Zama le UkuSebenza okuKhethekileyo kweDumbbell yabaQalayo ukusuka kwiNkqubo yamva nje kaKayla Itsines

Umxholo

• I-Kayla Itsines 'ye-BBG yokuQala eKhaya eDumbell Challenge
• Isekethe
• Goblet Hlala Squat
• Cofa iPlank
• Ibhulorho yeGlute
• Thambekisa ukutyhala
• Umqolo ogobileyo
• Uphengululo lwe

UKayla Itsines uchithe iminyaka elishumi yobomi bakhe njengomqeqeshi kunye nembaleki ngaphambi kokuba azale intombi yakhe, u-Arna, kwiinyanga ezisixhenxe ezidlulileyo. Kodwa ukuba ngumama kutshintshe yonke into. Umntu oneminyaka eyi-28 wazifumana eqala kwisikwere sokuqala, kwaye okokuqala ebomini bakhe, uthi waziva ebuthathaka. Umyili wenkqubo yokusebenza ye-BBG uxelele Ubume, ukuba ngeli xesha ebomini bakhe yintoni eyamphefumlela ukuba enze enye yeenkqubo zakhe ezintsha: I-BBG Beginner.

"Xa ndijonga emva, ndicinga ukuba bekuya kuba bubunyani kum ukwenza inkqubo enje ngaphambi kokuba ndibenomntwana," usixelele. "Kwanyanzeleka ukuba ndihambe noluvo lokuba sesichengeni kwaye ndiqale phantsi kwakhona ukuze ndiqonde kakuhle ukuba yintoni abantu ababhinqileyo abahamba ngendlela efanayo."

U-Itsines uthi ngokuthe ngcembe wabuyela emzimbeni wakhe emva kokuba ekhutshiwe ukuba asebenze ngugqirha wakhe, kodwa wayengasakwazi ukwenza uqeqesho olunamandla olwenza ukuba adume. (Idibeneyo: 10 Utshintsho olungakholekiyo oluvela kwiNkqubo kaKayla Itsines ye-BBG Workout)

Yiyo kanye le nto inkqubo yakhe ye-BBG Beginner yenziwe iiveki ezisibhozo zoqeqesho olunefuthe eliphantsi. Esikhundleni sokuzilolonga kathathu ngeveki njengenkqubo yakhe yokuqala ye-BBG, i-BBG Beginner iya kuba nomzimba ophantsi kunye neseshoni yokumelana nomzimba ogcweleyo. Kukwakho nosuku olunye olukhethiweyo lomzimba ophezulu kwiiveki ezintandathu zokuqala, njengoko u-Itsines esithi wayevakalelwa kukuba nokuzilolonga nje kabini ngeveki kunokuba yinto eninzi kumntu omtsha ngokupheleleyo. Uyacebisa ukongeza ukuba ukuzilolonga okwesithathu kwezi veki zimbini zidlulileyo zenkqubo, nangona kunjalo. (Idibeneyo: Lungela ukuPhakanyiswa okunzima ngakumbi ngoHlaziyo lweeNkqubo zoMsakazo zaNgoku)

Kukwakho neeseshoni zentliziyo ephantsi (i-LISS) ezinje ngokuhamba ngeebhayisikile okanye ukuhamba ngefreyimu. Elona candelo lililo? Isiqingatha sokuqala senkqubo asinakuxhuma nantoni na (ukugxeka isayinitsha ye-Itsines) kwaye kubandakanya amaxesha okuphumla angama-30 kunye nama-60, ukuze ukwazi ukugxila kwifom kunye nokwakha amandla esiseko, uyacacisa. Nje ukuba uyigqibile i-BBG Beginner, u-Itsines uthi uya kuziva ulungele i-BBG, enye inkqubo yasekhaya ethe kratya ngakumbi, kwaye, ukusukela apho, inokusebenzela ukutyumza inkqubo ye-BBG eyomeleleyo, egxile kuqeqesho lobunzima. "Ndicinga ukuba le nkqubo iza kunceda abantu basetyhini nokuba bakuphi kuhambo lwabo lokuqina," utshilo u-Itsines.

Jonga lo msebenzi wokuzilolonga ogcwele umzimba nguItsines olungiselelwe ngokukodwa abaqalayo ukukunika incasa yenkqubo entsha ye-BBG yabaQalayo. Landela kunye kwaye uthathe inyathelo lokuqala ekwakheni amandla amakhulu. (Emva kokuba ufumene ifom kunye nesisindo somzimba kunye nezisindo ezilula, jonga esi sikhokelo sabaqalayo sokuphakamisa izisindo ezinzima.)

I-Kayla Itsines 'ye-BBG yokuQala eKhaya eDumbell Challenge

Ingaba isebenza kanjani: Yenza imithambo nganye yesihlanu ukubuyela umva ukubuyela umva ngobuninzi njengoko unikezelwe, ugqibe imijikelo emininzi kangangoko unako isithuba semizuzu eli-10. Gxila kwifom yakho kwaye ukhumbule ukuba lo msebenzi awukho malunga nesantya kodwa ukwakha isiseko samandla.

Yintoni oya kuyidinga: Iseti yee-dumbbells kunye nesihlalo

Isekethe

Goblet Hlala Squat

A. Qala kwindawo yokuma kunye nesihlalo esibekwe ngqo emva kwakho. Sebenzisa izandla zozibini ukubamba i-dumbbell nxamnye nesifuba sakho kwindawo ethe tye, ukutyala iinyawo zombini kancinci ngaphezulu kunobubanzi begxalaba ngaphandle. Esi sisikhundla sakho sokuqala.

B. Ukuphefumla kwaye uqinise i-core yakho. Ukugcina i-torso ethe tye, goba zombini ezinqeni nasemadolweni de ukwazi ukuhlala esihlalweni emva kwakho. Yaya ngomva kancinci ukuze uhlale umde.

C. Khupha umoya kwaye ujonge phambili kancinci ukutyhala ngokulinganayo ngeenyawo zakho ukwandisa isinqe kunye namadolo kwaye ubuyele kwindawo yokuqala. Kuwo wonke umsebenzi, kufuneka udibanise i-glutes yakho kwaye ugcine amadolo akho ahambelana neenzwane zakho.

Phinda kwakhona i-15 reps.

Cofa iPlank

A. Ngesihlalo esiphambi kwakho, beka iingalo zangaphambili (isihlahla ukuya kwingqiniba) ngokuqinileyo kwisitulo sesitulo, uqinisekise ukuba iingqiniba zingaphantsi kwamagxa ngokuthe ngqo. Yandisa yomibini imilenze ngqo emva kwakho, ulinganise kwiibhola zeenyawo zakho.

B. Inhale kwaye ubambe umbindi wakho, uqinisekise ukuba umqolo wakho uhlala ungathathi hlangothi. Gcina imizuzwana engama-30, ulawula ukuphefumla kwakho.

Ibhulorho yeGlute

A. Qala ngokungqengqa ngomqolo wakho kwi-yoga mat. Guqa amadolo kunye neenyawo zeenyawo ngokuqinileyo emethini, uqiniseke ukuba zi-hip-wide-wide and your spine is a neutral position. Beka i-dumbbell kumathambo e-hip, uyixhase ngokubambelela ngaphezulu (iintende ezijongene nomzimba wakho). Esi sisikhundla sakho sokuqala. (Idibeneyo: Uyenza njani iBhulorho yoBuqaqawuli usebenzisa ii-3 ezilula zokuqhubela phambili)

B. Ukuphefumla kwaye uqinise i-core yakho. Exhale njengoko ucinezela izithende emethini, yenza i-glutes, kwaye uphakamise i-pelvis emgangathweni de umzimba wakho wenze umgca omnye ochanekileyo ukusuka kwi-chin ukuya emadolweni, uphumle emagxeni akho.

C. Inhale njengoko unciphisa i-pelvis ukubuyela kwindawo yokuqala. Kuya kufuneka uzive uxinzelelo ngenxa yokuqaqamba kunye nemisipha yakho ngexesha lokuzilolonga.

Phinda kwakhona i-15 reps.

Thambekisa ukutyhala

A. Ngesihlalo esiphambi kwakho, beka zombini izandla zakho esihlalweni sobubanzi banzi kancinane kunegxa lobubanzi ngaphandle kwemilenze yolulwe inde emva kwakho, ulinganisa iibhola zeenyawo zakho, ukubengezela kwakho. Esi sisikhundla sakho sokuqala.

B. Ukuphefumla kwaye uqinise i-core yakho. Ngelixa ugcina ukungathathi hlangothi komqolo, ukugoba iingqiniba kunye nesisu esisezantsi esihlalweni kude kube iingalo zenze ii-angles ezingama-90.

C. Exhale kwaye utyhale ngesifuba kwaye wandise iingqiniba ukuphakamisa umzimba ubuyele kwindawo yokuqala. Cinezela kude nesitulo kangangoko kunokwenzeka. Kufuneka uzive uxinezelekile kwi-triceps kunye namagxa akho kulo lonke ixesha lokuzilolonga.

Phinda kwakhona i-10 reps.

Umqolo ogobileyo

A. Ukubamba i-dumbbell kwisandla ngasinye ngokubambelela ngaphezulu (intendelezo zijonge emzimbeni), tyala iinyawo zombini kumgangatho wegxalaba-ububanzi obuhlukeneyo. Ngelixa ugcina ukugoba okuncinci emadolweni akho, xhoma phambili ukusuka esinqeni ukuze i-torso ihambelane nomgangatho. Yandisa iingalo ngqo ngaphantsi kwesifuba ukuya emgangathweni. Esi sisikhundla sakho sokuqala.

B. Ukuphefumla; khupha umoya. Goba iingqiniba ukuzisa iidumbbells emacaleni omzimba. Kuya kufuneka uzive ngathi khama okuncinci phakathi kwamagxa.

C. Ukuphefumla. Yandisa iingqiniba ukuze unciphise iidumbbell kwaye ubuyele kwindawo yokuqala.

Phinda kwakhona i-10 reps.

Uphengululo lwe