UkuziQhelanisa neMizuzu engama-30 kwiiArms eziqingqiweyo, iAbs, kunye neeGlits ngeLacey Stone

Umxholo

• IPlank Cofa ngokujikeleza
• Ukufa
• IDumbbell Push-Up kunye noRow otshintshanayo
• Amayeza eBhola yeLunge ayanyuka
• I-Biceps Curl kunye nePop yamagxa
• Reverse Lunge ngeTriceps Extensions
• I-Dumbbell ikhawuleze ukuya kwi-squat engaphandle
• Uphengululo lwe

Xa unemizuzu engama-30 yokuzilolonga, awunalo ixesha lokuzonwabisa. Lo msebenzi uvela kumqeqeshi odumileyo uLacey Stone uya kukunceda wenze uninzi lwexesha lakho. Ifaka i-cardio kunye noqeqesho lobunzima bomzimba omfutshane kodwa opheleleyo oya komeleza i-abs yakho, iingalo, kunye ne-butt ngamatye. (Musa ukuthenga kwiintsomi; ukuphakamisa okunzima akuyi kukwenza ube nobuninzi.)

Iya kuba ngumceli mngeni, kodwa zama ukugqiba ukuzilolonga ngemizuzu emithathu ukuya kwemihlanu yokuphumla, ubuninzi, ukugcina inqanaba elinzima le-cardio. Ilitye licebisa ukuba wenze lo msebenzi (okanye umsebenzi wakhe wokubulala ibhola engundoqo) kabini ngeveki, kunye nezinye iintsuku ezimbini ze-cardio. Njengoko usiya usomelela, uya kudinga ixesha elincinci lokufumana kwakhona.

Yintoni oya kuyidinga: Iseti ye-15-lb dumbbells, ibhola yeyeza, kunye neqela lokumelana

Ingaba isebenza kanjani: Yenza intshukumo nganye yenani elibonisiweyo lokuphindaphinda, uphinde uphinde uphinde kabini.

IPlank Cofa ngokujikeleza

A. Qala kwiplanga eliphezulu. Cofa igxalaba lasekunene ngesandla sasekhohlo.

B. Umzimba ojijileyo ujonge ngasekhohlo ngelixa ufikelela kwisandla sasekhohlo usiya eluphahleni.

C. Umzantsi wasekhohlo emhlabeni.

D epheleleyo. Guqula amacala, kwaye uphinde.

Yenza i-20 reps.

Ukufa

A. Bamba i-dumbbell kwisandla ngasinye ngamacala, iintende zijongise kuyo. Yima ngeenyawo ubanzi kancinci kunobubanzi begxalaba ngaphandle kokugoba kancinci emadolweni.

B. I-Hinge ezinqeni ukuze ugobe phambili, ugcine umva ngokuthe tye, wehlisa ii-dumbbells phambi kwee-shins.

C. Phakamisa i-torso kwaye ucofe i-glute phezulu ukubuyela kwindawo yokuqala.

Yenza i-20 reps.

IDumbbell Push-Up kunye noRow otshintshanayo

A. Qala kwiplanga ephakamileyo, ubambe i-dumbbell esandleni ngasinye. Bend ingalo ezantsi kwesifuba emhlabeni xa unyusa.

B. Phakamisa i-dumbbell yasekunene ngasesifubeni.

C. Isangqa sasekunene esisezantsi emhlabeni.

D epheleleyo. Guqula amacala kwaye uphinde.

Yenza i-10 reps.

Amayeza eBhola yeLunge ayanyuka

A. Yima ngenyawo lasekhohlo phambili, unyawo lwasekunene ngasemva, ubambe iyeza lebhola esifubeni. Bendisa amadolo kwindawo yasekhohlo.

B. Tsiba kwaye utshintshe iinyawo uye kumhlaba kwi-lunge yasekunene ngelixa uphakamisa ibhola yeyeza ukuya kwisilingi emva koko wehlisela ibhola esifubeni.

C. Qhubeka nokutsiba kwaye utshintshele phakathi kwekhohlo lasekhohlo nasekunene ngelixa uphakamisa kwaye wehlisa ibhola yeyeza.

Yenza i-10 reps.

I-Biceps Curl kunye nePop yamagxa

A. Yima kwibhendi yokumelana neenyawo malunga nobubanzi begxa ngaphandle, ubambe icala elinye lebhanti kwisandla ngasinye. Yenza i-biceps curl ukuphakamisa isandla sasekunene ukuya egxalabeni lasekunene

B. Yolula ingalo yasekunene ukufikelela kwisandla sasekunene ngaphezulu kwentloko.

C. Bendisa ingqiniba yasekunene ukuthoba isandla sasekunene egxalabeni lasekunene, uze usibeke ezantsi emhlabeni.

D epheleleyo. Guqula amacala kwaye uphinde.

Yenza i-10 reps.

Reverse Lunge ngeTriceps Extensions

A. Yima ngeenyawo kunye, ubambe i-dumbbell ngaphezulu kwentloko ngezandla zozibini.

B. Nyathela ngonyawo lwasekunene ngasemva, uguqa ngamadolo kwindawo yasekhohlo, ngelixa ugoba iingqiniba ukwehlisa i-dumbbell emva kwentloko.

C. Tyhila unyawo lwasekunene emhlabeni ukuze luhlangane nonyawo lwasekhohlo, ngelixa ulungisa iingqiniba ukuphakamisa i-dumbbell.

D epheleleyo. Tshintsha amacala, kwaye uphinde.

Yenza i-20 reps.

I-Dumbbell ikhawuleze ukuya kwi-squat engaphandle

A. I-squat eneenyawo egxalabeni-ububanzi ngaphandle, ibambe i-dumbbell esifubeni.

B. Khawuleza inyathelo lasekunene nelasekhohlo ngaphandle.

C. Khawuleza inyathelo lasekunene unyawo lasekhohlo ukubuyela kwindawo yokuqala.

Yenza i-20 reps.

Uphengululo lwe