Zama le HIIT Workout yoMzimba ogcweleyo ovela kwi-PWR entsha kaKelsey Wells Ekhaya 2.0 Inkqubo

Umxholo

• IKelsey Wells 'I-PWR Ekhaya-2.0 yokuzifundela
• I-Sumo Jump Squat
• X Iplanga
• I-Triceps Push-Up
• Ibhulorho yeGlute
• UMkhweli weentaba
• Uphengululo lwe

Ngenxa yobhubhane we-coronavirus wangoku (i-COVID-19) ubhubhane, ukusebenza ekhaya ngokungathandabuzekiyo kuye kwaba yindlela yokufumana ukubila okuhle. Kakhulu kangangokuba uninzi lwezitudiyo zokomelela komzimba kunye nabaqeqeshi zinika iiklasi zokuzilolonga zasimahla kwi-Intanethi ukunceda abantu bahlale bephilile kwaye besebenza ngelixa bexinekile. Kodwa kwanangaphambi kokuba i-coronavirus inyanzelise abantu abaninzi ukuba bahlale ekhaya kwaye baziqhelanise nentlalontle, ukuhlawulela ubulungu bejim ebiza imali eninzi okanye ukulenza kwisitudiyo sakho osithandayo rhoqo akusoloko kusenzeka-kwaye umqeqeshi we-SWEAT uKelsey Wells uyayifumana loo nto.

I-Wells bubuchopho obusemva kwe-PWR kwiinkqubo zokuzilolonga eKhaya (kunye ne-PWR, i-gym elingana, kunye ne-PWR Post-Pregnancy, yoomama abatsha) kwi-app ye-SWEAT. Iinkqubo ze-PWR (1.0 kunye ne-2.0 esandul' ukuqaliswa) zakhuthazwa luhambo lwakhe lokufaneleka olwaqala xa wayengumama okokuqala.

Ingcinga yokuya ejimini yayinzima, utshilo uWells. Oku kwakungekokuba wayesandula ukuba nomntwana, kodwa ngenxa yokuba esi yayisisihlandlo sokuqala uWells esenza ngokwenene ukusebenza ngayo nayiphi na indlela esesikweni, utsho. Andizange ndibe nokuzithemba [ukuya kwindawo yokuzivocavoca] xa ndiqala ukwenza umthambo," wongeza u-Wells. "Uhambo lwam lokuzilolonga luqale ekhaya kwaye nangokuqonda ukuba ayingabo bonke abantu basetyhini abanakho okanye abafuna ukuziqeqesha kwindawo yokuzivocavoca, ngenxa yoko bendifuna ukubonelela ngenkqubo yokuzilolonga enokubonelela ngeziphumo ezihle kwimeko yekhaya." (Idibeneyo: Isikhokelo sakho esiBanzi sokuSebenza kwaKhaya)

U-Wells 'uthi injongo yakhe ngenkqubo ye-PWR At-Home yayikukubonelela abantu basetyhini ngezixhobo abazidingayo ukuze bazixhobise ngokwasemphefumlweni kukhuseleko lwangasese lwamakhaya abo. "Ndifuna ukubonisa abantu basetyhini ukuba uqeqesho ekhaya ayisiyiyo lula "Inokuba yindlela entle yokwakha okanye yokugcina amanqanaba omzimba kwaye ikuncede ukhathalele impilo yakho."

U-Wells ebesandula ukusebenza nzima, esenza i-PWR yeeveki ezili-12 ngaphezulu ekusebenzeni ekhaya, kwaye ngokukhanya kwe-COVID-19, uthathe isigqibo sokukhupha le nkqubo yesibini yenkqubo yakhe kwangaphambi kokuba kucwangciswe.

Ngokufana ne-PWR yoqobo kwinkqubo yasekhaya, eyaqala ngokusesikweni ngaphezulu konyaka ophelileyo, i-PWR eKhaya 2.0 idibanisa ukusebenza koxhathiso, iiseshoni ze-cardio (amandla asezantsi kunye nokuqina okuphezulu), kunye neendlela zokubuyisela kwimeko yesiqhelo, ukuzisa ujikeleze kakuhle ishedyuli yokuzilolonga ngqo kwigumbi lakho lokuhlala / isiseko / igaraji. Umsebenzi ngamnye unemizuzu engama-40 ukuya kwengama-50 kwaye uphulwe kwizigaba ezintandathu kubandakanya ukufudumala, ukusebenza kwemisipha, i-superset, iisekethe, ukutshiswa, kunye nokuphola. (Eyeleleneyo: Ukuqinisekisa njani ukuba uMsebenzi wakho uhlala usebenza)

Inkqubo ikwabandakanya imingeni ye-PWR enokuthi igqitywe ukongeza kuqeqesho lweveki njengenye indlela yokuba ujonge inkqubela yakho. Olu qeqesho lukhawulezayo lugxile kwi-HIIT kwaye zonke zimalunga nokwenza intliziyo yakho iphakame ngokuzilolonga komzimba. Bafezekile ukuba ufutshane ngexesha kwaye awunakho ukufikelela kuso nasiphi na isixhobo.

Qaphela ukuba uzakufuna izixhobo ezithile ngesandla ukuze wenze okuninzi kokusebenza okucwangcisiweyo kwinkqubo ye-PWR Ekhaya nangona. Ezinye izinto osenokuba sele unazo ekhaya ezinjengomthambo wokuzilolonga, ibhentshi, ezinye iidumbell, kunye nebhola yamayeza, kodwa unokufuna ukutyala imali kwivili le-ab, tsiba intambo, iintsimbi zamaqatha, i-kettlebell, iibhendi zokumelana, a Ibhola yeBosu, ipleyiti yobunzima, kunye nombhobho wePVC-osetyenziswa nguWells ekusebenzeni kwakhe, kodwa ngokuqinisekileyo unokufumana izinto ezifanayo ezijikeleze ikhaya lakho ezinokusebenza endaweni yezi zixhobo, njengomtshayelo endaweni yombhobho wePVC. (Eyeleleneyo: Imizuzu eyi-15 yokuSebenza ngoMzimba ogcweleyo onokuthi uwenze ekhaya)

Apha ngezantsi kukho iPWR yomzimba ogcweleyo eKhaya 2.0 Umngeni wokuzilolonga oyilwe nguWells ukukunika incasa yePWR yakhe yonke kuthotho lwasekhaya. Gcina ukhumbula ukuba lo msebenzi awubandakanyi ukuhamba okufudumeleyo, kodwa u-Wells ucebisa ukuba ufumane ezimbalwa ukunceda ukwandisa uluhlu lwakho lokuhamba kunye nokunciphisa ukwenzakala. Imizuzu nje emi-3 ukuya kwemihlanu ye-cardio, enjengokubaleka endaweni okanye ukutsiba, kuyonyusa ukubetha kwentliziyo yakho kwaye kuncede ukufudumeza izihlunu zeseshoni yakho, utshilo. "Xa kunokwenzeka, ndicebisa ukuba ndilandele la cardio ngeendlela ezimbalwa ezomeleleyo- njengokutshintsha kwemilenze, isangqa sengalo, kunye nokujija komzimba."

IKelsey Wells 'I-PWR Ekhaya-2.0 yokuzifundela

Ingaba isebenza kanjani: Yenza umthambo ngamnye kwemihlanu imizuzwana engama-40, kunye nemizuzwana engama-20 uphumle, kwimijikelo emine iyonke. Phumla imizuzwana engama-60 phakathi komjikelo ngamnye.

Yintoni oya kuyidinga: Indawo evulekileyo kunye nemathi yokuzilolonga

I-Sumo Jump Squat

A. Qala ngokuma ukuma iinyawo zakho zibanzi kunegxa ububanzi ububanzi ngaphandle. Khomba iinyawo kancinci ngaphandle. Esi sisikhundla sakho sokuqala.

B. Hinga ezinqeni, kwaye uguqe ngamadolo ukuze umva ubuye. Ukujonga ngqo phambili, yizise amathanga akho ngokuhambelana nomgangatho (okanye naphina apho indawo yakho isezantsi, ukuba ngaphezulu koku).

C. Cinezela kwizithende kwaye utsibe phezulu ngokugqabhukileyo, wandisa imilenze neengalo ngqo.

D epheleleyo. Umhlaba ngokuthambileyo ngamadolo agobileyo, wehlisa umva kwindawo yokuqala kwaye uphinde.

Gqibezela iireps ezininzi kangangoko unako kwimizuzwana engama-40.

Phumla imizuzwana engama-20.

X Iplanga

A. Qala kwindawo ephezulu yeplanga ngezandla zakho kunye neenyawo ububanzi begxalaba ngaphandle. Bopha ingqokelela yakho, gcina umqolo ongathathi hlangothi, kwaye uqiniseke ukuba izandla zakho zingaphantsi kwamagxa akho ngqo.

B.Ukuphefumla kwaye uphakamise isinqe njengoko uzisa isandla sakho sasekhohlo ukufikelela kunyawo lwakho lwasekunene. Thepha unyawo okanye ufikelele nje ngokusemandleni akho.

C. Exhale, ukunciphisa iinqumlo zakho kunye nokubeka isandla sakho sasekhohlo kumatshini ukuze ubuyele kwindawo yokuqala.

D epheleleyo. Phinda ukunyakaza kwelinye icala, ufikelele kwisandla sokunene ukuya kunyawo lwasekhohlo kwaye ubuye. Qhubeka utshintshana.

Gcwalisa reps ezininzi kangangoko unako imizuzwana engama-40.

Phumla imizuzwana engama-20.

I-Triceps Push-Up

A. Qala kwindawo yeplanga izandla zakho zibe ububanzi begxalaba ngaphandle, kunye neenyawo zakho kunye emva kwakho. Esi sisikhundla sakho sokuqala.

B. Inhale kwaye ngelixa ugcina umgudu ongathathi hlangothi, thoba i-elbows yakho kwaye unciphise i-torso yakho kwi-mat. Qinisekisa ukuba iingqiniba zakho zibuyele ngasemva kwaye iingalo zihlala zixakekile kumacala omzimba wakho.

C. Exhale, ucinezela ngesandla ukuze uphakamise umzimba wakho kwindawo yokuqala. Zama ukungabuyisi umva wakho. *Yihla emadolweni akho, njengoko kufuneka.

Gcwalisa reps ezininzi kangangoko unako imizuzwana engama-40.

Phumla imizuzwana engama-20.

Ibhulorho yeGlute

A. Qala ngokulala ulele ngomqolo emethini. Guqa amadolo kunye neenyawo zeenyawo ngokuqinileyo emhlabeni, uqinisekise ukuba zi-hip-wide wide ngaphandle kwaye umqolo wakho ukwimeko yokungathathi cala (thintela ukugoba). Esi sisikhundla sakho sokuqala. (Idibeneyo: Uyenza njani iBhulorho yoBuqaqawuli usebenzisa ii-3 ezilula zokuqhubela phambili)

B. Ukuphefumla kwaye uqinise i-core yakho. Khupha njengoko ucinezela izithende emethini. Yenza i-glutes yakho isebenze, kwaye uphakamise i-pelvis yakho phantsi de umzimba wakho wenze umgca othe tye ukusuka kwisilevu ukuya emadolweni. Kufuneka uzive uxinezelekile kwi-glutes kunye ne-hamstrings.

C. Inhale njengoko unciphisa i-pelvis ukubuyela kwindawo yokuqala.

Gcwalisa reps ezininzi kangangoko unako imizuzwana engama-40.

Phumla imizuzwana engama-20.

UMkhweli weentaba

A. Ukuqala kwindawo yokutyhala kunye neengalo ezibanzi kancinci kunobubanzi begxalaba ngaphandle, beka ubunzima bomzimba wakho ezandleni zakho.

B. Ukugcina ibhola yonyawo lwakho lasekhohlo phantsi, bhekisa idolo lasekunene kwaye uliphakamisele esifubeni sakho.

C. Emva koko beka unyawo lwakho lwasekunene phantsi kwaye ugobe umlenze wakho wasekhohlo, uwuphakamisele esifubeni sakho.

D epheleleyo. Yandisa isantya, uqiniseke ukuba ungacofisi uzwane olugobileyo emhlabeni njengoko uzisa esifubeni sakho. Phinda.

Gcwalisa reps ezininzi kangangoko unako imizuzwana engama-40.

Phumla imizuzwana engama-20.

Uphengululo lwe