Yomeleza ikhonkco lakho elingasemva ngalo Msebenzi ka-Anna Victoria

Umxholo

• Ibhanti engaphezulu kweDumbbell Row
• I-Single-Arm Dumbbell Row
• I-Stiff-Leg Deadlift (eyaziwa ngokuba yiRomanian Deadlift)
• Uphengululo lwe

Nokuba kwiiveki ezingama-26 ukhulelwe, u-Anna Victoria uyaqhubeka nokusebenza ngelixa agcina abalandeli bakhe belungile. Okoko wenza isibhengezo ngoJanuwari ukuba ukhulelwe emva kweminyaka yobunzima bokuzala, uthumele uhlaziyo malunga namava akhe kunye nendlela ekuchaphazele ngayo uqeqesho. (Inxulumene: U-Anna Victoria wabhengeza ukuba ukhulelwe emva kweminyaka yokuzabalaza nokungazali)

Emva kwemiboniso, uthi unike ingqwalasela eyongezelelweyo kwikhonkco lakhe elingasemva, izihlunu ezingasemva komzimba "Uninzi loqeqesho lwam ngoku lugxile kwindlela yokuqeqesha umzimba wam ukubuyisela into yokuba ndikhula isisu esikhulu ngoku, "utshilo umqeqeshi weFit Body. "Kwaye ke elinye lala maqhosha abalulekileyo kukomeleza ikhonkco lakho elingasemva." (Eyeleleneyo: Kungakanani Ukuzilolonga *Enyanisweni* Okukhuselekileyo Ukukwenza Ngexa Ukhulelwe?)

Ukomeleza ikhonkco yangasemva kunokuncedisa ukukhusela (okanye usebenze ukulungisa) ukungalingani kwemisipha. "Kuba ndiza kuba nesisu esikhulu kwaye izakunditsalela phambili kungekudala, kufuneka ndibenamaqhakra omeleleyo, umqolo owomeleleyo, izihlunu zomqolo oqinileyo [iqela lezihlunu ezihamba ecaleni komqolo]," utsho UVictoria. Isenokuqhubeka nokuhlawula emva kokukhulelwa. "Xa umntwana wakho ephuma kwaye ubabambile, ufuna ukubanakho ukuzilinganisela kwaye ube namandla okukuxhasa," uyongeza.

Nokuba awucebi ukuzala kungekudala, usenokufunda okuninzi. UVictoria uthi amandla angasemva yinto "nabani na wonke umntu" kufuneka acinge ngayo, eqaphela ukuba idlala indima ebalulekileyo kwi-posture kunye nokunye okuninzi. Ukomeleza umsipha ngasemva komzimba wakho ukuhambelana namandla angaphambili kunokukunceda ukuba ugweme ukulimala kwaye uvumele ukuba ubaleke ngokukhawuleza okanye uphakamise umbulelo onzima kumandla akhulayo. (Jonga: Yintoni kanye kanye le yeKhonkco yaMva kwaye kutheni abaQeqeshi beqhubeka nokuthetha ngayo?)

Ukulandela ukukhokelwa nguVictoria, jonga ukuzilolonga kwakhe okubetha amaqela amaninzi emixokelelwano yangasemva ngemithambo emithathu elula. Uya kusebenzisa i-glute, i-hamstrings, kunye nezihlunu eziphezulu kunye nezisezantsi. I-pregnancy-friendly kwaye ungayibetha ekhaya ngemizuzu eyi-10 okanye ngaphantsi.

Ingaba isebenza kanjani: Yenza umsebenzi ngamnye kwinani elibonisiweyo le-reps, emva koko uphumle imizuzwana engama-30. Phinda isekethe yonke kabini ngaphezulu kwiiseti ezintathu zizonke.

Uya kudinga: Ibini yeedumbbells okanye izinto zendlu ezinzima kunye nesihlalo okanye iqonga.

Ibhanti engaphezulu kweDumbbell Row

A. Bamba i-dumbbell kwisandla ngasinye, iintende zijongise kuyo. Bandakanya ingaphakathi, ihenjisi esinqeni, thumela i-butt ngasemva, kwaye uguqe amadolo kancinci ukufikelela kwindawo yokuqala. Khupha ukhuphe iidumbbells ukuya kwiimbambo, ukucinezela amagxa kunye ngasemva kwaye ugcine iingalo ziqinile emacaleni.

B. Tsala umoya ukuze unciphise iidumbbells ngolawulo kwindawo yokuqala.

Yenza i-20 reps.

I-Single-Arm Dumbbell Row

A. Phumla idolo lasekunene esitulweni okanye eqongeni, emva koko ulungelelanise ukuma ukuze unyawo lwasekhohlo luphume kwaye ubuyele kwidiagonal encinci ukusuka eqongeni / isitulo. Isiseko se-brace, ephethe i-dumbbell ngesandla sasekhohlo kunye nengalo eyolulwe yaya kwicala leqonga / isitulo. Esi sisikhundla sakho sokuqala.

B. Exhale ukuya kwi-dumbbell yomqolo ukuya kwiimbambo. Ukuphefumlela ukuthoba i-dumbbell umva ezantsi ngolawulo.

Yenza i-15 reps. Tshintsha amacala; Phinda.

I-Stiff-Leg Deadlift (eyaziwa ngokuba yiRomanian Deadlift)

A. Yima ngenyawo ububanzi benyonga, amadolo agobe kancinci, kunye ne-dumbbell kwisandla ngasinye, iintende zijonge emathangeni. Ukugcina umqolo ongathathi hlangothi, ukukhupha umoya ukuya kwihips kwaye uthumele umva ngasemva. Vumela ii-dumbbells ukuba zilandele phambi kwemilenze. Nje ukuba badlule emadolweni, musa ukuvumela i-butt ukuba itshone kude.

B. Ukuphefumlela ukutyhala izithende kwaye uqhube isinqe phambili ngelixa ulungisa amadolo ukuze ubuyele kwindawo yokuma.

Yenza i-15 reps.

Uphengululo lwe