Le Jennifer Lopez-evunyiweyo yoQeqesho oluQinisekileyo loMzimba iya Kukutshabalalisa (Ngeyona Ndlela ilungileyo)

Umxholo

• J.Lo-evunyiweyo yoQeqesho oluQinisekileyo loMzimba
• I-Sumo squat kunye neBhola yoNyango
• Ukuguqula iLunge
• IPlank ephezulu kwiBhola yoNyango
• Glider Lateral Lunge
• IPlank Dumbbell Row ukuya Triceps Extension
• Iimpompo zamagxa
• Icala lePlank Crunch
• Isentloko yeSlam kunye neBhola yezeMithi
• Ukujikeleziswa kweTorso kunye nebhendi yokuchasa
• Ukuxhathisa iBhendi yesikwere kwiBiceps Curl
• Ulwandiso lweTricep kunye neBand Resistance
• Uphengululo lwe

Nokuba ubunguJennifer Lopez ukususela kuye Umfazi waseManhattan iintsuku okanye ufike kade kumdlalo, uqonde ubungakanani bokuqina kwakhe emva kokubona Hustlers, uyazi uJo uthanda umthambo onzima.

Imvumi yoyisa ngokwenyani yonke imithambo eza nayo ngokuchasene nomqeqeshi wayo wangaphambili, uDavid Kirsch, umqeqeshi odumileyo wokuqina kunye nenxusa lenkampani yemveliso ye-sauna ye-infrared MiHIGH. "UJennifer ugxile ngendlela engummangaliso kwaye uqeqeshekile xa kufikwa ekusebenzeni kwakhe, utshilo."Akukho nto yayinzima kakhulu okanye icelomngeni kuye ukuba azame okanye enze." (Jonga: Njani u-Shakira kunye noJo baqeqeshelwa ukusebenza kwabo kwesiqingatha sexesha)

Ufuna ukwazi ukuba loluphi uhlobo lokuzilolonga olutyunyuzwa nguLopez, ngokuchanekileyo? Ungabi safuna ukwazi! Ngezantsi, u-Kirsch wabelana ngenye yeesekethe ezigcweleyo azibeke uLopez xa beziqeqesha kunye. Uzakufuna nje izixhobo ezimbalwa ezisisiseko zokugqibezela lo msebenzi, ukuze ke uzame ukuba ujima okanye kwigumbi lakho lokuhlala. (Eyeleleneyo: UJennifer Lopez ubonisa i-Abs yakhe kwi-gym Selfie ukubhiyozela usuku lwakhe lokuzalwa)

Khawukhumbule nje: J.Lo liyinyani ngokwenene kwindawo yokuzivocavoca, ke sukulindela ukuba ibe lula.

J.Lo-evunyiweyo yoQeqesho oluQinisekileyo loMzimba

Ingaba isebenza kanjani: Yenza umthambo ngamnye ngokulandelelana kwexesha elibonisiweyo. Phinda kabini ukuya kuthathu ukujikeleza, uphumle phakathi kweenxa zonke njengoko kufuneka.

Uya kudinga: Ibhola yamayeza, iseti yee-dumbbells ezilula, ibhendi yokumelana, kunye neseti yeeglider.

I-Sumo squat kunye neBhola yoNyango

Ukongeza kwi- #werking glutes yakho, olu tshintsho lwe-squat lujolise emathangeni akho angaphakathi kunye ne-abs. (Idibeneyo: I-Sumo Squat Yeyona nto ibalaseleyo yokuQeqesha kuMthambo wakho wangaphakathi)

A. Yima ngeenyawo ububanzi banzi kancinane kunegxa ububanzi ububanzi, iinzwane zavela izidanga ezingama-45. Hug ibhola yeyeza esifubeni, iingqiniba zifakwe eembanjeni.

B. Inhale, guqa ngamadolo, kwaye uhlale emanqeni ubuyele kwi-squat. Gcina ingqokelela yokuzibandakanya kunye nesifuba esinekratshi ukukhusela umva ongezantsi.

C. Ngaphantsi kude kube sezinqeni zingaphantsi kunamadolo okanye xa umva uqala ukujikeleza, nokuba yeyiphi eza kuqala.

D epheleleyo. Exhale, emva koko ucinezele kwi-forefoot kwaye udibanise i-glutes ukuze ubuyele ekumeni.

Phinda umzuzu omnye.

Ukuguqula iLunge

Lo msebenzi wokuseka uqinisa ngokufanelekileyo umongo wakho, i-glutes, i-hips, i-hamstrings kunye namathole, ngokwe-Kirsch.

A. Qala ngeenyawo phantsi kwesinqe. Zoba iqhosha lesisu ngakumqolo wokuzibandakanya.

B. Thatha inyathelo elikhulu ubuye umva ngonyawo lwasekhohlo, wehlisela kwimpuphu enesifuba eside. Yima xa ithanga langaphambili lithe nca emhlabeni kwaye idolo lasekhohlo liphantse lichukumise umhlaba.

C. Cinezela kunyawo lwasekunene kwaye ubandakanye ukubambeka ukuze unyathele unyawo lwasekhohlo umva ukuqala.

Tshintsha amacala; phinda. Qhubeka utshintshe umzuzu omnye.

IPlank ephezulu kwiBhola yoNyango

Ngaba ucinga ukuba iiplanga eziphakamileyo zihlala zinzima? I-abs yakho iya kuziva ngathi iyavutha.

A. Guqa phambi kwebhola yeyeza emgangathweni. Beka isandla ngasinye kwibhola yeyeza malunga namagxa ububanzi ububanzi.

B. Nyathela ngonyawo olunye emva kwexesha kwindawo yokunyusa. Tsala phezulu kwii-quads kwaye ucinezele i-glutes ukwenza uxinzelelo lomzimba ophantsi, kunye ne-brace core ngokungathi kukho umntu oza kukubetha ezantsi.

C. Ngokukhawuleza tyhala phezulu kwibhola ukubandakanya kunye nokukhusela amagxa.

Bamba umzuzu omnye.

Glider Lateral Lunge

Ukuba imiphunga esecaleni sele iyinxalenye yenkqubo yakho yokomelela, uKirsch ucebisa ukuba uyenze kwizilayidi ezifana ne-J.Lo. "Kubalulekile ukuqhubeka nokucela umngeni kwaye utyhalele umzimba wakho kwinqanaba elilandelayo," utshilo. "Kwimeko yeempumlo ezisecaleni, iiglider ziyakuvumela ukuba wenze njalo."

Nangona kunjalo, iseti yakho yokuqala yamaphaphu emacaleni ayifanelanga ukuba yiyo umtyibilizi Imiphunga esecaleni. Ke, ukuba umtsha kumjelo wentshukumo iiglider kwaye unamathele kwiimpumlo eziqhelekileyo. (Idibeneyo: J.Lo kunye ne-A-Rod babelane ngeNdawo yokuSebenza ekhaya ongayenza kulo naliphi na inqanaba lokuQiniseka)

A. Yima ubude ngeenyawo phantsi kwesinqe, isilayidi esinye emhlabeni phantsi kwesithende sasekunene.

B. Ukugcina isifuba side kunye ne-core braced, kwangaxeshanye thumela i-hips ngasemva ngelixa uhambisa umlenze wasekunene ukuya kwicala, de umlenze wasekunene wande ngokupheleleyo.

C. Cinezela ubunzima kunyawo lwasekhohlo, emva koko ucofe i-glute kwaye ubuyele ekumeni.

Phinda imizuzwana engama-30. Tshintsha amacala; phinda.

IPlank Dumbbell Row ukuya Triceps Extension

Ukuzilolonga okudityanisiweyo (okusebenza amaqela emisipha emininzi ngaxeshanye) njengale kusebenza ngakumbi ekwakhiweni kwezihlunu xa kuthelekiswa nokuzilolonga, utsho uKirsch. Kwaye, "ukuzilolonga ngokuhlangeneyo kusebenza ngokukuko ngexesha." Le ntshukumo, umzekelo, yomeleza i-core yakho, i-triceps, amagxa, i-glutes, i-lats, kunye nemigibe ngexesha elinye.

A. Beka iidumbbell emhlabeni ububanzi bamagxa ahlukeneyo ukuze izibambo zifane. Ukusuka kwindawo eguqe ngamadolo, jika phambili ekubambeni idumbbell kwisandla ngasinye. Buyela umva kwiplanga ephezulu ukuze uqalise.

C. Ukugcina umbilini uqinile, kwaye ngaphandle kokushukuma isinqe ukuya kwelinye icala, zoba ingqiniba yasekhohlo ngqo ukuya kwisilingi. Misa kancinci ngaphezulu, emva koko ucofe i-tricep ukolula ingqiniba, uthumele isandla ngqo emva.

D epheleleyo. Buyisa umva intshukumo, ubuyisela i-dumbbell ukuqala. Phinda kwelinye icala.

Qhubeka utshintshana umzuzu omnye.

Iimpompo zamagxa

Iimpompo zamagxa zisebenza emagxeni akho kunye nombindi.

A. Thatha indawo yeplanga ephezulu, izihlahla zibekwe phantsi kwamagxa.

B. Ngaphandle kokuvumela isinqe ukuba sihambe sivela ngapha nangapha, cofa elinye igxalaba ngesandla esichaseneyo.

Qhubeka utshintshana umzuzu omnye.

Icala lePlank Crunch

Ngaba zazisele zanele iiplanga? Ukushukuma kweplanga kokugqibela kukukruna kweplanga esecaleni.

A. Lala ngecala lasekunene imilenze ithe tye, iinyawo zipakishwe. Misa ingqiniba ngasekunene phantsi kwegxalaba. Phakamisa isinqe de umzimba wenze umgca othe ngqo ukusuka emaqatheni ukuya emagxeni. Ukugcina i-abs ibambene, yiza nesandla sasekhohlo entloko ukuqala.

C. Sebenzisa ii-oblique ukuzisa ingqiniba yasekhohlo ezantsi ngokungathi ucofe umlenze wasekunene.

D epheleleyo. Ukuguqula intshukumo ukubuyela ukuqala.

Phinda imizuzwana engama-30. Tshintsha amacala; phinda.

Isentloko yeSlam kunye neBhola yezeMithi

Ukuba ucinga ukuba uJoLo no-Shakira babonisa isiqingatha sexesha le-2020 ukuba bayadubula, linda nje de uzame le klasiki yeplyometric.

A. Cinga ukuma kwezemidlalo, iinyawo ububanzi bamagxa ngaphandle kunye namadolo agobileyo, ukuphosa ibhola yamayeza kwizandla zozibini ukuqala.

B. Phakamisa ibhola yeyeza ngqo phezulu, emva koko ujike ngaxeshanye esinqeni kwaye wehlise iingalo phantsi ngokuqhushumbayo ukubethelela ibhola emhlabeni.

C. Thatha ibhola yeyeza ukuze ubuyele ukuqala.

Phinda umzuzu omnye.

Ukujikeleziswa kweTorso kunye nebhendi yokuchasa

Kulo msebenzi ongundoqo, uzakufuna ibhendi yokuchasana kunye nenqaku le-anchor (cinga: i-squat rig, ikholamu, ibar yokutsala, okanye isibambo somnyango esomeleleyo). Xa ukhetha ukuba yeyiphi na ibhendi yokumelana oza kuyisebenzisa "khetha ibhendi ekunika uxinzelelo olwaneleyo lokukucela umngeni, kodwa ikuvumela ukuba ugcine ifom efanelekileyo," utshilo uKirsch.

A. Anchor ibhendi yokumelana kwenye indawo ukuphakama kwesifuba (okanye kufutshane ngangokunokwenzeka). Ukuma ngokungafaniyo kwibhendi ejonge kwindawo ye-anchor, bamba isiphelo ngezandla zozibini. Nyathela kude kwi-ankile kude kube iingalo zingqale ngqo ngaphambili.

B. Ukugcina isiseko esibhinqileyo, esinqeni isikwere, kunye neengalo ngokuthe tye, sebenzisa ii-oblique ukujija kude nendawo ye-anchor, ukutsala ibhendi yokuxhathisa emzimbeni.

C. Ngolawulo, buyisela umva intshukumo ukubuyela ukuqala.

Phinda imizuzwana engama-30. Tshintsha amacala; phinda.

Ukuxhathisa iBhendi yesikwere kwiBiceps Curl

Umntwana onothando webhendi yokuchasa i-biceps curl kunye nebhendi yokuchasa, le yintshukumo yomzimba ogcweleyo.

A. Yima ngeenyawo ububanzi be-hip-width ngaphandle, ibhande lokumelana libekwe phantsi konyawo oluphakathi lweenyawo zombini. Bamba ibhande ngezandla zombini phambi kwesinqe, iintendelezo zijonge phambili.

B. Ukugcina ubude besifuba, yehla ungene kwisikwere. Cinezela glutes ukuma.

C. Ukugcina umbindi uqinile kunye neengqiniba ziqinile kwi-rib cage, jija ibhanti yokuxhathisa ukuya emagxeni.

D epheleleyo. Ukuguqula intshukumo ukubuyela ukuqala.

Phinda umzuzu omnye.

Ulwandiso lweTricep kunye neBand Resistance

Intshukumo yokugqibela, masiyifumane!

A. Khusela ibhanti kwindawo ye-anchor ekuphakameni kwesifuba. Ujonge kude nendawo ye-ankile, fikelela ngasemva komzimba kwibhanti yokubamba ngezandla zozibini, iingqiniba zigobe zijongise kwisilingi kunye nezandla emva kwentloko.

B. Ukugcina i-rib cage ibambekile kwaye iingqiniba ziqinile, sebenzisa i-triceps ukwandisa iingalo ngokuthe nkqo.

C. Ukuguqula intshukumo ukubuyela ukuqala.

Phinda umzuzu omnye.

Uphengululo lwe