Lo msebenzi we-5-Move Full Dumbbell Workout nguKelsey Wells uya kukushiya ungcangcazela

Umxholo

• I-Kelsey Wells PWR Ekhaya 4.0 Express-Full-Body Dumbbell Workout
• I-Single-Arm Coca kwaye ucinezele
• Cinezela isifuba ukuya kwi-Skull Crusher
• Ubunzima beFlutter Kick
• Hlaziya umqolo
• Ubunzima beBurpee
• Uphengululo lwe

Umqeqeshi we-SWEAT kunye namandla ombane wehlabathi, uKelsey Wells usandula ukumilisela ulwaziso lwakutshanje lwenkqubo yakhe ethandwayo ye-PWR Ekhaya. I-PWR Ekhaya 4.0 (efumaneka kuphela kwi-app ye-SWEAT) iya kongeza iiveki ezintandathu zeprogram kwinkqubo yangoku yeeveki ezingama-40, ibonelela abafazi ngeentlobo ezininzi zomxholo wokuzilolonga ukubanceda bakhe phezu kwamandla abo.

"Akukho nto ndiyithandayo ngaphandle kokwenza ezi nkqubo ukunceda abantu basetyhini bakwazi ukuzixhobisa kwaye bafezekise iinjongo zabo," utshilo u-Wells Ubume. "Bendifuna ukubonelela abasetyhini ngokuzilolonga okutsha ukuze ndibancede bahlale bekhuthazekile, bashukumise imizimba yabo, kwaye bakhathalele impilo yabo bekwikhaya labo."

Yonke imisebenzi ye-PWR Ekhaya, kubandakanywa nohlaziyo lwamva nje, ijikeleze imizuzu engama-40 kwaye igxile kuqeqesho lwamandla olujolise kumaqela ahlukeneyo emisipha ngeentsuku ezahlukeneyo. Kuninzi lwemisebenzi, uya kufuna ubuncinci i-dumbbell enye, i-kettlebell, kunye nezinye iibhendi zokuxhathisa. (Idibeneyo: Nantsi into eShedyuli yokuSebenza yaNgokulinganayo yeveki eveleleyo)

Kwabo bafutshane ngexesha, inkqubo yePWR Challenges ikunika i-10- ukuya kwi-20-minute yokuzilolonga ekhawulezayo kwaye esebenzayo. Ngaphezu koko, zihlala zifuna izixhobo ezincinane. (Eyeleleneyo: Yonke into oyifunayo yiSeti yeeDumbbells zokutyumza ezi ngalo kunye ne-Abs Workout nguKelsey Wells)

Nokuba ungazikhethela ntoni ukuzilolonga, injongo yenkqubo yasekhaya kukutshisa amanqatha, ukwakha amandla, kunye nokuphucula umgangatho wakho wokuqina. I-Cardio (zombini amandla asezantsi kunye nokuqina okuphezulu) kunye neeseshoni zokubuyisa nazo zakhiwe kwishedyuli yakho yokuzilolonga, kunye nokuzifudumeza nokupholisa phantsi ngaphambi nasemva kokuzilolonga. (Ngaba uyazi ukuba i-SWEAT nayo yongeze inkqubo entsha yee-Pilates?)

Ngokubhekisele kwintoni okuseta i-PWR Ekhaya i-4.0 yahlukene? "Ezi veki zintandathu zokugqibela zomsebenzi zongezwe kwi-PWR eKhaya zibonelela abasetyhini abasele bezilolonga rhoqo kwaye bezilolonga ixesha elithile ithuba lokuqhubeka nokwenza uqeqesho lwabo besekhaya," utshilo u-Wells. "Le nkqubo iphuhliswe ngenjongo kwaye ibambelele ekusebenziseni inzululwazi ukunceda abasetyhini ukuba bandise ixesha labo kunye nokuzama ukuqeqesha."

Ngelixa zonke iiveki ezingama-46 zenkqubo ye-PWR Ekhaya zifanelekile kuwo onke amanqanaba okuqina, u-Wells ugxininisa ukubaluleka kokuqala kancinci kunye nokwakha indlela yakho. "Xa uqeqesha ngeentsimbi, kubaluleke kakhulu ukuba ugxininise ekuzaliseni intshukumo nganye kunye nokuphindaphinda ngefomu yokuzivocavoca echanekileyo ukuze uncede ukunciphisa umngcipheko wokulimala, kukuvumela ukuba ufumane ubuninzi bomsebenzi, kwaye uvune izibonelelo zomzimba zokuqeqeshwa kobunzima," Ucacisa. "Kuhlala kulunge ukuqala ngobunzima obukhaphukhaphu - nantoni na oziva ukhululekile yona kodwa inokuba ngumceli mngeni kuwe- kwaye ngokuthe ngcembe wakha ngokuhamba kwexesha njengoko usiya usomelela kwaye uzithemba ngakumbi ngoqeqesho ngobunzima. Ayisiyonto malunga nokuba uphakamisa kangakanani; imalunga nokuphakamisa kunye ifom efanelekileyo. " (Idibeneyo: Isikhokelo sakho esiBanzi sokuSebenza kwaKhaya)

Ukukunika incasa yento ekubonelelwa ngayo yi-PWR Ekhaya i-4.0, kuvavanye lo mzimba kuphela we-dumbbell Workout eyenzelwe ngu-Wells. "Kwiintsuku xa ufutshane ngexesha, oku kukhawuleza kwemizuzu eyi-15 kujolise ekuncedeni ukuba ufikelele kumandla akho kunye neenjongo zempilo kwaye ubethe yonke imisipha efanelekileyo kwiseshoni yomzimba opheleleyo," utsho uWells. "Olu qeqesho lujolise esifubeni sakho, emagxeni, kwi-triceps, kwizisu, kwi-quads, kwi-glutes nakwimisipha." (Idibeneyo: Itotshi yeQumrhu lakho elisezantsi ngalesi sihlanu sokuShukuma kweDumbbell Leg Workout nguKelsey Wells)

Gcina ukhumbula ukuba lo msebenzi awubandakanyi ukufudumeza kunye nokuphola okuphantsi. Endaweni yoko, u-Wells ucebisa ukuba wenze imizuzu emi-3 ukuya kwemihlanu ye-cardio (cinga: ukutsiba iijacks okanye intambo yokutsiba) ukunceda ukwandisa ukubetha kwentliziyo yakho kunye nokufudumeza izihlunu ngaphambi kokuzilolonga. Ukwacebisa ukuba kulandelwe i-Cardio ngolunye uhlobo olunamandla, njengokutshintsha kwemilenze, ukuguquka kwengalo, kunye nokujija komzimba. "Oku kunokunceda ukwandisa uluhlu lwakho lokunyakaza ngokulungiselela imisipha yakho ukuba ihambe kakuhle kulo lonke uluhlu olupheleleyo lokuhamba ngexesha lokuzilolonga," utsho.

Ngokuphathelele ukupholisa phantsi, u-Wells uncoma ukuthatha uhambo lwemizuzu emithathu ukuya kwemihlanu ukuthoba intliziyo yakho. Unokufuna ukugcwalisa ii-static stretches, apho ubambe khona umsipha kwindawo eyoluliweyo malunga nemizuzwana eli-10 ukuya kwengama-30. "Ukuzolula ngokungatshintshiyo kusebenza ukwandisa ukuguquguquka kwakho kunye noluhlu lweentshukumo," uchaza uWells. "Kunokukunceda ukuvuselela inkqubo yakho yokuphumla kunye nokubuyisela ukuze uncede uqinisekise ukuba uziva uphumle kwaye ulungele ukuzilolonga kwakho okulandelayo."

I-Kelsey Wells PWR Ekhaya 4.0 Express-Full-Body Dumbbell Workout

Ingaba isebenza kanjani: Yenza umthambo ngamnye kwemihlanu ubuyela umva ngexesha elinikiweyo. Gcwalisa imijikelezo emithathu kunye nokuphumla komzuzu omnye phakathi komjikelo ngamnye. Gxininisa ekugcineni ifom efanelekileyo kuyo yonke inkqubo kwaye usebenzise uluhlu olupheleleyo lomzimba wakho.

Yintoni oya kuyidinga: Indawo evulekileyo, imethi yokuzilolonga, kunye neseti yeedumbbells.

I-Single-Arm Coca kwaye ucinezele

A. Yima ngeenyawo i-hip-width ngaphandle kunye ne-dumbbell emhlabeni phakathi kweenyawo.

B. Ukugcina umva tyaba kwaye intamo ingathathi hlangothi, tyhala isinqe umva ukuthoba kwaye ubambe i-dumbbell ngesandla esinye.

C. Ukugcina ingundoqo yokuzibandakanya, cinezela ngezithende kwaye ujonge ihips phambili ukuphakamisa i-torso kwaye ukhuphe i-dumbbell inyuse umhlaba, uqhuba ingqiniba phezulu emva koko uyijike kwiimbambo ukuze ubambe i-dumbbell kwindawo ephambili yokuma phambi kwegxalaba.

D epheleleyo. Ngaphantsi kwe-squat engekho nzulu, emva koko uqhume ubheke phezulu ngelixa ucinezela i-dumbbell ngaphezulu, ugcine isandla ngokuthe ngqo egxalabeni kunye ne-bicep ecaleni kwendlebe. Gcina ingqokelela yokuzibandakanya kwaye amadolo athambile.

E. Misa, emva koko wehlise i-dumbbell ukuya egxalabeni, emva koko uye emhlabeni phakathi kweenyawo ukuze ubuyele ukuqala.

Phinda imizuzwana engama-60 (imizuzwana engama-30 kwicala ngalinye).

Cinezela isifuba ukuya kwi-Skull Crusher

A. Bamba i-dumbbell kwisandla ngasinye kwaye ulale ujonge phezulu kwi-mat yokuzilolonga ngamadolo agobile kwaye iinyawo zithe tyaba phantsi.

B. Yandisa iingalo ngaphezu kwesifuba kunye neentende ezijongene nazo. Yenza iiglits kwaye utsale ubambo lwebhanti ukuthintela ukugoba umva osezantsi.

C. Ukuqhobosha iingqiniba kwaye ucinezele amagxa ezantsi, ugobe kancinci ingqiniba ukuthoba iidumbbells malunga ne-intshi engaphezulu kwebunzi macala omabini entloko. Gwema ukuhambisa iingalo ezingaphezulu kunye namagxa e-anchor ezantsi ukubandakanya i-lats, ukwahlula i-triceps njengobunzima obuphantsi.

D epheleleyo. Ngolawulo, tolula iingqiniba ukuphakamisa i-dumbbells up, emva koko wehle ubuye ezantsi esifubeni ukubuyela ukuqala.

Phinda ulandelelwano lwemizuzwana engama-45.

Ubunzima beFlutter Kick

A. Lala ujonge phezulu emilenzeni kwaye iingalo zandisiwe, ubambe enye idumbbell ngaphezulu kwesifuba usebenzisa izandla zombini, iintende zijongana. Bandakanya isiseko ngokuzoba iqhosha lesisu ukuya kumqolo.

B. Ukugcina imilenze ithe nkqo neengalo zoluliwe, phakamisa umlenze wasekunene ngelixa umlenze wasekhohlo unyuka kancinane ngaphezulu komhlaba ukuze imilenze yenze ubume be-L.

C. Misa ikhefu, emva koko kwangaxeshanye uthobe umlenze wasekunene kwaye uphakamise umlenze wasekhohlo, ugcine iingalo zandiswa lonke ixesha kwaye uqinisekise ukuba akukho mlenze ubambe umhlaba. Qhubeka utshintshana phakathi kwemilenze yasekunene neyasekhohlo ukwenza intshukumo "efana nesikere".

Phinda imizuzwana engama-45.

Hlaziya umqolo

A. Qala kwindawo ephezulu yeplanga ngezandla kwiidumbbell, iinyawo kwindawo ebanzi. Cofa i-quads, i-glutes, kunye ne-abs.

B. Ukukrola ingalo enye ukuya kwimbambo (ukucudisa ngasemva kwengca yegxalaba). Buyela kumgangatho kwaye ukroze kwelinye icala. Gcina utshintshana.

Phinda imizuzwana engama-45.

Ubunzima beBurpee

A. Yima ngeenyawo ububanzi bamagxa ngokuhlukana, ubambe i-dumbbell kwisandla ngasinye ngeengalo zakho emacaleni.

B. Gxotha i-hips ngasemva, ugobe amadolo, kwaye usezantsi kwi-squat, ubeke ii-dumbbells phambi, kwaye ngaphakathi nje, iinyawo.

C. Ukugcina izandla kwii-dumbbells, xhuma iinyawo ngasemva ukuya kumhlaba othambileyo kwiibhola zeenyawo kwindawo yeplanga. Umzimba kufuneka wenze umgca othe ngqo ukusuka entloko ukuya kwizithende.

D epheleleyo. Xhuma iinyawo phambili ukuze zifike ngaphandle nje kweedumbbells.

E. Push izithende ukwandisa imilenze kwaye ume. Bend iingqiniba uze nazo zombini iidumbbell esifubeni njengoko uza kuma.

F. Kanye kwindawo yokuma, tyhala ngezithende kwaye wandise zombini iidumbbells kuxinzelelo oluphezulu, iintende zijonge phambili. Misa ikhefu phezulu, uze unciphise i-dumbbells kwaye uzise iingalo emacaleni akho ukuze ubuyele kwindawo yokuqala.

Phinda ulandelelwano lwemizuzwana engama-45.

Uphengululo lwe