Totshi uMzimba wakho ongezantsi ngolu Msebenzi weDumbbell weLeg eshukuma kahlanu nguKelsey Wells

Umxholo

• I-Kelsey Wells'At-eKhaya iDumbell Leg Workout
• Shushubeza
• ISekethe yoMzimba osezantsi
• Goblet Reverse Lunge
• Ibhulorho yeGlute
• Umlenze omnye eRomania Deadlift
• Ukuhamba ngokuLunge kabini
• I-Goblet Squat
• Phola
• Uphengululo lwe

Ngeendawo zokuzivocavoca zivaliwe kwaye izixhobo zokuzilolonga zisese-backorder, ukusebenza ngokulula kunye nokusebenza ekhaya kulapha ukuze uhlale. Ukunceda ukwenza utshintsho lube lula, abaqeqeshi bebesenza konke okusemandleni abo ukwamkela oko ngokwenza umthambo ekhaya kube lula kwaye kufikeleleke kangangoko kunokwenzeka.

Umzekelo, umyili weapp ye-SWEAT uKayla Itsines usandula ukukhupha inkqubo ye-BBG Zero Equipment, inkqubo yeeveki ezili-16 engadingi sixhobo. Kwaye ngoku ukuhlangabezana neemfuno zokuziqhelanisa nomsebenzi wasekhaya wabantu abalahlekileyo ngokwenene koomatshini kwindawo yokuzivocavoca, omnye umqeqeshi uKelsey Wells naye uyalandela. U-Wells uqalisa nge-PWR Ekhaya 3.0, ulwandiso lwenkqubo yakhe yoqobo yeeveki ezingama-28, ebandakanya iiveki ezili-12 zokuzilolonga okutsha - yinkqubo yeenyanga ezili-10 ukusuka ekuqaleni ukuya ekupheleni! -Ukukunceda wandise uqeqesho lwakho lwamandla ekhaya nokuba awunakho ukufikelela kwiibhola kunye neepleyiti zobunzima. (Idibeneyo: Zama oku kuQalwa kokuQala kokuSebenza kukaDumbbell kwiNkqubo eKayla Itsines)

"Ukuhambisa umzimba wakho kubaluleke kakhulu kwimpilo yakho yonke kunye nokuba sempilweni," utshilo u-Wells. "Ndiyazingca ngokukwazi ukubonelela ngeeveki ezili-12 ezongezelelweyo zokuzilolonga ekhaya ukunceda abafazi bahlale bexakekile, bashukumise imizimba yabo, kwaye banakekele impilo yabo, ngakumbi ngamaxesha anzima."

Ukulandela isicwangciso somqeqeshi we-PWR kwinkqubo yasekhaya, i-PWR Ekhaya i-3.0 (ifumaneka kuphela kwi-SWEAT app) ifuna izixhobo ezincinci; kucetyiswa ukuba ube needumbell, i-kettlebell, kunye neebhendi zokuxhathisa.

Yonke into eyenziwa yi-PWR Ekhaya ihlala iyimizuzu engama-40 kwaye ibandakanya iindlela zoqeqesho lokuchasana olujolise kumaqela emisipha ahlukeneyo ngosuku olunikiweyo. Inqaku? Ukutshisa amanqatha, yakha amandla, kwaye uphucule inqanaba lakho lokuqina. Iiseshoni zeCardio (zombini eziphantsi kunye ne-high-intensity) kunye neeseshoni zokubuyisela kwakhona zakhiwe kwishedyuli yakho yokuzivocavoca, kunye nokufudumala kunye ne-cool-downs ngaphambi nangemva kweseshoni nganye. (Idibeneyo: Lungela ukuPhakanyiswa okunzima ngakumbi ngoHlaziyo lweeNkqubo zoMsakazo zaNgoku)

Ukuba umfutshane ngexesha, unokukhetha ekusebenzeni okukhawulezayo kwemizuzu engama-10 ukuya kwengama-20 kunye nemiceli mngeni ye-PWR, edla ngokudinga ukuba kungabikho zixhobo.

Yintoni eyenza i-PWR Ekhaya i-3.0 yahluke, kukuba ikhaba izinto inotshi ngokunika ukhetho olongezelelekileyo lokutshiswa kwe-cardio kwabo bafuna umceli mngeni omkhulu ekupheleni kweseshoni nganye. Gcina ukhumbule ukuba le nkqubela phambili eyongezelelweyo inokuthi ingalungiselelwa kwimbaleki ye-novice; uya kufuna ukusebenza ngendlela yakho ukuya kweli nqanaba lokunyamezela ngokuhamba kwexesha. Yiyo loo nto i-PWR Ekhaya ibonelela ngenkqubo yeeveki ezi-4 yabaqalayo ukukunceda ungene lula (okanye ubuyele kwi; enkosi ukuvalelwa yedwa) indlela yakho yokomelela ngaphandle kokuphulukana nenkuthazo okanye ubungozi bokwenzakala. (Idibeneyo: Zama lo Mzimba upheleleyo we-HIIT Workout ovela kwiKelsey Wells 'IPWR eNtsha kwiNkqubo yeKhaya ye-2.0)

Ukukunika incasa yento ekubonelelwa ngayo yi-PWR Ekhaya i-3.0, kuvavanye oku kulolongelo lomzimba usezantsi olwenziwe yi-Wells. Landela kunye kwaye ulungele ukulinganisa ukusebenza kwakho ekhaya, konke ukusuka kwinduduzo yegumbi lakho lokulala / igumbi lokuhlala / ipaseji.

I-Kelsey Wells'At-eKhaya iDumbell Leg Workout

Ingaba isebenza kanjani: Yenza into nganye kwezi zihlanu zokuzivocavoca ukubuyela umva ngenani leempendulo njengoko kunikezelweyo, ugqibe imijikelezo emine iyonke kunye nokuphumla komzuzu omnye phakathi komjikelo ngamnye. Gxila ekugcineni ifom elungileyo kuyo yonke inkqubo yesiqhelo kwaye usebenzise uluhlu olupheleleyo lokuhamba komzimba wakho.

Yintoni oya kuyidinga: Isethi yeedumbell.

Shushubeza

Ukuzifudumeza ngendlela efanelekileyo kubalulekile ngaphambi kokuba uziphose kule mithambo, utshilo u-Wells. Ukuqala, ucebisa ukuba wenze umzuzu okanye emibini ye-cardio, njengokubaleka endaweni okanye ukutsiba, ukukunceda ukufudumeza izihlunu kunye nokuphakamisa ukubetha kwentliziyo yakho. Ukwacebisa ukuba udibanise i-cardio yakho kunye nokwelula okuguquguqukayo - cinga: ukuguquka komlenze kunye nezangqa zengalo - ukunceda ukwandisa uluhlu lwakho lokuhamba kunye nokunciphisa umngcipheko wokulimala.

ISekethe yoMzimba osezantsi

Goblet Reverse Lunge

A. Yima ngeenyawo kunye kwaye ubambe i-dumbell nkqo, ngokuthe ngqo ngaphambili kwesifuba. Yenza umgangatho we-pelvic. Esi sisikhundla sakho sokuqala.

B. Ukuphefumla.Thatha inyathelo elikhulu ngasemva ngonyawo lwasekunene, ugcine isinqe sesikwere, i-pelvis ingathathi hlangothi, kwaye ubunzima busasazwe ngokulinganayo phakathi kwemilenze yomibini.

C. Ngaphantsi kude kube yomibini imilenze igobile kwii-angles ze-90-degree, ukugcina isifuba side kunye nokuzibandakanya. Idolo langaphambili kufuneka lilungelelaniswe neqatha kunye nedolo elingasemva kufuneka lishukume emgangathweni.

D epheleleyo. Khupha umphunga. Cinezela phakathi kwenyawo kunye nesithende sonyawo lwasekhohlo ukuze ume, unyathele unyawo lwasekunene ukuze uhlangane ngasekhohlo.

Phinda i-20 reps (10 kwicala ngalinye).

Ibhulorho yeGlute

A. Tyala iinyawo zithe tyaba emhlabeni uguqe ngamadolo. Beka i-dumbell kumathambo e-hip, uyixhase ngokubambelela ngaphezulu. Imilenze kufuneka i-hip-width-width ngaphandle kwaye umqolo ungathathi hlangothi. Esi sisikhundla sakho sokuqala.

B. Khupha umphunga. Cinezela izithende kwi-mat, bandakanya i-core, yenza i-glutes isebenze, kwaye uphakamise i-pelvis emgangathweni. Umzimba kufuneka wenze umgca othe ngqo ukusuka esilevini uye emadolweni ngelixa uphumle emagxeni.

C. Ukuphefumla. I-pelvis ephantsi emhlabeni kwaye ubuyele kwindawo yokuqala.

Phinda kwakhona i-20 reps.

Umlenze omnye eRomania Deadlift

A. Yima ngeenyawo ububanzi bamagxa ngokuhlukana. Bamba i-dumbell kwisandla sasekunene kwaye ubeke isandla sasekhohlo kwi-hip. Esi sisikhundla sakho sokuqala.

B. Ukuphefumla. Cinezela ngokunyanisekileyo umlenze wasekunene emhlabeni kwaye uphonsa umlenze wasekhohlo ngasemva ngelixa ujonga phambili esinqeni, wehlisa umlenze kude kube kuphantse kufane nomgangatho. Qiniseka ukuba ugcina inyonga isikwere.

C. Khupha umphunga. Ukugcina isiseko esiqinileyo kunye neflethi ngasemva, kwangaxeshanye tsala umlenze wasekhohlo ezantsi ukuhlangabezana nelungelo kwaye ubuyele kwindawo yokuqala.

Phinda i-12 reps (i-6 kwicala ngalinye).

Ukuhamba ngokuLunge kabini

A. Bamba iseti yeedumbell ezandleni zozibini, intende yezandla ijonge ngaphakathi. Tyala iinyawo zombini emhlabeni, umphambili kancinane kunobubanzi bamagxa ngokuqelelana. Esi sisikhundla sakho sokuqala.

B. Ukuphefumla. Buyela emva ngonyawo lwasekhohlo kwaye ugobe amadolo omabini ukwenza indawo yokuma.

C. Khupha umphunga. Tyhila isithende sonyawo lwasekhohlo kunye nozwane lonyawo lwasekunene kwaye wandise amadolo omabini kancinane. Goba amadolo kwaye ubuyele kwindawo ye-lunge.

D epheleleyo. Ukuphefumla. Dlulisa ubunzima kunyawo lwasekhohlo kwaye inyathela phambili unyawo lwasekunene. Tyala unyawo emhlabeni kwaye uguqe ngamadolo omabini ukuze wenze indawo emileyo.

E. Push ngesithende seenyawo zasekunene kunye neenzwane zonyawo lwasekhohlo kwaye wandise omabini amadolo kancinci. Bend ngamadolo uze ubuyele kwindawo epheleleyo.

F. Ukuphefumla. Dlulisa ubunzima kunyawo lwasekunene.

Phinda i-20 reps (10 kwicala ngalinye).

I-Goblet Squat

A. Yima ngeenyawo ububanzi ngaphezu kobubanzi begxalaba ngaphandle, iinzwane zikhomba ngaphandle kancinci. Bamba i-dumbbell ngokuthe nkqo kumphakamo wesifuba ngeengqiniba ezijonge ezantsi kodwa ungafakwanga ukubamba iimbambo. Oku kukuqala kwakho ukuma.

B. I-brace abs kunye nehenjisi esinqeni nasemadolweni ukuze wehle ungene kwisikwere. Misa ikhefu xa amathanga ehambelana nomhlaba. Gcina ubude besifuba, uqinisekisa ukuhlala umva phakathi kwe-45- kunye ne-90-degree degree ukuya esinqeni.

C. Qhuba isithende kunye naphakathi kweenyawo ukuze ume, ugcine eyona nto ibandakanyekileyo kuyo yonke indawo.

Phinda kwakhona i-12 reps.

Phola

Emva kokugqiba imijikelo emine yovavanyo ngalunye kwezi zihlanu, u-Wells ucebisa ukupholisa imizuzu emithathu ukuya kwemihlanu ukunceda ukunciphisa ukubetha kwentliziyo yakho. Qala ngokuhamba nje okomzuzu okanye emibini kwaye ulandele oko ngokuhamba kancinci, apho ubambe indawo enye imizuzwana engamashumi amabini okanye ngaphezulu, utshilo. Ukolula okumileyo yindlela entle yokwandisa ukuguquguquka kwakho kunye noluhlu lwentshukumo, uyacacisa uWells. Inokukunceda ukugcina ukubambeka kwindawo, ukunciphisa ukukhathazeka, kunye nokunciphisa umngcipheko wokulimala, uyongeza. Ngoko ke ungatsibeki kule nxalenye ibalulekileyo yolu qeqesho okanye nayiphi na enye. (Eyeleleneyo: U-Kelsey Wells Wabelana Ngento Ethetha Ngayo Ukuziva Uxhotyisiwe Ngokuqina)

Uphengululo lwe