Oku kuQhaphaza koMzimba opheleleyo wokuSebenza kuya kutshisa iToni yeeCalories

Umxholo

• I-Triceps Kickback Row + Push-Up
• I-squat Curl + Push Press
• I-Deadlift nge-Wide-Grip Row
• KwiiLangge zeHlabathi liphela
• Kettlebell Swings
• Uphengululo lwe

Akukho nto ingcono kunokuluma ibhega enejusi, uhlambe iifries, kwaye uyihlambe nge milkshake ekhrimu. Kodwa intaba yeekhalori eziza nabo? Ehh, ayilunganga kangako. (Ngaphandle kokuba enye yezi burgers phantsi kweekhalori ze-500.) Yiyo loo nto umqeqeshi we-Nike kunye nomqeqeshi we-Bootcamp u-Barry u-Rebecca Kennedy wenza i-Workout eyenzelwe loo mvakalelo ichanekileyo: Itshisa amakhulu eekhalori ukuze uqhube phambili kwaye udle loo burger, ukwazi wena. ndifumene yonke into endiyilumayo. Isilumkiso esilungileyo nangona kunjalo: Yenza lo mthambo ngaphambili ukutya kwakho Shake Shack hayi emva, kuba burger isisu yenza hayi uzive ulungile ngexesha le-burpees. (JK, akukho zibhokhwe apha.)

Ingaba isebenza kanjani: Yenza iiseti ezili-10 ze-10 zokuhamba ngakunye, uphumle imizuzwana engama-30 phakathi kweeseti. Phumla imizuzu emi-2 phakathi kwentshukumo nganye. Yiya emsebenzini kube kanye, kwaye ugqibile. (Ufuna undoqo? Zama lo mthambo uGwen Stefani-inspired abs ngokulandelayo.)

I-Triceps Kickback Row + Push-Up

A. Qala kwindawo yeplanga ngeenyawo ezibanzi kunobubanzi bamagxa kunye nezandla phezu kweedumbbells.

B. Cofa umqolo ongasentla ukutsala isandla sasekunene kunye ne-dumbbell phezulu ecaleni kweembambo, emva koko wandise ingalo emva kwi-triceps kickback, uphakamise i-dumbbell phezulu kangangoko kwaye ucinezele i-triceps. Gcina ihips isikwere kunye nokuqina okuqinileyo.

C. I-curl dumbbell ibuyele kwiimbambo, emva koko ubuyele kwindawo yokuqala. Phinda kwicala lasekhohlo, emva koko wenze into enye yokutyhala. Yiyo i-1 rep.

Yenza iiseti ezili-10 zokuphindaphinda ezili-10, uphumle imizuzwana engama-30 phakathi kweseti nganye.Emva koko phumla imizuzu emi-2.

I-squat Curl + Push Press

A. Yima ngeenyawo ububanzi be-hip-width ngaphandle kunye nee-dumbbells ezandleni macala. I-squat, ukuthoba amathanga de afane nomgangatho.

B. Tyhala izithende ukuma ngelixa usenza ihammer curl: Phakamisa i-dumbbells up amagxa, iintende zijonge ngaphakathi.

C. Goba amadolo kancinci, kwaye ume ngokuqhushumileyo ngelixa utyhala i-dumbbells ngaphezulu, izihlahla ezibekwe ngokuthe ngqo kumagxa kunye neentende ezijonge ngaphakathi.

D epheleleyo. Iidumbbells ezisezantsi zibuyile kubude begxalaba, emva koko buyisela umva isando curl ukuthoba ubunzima obubuyiselwe emacaleni.

Yenza iiseti ezili-10 ze-10 reps, uphumle imizuzwana engama-30 phakathi kweseti nganye. Emva koko phumla imizuzu emi-2.

I-Deadlift nge-Wide-Grip Row

A. Yima ngeenyawo ububanzi be-hip-width ngaphandle, ii-dumbbells emgangathweni ngqo phambi kweenyawo. Hinga ezinqeni ukugoba phambili kwaye ubambe i-dumbbells kwizandla zozibini, iintende zijonge ezinzwaneni.

B. Bandakanya phezulu ngasemva kwaye uqhube ihips phambili ukuze ume ubude. Hinga ezinqeni ukwehlisa iidumbbells ezantsi, ukugcina imilenze ithe nkqo kodwa ingatshixwanga.

C. Emva koko yenza umqolo wokubamba ngokubanzi: Gcina i-torso ixhonywe phambili, phakamisa iingqiniba phezulu kwaye uphume emacaleni ukuze i-dumbbells ifikelele kubude besifuba, yenza ii-angles ezingama-90 phakathi kweetriki kunye neengalo ezingaphezulu.

D. Ubunzima obuphantsi ukuya ezantsi, emva koko uqhube unqontsonqa ukuya phambili ukuqala ukuphindaphinda.

Yenza iiseti ezili-10 zokuphindaphinda ezili-10, uphumle imizuzwana engama-30 phakathi kweseti nganye. Emva koko phumla imizuzu emi-2.

KwiiLangge zeHlabathi liphela

A. Yima ngeenyawo kunye, ubambe i-kettlebell esifubeni ukuphakama ngamacala (okanye "iimpondo") ngeminwe esongelwe ezantsi kwesiphatho.

B. Phakamisa ingqiniba ibe nye ngexesha usenza isangqa ngeketile entloko, udlula ngendlebe yasekunene emva kwentloko, emva koko ngendlebe yasekhohlo. Qhubeka ujikeleze i-kettlebell kwi-hip yasekunene, ngelixa ubuyela umva ngonyawo lwasekunene kwindawo ye-sumo squat.

C. Ukunyathela unyawo lwasekunene ecaleni kweenyawo zasekhohlo, yenza isangqa kwi-kettlebell phambili kwaye ujikeleze intloko kwelinye icala (indlebe yasekhohlo, ngasemva kwentloko, indlebe yasekunene). Qhubeka ujikeleza kwi-hip ekhohlo kwaye ubuye umva ngonyawo lwasekhohlo kwindawo ye-sumo squat kwelinye icala.

Yenza iiseti ezili-10 ze-10 eziphindaphindayo (ezi-5 kwicala ngalinye), uphumle imizuzwana engama-30 phakathi kweseti nganye. Emva koko phumla imizuzu emi-2.

Kettlebell Swings

A. Yima ngeenyawo ububanzi ngaphezu kobubanzi besinqe phakathi kunye ne kettlebell malunga nonyawo phambi kweenyawo. Ukuxhoma ezinqeni, ugcine umva ngokuthe tye, kwaye ufikelele phambili ukuze ubambe umqheba wentsimbi.

B. Jiwuzisela i-kettlebell emva phakathi kwemilenze (ucofe "izithupha kubhontsi"), emva koko uqhube isinqe phambili ujikeleze intsimbi phambili naphezulu, uyeke ekuphakameni kwegxalaba, intsimbi ehambelana nomgangatho.

C. Vumela intsimbi iwele phantsi, uncike phambili ukuyiguqula ibuyele phakathi kwemilenze. Gcina i-core iqinile kwaye ucinezele i-glutes phezulu kwi-jingi nganye.

Yenza iiseti ezili-10 zokuphindaphinda ezili-10, uphumle imizuzwana engama-30 phakathi kweseti nganye. Emva koko phumla imizuzu emi-2.

Uphengululo lwe