I-5 yoQeqesho loMzimba uCarrie Underwood ufunga, ngokutsho koMqeqeshi wakhe

Umxholo

• Bodyweight Squat ukuba Tuck Jump
• Iinqwelo zokuhamba
• Hlaziya imiqolo
• Biceps Curls
• Umlenze Ojingayo Uphakamisa
• Uphengululo lwe

UCarrie Underwood usebenze nomqeqeshi wakhe, uEve Overland ngaphezulu kweshumi leminyaka. Badibana ukuze benze umsebenzi wokuzilolonga we-Underwood's fitness app, i-Fit52, kwaye i-Overland ifumana imvumi ikwimo ephezulu xa kudlalwa. (Uyakhumbula xa bobabini bema ukuze bazilolonge iintloni kwimidiya yoluntu?)

Nokuba u-Underwood usendleleni yokukhenketha okanye uzipholele ekhaya nosapho lwakhe, u-Overland uthi umama wabantwana ababini uhlala efumana ixesha lokushukuma. "Omnye wemiyalezo yakhe emikhulu kukuba ungazisebenzela naphi na; ikhaya lakho linokuba sisitudiyo somzimba wakho, ngoko ke uyayicinezela xa ekwazi. Ukuba ukwibala lokudlala kunye nabantwana bakhe, uya kutsala, ejinga. Ukuphakama komlenze, kunye ne-Bulgarian split squats kwizixhobo. UCarrie womelele kwaye ujikelezwe kakuhle, "U-Overland uxela Ubume kumsitho weArmArmor. I-duo ngumlandeli omkhulu woluhlobo, kwaye u-Underwood, ngoku osisithethi sesiselo sezemidlalo, uyabuthanda ubumnandi be-BodyArmor yonyango lwasemva koqeqesho, ngokutsho komqeqeshi wakhe.

Kule mihla, u-Overland uthi u-Underwood "konke ukubala kokuhamba" kuye kwamkhokelela ekubeni abambelele kwimithambo esisiseko, yokuzama-kunye neyinyani yokusebenza-cinga: squats, deadlifts, overhead presses, push-ups, and row. "Siyigcina ibandakanyeka kwaye iqhubela phambili kwaye siza kungena kwaye siphume kuluhlu, kunye nexesha eliphantsi koxinzelelo, kuxhomekeke kwiinjongo zakhe," utshilo u-Overland. Enye indlela i-Overland yonyusa ixesha phantsi koxinzelelo? Wongeza imithambo eshukumayo njengemiphunga kunye nee-squats okanye ukucothisa iintshukumo njengemiqolo kunye nocinezelo. I-duo nayo iya kudibanisa amaxesha ngamaxesha ekusebenzeni okuphezulu, ngamanye amaxesha kwitreadmill, yongeza umqeqeshi. (Zama le mizuzu ingama-20 ye-HIIT yokuziqhelanisa nomsebenzi ukuze wakhe isantya kwiiveki ezine.)

Xa kuziwa ekugcineni amandla omzimba opheleleyo, u-Underwood uxhomekeke kwimithambo emihlanu yokuzivocavoca, ngokutsho komqeqeshi wakhe. Apha ngezantsi, i-Overland idiliza umthambo ngamnye kunye nendlela yokuwuphindaphinda ekhaya.

Bodyweight Squat ukuba Tuck Jump

U-Overland uthi uyakuthanda ukudibanisa iintshukumo zomsebenzi wakhe kunye no-Underwood njengendlela yokugcina imvumi ihambe. Ngesi squat esinobunzima bomzimba (yenza i-squats zomoya ezili-10) kwi-tuck jump (yenza ezi-10 kwezi kanye emva) kokuhamba, "uvusa imicu eyahlukeneyo yemisipha, kwaye usebenza ngamandla, amandla, amandla kunye nolawulo," utshilo u-Overland. Umqeqeshi uqaphela ukuba ungalinganisa lo msebenzi nokuba uphakamisa iintsimbi ezinzima: Yenza iseti yee-barbell squats, beka ubunzima phantsi, emva koko uye ngqo kwiseti yee-squats zomoya okanye tsiba i-squats. Ukuba ujonge amandla angaphezulu, yandisa ubunzima kwizikrelemnqa zakho zebarbell; ukuba unethemba lokuphucula unyamezelo, nciphisa ukuphumla kwaye uqhubeke nokuhamba, icebisa i-Overland. (Eyeleleneyo: I-10 Power Plyometric Leg Exercises okufuneka uqalise ukuyenza)

Iinqwelo zokuhamba

Ama-squats kunye neempumlo-kunye nokwahluka okuninzi onokukwenza kwimithambo nganye-kukusebenza kuka-Underwood emlenzeni, utshilo u-Overland. Imvumi kakhulu ithanda ukuhamba imiphunga kuba unokuyenza ngokulula ngelixa upheka ukutya okanye ubukele umabonakude, wongeza umqeqeshi. Ukuzivocavoca okusebenzayo, ongayenza kunye okanye ngaphandle kobunzima, kwakha amandla omzimba osezantsi kunye nokuphucula ibhalansi, amanqaku e-Overland.

Hlaziya imiqolo

Le ntshukumo icela umngeni kuzinzo oluphambili ngokusebenza ngokuchasene nokujikeleza (okuthetha ukubanakho ukwenza umqolo ngamnye ngaphandle kokujikeleza isibilini sakho), utshilo uOverland. Injongo kukugcina isinqe kunye nomzimba uzinze kangangoko kunokwenzeka njengoko uchola ingalo enye ngexesha lomqolo, uyacacisa. Uya kusebenza kwakhona umva kunye namagxa ngalo msebenzi, wongeza umqeqeshi, ekunika i-360 degrees yamandla aphezulu omzimba.

Biceps Curls

Ngaphantsi komthi uya kwenza i-biceps curls nanini na Unako, utsho uOverland. Ukuba imvumi ibona iseti yobunzima, iya kuthi ikhethe kwaye iqale ukugoba, ukuhlekisa e-Overland. Nokuba uneentsimbi ekhaya-okanye iibhotile zewayini-qalisa ukuzigoqa emagxeni akho de uzive uyatshisa, utshilo u-Overland. Olu hambo luhlawula ngamandla eengalo zakho, uphawula umqeqeshi, esenza ukuba kube lula ukuphatha igrosari, abantwana, okanye nantoni na okufuneka uyiphathe. (Eyeleleneyo: I-Biceps Workout ongayenza ngaphandle kweRack enkulu yeeDumbbells)

Umlenze Ojingayo Uphakamisa

Enye yeendlela zokuzivocavoca ezizithandayo ze-Underwood, ukuxhoma umlenze kuphakanyiswa kakuhle kwenziwa kwindawo yokuzivocavoca, kwibala lokudlala, okanye ngebar yokutsala ezinzileyo ekhaya, utsho u-Overland. Kodwa ukuba usebenza ngaphandle kwendawo yokuxhoma, umqeqeshi ucebisa ukuba ulale phantsi kwaye uphakamise umlenze ukukhupha i-abs yakho.

Uphengululo lwe