Ividiyo ka-Alexia Clark yokuDala amaQela okuQeqesha iDumbbell Workout yeVidiyo

Umxholo

• Ehlabathini lonke uLunge
• Umqolo we-Dumbbell kunye noMlenze oPhezulu oPhezulu
• Phakamisa ngaphambili ngeSumo Squat
• Lunge nge Pec Fly
• Ibhulorho yeGlute ngoCinezelo lweSifuba seSifuba esinye
• Uphengululo lwe

Ukuba ukhe waphelelwa ziimvo kwindawo yokuzivocavoca, uAlexia Clark uye wakugubungela. I-fitfluencer kunye nomqeqeshi uye wathumela amakhulu (mhlawumbi amawaka?) Iingcamango zokuzilolonga kwi-Instagram yakhe. Nokuba ufuna ukwenza ubuchule nge-TRX, ibhola yeyeza, ipleyiti yesisindo, okanye esinye isiqwenga sezixhobo zokuzivocavoca oqhele ukudlula kuzo, unevidiyo yayo. Ukuba kukuzilolonga okwi-dumbbell okwimo yakho, zama lo mzimba uqeqesho lokuzilolonga u-Clark wadala kuphela Ubume. (Okanye ubambe ubunzima obunye kwaye uzame owona msebenzi unzima onokuthi uwenze ngedumbbell enye.)

Xa ufuna ukwenza elona xesha lakho kwindawo yokuzivocavoca, le setyhula yindlela efanelekileyo yokuhamba. Enye into, unokuzipaka phambi kwe-dumbbell rack endaweni yokuzulazula kwindawo yokuzivocavoca kwaye ulinde ezinye izixhobo ezidumileyo ukuba zikhulule. Ngaphezu koko, iintshukumo ngokwazo ziyindlela efanelekileyo yokuqeqesha kuba baqesha izihlunu ezininzi ezahlukeneyo kwaye basebenzise iinqwelomoya ezahlukeneyo. Ngalunye lwale mithambo lusebenza kumzimba ongasentla nangaphezulu. Iintshukumo ezintlanu kuphela kunye neseti enye yeedumbbells (khetha ubunzima obuphakathi ngeli xesha), kwaye uya kuhamba kunye nomsebenzi womzimba opheleleyo ongayenza naphi na. (Eyeleleneyo: Ukuzilolonga kweSekethe yeTabata yoMzimba wonke ukuthumela umzimba wakho kwi-Overdrive)

Ingaba isebenza kanjani: Yenza umsebenzi ngamnye ngenani elibonisiweyo lokuphindaphinda.

Yintoni oya kuyidinga: Iseti yee-dumbbells

Ehlabathini lonke uLunge

A. Yima ngeenyawo kunye. I-curl dumbbells esifubeni.

B. Phuma uye ngasekhohlo kwaye ugobe idolo lasekhohlo liza kwicala lomda. Iidumbbells ezisezantsi ziye emhlabeni, emva koko jika esifubeni. Yiza ekumeni ngokunyathela unyawo lwasekhohlo emva ukuze udibane ngasekunene.

C. Buyela umva ngonyawo lwasekhohlo, ugoba omabini amadolo kwindawo ebuyela umva ngelixa ucinezela iidumbbells usiya eluphahleni kunye nezihlahla ezijikelezayo ukuze iintende zijongise phambili.

D epheleleyo. Yiza ngokuma unyawo lwasekhohlo umva udibane ngasekunene, wehlise iidumbbells esifubeni kwaye ujikeleze izihlahla ukuze iintende zijongane nesifuba ukubuyela kwindawo yokuqala. Phinda ipatheni yentshukumo yazo zonke ii-reps ngaphambi kokutshintsha kwamacala.

Yenza i-8 reps. Tshintsha amacala; phinda.

Umqolo we-Dumbbell kunye noMlenze oPhezulu oPhezulu

A. Qala ngonyawo lwasekhohlo phambili, unyawo lwasekunene ngasemva, ujonga isinqe kwi-yoga lunge. Bamba i-dumbbell ngapha nangapha komlenze wasekhohlo.

B. Phakamisa iidumbbells ecaleni kweembambo, uzobe iingqiniba ngokuthe ngqo kumqolo, emva koko uthobe iidumbbells.

C. Ubunzima beShift kunyawo lwasekhohlo kwaye uqhube idolo lasekunene esifubeni, ngelixa uphakamisa i-dumbbells esifubeni, ungqengqa ngaphandle ubanzi ukutsala okuphezulu.

D epheleleyo. Buyela umva ngonyawo lwasekunene kwilunge lasekhohlo ngelixa uthoba iidumbbells ukubuyela kwindawo yokuqala. Phinda ipatheni yentshukumo yazo zonke ii-reps ngaphambi kokutshintsha kwamacala.

Yenza i-10 reps. Tshintsha amacala; phinda.

Phakamisa ngaphambili ngeSumo Squat

A. Yima ngeenyawo ububanzi ngaphezu kwe-hip-width ngaphandle, iinzwane zitshintshile, zibambe i-dumbbell kwisandla ngasinye.

B. Phakamisa i-dumbbells kude kube iingalo zihambelana nomhlaba, iintende zijonge phantsi.

C. Qhuba isinqe ngasemva kwaye ugobe amadolo kwi-squat ngelixa uhlisa iingalo.

D epheleleyo. Phakamisa ii-dumbbells kude kube iingalo zihambelana nomhlaba. Qinisa amadolo ngelixa uhlisa iingalo ukubuyela kwindawo yokuqala.

Yenza i-8 reps.

Lunge nge Pec Fly

A. Yima ngonyawo lwasekhohlo ngaphambili kunye nonyawo lwasekunene ngasemva, ubambe i-dumbbells ecaleni kwentloko, iingqiniba zigobe kwi-90-degree angle.

B. Gobela omabini amadolo kwindawo yasekhohlo ngelixa uzisa i-dumbbells komnye nomnye phambi kobuso.

C. Yolula amadolo omabini kwaye uzise i-dumbbells ecaleni kwentloko ukubuyela kwindawo yokuqala. Phinda ipateni yentshukumo yazo zonke iireps phambi kokutshintsha amacala.

Yenza i-12 reps. Tshintsha amacala; phinda.

Ibhulorho yeGlute ngoCinezelo lweSifuba seSifuba esinye

A. Lala emhlabeni, imilenze igobile, iinyawo kumgangatho wenyameko womgama phakathi. Cinezela umhlaba emhlabeni kwibhulorho emenyezelayo, iidumbbell ziphakanyisiwe zaya eluphahleni ngokuthe ngqo esifubeni.

B. Isinqe esisezantsi emhlabeni ngelixa usathoba ingqiniba yasekhohlo emhlabeni.

C. Cinezela isinqe kunye ne-dumbbell ekhohlo ukuya kwisilingi ngaxeshanye. Phinda ipateni yentshukumo yazo zonke iireps phambi kokutshintsha amacala.

Yenza i-12 reps. Tshintsha amacala; phinda.

Uphengululo lwe