U-Emily Skye Ukwabelana ngoQeqesho lwaKhe loMzimba lwaMandla olwakha iBasass Muscle

Umxholo

• I-Dumbbell Front Squat
• UDumbbell Curtsey Lunge
• Cofa igxalaba
• IBiceps Curl
• Hlaziya umqolo
• Iintsinga zefestile
• I-Bent-Over Triceps Ukukhaba ngokuKhaba
• Uphengululo lwe

Ukuba awukangeni kwi-Gains Train, lixesha lokuthenga itikiti. Abasetyhini kuyo yonke indawo bathabatha ubunzima obunzima, besakha imisipha eyomeleleyo kunye nesini, kwaye babonisa ububi obujikeleze yonke indawo obuza ukomelela. (Imeko ekwinqaku: aba bafazi babonakalisa ukuba bomelele bafile.)

Umqeqeshi uEmily Skye (onokuthi umazi kwi-Instagram feed yakho, ii-FIT Body Guides, okanye njenge-Reebok Global Ambassador) akunjalo; uye wathetha ngokufumana iikhilogram ezingama-28 (kuquka nesihlunu!) okumenze waziva esempilweni kwaye onwabe ngakumbi kunangaphambili. Akunyanzelekanga ukuba uthathe i-Olimpiki yokuphakamisa iintsimbi okanye uye kufutshane ne-barbell ukuze ufumane iziphumo ezifanayo. (Nangona kufuneka uyizame ngokupheleleyo. Ukuphakamisa iintsimbi ngeOlimpiki kuzo zonke ezi zibonelelo, emva kwayo yonke loo nto.) U-Emily wabelana ngokuhamba kwakhe ekwakheni izihlunu kuyo yonke indawo kwaye omelele kakhulu.

Bamba ezinye iidumbbell kunye ne-mat, ulandele kunye nokuhamba ngezantsi, kwaye ujonge iidemo zakhe kwividiyo-emva koko ulungele ukuziva amandla. '

I-Dumbbell Front Squat

A. Yima ngeenyawo i-hip-wide wide and dumbbells rest on emagxeni.

B. Ukugcina undoqo uqinile, ihenjisi esinqeni emva koko emadolweni ukuze wehle ungene kwisikwere esinzulu.

C. Push kwaphakathi kwenyawo kwaye umbe iinzwane ezinkulu emhlabeni ukuze ubandakanye i-glutes kwaye ucinezele umva ukuze ume.

Yenza i-15 ukuya kwi-20 reps.

UDumbbell Curtsey Lunge

A. Yima ngeenyawo ububanzi be-hip-width ngaphandle kunye nee-dumbbells ezihlala emagxeni.

B. Ngonyawo lwasekunene, buyela umva uye ekhohlo ungene kwi-curtsey lunge, ukwehla de kube ngamadolo angaphambili enze i-angle ye-90-degree angle.

C. Cofa unyawo lwasekunene ukuze ubuyele ukuqala, emva koko uphinde kwelinye icala. Qhubeka utshintshana.

Yenza i-10 ukuya kwi-15 reps kwelinye icala.

Cofa igxalaba

A. Yima ngeenyawo i-hip-width ngaphandle, i-glutes kunye nomxholo obandakanyekayo, kunye nentloko engathathi hlangothi.

B. Bamba i-dumbbells ngaphandle emacaleni ngezihlahla ezijonge phambili, iingalo kwii-angles ezilungileyo, kunye ne-triceps efanayo nomhlaba.

C. Cinezela iidumbbells ngaphezulu ngaphandle kokutshixa iingalo phezulu. Nciphisa kancinci kude kube i-triceps ifana nomhlaba.

Yenza i-10 ukuya kwi-15 yokuphindaphinda.

IBiceps Curl

A. Yima ngeenyawo i-hip-width ngaphandle, i-glutes kunye ne-core.

B. Bamba iidumbbells phambi kwamathanga kunye nezandla zijonge phambili, amagxa ezantsi nangasemva, kunye neengqiniba zitshixelwe ecaleni kweembambo.

C. Ngaphandle kokuhambisa iingqiniba, phakamisa iidumbbell ukuya emagxeni, emva koko unciphise kancinci phantsi, uqiniseke ukuba awuzukujika ubunzima.

Yenza i-10 ukuya kwi-15 yokuphindaphinda.

Hlaziya umqolo

A. Qala kwindawo ephezulu yeplanga ephethe iidumbbells ezinezihlahla ezijonge ngaphakathi kunye neenyawo ububanzi bamagxa. Gcina umqolo ongathathi hlangothi ngokujonga ngqo phantsi emhlabeni.

B. Rowusa i-dumbbell yasekunene phezulu ukwenza i-engile ye-90-degree, uze wehlise kancinci ezantsi.

C. Phinda kwelinye icala, ucinezele i-glutes kunye ne-core ebandakanyekayo ukugcina i-hips iqinile. Qhubeka utshintshana.

Yenza i-10 ukuya kwi-15 reps kwicala ngalinye.

Iintsinga zefestile

A. Lala ngobuso emgangathweni, imilenze yolulwe ngqo ukuya kwisilingi kwaye iingalo ziphume ngee-engile ezingama-45 ngamacala. Cinezela ngaphantsi ngaphantsi komhlaba.

B. Zoba iqhosha lesisu ngakumqolo kunye nemilenze esezantsi ngokuthe chu ukuya ngasekunene, ume ngaphambi kokuba umqolo ongezantsi uvele phantsi.

C. Buyela kwindawo yokuqala, emva koko imilenze yezantsi ngasekhohlo. Qhubeka utshintshana.

Yenza i-10 ukuya kwi-15 reps kwicala ngalinye.

I-Bent-Over Triceps Ukukhaba ngokuKhaba

A. Yima ngeenyawo ububanzi besinqe buqelelene ubambe i-dumbbell kwisandla ngasinye, izihlahla zijonge ngaphakathi. Finyelela esinqeni ukuya phambili, ugcine umbindi uqinile kwaye intloko iphakathi.

B. Cinezela umva wangasentla kunye neglu engqinibeni emacaleni, wenze ii-angles ezingama-90 ngeengalo zangaphambili kunye neetriceps. Cinezela ii-triceps zokulungisa iingalo kunye nokuphakamisa iintsimbi phezulu nasemva.

C. Ubunzima obuphantsi kancinci ukuya kuma-engile angama-90.

Yenza i-10 ukuya kwi-15 yokuphindaphinda.

Phinda yonke isiphaluka 2 ukuya kumaxesha ama-3.

Uphengululo lwe