja, kutsikira kumbuyo mozungulira mpaka mawondo onse atapindika pa madigiri 90.

C. Lembani phazi lamanzere kuti muyime, ndikuponda phazi lamanja pafupi ndi lamanzere.

D. Yendani phazi lakumanja chammbuyo ndi kumanzere kuti muwoloke mwendo wakumanja kuseri kumanzere, pindani mawondo onse kuti mutsike popindika.

E. Dinani kuphazi lakumanzere kuti muyime ndikubwerera kumalo oyambira. Ndiye 1 rep.

Chitani maulendo 8. Sinthani mbali; bwerezani.

Sumo Squat Jump

A. Imani ndikutambasula mapazi, zala zakulozedwa pang'ono ngodya za 45-degree.

B. Lowetsani mu squat yakuya, mpaka ntchafu zikufanana ndi nthaka.

C. Imani modumpha ndikudumpha pansi, ndikukankhira m'chiuno patsogolo.

D. Bwerani mofatsa ndipo nthawi yomweyo tsikani mu sumo squat kuti muyambe rep.

Chitani 12 mobwereza.

Mlatho wa Glute wa Mwendo Umodzi

A. Gona chafufumimba pansi ndi mapazi athyathyathya ndi mawondo kuloza ku denga. Sindikizani kumapazi onse awiri kuti mutulutse m'chiuno, ndikukulitsa mwendo wakumanzere kuti mupange mzere wolunjika kuchokera mapewa mpaka chidendene chakumanzere kuti muyambe.

B. Kumangirira pachimake, tsitsani m'chiuno kuti mugwire pansi.

C. Dinani kuphazi lakumanja kuti mukweze chiuno ndikubwerera kumalo oyambira.

Chitani maulendo 8. Sinthani mbali; bwerezani.

Jumping Lunge + Squat Jump

A. Yambani pamalo omata ndi mwendo wakumanja kutsogolo. M'munsimu mukuyenda mpaka mawondo onse apindika pa madigiri 90.

B. Dumpha ndikusinthana miyendo, kutsikira kumtundu wamiyendo yakumanzere.

C. Dumpha ndikusinthana miyendo, kutsikira kumiyendo yamiyendo yakumanja.

D. Lumpha ndi kutera ndi mapazi otalikirana pang'ono kuposa m'lifupi m'lifupi mapewa, kutsika mu squat. Imani modumpha ndikudumpha pansi.

E. Bwerani pang'onopang'ono, ndipo yambani kuyankha kwina kutsidya lina.

Chitani maulendo 8.

Dera 2: Thupi lakumtunda

Commando + Push-Up

A. Yambani pa thabwa lalitali.

B. Gwetsani pansi pa chigongono chakumanja, kenako chigongono chakumanzere, kuti musinthe kupita kutsika.

C. Dinani kumanja kwadzanja, kenako lamanzere kuti mukweze thabwa lalitali.

D. Kuchita kukankha-mmwamba. Bwerezani, kuyambira pomwepo ndi dzanja linalo.

Chitani 4 reps.

Chule Akulumpha + Bwereranso

A. Imani ndi mapazi okulirapo kupingasa m'chiuno mopingasa.

B. Bweretsani mikono mmbuyo, kutsikira mu squat pang'ono. Yendetsani manja kuti mulumphe patsogolo, ndikutera mofewa mu squat.

C. Sewerani chammbuyo kuti mubwerere pomwe idayambira.

Chitani 4 reps.

Kukankhira-Mmwamba-Manja Akuzandima

A. Yambirani pamalo apamwamba.

B. Yendani kumanzere kumanja, choncho ili pansi pa chifuwa, kenako yendani kumanja, zala zikuloza chammbali.

C. Kuchita kukankha-mmwamba.

D. Yendani manja kumanzere kuti mubwererenso mbali inayo.

Chitani maulendo 4 mbali iliyonse.

Jump Yoyenda-ndi-Mbali Pitani + Kukankha

A. Imani ndi mapazi okulirapo kupingasa phewa m'lifupi. Lowetsani mu squat mutagwira manja patsogolo pa chifuwa.

B. Lumphani kumanja, ndikutera mofewa mu squat.

C. Ikani manja pansi ndikudumpha mapazi kubwerera ku thabwa lalitali. Kuchita kukankha-mmwamba.

D. Lumphani mapazi mmwamba m'manja ndikukweza pachifuwa kuti mubwerere ku squat. Pitani mbali inayo kuti muyambe kuyankha kwina.

Chitani 4 reps.

Dera 3: Thupi Lonse

Kuphulika Lunge

A. Yambani pamalo olumikizana ndi mwendo wamanzere mtsogolo.

B. Pansi mpaka pakhosi mpaka mawondo onse ali pamakona a 90-degree, dzanja lamanzere patsogolo.

C. Kanikizani mwamphamvu kuphazi lakutsogolo kuti mukweze pansi, ndikuyendetsa mkono wakumanja patsogolo.

D. Bwerani pang'onopang'ono ndikutsika pang'ono kuti muyambe kuyambiranso.

Chitani maulendo 8 mbali iliyonse.

Mbalame Yogulitsa Mbalame

A. Yambani pamalo a tebulo pazinayi zonse, mapewa pamwamba pa mawondo ndi m'chiuno pamwamba pa mawondo.

B. Paphata pa Chichewa 185 tambani mwendo wakumanzere, tambasulani dzanja lamanzere kutsogolo pafupi ndi khutu, ndipo tambasulani mwendo wakumanja chammbuyo mogwirizana ndi chiuno.

C. Gundani chigongono chakumanzere ndi bondo lamanja kuti mukhudze pansi pa batani.

D. Wonjezeraninso kuti muyambe rep yotsatira.

Chitani mobwerezabwereza 12 mbali iliyonse.

Okwera Mapiri

A. Yambani pamalo okwera matabwa.

B. Kuyendetsa bondo lililonse moyandikira pachifuwa, kulemera kwa manja ndi thupi molunjika kuyambira mapewa mpaka zidendene.

Chitani maulendo 8 mbali iliyonse.

Lay-Pansi Burpee

A. Imani ndi mapazi okulirapo pang'ono kuposa kutambasula m'chiuno.

B. Gwirani pansi kuti muike manja pansi, kenaka kudumphani mapazi kubwerera ku thabwa, ndipo nthawi yomweyo tsitsani thupi pansi.

C. Limbikitsani thupi pansi ndikudumpha kutsogolo kunja kwa manja, kenako imani ndi kudumpha, ndikufikira manja pamwamba.

D. Bwerani pang'onopang'ono ndikutsikira munyumba yaying'ono kuti muyambe kuyimanso.

Chitani maulendo 8.

Onaninso za