Eyona mithambo ilungileyo yokutshisa iBelly Fat

Umxholo

• Deadlift Row Triceps Kickback
• I-Biceps Curl kunye ne-Front Lunge
• I-squat ngePush Press
• Reverse Lunge nge Russian Twist
• Ibhulorho ngeVala yokuVimba kwesifuba
• Iibhayisekile
• Uphengululo lwe

I-Workout intsomi yokuqala: Ukwenza imithambo ejolise kwindawo ethile kuya kunciphisa amanqatha kuloo ndawo kanye. I-ICYMI, ayiyonyani leyo (njengalezi ezinye iintsomi kunye namafutha kufuneka ulungelelane). Oko kuthetha ukuba ezo crunches zinokuba zakha iseti eyomeleleyo yezisu, kodwa azizukutshisa isisu esihleliyo. ngaphezulu yezo zihlunu.

Kodwa ukufuna ukulahla amanqatha esisu yinto eqhelekileyo kunye ne-oh-so-relatable fitness goal ...

Impendulo: Tshisa amanqatha kwakhona. Eyona ndlela yokwenza oko? Ngokwakha izihlunu, ikhemikhali etshisa ikhalori ishukumisa umlilo uphele-ayisiyiyo nje iqela elinye lemisipha. Umqeqeshi we-Nike master u-Rebecca Kennedy ulapha kunye neseti epheleleyo yokuhamba ukongeza kwimikhwa yakho kwizibonelelo zamanqatha esiswini. Ayizukubona kuphela iziphumo esiswini sakho, kodwa uya kuyakha yomelele imilenze, iingalo, kunye nomongo kwakhona. (Kwaye, hayi, awuyi kubaninzi.)

Ingaba isebenza kanjani: Yenza zonke ezi zihamba kunye ngenani leeseti kunye neereps ezibonakaliswe ukuzilolonga komzimba opheleleyo, okanye udibanise ngokulula kwindlela yakho yangoku.

Uya kudinga: Iseti yeedumbbells ezinobunzima obuphakathi

Deadlift Row Triceps Kickback

A. Yima ngeenyawo i-hip-width ngaphandle kokubamba i-dumbbell kwisandla ngasinye ngamacala.

B. Hinga phambili ezinqeni ngamadolo ugobele kancinci, wehlisa iidumbbells phambi kweeshins.

C. Ngomqolo ohambelana nomgangatho, ii-dumbbells zomqolo esifubeni, zoba iingqiniba ecaleni kweembambo ezineentende ezijonge ngaphakathi.

D epheleleyo. Cinezela ii-triceps zokulungisa iingalo, iintende zijamelene nazo.

E. Ukubuyisela umva intshukumo ukubuyela kwindawo yokuqala.

Yenza iiseti ezi-3 ze-8 reps.

I-Biceps Curl kunye ne-Front Lunge

A. Yima ngeenyawo kunye ubambe i-dumbbell kwisandla ngasinye ngamacala.

B. Nyathela phambili ngonyawo lwasekunene, wehlisela kwimpundu yangaphambili de ithanga langaphambili lingqamane nomhlaba. Kwangelo xesha, jikelezisa iintende phambi kobuso, kwaye ujike i-dumbbells ukuya emagxeni ukuze iintende zijongane nomzimba.

C. Cinezela unyawo lwasekunene ukubuya umva ngelixa uthoba ii-dumbbells ngolawulo, ubuyela kwindawo yokuqala.

Yenza iiseti ezi-3 ze-8 reps.

I-squat ngePush Press

A. Yima ngeenyawo ezibanzi kancinane kunobubanzi behip ngokuqelelene, iidumbbells zirajwe phezu kwamagxa neentende zijonge ngaphakathi.

B. Ngaphantsi kwe squat de amathanga afane nomgangatho.

C. Yima kwaye ucinezele i-dumbbell yasekunene ngaphezulu, intende yesandla ijonge ngaphakathi. Yehlisa kancinci umva ukuya kwindawo erakhiweyo.

D epheleleyo. Ngokukhawuleza wehla kwenye i-squat, uze ume kwaye ucinezele i-dumbbell yasekhohlo ngaphezulu. Cotha kancinci ubuye umva kwindawo ebekiweyo.

E. Ngokukhawuleza yehla uye kwesinye isikwere, emva koko ume kwaye ucofe zombini iidumbbells ngaphezulu. Cotha kancinci ubuye umva kwindawo yokuqala. Yiyo i-1 rep.

Yenza iiseti ezi-3 ze-5 reps.

Reverse Lunge nge Russian Twist

A. Yima ngeenyawo kunye ubambe i-dumbbell ngokuthe tye ngezandla zozibini phambi kweqhosha lesisu.

B. Buyela umva ngonyawo lwasekunene, wehlisela elungeni de ithanga langaphambili lingqamane nomhlaba. Kwangelo xesha, jika umzimba ngasekhohlo, ufike kwi-dumbbell ecaleni kwesinqe sasekhohlo kodwa ujonge phambili.

C. I-twist torso ibuyele kwiziko kwaye ucofe unyawo lwasekhohlo ukuya phambili kwaye ubuyele kwindawo yokuqala. Phinda kwelinye icala. Yiyo i-1 rep.

Yenza iiseti ezi-3 ze-8 reps.

Ibhulorho ngeVala yokuVimba kwesifuba

A. Xoka ujonge phantsi iinyawo zithe tyaba kwaye amadolo akhombe esilingini. I-Triceps icinezelwe emgangathweni ngeengqiniba ezigobe kwii-angles ezingama-90, zibambe i-dumbbell esandleni ngasinye neentende zezandla zijonge ngaphakathi.

B. Cinezela kwizithende ukuphakamisa isinqe ngokuhambelana namadolo ngelixa ucinezela ii-dumbbells ngokuthe ngqo phezu kwamagxa.

C. Ukuthoba kancinci isinqe kunye needumbbells ubuyela kwindawo yokuqala.

Yenza iiseti ezi-3 ze-8 reps.

Iibhayisekile

A. Lala ujonge phezulu emgangathweni wolule imilenze nezandla emva kwentloko, iingqiniba zibanzi.

B. Phakamisa iinyawo zakho ukuntywila emgangathweni, ucinezele ezantsi ubuyele phantsi kwaye uzobe inkaba kumqolo.

C. Zoba idolo lasekunene ubheke esifubeni, ujikeleze umzimba ukuze uchukumise ingqiniba yasekhohlo uye edolweni lasekunene.

D epheleleyo. Tshintsha, wandisa umlenze wasekunene uye kundanda kwaye uzobe ingqiniba yasekunene ukuya edolweni lasekhohlo. Yiyo i-1 rep.

Yenza iiseti ezi-2 ze-15 reps.

Uphengululo lwe