UKayla Itsines Ukwabelana ngokuSebenza kwakhe eKhulelweni ngokukhuselekileyo
Umxholo
Ukuba ulandela uKayla Itsines kwi-Instagram, ke uyazi ukuba umqeqeshi kunye nomyili we-SWEAT app uyitshintshe kakhulu indlela yakhe yokusebenza ngexesha lokukhulelwa kwakhe. Ngamanye amagama: Akusayi kuphinda kusebenze i-burpee-intensive high-impact-okanye i-ab-sculpting exercises. (Okungakumbi koku apha: I-Kayla Itsines Yabelana ngeNdlela yakhe ehlaziyayo yokuSebenza ngaphandle ngexesha lokukhulelwa)
Sibethe i-Itsines ukuba sabelane ngokuzilolonga ngomzimba opheleleyo ebesebenzisa endaweni yokusebenza kwakhe kwesiqhelo kwe-SWEAT ekhuselekileyo kubo bonke abantu abakhulelweyo. (Idibeneyo: 4 Iindlela ofuna ukuba utshintshe ukuzilolonga kwakho xa ukhulelwe)
Ingaba isebenza kanjani: Umthambo uneesekethe ezimbini ezinemithambo emithathu inye. Yenza intshukumo nganye kwisekethe yokuqala kwinani elibonisiweyo le-reps, emva koko uphumle imizuzwana engama-30 ngaphambi kokuba uqale kwakhona ngokuhambisa enye. Phinda imizuzu ye-7, emva koko uye kwisekethe elandelayo. Emva kokugqiba isekethe yesibini, phelisa ukuzilolonga okanye uqhubeke neminye imizuzu eli-14 ngokuphinda kwakhona iisekethe. Ingongoma yile hayi ukuhamba ngokukhawuleza njengoko unako kodwa ukugqiba yonke imisebenzi kunye nomgangatho ophezulu.
Uya kudinga: imethi yeyoga, iidumbbells (2-10 iiponti), kunye nebhentshi
Isekethe 1 (7 imizuzu)
I-Triceps Kickback
A. Yima ngeenyawo ububanzi begxalaba ngokuhlukana ubambe i-dumbbell kwisandla ngasinye, iintendelezo zijonge ngaphakathi. Jika esinqeni ukuya phambili, ugcine intloko ingathathi hlangothi. Cinezela umva ongaphezulu kwaye ugcine iingqiniba ziqinile emacaleni, uzitsale ukuba zenze ii-angles ze-90-degree kunye neengalo kunye ne-triceps ukuqala.
B. Cinezela ii-triceps zokulungisa iingalo kunye nokuphakamisa iintsimbi phezulu nasemva.
C. Cothisa ukuthoba ubunzima ukubuyela ukuqala.
Yenza i-15 reps.
Isikwere kunye noVimba
A. Yima ngeenyawo ihip-ububanzi ngaphandle, ubambe iidumbbells ngamacala.
B. Ngaphantsi kwindawo ye-squat, ukutyhala umva, ukugcina amadolo ngasemva kweenzwane, kunye nokufikelela kwi-dumbbells phantsi.
C. Yima kwaye ujikeleze ubunzima ukuya emagxeni emva koko ucinezele ngaphezulu, i-biceps ngeendlebe. Hlisa ubunzima uze uphinde.
Yenza i-12 reps.
Ukutshintshwa kweRow-Over Row
A. Yima ngeenyawo ububanzi begxalaba ngaphandle kunye namadolo agobileyo, ubambe i-dumbbell kwisandla ngasinye. Hinga ezinqeni ukuxhomekeka phambili, ugcine intloko ingathathi cala.
B. Umqolo we-dumbbell yasekunene uye kwiimbambo, ugoba ingqiniba kwaye ucofe igxalaba elisezantsi.
C. Yehlisa i-dumbbell yasekunene ngelixa ubheqa i-dumbbell yasekhohlo ukuya ezimbanjeni. Qhubeka utshintshana.
Yenza i-20 reps (i-10 kwicala ngalinye). Phumla imizuzwana engama-30.
Isekethe 2 (imizuzu emi-7)
I-Triceps Dip
A. Hlala ebhentshini (okanye isitulo esizinzileyo), izandla zisemacaleni ecaleni kwesinqe, iminwe ikhombe iinyawo. Cinezela ezintendeni ukolula iingalo, phakamisa isinqe ebhentshini, kwaye uhambe iinyawo ukuya phambili iisentimitha ezimbalwa ukuze isinqe siphambi kwebhentshi.
B. Ukuphefumlela kwaye ugobe iingqiniba ngqo umva ukuya kumzimba osezantsi de ingqiniba zenze i-angle ye-90-degree.
C. Misa, emva koko ukhuphe umoya kwaye ucinezele ezintendeni kwaye ucinge ngokuqhuba izandla kwibhentshi ukubandakanya i-triceps kwaye wolule iingalo ukuze ubuyele ukuqala.
Yenza i-15 reps.
Uhleli phantsi
A. Hlala emgangathweni imilenze yolulelwe phambili. Jika ibhande lokumelana ujikeleze iinyawo, ngesiphelo kwisandla ngasinye, iingalo zoluliwe ukuqala.
B. Umqolo wengqiniba uqinise ingqiniba emacaleni, utsalela ibhanti esifubeni kwaye ukhama amagxa kunye.
C. Khulula kwaye wandise iingalo umva ukuze uqale.
Yenza i-12 reps.
Ukukhaba idonki
A. Qala kwindawo yetafile kwizandla nasemadolweni.
B. Phakamisa umlenze wasekunene phezulu, ugobe kwi-angle ye-90-degree, ukugcina i-hips isikwere. Umzantsi ongezantsi kwindawo yokuguqa.
Yenza i-10 reps. Tshintsha amacala; phinda. Phumla imizuzwana engama-30.
Uphengululo lwe
IsibhengezoIsoviet
Inyani malunga neProbiotic