Zama u-Anna Victoria oQinisekisiweyo woMzimba oQeqeshiweyo weSekethe

Umxholo

• Isekethe 1: Umzimba ongezantsi
• Isekethe 2: Umzimba oPhezulu
• Isekethe 3: Umzimba opheleleyo
• Uphengululo lwe

Ukuziva kufanelekile kunye nomqeqeshi oqinisekisiweyo u-Anna Victoria ukholelwa kwiintsimbi ezinkulu (bona nje into anokuyithetha ngokuphakamisa iintsimbi kunye nobufazi) -kodwa oko akuthethi ukuba akaphazamisi ngokuzilolonga komzimba. Kuhlobo lwamva nje lwe-app yakhe yokuzilolonga, uMzimba oFit kunye no-Anna Victoria, unikezela ngeentlobo ezintathu zeenkqubo zokuzilolonga: Shred (ukusebenza ngamandla okuphezulu komzimba), Ithoni (Ukusebenza kwe-dumbbell), kunye Umzobo (ukuzilolonga ubunzima).

Apha, wabelana ngokusebenza kwesekethe yobunzima bomzimba kwiprogram yakhe ye-Shred eya kubeka ngaphezulu kwayo yonke into okhe wayicinga malunga nokuzilolonga komzimba. Idibanisa ukuzilolonga kwamandla kunye nokuhamba kwe-cardio, yahlulwe yaya kwiisekethi ezintathu ezinamandla (umzimba omnye osezantsi, umzimba ophezulu, kunye nesekethe yomzimba wonke). (P.S. Nanku umahluko phakathi koqeqesho lwesekethe kunye noqeqesho lwexeshana.) Izihlunu zakho aziyi kuyeka ukutshisa kwaye ukubetha kwentliziyo yakho akuyi kuhlala de ugqibe ngale nto. (Ukuba uziva nyani 'kubunzima namhlanje, zama ukuzilolonga ngokutshisa idumbbell endaweni yoko.)

Ingaba isebenza kanjani: Uya kwenza intshukumo nganye engezantsi ngenani elibonisiweyo lokuphindaphinda, ukuphinda isekethe nganye kathathu ngaphambi kokuba uqhubele phambili. Phumla njengoko kufuneka phakathi kwesekethe nganye.

Uya kudinga: Akukho nto ngaphandle kobunzima bomzimba wakho kunye nendawo ethile

Isekethe 1: Umzimba ongezantsi

Ukubuyela umva ngeLunge + ngeCurtsy Lunge

A. Yima ngeenyawo kunye kwaye izandla zidityaniswe phambi kwesifuba.

B. Nyathela inyathelo elikhulu ubuye umva ngonyawo lwasekunene, ukwehla uye kwi-lunge yokubuyela umva de amadolo omabini agobe kuma-90 degrees.

C. Cinezela kunyawo lwasekhohlo ukuze ume, unyathela unyawo lwasekunene ecaleni kwasekhohlo.

D epheleleyo. Nyathela unyawo lwasekunene ngasemva uye ngasekhohlo ukuwela umlenze wasekunene ngasemva ngasekhohlo, ugoba omabini amadolo ukuhla ungene kumjelo ojikelezayo.

E. Cinezela kunyawo lwasekhohlo ukuze ume kwaye ubuyele kwindawo yokuqala. Yiyo i-1 rep.

Yenza i-8 reps. Tshintsha amacala; phinda.

Ukutsiba kweSumo squat

A. Yima ngeenyawo zibe banzi, iinzwane zijonge kancinane kwii-engile ezingama-45.

B. Ngaphantsi kwe squat enzulu, de amathanga afane nomhlaba.

C. Yima ngokudubula kwaye utsibe emhlabeni, utyhalele phambili ihips.

D epheleleyo. Umhlaba ngokuthambileyo kwaye ngokukhawuleza wehlise kwi-sumo squat ukuqalisa irep elandelayo.

Yenza i-12 reps.

Ibhulorho yeGlute yomlenze omnye

A. Lala ngobuso emgangathweni iinyawo zithe tyaba namadolo ajonge kwisilingi. Cinezela kwiinyawo zombini ukuphakamisa isinqe phantsi, kwaye wandise umlenze wasekhohlo ukwenza umgca othe ngqo ukusuka emagxeni ukuya kwisithende sasekhohlo ukuqala.

B. Ukugcina i-core ibandakanyeka, i-hips ephantsi ukucofa umgangatho.

C. Cinezela kunyawo lwasekunene ukuphakamisa isinqe kwaye ubuyele kwindawo yokuqala.

Yenza i-8 reps. Tshintsha amacala; phinda.

Ukutsiba i-Lunge + i-squat Jump

A. Qala kwindawo ye-lunge ngomlenze wasekunene phambili. Ngaphantsi kwe-lunge kude kube ngamadolo omabini agobile kwi-90 degrees.

B. Tsiba kwaye utshintshe imilenze, wehlise kwilayini yomlenze wasekhohlo.

C. Gxuma kwaye utshintshe imilenze, wehlise kwilayini yomlenze wasekunene.

D epheleleyo. Tsiba kunye nomhlaba ngeenyawo ezibanzi kancinane kunobubanzi begxalaba ngaphandle, ukwehla kwiskwere. Yima ngokudubula kwaye utsibe emhlabeni.

E. Mhlaba ngokuthambileyo, kwaye uqale impendulo elandelayo kwelinye inyawo.

Yenza i-8 reps.

Isekethe 2: Umzimba oPhezulu

ICommando + Push-Up

A. Qala kwiplanga ephakamileyo.

B. Ngezantsi kwingqiniba yasekunene, emva koko kwingqiniba yasekhohlo, ukuya kwinguqu ukuya kwiplanga ephantsi.

C. Cinezela kwisandla sasekunene, emva koko isundu lasekhohlo ukunyusa iplanga eliphezulu.

D epheleleyo. Yenza i-push-up. Phinda, uqale irep elandelayo ngenye ingalo.

Yenza i-4 reps.

Ukutsiba kwesele + KuMva kwakhona

A. Yima ngeenyawo ezibanzi kune-hip-wide apart.

B. Jika iingalo umva, wehlise kwi-squat ekhethekileyo. Jika iingalo ukutsiba uye phambili, uyehla ngokuthambileyo kwisikwere.

C. Khuphela ngasemva ukuze ubuyele kwindawo yokuqala.

Yenza i-4 reps.

Zigxadazele-Izandla Push-Up

A. Qala kwindawo ephakamileyo yeplanga.

B. Hamba ngesandla sasekhohlo uye ngasekunene, kungoko ke uphantsi kwesifuba, emva koko uhambe ngesandla sasekunene uye ngasekunene, iminwe ikhombe ecaleni.

C. Yenza i-push-up.

D epheleleyo. Hamba izandla uye ngasekhohlo ukuphinda kwelinye icala.

Yenza ii-4 reps kwicala ngalinye.

Side-to-Side Squat Jump + Push-Up

A. Yima ngeenyawo ububanzi ngaphezu kwamagxa ububanzi ngaphandle. Ngaphantsi kwe squat izandla zibambene phambi kwesifuba.

B. Tsibela ngasekunene, uhlale kancinci kwi-squat.

C. Beka izandla phantsi uze utsibe iinyawo ubuyele kwiplanga eliphezulu. Yenza i-push-up.

D epheleleyo. Tsiba iinyawo ukuya ezandleni kwaye uphakamise isifuba ukubuyela kwindawo ye-squat. Tsibela kwelinye icala ukuqala impendulo elandelayo.

Yenza i-4 reps.

Isekethe 3: Umzimba opheleleyo

Ukuqhuma kweLunge

A. Qala kwindawo yokuma kunye nomlenze wasekhohlo phambili.

B. Ngezantsi kwi-lunge de amadolo omabini abe kwi-engile ye-90-degree, ingalo yasekhohlo ibheka phambili kwindawo yokubaleka.

C. Cinezela ngokugqabhukileyo ukusuka kunyawo lwangaphambili ukuze uliphakamise ukusuka emgangathweni, uqhubela ingalo yasekunene phambili.

D epheleleyo. Mhlaba ngokuthambileyo kwaye ngokukhawuleza wehle kwisithuba se-lunge ukuqala i-rep elandelayo.

Yenza i-8 reps kwicala ngalinye.

I-Bird-Dog Crunch

A. Qala kwitafile yetafile kuyo yomine imigca, amagxa ngaphezulu kwesihlahla kunye nesinqe phezu kwamadolo.

B. Ukubandakanya isiseko kunye nokugcina umva tyaba, yandisa ingalo yasekhohlo phambili ecaleni kwendlebe, kwaye wandise umlenze wasekunene ubuyela umva ngokuhambelana nomlenze.

C. Kroba ingqiniba yasekhohlo kunye nedolo lasekunene ukuze uchukumise ngezantsi kweqhosha lesisu.

D epheleleyo. Yandisa kwakhona ukuqalisa irep elandelayo.

Yenza i-12 reps kwicala ngalinye.

Ukunyuka kweentaba

A. Qala kwindawo ephezulu yeplanki.

B. Ukuqhuba idolo ngalinye ukuya ngasesifubeni, ugcine ubunzima phezu kwezandla nomzimba kumgca othe ngqo ukusuka emagxeni ukuya kwizithende.

Yenza i-8 reps kwicala ngalinye.

Beka iBurpee

A. Yima ngeenyawo ezibanzi kancinci kunobubanzi behip ngaphandle.

B. Squat phantsi ukubeka izandla phantsi, emva koko utsibe iinyawo ubuye kwiplanga, kwaye kwangoko umzimba ophantsi uye phantsi.

C. Cinezela umzimba usuke emhlabeni kwaye utsibe iinyawo phambili ngaphandle kwezandla, uze ume kwaye utsibe, ufike izandla phezulu.

D epheleleyo. Mhlaba ngokuthambileyo kwaye wehle uye kwiskwati ukuqala impendulo elandelayo.

Yenza i-8 reps.

Uphengululo lwe