Onerani Chiwonetsero cha Autumn Calabrese Izi 10-Minute Cardio Core Workout

Zamkati

• 1. Chingwe Cholumpha Mwendo Umodzi
• 2. Kudumpha Kwamphamvu kwa Mwendo Umodzi
• 3. Pike
• 4. Chingwe cha Criss-Cross Jump
• 5. Kukwera Mapiri Oyimirira
• 6. Knee Tuck kukhala Mpando
• 7. Kupotoza Chingwe Cholumphira
• 8. squat Jack
• 9. Circle Over Teaser
• Onaninso za

Kutopa ndi kulimbitsa thupi, koma simukufuna kuchita masewera olimbitsa thupi? Tidalemba Autumn Calabrese, wopanga 21 Day Fix ndi 80 Day Obsession, kuti muzichita masewera olimbitsa thupi mwachangu koma mwankhanza ndi zida zochepa-ndipo adapereka. Dongosolo ili la cardo-core limaphatikiza zolumphira zingwe zolumpha ndi ntchito yamatabwa kuti ikwaniritse zolimbitsa mtima, zosasunthika. (Nayi pulogalamu yolimbitsa thupi yochita zolimbitsa thupi yochokera ku Calabrese ngati mukufuna kukweza zolemera.)

Ndimalo ochezera ochezeka omwe amafuna ma slider awiri ndi chingwe cholumpha. Mutha kusinthiratu pogwiritsa ntchito mbale zamapepala kapena matawulo ngati osunthira kapena pogwiritsa ntchito chingwe chongoyerekeza. Osalakwitsa: Ngakhale ndizolemera thupi kokha, mutha kukhala otsimikiza kuti ziwotchedwa mpaka omaliza. Dzikonzekeretseni nthawi yopuma yochepa komanso kuti abwana anu azifuula pomaliza kuyenda. Nkhani yabwino: Ndi mphindi 10 zokha. Khalani pamenepo ndipo mupatseni 100%. (Chotsatirapo? Dongosolo lamphamvu la Calabrese la plyometric.)

Momwe imagwirira ntchito: Chitani zozungulira ziwiri zoyambilira zoyambazo osapumula pakati, kenako zozungulira zitatu zotsatirazi osapumula, kenako mozungulira umodzi womaliza womaliza.

Mudzafunika: Chingwe cholumphira (ngati mukufuna) ndi ma slider awiri.

1. Chingwe Cholumpha Mwendo Umodzi

A. Imani ndi chingwe chodumpha ndikupumira kumbuyo kwa mapazi. Kwezani phazi lamanja pansi kuti muyambe.

B. Lumpha phazi lakumanzere, kugwedeza chingwe pamwamba pa mutu ndikusesa pansi pa phazi lapakati pa kulumpha. Lumphanso phazi lakumanzere.

C. Kusintha, kulumpha kawiri pa phazi lamanja.

Pitirizani kusinthana mbali kwa masekondi 30.

2. Kudumpha Kwamphamvu kwa Mwendo Umodzi

A. Imani pamalo omangirira ndi mwendo wakumanja kutsogolo, mwendo wakumanzere kumbuyo, ndi bondo lamanja litapindika pang'ono. Mikono ili pamalo othamanga ndi mkono wakumanzere kutsogolo ndi dzanja lamanja kumbuyo.

B. Yendetsani bondo lakumanzere kupita pachifuwa ndikupopera dzanja lamanja kutsogolo kwinaku mukuwongola bondo lakumanja ndikudumpha kuchoka pansi.

C. Tani pansi pang'onopang'ono kumiyendo yakumanja ndipo pomwepo yendani kumanzere, ndikupinda bondo lamanja kuti mubwerere poyambira.

Pitirizani kudumpha kwa masekondi 15. Sinthani mbali; Bwerezani. Chitani zozungulira zina ziwiri zosunthira 1 ndi 2 osapumula pakati.

3. Pike

A. Yambani pamalo okwera kwambiri mutanyamula phazi lililonse.

B. Phatikizani pakati kuti mukweze chiuno ku denga, ndikulowetsa zala m'manja.

C. Sungani zala kumbuyo ndi m'chiuno kuti mubwerere poyambira.

Pitirizani kusuntha ndikutuluka kwa masekondi 30.

4. Chingwe cha Criss-Cross Jump

A. Imani ndi mapazi okulirapo pang'ono kupingasa paphewa, kulumpha chingwe chotsalira kumbuyo kwa mapazi.

B. Lumphani kuti muwoloke phazi lakumanzere kutsogolo kwa phazi lakumanja kwinaku mukugwedeza chingwe mmwamba ndikusesa pansi pa phazi lapakati pa kulumpha.

C. Bwereranso kumbuyo, ndikugwedeza chingwe kasinthasintha kwathunthu.

D. Pitani kuti muwoloke phazi lamanja kutsogolo kwa phazi lamanzere, chingwe chosunthira kuzungulira kwathunthu.

E. Lumphani mapazi kumbuyo, kugwedezeka chingwe mozungulira kumodzi kuti mubwerere pomwe munayambira.

Pitirizani kwa masekondi 30.

5. Kukwera Mapiri Oyimirira

A. Imani pa mwendo wakumanja ndikutambasulira dzanja lanu kudenga, chigongono chakumanzere chili mbali. Yendetsani kumanzere kumanzere pachifuwa kuti muyambe.

B. Pitani ku mwendo wakumanzere mukugwada pamanja, kuwongola dzanja lamanzere, ndikuyendetsa bondo lamanja pachifuwa.

C. Pitani ku mwendo wakumanja mukugwada kumanzere, kuwongola dzanja lamanja, ndikuyendetsa bondo lamanzere pachifuwa.

Pitilizani kusinthana mmbuyo kwa masekondi 30. Chitani maulendo awiri akuyenda 3, 4, ndi 5 popanda kupuma pakati.

6. Knee Tuck kukhala Mpando

A. Yambani pamalo okwera kwambiri mutanyamula phazi lililonse.

B. Lumikizani pachimake kukweza m'chiuno kulowera padenga, ndikutsetsereka mmanja ndikubweretsa maondo pachifuwa.

C. Sinthani kulemera kumapazi ndikukweza manja pamwamba pamutu kuti mukhale pampando.

D. Tsekani manja pansi kenako tembenuzirani mapazi kumbuyo ku thabwa lalitali kuti mubwerere pomwe munayambira.

Pitirizani kwa masekondi 30.

7. Kupotoza Chingwe Cholumphira

A. Imani ndi chingwe cholumpha chotsalira kumbuyo kwa mapazi, zala zakulozera kumanzere pangodya ya madigiri 45, mawondo akugwada.

B. Pitani kumtunda ndikumaloza zala zakumanja kuloza kumanja pangodya ya 45-degree, ndikulumikiza chingwe ndikukwera pansi pakulumpha.

C. Pitani kumtunda ndi zala zakumanja zoloza kumanzere pangodya ya 45-degree, mukugwedeza chingwe kuzungulira kwathunthu kubwerera kumalo oyambira.

Pitirizani kwa masekondi 30.

8. squat Jack

A. Imani ndi mapazi pamodzi.

B. Lumpha mapazi kupitilira phewa m'lifupi ndikutsikira mu squat, ndikufikira manja pansi.

C. Lumphani mapazi pamodzi kuti muyime ndikubwerera kumalo oyambira.

Pitirizani kwa masekondi 30.

9. Circle Over Teaser

A. Yambani pamalo okwera komanso mwendo wakumanzere wawoloka kutsogolo kwa akakolo, kutsetsereka pansi pa phazi lililonse.

B. Yendetsani maondo anu pachifuwa, kutsetsereka ndi manja anu, kenako mubwerere pomwe mukuyambira.

C. Yendetsani bondo kumanzere kupita pachifuwa kuti muyendetse phazi lakumanzere kutsogolo, kenako yongolani bondo lakumanzere kuti mulowetse phazi lalitali ndikukhala ndi mapazi.

D. Yendetsani bondo lamanja pachifuwa kuti muziyenda phazi lamanja kutsogolo, kenako yongolani bondo lamanja, kuwoloka phazi lamanja kutsogolo kwa kumanzere.

E. Bwerezani kusunthira mbali inayo, kutsetsereka mawondo onse, kenako aliyense payekha kuti abwerere poyambira.

Pitirizani kusinthana mbali kwa masekondi 30.

Onaninso za