Barry's Bootcamp-Wahayi Abs, Butt, da Core Workout

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Idan kun kasance masu goyon bayan shahararrun, darussan jigo daga Barry's Bootcamp, kuna cikin sa'a. Mun buga mashahuran kocin Derek DeGrazio na Barry's Bootcamp Miami Beach don ƙirƙirar keɓaɓɓen motsa jiki na motsa jiki na minti 30 wanda aka tsara don ƙona kitse yayin toning your abs, butt, and core ("ABCs") ta amfani da tsarin tazarar sa hannun Barry's Bootcamp. (A nan, 15 Butique Fitness Classes Zaku Iya Yi a Gida!)

Ga yadda yake aiki: Treadmill yana zagaye tsakanin madaidaici da tsaka -tsakin gudu don ƙona kitse, yayin da ƙarfin horo na ƙarfi guda uku "yayi yawa" tsokoki don sassaka da sautin. Jin daɗin ƙara nauyi idan kuna so- "mafi girman nauyi, babban canji," in ji DeGrazio.

Kayan aiki:

1 tukwane

Saitin ma'auni na kyauta (fam 5-10)

1 tabarma ko tawul

Abubuwan Guduwar Tarin Gindi:

Mai farawa: Jog 5.0. Gudun 6.0. Ƙarfafa Gudu (SR) 7.0. Gudu 8.0+

Matsakaici: Jog 6.0. Gudun 7.0. SR 8.0. Gudu 9.0+

Ci gaba: Jog 7.0. Gudun 8.0. Farashin SR9.0. Gudu 10.0+

Zagaye 1

Minti 0-5: Warmill-Treadmill

0-1: Ci gaba

1-2: Gudu

2-3: Tafiya

3-4: Gudu

4-5: SR

Minti 5-10: Ƙarfafa Horarwa

5-6: Squat tare da Raya Farko

Tsaya tare da ƙafar kafada baya, kuma riƙe ma'aunin hannu 2 a gaban cinyoyi, ɗaga hannayensu ƙasa, tafukan hannu suna fuskantar jiki. Zauna a hankali a cikin squat, jagora tare da baya, nauyi a kan diddige, kafafu a layi daya zuwa ƙasa, gwiwoyi a bayan yatsun kafa. Lokaci guda, ɗaga hannu biyu daga jiki. Ƙarshe da makamai a kulle a gaban fuska, yayin da kuke zaune a cikin madaidaicin kusurwa na 90-digiri. Maimaita na minti 1.

6-6:30: Flutter Kicks

Ka kwanta akan tabarma ko tawul. Ɗaga ƙafafu kamar inci 6-8 daga ƙasa, ƙafafu suna lanƙwasa, ƙafa ɗaya sama da ɗayan, kuma fara jujjuyawa, musanya kowace kafa sama da ƙasa na daƙiƙa 30.

6: 30-7: 30: Squat tare da Tashin gaba

7: 30-8: Flutter Kicks

8-9: Squat tare da Raya Farko

9-10: Tsarin Dama

Kwanta a kan ciki, goshin hannu da hannu a ƙasa, gwiwar hannu a ƙarƙashin kafadu. Latsa ƙasa ta amfani da yatsun hannu da ƙwallon ƙafa. Tsayawa baya madaidaiciya, riƙe matsayi na minti 1. Tabbatar numfashi!

Zagaye 2

Minti 10-15: Tazarar Tazarar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙara

10-11: Gudu - 2 bisa dari karkata

11-12: Gudu-6 bisa dari na karkata

12-13: Gudu-kashi 4 cikin dari na karkata

13-14: Gudu - 8 bisa dari karkata

14-15: Gudu - 10 bisa dari karkata

Minti 15-20: Ƙarfafa Horarwa

15-16: Lunge Dama tare da Tashi

Tsaya tare da ƙafafu da faɗin kafada, hannaye a gefe, kowanne yana riƙe da nauyin hannu, tafukan suna fuskantar juna. Mataki na gaba tare da kafa na dama, kirji waje, kafadu baya. Yayin da kuke huci gaba, ɗaga hannuwanku biyu daga jiki, haɗa kai, kammalawa tare da kafa a gaba, gwiwa a bayan yatsun kafa, da hannayen da aka miƙa a matakin ido. Maimaita na minti 1.

16-16: 30: Duwatsu Masu Ruwa

Kwanta a baya, kafafu sun mika kuma sun tashi kusan inci 10 daga bene, hannaye a bayan kai, biceps manne a kunnuwa. Rike wannan matsayi kuma ka yi gaba da baya a kan ƙananan baya na 30 seconds.

16: 30-17: 30: Lunge na Hagu tare da Tashi

17:30-18: Duwatsu

18-19: Madadin Huhu tare da Tashe

19-20: Shirye-shirye tare da murɗa Hip

A cikin wurin katako na gaba kamar yadda aka bayyana a baya, karkatar da hips na dama don taɓa ƙasa, ajiye kafaɗun murabba'i, sannan canza zuwa gefen hagu. Ci gaba da juyawa na tsawon daƙiƙa 30.

Zagaye 3

Minti 20-25: Tazarar Treadmill Sprint

20-21: Jug

21-22: SR

22-23: Gudu

23-24: Gudu

24-25: Gudu

Minti 25-30: Horar Ƙarfi

25-26: Plié tare da Side Raise

Tsaya da ƙafafu ɗan faɗi fiye da nisa na hip, diddige suna fuskantar ciki, yatsun kafa suna fuskantar waje, hannaye masu nauyi a bayan gindi, tafin hannu suna fuskantar gindi. Zauna cikin plié, butt yana kaiwa baya da ƙasa, kirji. Yayin zama a baya, ɗaga makamai zuwa kowane gefe, dabino suna fuskantar gaba. Ƙare da ƙafafu a layi daya tare da instep suna fuskantar gaba da kuma mika hannu zuwa gefe a matakin ido. Maimaita na minti 1.

26-26: 30: Hawan keke

Kwance a kan baya, hannayensu a murɗa a bayan kunnuwa, an ɗaga kafafu kuma an ɗaga su ƙasa ƙasa kaɗan inci. Karkatar da gwiwar hannu ta dama zuwa gwiwa na hagu, mika kafa na dama, sannan canzawa, gwiwar hannu ta hagu zuwa gwiwa ta dama. Maimaita don 30 seconds.

26:30: 27:30: Plié tare da Side Raise

27:30: 28: Keke na Keke

28-29: Plié tare da Haɗa Side

29-30: Dutsen Gaba / Baya

Fara a matsayi na ƙafar hannu kamar yadda aka bayyana a baya. Jiki a gaba, kawo kafadu bisa hannaye, jujjuya yatsun kafa don haka igiyoyin takalma a kasa. Sa'an nan kuma girgiza baya zuwa katako. Maimaita don 30 seconds.

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