Okukhethekileyo kwe-HIIT Workout evela kuMqeqeshi weNkwenkwezi uKayla Itsines

Umxholo

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Ukuba uku-Instagram, mhlawumbi ubonile UKayla Itsines' uthotywe ngokuphambeneyo, umzimba ontsundu kwiphepha lakhe kwaye "uphinde wagramwa" njenge #fitspiration kuninzi lwezondla zabanye. Kwaye ukuba awukakwenzi, sisengqondweni ukukwazisa kumqeqeshi okhuthazayo oneminyaka engama-23 ubudala osuka e-Adelaide, eOstreliya, othe wakhawuleza waba ngumntu wokomelela wehlabathi jikelele emva kokuba ekhuphe i-"Bikini Body Guide" yakhe yeeveki ezili-12. kulo Januwari udlulileyo.

Ukusukela ngoko, uqokelele i-1.6 yezigidi (!) Abalandeli be-Instagram, abeza kwiphepha lakhe ukukhuthazwa kwemihla ngemihla, iingcebiso ngokutya, kunye nokusebenza ngokusebenzayo kwe-HIIT. Uye wanceda izigidi zabasetyhini ukuguqula imizimba yabo (kufuneka ujonge iphepha lakhe le-Instagram ngokumangalisayo ngaphambi nangemva kweefoto!) Ngenkqubo yakhe yeeveki ezili-12. Kwaye sinethamsanqa kuwe, sinesicatshulwa esikhethekileyo esisikhokelo, esineVeki yoku-1 & 3 yeArms kunye neesekethe ze-Abs. (Kwaye cofa apha ukuze ufumane iPDF eprintwayo yasimahla yoqeqesho!)

Imikhombandlela: Sebenzisa i-timer, yenza uninzi lwezinto ezine ezihamba kwisekethe 1 imizuzu esixhenxe, ngaphandle kokuphumla. Thatha ikhefu elingama-30 ukuya kuma-90 kwimizuzwana, emva koko wenze imithambo emine kwisekethe yesi-2 imizuzu esixhenxe. Thatha ikhefu lemizuzwana engama-30 ukuya kuma-90. Phinda zombini iisekethe ngexesha elinye.

Ukuphusha usenyuka:

1. Qala ngezandla zozibini emgangathweni ngaphezulu kancinci kunobubanzi begxalaba ngaphandle kunye neenyawo kunye emva kwakho uphumle kwiibhola zeenyawo zakho.

2. Ngelixa ugcina umqolo wakho uthe tye kwaye uzinzisa ngezihlunu zakho zesisu, gobisa iingalo zakho uze wehlise isifuba sakho emgangathweni de iingalo zakho zakhe i-engile engama-90.

Pushisa esifubeni sakho wandise iingalo zakho ukuze uphakamise umzimba wakho ubuyele endaweni yokutyhala. (Kwaye ngolunye utshintsho lwe-pushup, bona i-Pushup Progression Workout!)

I-Medicine Ball Squat & Press:

1. Ukubamba ibhola yeyeza esifubeni sakho (6 ukuya kwi-12 kg), tyala iinyawo zombini emgangathweni umgama othe qelele kunobubanzi bamagxa ukugqagqana kwaye ujongise iinyawo kancinane ngaphandle.

2. Ujonge ngqo phambili, goba ezinqeni nasemadolweni, uqinisekise ukuba amadolo akho ajonge ezinzwaneni zakho.

3. Qhubeka ugoba amadolo de imilenze yakho ephezulu ingqamane nomgangatho, uqinisekise ukuba umqolo wakho uhlala uphakathi kwama-45 nama-90 degrees esinqeni sakho. Unokukhetha ukwandisa iingalo zakho ukuze ulungelelane.

4. Tyhala izithende zakho, yandisa iingalo zakho uze ucinezele ibhola engaphezulu kwentloko yakho njengoko umi umile.

5. Yehlisa ibhola uyibuyisele esifubeni sakho kwaye uphinde.

Beka ezantsi iiPushups:

1. Qala ngokulala uthe cwaka esiswini sakho, iingalo zolulwe phambi kwakho nemilenze ithe nkqo emva kwakho iinyawo zakho zihlukene kancinane.

2. Zisa iingalo zakho kwaye ubeke izandla zakho phantsi ecaleni kwesifuba sakho.

3. Beka iinzwane zakho emgangathweni uze uphakamise umzimba wakho kwiibhola zeenyawo zakho.

4. Pushisa esifubeni sakho kwaye wandise iingalo zakho ukuze uphakamise umzimba wakho ubuyele kwindawo ye-pushup.

5. Zithobe kancinci umva ezantsi ukuze ulale ngasemva emgangathweni (hayi i-push).

6. Yandisa iingalo zakho kwakhona phambi komzimba wakho kwaye ukhulule iinyawo zakho. Phinda.

Iidrikhi zeTricep:

1. Qala ngokubeka ibhentshi (okanye isitulo) ngokuthe tye emva kwakho kwaye uhlale emaphethelweni ngamadolo akho aguqe.

2. Beka izandla zakho ngaphantsi kweengalo zakho malunga nobubanzi begxalaba ngaphandle komphetho webhentshi, uqinisekise ukuba iminwe yakho ijonge phambili.

3. Shift glute yakho ngaphambili ushiye ibhentshi, kwaye ubeke iinyawo zakho ukuze zenze i-angle ye-90-degree ngeenyawo zakho. Esi sisikhundla sakho sokuqala.

4.Thoba umzimba wakho ngokugoba engqinibeni ude wenze i-engile engama-90 ngeengalo zakho. Qinisekisa ukuba amagxa akho, iingqiniba, kunye nezihlakala zihlala zihambelana kunye maxa onke.

5. tyhala ngesithende sesandla sakho wandise iingalo zakho ukubuyela kwindawo yokuqala. Kuphephe ukusebenzisa imilenze yakho ukuze ikuncede ekwenzeni oko. Soloko uzama kwaye ugcine indawo ethe tye. Phinda.

6. Kwenze kube nzima oku ngokwandisa imilenze yakho ngokupheleleyo okanye ukuyibeka kwelinye ibhentshi elisicaba njengoko kubonisiwe ngezantsi.

Abakhweli bentaba:

1. Ukuqala kwindawo ye-pushup ngeengalo ezibanzi kancinci kunobubanzi begxalaba ngaphandle, beka ubunzima bomzimba wakho ezandleni zakho.

2. Gcina unyawo lwakho lwasekhohlo emgangathweni, ligobe idolo lasekunene ulinyuse ulise esifubeni sakho phambi kokuba ulolule.

3. Emva koko beka unyawo lwakho lwasekunene emva emgangathweni kwaye ugobe umlenze wakho wasekhohlo kwaye uwuphakamise ngasesifubeni sakho.

4.Yandisa isantya ke ngokungathi uyabaleka ezandleni zakho. Ungaze uvumele umlenze oshukumayo ukuba uchukumise umgangatho.

5. Phinda kwakhona uninzi lweempendulo njengoko kuchaziwe. (Ufuna okungaphezulu? Jonga owona mthambo we-abs ungcono kulo lonke uhlobo lokuzilolonga!)

Ab Bikes:

1. Qala ngokungqengqa emqolo uphakamise intloko nezandla emva kweendlebe zakho.

2. Gobisa amadolo akho ukuze abe ziidigri ezingama-90 kwimilenze yakho ephezulu kwaye imilenze yakho ephezulu ingama-90 ukuya esinqeni sakho.

3. Yandisa umlenze wasekunene ukuze ube malunga nama-45 eedigri ukusuka emgangathweni, ngelixesha uzisa idolo lasekhohlo esifubeni sakho.

4. Ngokukhawuleza emva kokuba ungenise idolo esifubeni sakho, wandise umlenze wakho wasekhohlo ngokupheleleyo ukuze ube ziidigri ezingama-45 ukusuka phantsi uze nedolo lasekunene esifubeni sakho. Oku kudala intshukumo yokunyovwa.

5. Emva kokuba ubambe intshukumo, faka i-twist kunye nomzimba ophezulu, onokufumaneka ngokudibana nedolo kunye ne-elbow echaseneyo. Umzekelo, njengoko usisa idolo lasekunene esifubeni, jikisa umzimba wakho ongaphezulu uye ngasekunene ukuze ukwazi ukudibana nengqiniba yakho yasekhohlo. Phinda.

Ukuhlala kunye ne-Twist:

1. Qala ngokulala phantsi emgangathweni kunye neenyawo zakho eziphakanyisiwe phambi kwakho.

2. Gobela iingqiniba zakho, ugcine izandla zakho ngasemva kweendlebe.

3. Yenza izihlunu zakho zesisu ngokuzoba iqhosha lesisu lakho ukuya kumqolo wakho. Khulula kancinci isandla sakho sasekhohlo kwaye uyekelele phambili kancinci uvumela intloko yakho, amagxa egxalaba kunye nomzimba ukuba uphakamise umgangatho.

4. Njengoko uqhubeka uhleli, jija kwicala lakho lasekunene ufikelele kunyawo lwakho lwasekunene.

5. Cothoza kancinci kancinci kwaye ukhulule umzimba wakho, ubuyisele isandla sakho sasekunene endlebeni.

6. Phinda kwakhona ngasekunene.

Ukuhlala kwemilenze ethe tye:

1. Qala ngokulala ngqo ngomqolo emhlabeni imilenze ithe nkqo neengalo zoluleke ngaphezu kwentloko.

2. Sebenzisa izihlunu zesisu sakho ngokuzoba iqhosha lesisu sakho ukuya kumqolo wakho.

3. Ukugcina iinyawo zakho zihlangene kunye nezithende emgangathweni, zisa izandla zakho ngasezinyaweni zakho uphakamisa intloko yakho kancinci, amagxa egxalaba kunye nesifuba emgangathweni. Oku kuya kubangela ukuba isisu sakho singene kwisivumelwano.

4. Qhubeka ukufikelela phambili de ubambe iinzwane zakho (okanye isenzo).

5. Khulula kancinci iingalo zakho kunye nomzimba kwaye ubuyele kwindawo yokuqala. Phinda.

Ukufumana ukutya okuninzi kunye neengcebiso zomzimba ezivela kuKayla, ndwendwela iwebhusayithi yakhe.

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