Autumn Calabrese's 20-Minute Full-Body Slider Workout

Zamkati

• Bweretsani Lunge
• Slider Side Push-Ups
• Mbali Lunge kupita ku Curtsy Lunge
• Slider Fikirani
• Kutsogolo Kwambiri
• Ma Wipers a Windshield
• Mapiko a Hamstring
• Saw
• Onaninso za

Ma slider amatha kuwoneka okongola komanso opanda vuto, koma amawotcha kwambiri. (Ikani mafayilo pafupi ndi zofunkha!) Chifukwa chake ngati mukufuna kulimbitsa thupi lanu popanda kupita patsogolo, zimathandizadi. Ndizotsika mtengo kwambiri ndipo samatenga malo, kuwapangitsa kukhala zida zothandiza kwambiri pophunzitsira kunyumba komanso popita. (Yogwirizana: 11 Amazon Ikugula Kupanga Gym Home Gym Ya Under $ 250)

Ngakhale mutha kuphatikizira otsetsereka ndi masewera olimbitsa thupi, mutha kuwagwiritsa ntchito kugwiritsira ntchito thupi lanu lonse. Autumn Calabrese, wopanga 21 Day Fix ndi 80 Day Obsession, watipatsanso kulimbitsa thupi kwathunthu komwe kumakumenyani manja, miyendo, ndi matako. Ikani pambali mphindi 20, pukutani fumbi lanu, ndipo muziyatsa moto. (Mwasamalidwa nthawi? Yesani kulimbitsa thupi kwa mphindi 10 kwa Cardio core kwa Calabrese.)

Momwe imagwirira ntchito: Chitani chilichonse chochita pa nambala yomwe ikuwonetsedwa. Bwerezani kubwereza konse konse.

Mudzafunika: Zoyenda ziwiri

Bweretsani Lunge

A. Imani ndi mapazi pamodzi, phazi lakumanja pa slider

B. Sungani phazi lakumanja chammbuyo kwinaku mukupinda maondo onse kumanzere.

C. Sungani phazi lamanja kutsogolo kwinaku mukuwongola mawondo kuti mubwerere poyambira.

Chitani 15 kubwereza. Sinthani mbali; bwerezani.

Slider Side Push-Ups

A. Yambani posintha ndikukankhira pansi pamanja.

B. Pindani mikono kumakona a digirii 90 ndikutsetsereka kudzanja lamanzere kumanzere

C. Wongolani manja pamene mukusuntha dzanja lamanzere kupita kumanja kuti mubwerere pomwe munayambira.

Sinthani mbali; bwerezani. Pitirizani kusinthasintha kwa maulendo 8 mbali iliyonse.

Mbali Lunge kupita ku Curtsy Lunge

A. Imani ndi mapazi palimodzi, phazi lamanja likuyenda. Pindani bondo lakumanzere ndikutsikira kumanja kumanja.

B. Wongola bondo lakumanzere pamene phazi lakumanja likutsetsereka kuti likumane ndi phazi lakumanzere

C. Pindani bondo lakumanzere ndikuwoloka phazi lakumanja kulowera chakumanzere chakumanzere

D. Wongolani bondo lakumanzere ndikubweretsa phazi lamanja kuti mukakumane ndi phazi lamanzere kuti mubwerere poyambira.

Chitani 15 kubwereza. Sinthani mbali; bwerezani.

Slider Fikirani

A. Yambani pamalo osinthidwa okwera ndi chowongolera pansi pa dzanja lililonse

B. Sungani dzanja lamanja patsogolo phazi limodzi. Sungani dzanja lamanzere kutsogolo kuti mukakumane ndi dzanja lamanja.

C. Sungani dzanja lamanja cham'mbuyo, kenako chamanzere kumbuyo kuti mubwerere poyambira.

Sinthani mbali; bwerezani. Chitani maulendo 8.

Kutsogolo Kwambiri

A. Imani ndi mapazi pamodzi, phazi lakumanja pa slider

B. Sungani phazi lamanja kumanja chakumanja kwinaku mukugwada m'maondo.

C. Yendetsani phazi lakumanja kuti mukakumane ndi phazi lakumanzere ndikuwongola mawondo onse kuti mubwerere pomwe munayambira.

Chitani maulendo 8. Sinthani mbali; bwerezani.

Ma Wipers a Windshield

A. Yambani mu thabwa lalitali ndikutsitsa pansi pa phazi lililonse.

B. Yendetsani phazi lakumanja kumbali mpaka mufanane ndi chiuno

C. Wopanda phazi lamanja kuti mukakomane ndi phazi lamanzere kuti mubwerere poyambira.

Sinthani mbali; bwerezani. Chitani zobwereza 16 mbali iliyonse.

Mapiko a Hamstring

A. Gona chagada ndi slider pansi pa chidendene chilichonse, zala zikwezedwe, ziuno zikwezedwe pansi mu mlatho wonyezimira.

B. Sungani zidendene patsogolo kuti muwongole mawondo

C. Slide zidendene kumtunda kuti ugwadire mawondo ndi kubwerera poyambira.

Chitani 15 kubwereza.

Saw

A. Yambani pa thabwa lakutsogolo ndi slider pansi pa phazi lililonse. pa

B. Kusunga thupi kukhala lofanana ndi nthaka, sunthani patsogolo mainchesi angapo, kulola mapazi kuti ayenderere kutsogolo.

C. Yendani chammbuyo mainchesi angapo, kulola mapazi kuyenderera chammbuyo kuti abwerere pomwe adayambira.

Chitani 15 kubwereza.

Onaninso za