Core-Killing Medicine Ball Workout ndi Lacey Stone

Zamkati

• Medicine Ball Bench Press
• Burpee Yosintha Double Slam
• Mzere Wofanana ndi Mkono Umodzi
• Fast Squat Shoulder Press
• Booty Roll-Up
• Reverse Lunge ndi Triceps Extension + Slam
• Bweretsani Lunge ndi Medicine Ball Toss
• Onaninso za

Mukuyang'ana chizolowezi chomwe chimakulolani kudumpha masewera olimbitsa thupi achikhalidwe (kuwerenga: otopetsa)? Mphunzitsi wa Celeb Lacey Stone wakuphimbirani. Zomwe mukufunikira ndi mphindi 30 ndipo mutha kupitiriza ndi tsiku lanu chifukwa cha mphamvu ya thupi lonse komanso chilombo cha cardio chomwe chimasema ndikuwotcha mafuta mumchitidwe umodzi wa quickie. (Onani thupi lake lonse Thupi lobwezera kulimbitsa thupi lotsatira.)

Inde, mumagwira ntchito pachimake, koma kusuntha kulikonse kumagwira ntchito ziwiri - kuti mulimbikitse chifuwa chanu, miyendo, mikono, msana, ndi matako nthawi yomweyo. Ndipo mudzalowanso mu cardio chifukwa cha mayendedwe amphamvu omwe amatsitsimutsa mtima wanu. Tikhulupirire-mukamaliza simudzasowanso kukayikira ngati mukufunikirabe kugunda chopondapo. (Zokhudzana: Ma Abs Awa Amachita Zolimbitsa Thupi Pawiri Monga Cardio Pakulimbitsa Ntchito Pawiri)

Momwe imagwirira ntchito: Chitani mobwerezabwereza momwe mungathere mukamayenda m'masekondi 30, kupumula pakati paulendo uliwonse pakufunika osalola kugunda kwa mtima wanu. Mukamaliza mayendedwe onse asanu ndi awiri kamodzi, bwerezaninso kawiri.

Mudzafunika: Mpira wofewa, wopanda mphira (monga Dynamax) pakati pa 10 ndi 15 mapaundi; Ma dumbbells awiri pakati pa mapaundi 20 mpaka 30

Medicine Ball Bench Press

A. Yambani ndi mutu wokwera pa mpira wamankhwala ndi miyendo yopumula pansi, mutanyamula cholumikizira m'manja monse ndikugwirizira zigongono mbali.

B. Kanikizani mkono wakumanja ku denga. Pindani chigongono chakumanja kumbali.

C. Dinani mkono wakumanzere kupita kudenga. Lembani chigongono chakumanzere kumbali kuti mubwerere poyambira.

Chitani mobwerezabwereza momwe mungathere (AMRAP) masekondi 30.

Burpee Yosintha Double Slam

A. Imani ndi mapazi limodzi, ndi mpira wamankhwala woyikiridwa mainchesi angapo kutsogolo kwa mapazi. Kumangirira m'chiuno, pindani kutsogolo kuti mugwire mpira wamankhwala.

B. Bweretsani kumbuyo kuti mufike pamatabwa, kenako tulukani mapazi kutsogolo.

C. Kwezani mpira wamankhwala pamwamba ndikuponya mpira kumbuyo kwa thupi.

D. Pitani kuti muthane ndi mpira, kenako mubwereza.

Chitani AMRAP kwa masekondi 30.

Mzere Wofanana ndi Mkono Umodzi

A. Yambani ndi thabwa la mkono umodzi ndi mkono wakumanzere ukukhazikika pa mpira wamankhwala ndi dzanja lamanja mutanyamula dumbbell mainchesi angapo kuchokera pansi.

B. Kwezani dumbbell kumanja pachifuwa.

C. Lembani pansi dumbbell kumanja kuti mubwerere poyambira. Sinthani mbali; bwerezani.

Chitani AMRAP kwa masekondi 30.

Fast Squat Shoulder Press

A. Yambani mu squat, mutanyamula mpira wamankhwala pachifuwa.

B. Wongolani mawondo ndikuyendetsa m'chiuno patsogolo ndikukweza mpira mpaka padenga.

C. Bwerani mawondo mu squat ndikutsitsa mpira wamankhwala pachifuwa kuti mubwerere poyambira.

Chitani AMRAP kwa masekondi 30.

Booty Roll-Up

A. Gona chagada ndi akakolo atakhazikika pa mpira wamankhwala, nsana wake utanyamulidwa pansi.

B. Phimbani mawondo uku mukugudubuza mpira kutsogolo ndi mapazi, ndikuwumitsa pansi.

C. Wongolani mawondo uku mukugudubuza mpira kumbuyo ndi mapazi kuti mubwerere pomwe munayambira.

Chitani AMRAP kwa masekondi 30.

Reverse Lunge ndi Triceps Extension + Slam

A. Imani ndi mapazi limodzi, mukugwira mpira mankhwala pachifuwa.

B. Yendani phazi lamanja cham'mbuyo kumalowedwe akumanzere mukukweza mpira wamankhwala pamenepo kumbuyo kwa mutu.

C. Kokani phazi lakumanja pansi kuti mukomane ndi phazi lamanzere, ndikuwongola zigongono kuti mubweretse mpira pamutu.

D. Slam mankhwala mpira pansi kutsogolo kwa mapazi, kugwira pa rebound. Sinthani mbali; bwerezani.

Chitani ARMAP kwa masekondi 30.

Bweretsani Lunge ndi Medicine Ball Toss

A. Imani ndi mapazi limodzi, mukugwira mpira mankhwala pachifuwa.

B. Yendetsani phazi lamanja cham'mbuyo kumanzere kwakumanja kwinaku mukusamutsa mpira kumanja ndikutsitsa pansi ndikufikira mkono wamanzere kupita mbali.

C. Kankhirani phazi lakumanja kuchokera pansi kuti likumanizane ndi phazi lakumanzere kwinaku mukuponya mpira wamankhwala ndikuugwira kutsogolo kwa chifuwa ndi manja onse awiri. Sinthani mbali; bwerezani.

Chitani AMRAP kwa masekondi 30.

Onaninso za