Ndisinde kwiNkqubo yokuziFundela i-BBG yeKayla Itsines-kwaye ngoku ndinamandla * nakwi * Gym

Umxholo

• Yintoni i-BBG, kanye?
• Isebenza njani iBBG?
• Iingcebiso zokuphumelela ukuzilolonga kweBBG nganye:
• Shiya indawo yakho yokuthuthuzela ngasemva.
• Lungiselela ukonyusa amandla akho.
• Zifumanele i-cheerleader.
• Zithembe iimvakalelo zakho.
• Yeka ukuzithelekisa.
• Uphengululo lwe

Yonke i-fitstagrammer ixabisa ityuwa yakhe kubakhweli bentaba iyamthanda uKayla Itsines. Umqeqeshi we-Aussie kunye nomsunguli we-Bikini Body Guides kunye ne-SWEAT app, ulwalamano lomzimba (yonke isichotho ukumkanikazi we-BOSU ibhola burpees!). Ibhodi yakhe yokuhlamba i-abs (into yentsomi) kunye nomyalezo wokuqina komzimba uye waphefumlela inkitha yabasetyhini ukuba bamkele izihlunu zabo kwaye babe ngowona mandla, nabona bantu bazithembileyo.

Udadewethu wandazisa ngenkqubo ye-Itsines yeeveki ezili-12 ze-BBG ngolunye usuku olumnyama ngoJanuwari. Ndandijonge entanyeni emva kwexesha leholide, ndiziva ndinetyala ngokuzingxala ngeeholide, kodwa ndingakhuthazekanga ukuba ndiye kugqogqa i-booger-inducra run in NYC tundra. Kwakhona ndandichacha kwimeko ye-hypothyroid eyandigqiba amandla kangangeenyanga kwaye ndongeza iikhilogram esinqeni sam. Xa udadewethu wandiqinisekisa, Unokwenza i-BBG yokusebenza kwigumbi lakho lokuhlala, ndandithengisiwe. Into etywinwe kwisivumelwano yayikukutya kwe-Insta ye-Insta yotshintsho lwe-epic-bonke abantu basetyhini bokwenyani kunye nobukhulu obahlukeneyo kwikona nganye yomhlaba bekhaba iesile kwaye babonakala benamandla. Kwaye ngamnye wayeqale kanye apho ndandikhona ngelo xesha: impilo kunye nokomelela. Ngoku baziphakamisile iintloko zabo, baxhotyiswa yinto abayenzileyo nge-BBG-yomelele, yomelele, kwaye bekwazi ukwenza imizimba. (Eyeleleneyo: uKayla Itsines wabelana nge-#1 yento abantu abangalunganga malunga neefoto zoTshintsho)

Ngalo mhla wobusika obukrakra, njengoko ndandihambahamba ngamabali empumelelo ndigcwele kwi-PJs zam, ndaye ndampompela ngakumbi. "Iliso leNgwe" laqala ukudumba ezindlebeni zam. Ndingacinga incasa emnandi yoloyiso. Ndatsiba ebhedini yam (kulungile, i-tad melodramatic, kodwa yindlela endikhumbula ngayo umzuzu) Ndibhalele nodadewethu: Ndibhalisele #KaylasArmy!

Yintoni i-BBG, kanye?

I-ICYMI, i-BBG imele i-Bikini Body Guide, kodwa i-Isines iyaqaphela ukuba eli gama lincinci, liphosakele, liphelelwe lixesha: "Ndifuna ukuba bonke abafazi baqaphele ukuba umzimba we-bikini ulo lonke uhlobo lomzimba," ubhala kwiwebhusayithi yakhe. Dumisa izandla emoji. (Eyeleleneyo: Kutheni uKayla Itsines ezisola ngokuMbiza ngeNkqubo yakhe "iSikhokelo soMzimba weBikini")

I-BBG yinkqubo yokuzilolonga enobude, ukusuka kwiiveki ezisibhozo ukuya kwiiveki ezingama-92. Yonke imisebenzi ye-BBG yimizuzu engama-28 ubude kwaye iyafikeleleka kusetyenziswa i-SWEAT app (iyafumaneka nge-iOS okanye i-Android). Nangona unokujonga iiseshoni ezikhethekileyo zokubila ezivela kwi-Itsines on Ubume, ngolu hlobo lokukhulelwa kukaKayla Itsines.

Isebenza njani iBBG?

Into yokuqala yokuqala: Uya kufuna izixhobo ezisisiseko, njengebhola yeyeza, ibhentshi (ndatshintsha ileli yesinyathelo okanye isitulo esomeleleyo ekhaya), kunye nebhola yeBOSU (elula ukuyifumana kwindawo yokuzivocavoca ukuba wenza umsebenzi weBBG. Pha). Kwaye ungalibali ii-dumbbells, ezithi, btw, ziyinkwenkwezi yale Kayla Itsines yokuzilolonga yodwa yabaqalayo.

Ekuqaleni komceli mngeni, wenza imisebenzi emibini yokumelana nemizuzu engama-28 ngeveki (i-abs enye / iingalo kunye nemilenze enye / i-cardio) kunye neyesithathu ozikhethelayo (umzimba ogcweleyo). Iseshoni nganye ye-BBG yokuzilolonga yahlulahlulwe ibe yimijikelezo emibini yemizuzu esixhenxe, kwaye isekethe nganye inee-exercises ezine-ugqibezela isekethe enye kaninzi kangangoko unakho ngemizuzu esixhenxe, emva koko uphumle imizuzwana engama-30 ukuya kwengama-90 kwaye wenze okufanayo ngesekethe ezimbini. . Uyiphinda yonke loo nto, iyonke imizuzu engama-28. Inkqubo inyuka kwinqanaba lobunzima njengoko iiveki ziqhubela phambili ukunqanda ithafa (umzekelo, ngeveki yesine, ukuzilolonga okwesithathu kunyanzelekile). Ngeentsuku ezingezizo ezomeleleyo, ugcwalisa ukukhanya kwe-cardio (njengokuhamba) okanye uqeqesho lwe-HIIT (ala ukujongwa kwesekethe kujoliswe kuKayla Itsines) kwaye wolule yonke imihla. (Eyeleleneyo:

Ndasinda kwiiveki ezili-12 ezinzima (nekomkhulu Mna), ukumpompa intliziyo, ukufunxa umoya, ukugocagoca umphefumlo, ngamanye amaxesha ukuzilolonga okutyhafisayo (abayibizi ngokuba #deathbykayla ngelize, y'all)—ngokobuchwephesha ndiye ndayenza nzima kangangeeveki ezili-16 kuba kukho isithuba senyanga. Iisekethi zoqeqesho lokumelana nokuqala. Ngelo xesha, kudityaniswe nokutya okucocekileyo kunye nokuzila ukutya okwethutyana, ndehla ngeekhilogram ezili-14. Kodwa ezona ziphumo zothusayo yayizezo ndandingakwazi ukuzilinganisa kwisikali. Sithetha ukukhula okunzulu, bantu, kwaye hayi kwithoni yemisipha kuphela! Ukusukela ngoko ndenze i-BBG yaba yeyona nto iphambili kwindlela yam yesiqhelo yokomelela. .

Ukuba ucinga ngokujoyina #thekaylamovement, funda ukuze ufumane ukuphefumla okuthile.

Iingcebiso zokuphumelela ukuzilolonga kweBBG nganye:

Shiya indawo yakho yokuthuthuzela ngasemva.

Ndingumqeshwa wentliziyo. Ukubaleka kukulungisa kwam. Indenza ndizive ndinamandla-ndim kuphela kunye nendlela evulekileyo, umoya ezinweleni zam. Yintoni engandenzi ndizive ngathi ndinguWonder Woman? Ukutyhala, kunye neeburpees, kunye nee-commandos (oh owam!). Bendihlala ndiwaphepha la mandla ahamba kuba andenze ndaziva ndibuthathaka (ikhefu elikhawulezayo lokucinga ngaloo nto!). Kodwa, hay, ndibheja andindedwa. Ebomini, sityekele ekuthandeni izinto ezisenza sizive silungile, sinobuchule yaye sikhululekile. Ngaphandle kokuba le ayisiyiyo inketho xa usenza i-BBG. Inkqubo igcwele imithambo yemihla ngemihla enokukoyikisa isihogo (kunye nokuphefumla) ngaphandle kwakho. (Eyeleleneyo: Uyenza njani iBurpee-kwaye kutheni kufuneka)

I-TBH, emva kokuphakama kokuqala kokujoyina i-BBG, ndoyika-i-spider-push-ups, i-tuck jumps, i-leg-leg sit-ups, yintoni endizifake kuyo? Kodwa ndandizibophelele, kwaye ndandingayi kuvumela ikati yam engaphakathi eyoyikayo ukuba ithethe nam ngayo. Ke, ndazijongela ecaleni iingcinga zam zokuzibetha, ndathatha umoya ophefumlayo, kunye nehobe lokuqala kwindawo yokusebenza kweBBG.

Ndinqwenela ukuba bendinokuthi ndithathe i-BBG kwiveki yokuqala- kunye nabo bonke abalandelayo-ngokungazenzisiyo njengentlanzi ndiyiseza. Khange ndiyenze. Umzekelo, thatha i-Isines 'i-Killer compound exercise-i-burpee + push-up + ibhentshi jump = intshukumo ecela umngeni kwanawona magqala e-Isines 'BBG. Kodwa kwi-rookie enjengam, kwakufana nokukala i-Everest. Iingalo zam zangcangcazela, kwaye imilenze yam yagungqa kuyo yonke loo nto yokumpompoza kwentliziyo. Ndiqinisekile ukuba ndivakala ngathi yindlovu yendlovu (ndikhwaze kubamelwane bam ezantsi ngenxa yokungakhalazi!). Into ebalulekileyo? Ndiqhubekile nokubonisa. Ngokuqinisekileyo, ukuhamba kwakunzima ngobuhlanya, kodwa yayimalunga nokutyhala kwintlungu yomzimba. Eyona nto ibalwayo kukunyanzelwa kukungonwabi kwiimvakalelo zokuzama into entsha kunye nokuziva ungonwabanga. Ndandijongene noloyiko lwam lokwenyani, olungaphantsi-lokuba ndiza kunya oku kwaye ndikhangeleke ndisisidenge-kwaye ndibajonge phantsi abo bahlalutyi bancinci bazithiyileyo. (Idibeneyo: I-Kayla Itsines 28-Minute iyonke-yokuQinisa umzimba ukuQeqesha)

Kwaye uyazi ntoni? Ukuqhekeza ngaphandle kwendawo yam yokuthuthuzela ngeBBG kwandenza ndanesibindi nangezinye iindlela, nam. Ukususela kumzuzu endandiwabonile Umhlaba weLa La, Bendiphupha ngokuthatha izifundo zeetephu. Kodwa ndandisoyika ukubhalisela iklasi. Kuthekani ukuba ndibonakala ndisisidenge? Kuthekani ukuba andikwazi ukuqhubeka? Kodwa amava am e-BBG angqina ukuba ndingaphumelela kwizinto ezintsha, nokuba andiqhelekanga kwaye andaziwa kangakanani kwaye andinike ukuzithemba ukuba ndilandele iphupha lam likaGinger Rogers. Ndibe lixesha lesinyathelo 'ukusukela ngoko!

Lungiselela ukonyusa amandla akho.

Njengesiqingatha-somdyarho, bendisoloko ndicinga ukuba ndifumene amanqaku aphezulu kwisebe lokuqina, kodwa i-Itsines 'ye-BBG yokusebenza kwayo kuvavanye unyamezelo lwam. Ngaba aziyimizuzu engama-28 kuphela ubude? uyabuza. Owu, kodwa zininzi kakhulu kunoko! Baxubene neeplyometric, ubunzima bomzimba, kunye nehipertrophy (aka yanda ubungakanani bemisipha) yoqeqesho. I-Isines yenza le mijikelezo ukukhaba iimpundu zakho! Ekupheleni komzuzu ngamnye wokuzilolonga wemizuzu engama-28, bendingenawo amandla okuhlamba (ngombulelo, kubo bonke abantu abandingqongileyo, ndikwazile). Akufuneki ukuthetha, ndikhangele phambili kwiintsuku ezingenamandla xa ndikwazi ukuhamba kwaye ndizive njengam, oko kukuthi, kungekhona i-puddle-sucking puddle of mush. Ndibuhlungu, umzimba wam wawubuhlungu nakwiintsuku zam zentliziyo. 'Undiqhekezile', Ndicinge. 'Ndikho, Kayla!' Kodwa, emva kweeveki zokuqala, ndandingadinwa ngokukhawuleza ekubalekeni kwam. Enyanisweni, ndandicheba imizuzwana ukusuka kwiikhilomitha zam. Ndandisiya ndisomelela ngokwasemzimbeni, kodwa ngokwasengqondweni, kwakhona. Ndandinengqondo eqinileyo, engapheliyo yokuhamba nezihlunu zam ezintsha, eziqinileyo. Ndabona ukuba isiqingatha sedabi lokuqina sasisentlokweni yam. Kwaye, kwiimeko ezininzi, ukuba nje ndandikholelwa ukuba ndinokunyamezela ukutshiswa, umzimba wam uya kusebenzisana. (Inxulumene: Iindlela eziXhaswa yiNzululwazi zokuTyhala ngokuDinwa kokuSebenza)

Yintoni engaqhelekanga? Oku kunyamezela kwengqondo kunye neemvakalelo kwaqala ukubonakala kwezinye iinkalo zobomi bam. Bendisebenza kwiscreenplay iinyanga, umsebenzi wokwenyani wothando kunye nokuziva ndidiniwe, ndithandabuza ukuba ndingagqiba. Kodwa emva kweBBG, umgca wokugqibela awusaziva ungafikeleleki. Ixesha elide lomsebenzi onzima? Ke ngoku. Ndiyakwazi ukumelana nentlungu!

Zifumanele i-cheerleader.

Ngaphandle kwabo bonke ubungqina obubonisa izibonelelo zamaqabane omthambo, andizange ndibe ngomnye womhlobo wokuzilolonga de ndaqalisa i-Intsines 'BBG. Uluntu lwe-intanethi lwe-BBG lunamandla-unokufumana inkxaso evela kumaqabane obilayo ngeqonga le-SWEAT lasimahla kunye namaqela e-BBG Facebook. Kodwa ndandisele ndikhwele okanye ndafa, iVenus yaya eSerena yam: udadewethu omdala. Sikunye sasingamajoni amabini angama-scrappy kwi #KaylasArmy ababenomqolo omnye komnye kuyo yonke ibhentshi ye-hop, i-BOSU burpee, okanye umngcipheko wokuqhekeka. Asizange sisebenze kunye (sihlala kwizixeko ezahlukeneyo), kodwa ukwazi nje ukuba wayemfaka konke kuqeqesho lwe-BBG nako kundenze ndasebenza nzima. Iitekisi zemihla ngemihla neefowuni ezifowunelwa veki nganye zandenza ndakwazi ukufunda. Singatshintshana sabelane ngamabali emfazwe malunga ne-sumo squats ezinobunzima kunye nabakhweli bentaba-usizi lokuthanda inkampani, emva kwayo yonke loo nto. (Eyeleleneyo: Ukujoyina iQela leNkxaso kwi-Intanethi kunokukunceda ukuba ufikelele kwiinjongo zakho ekugqibeleni)

Kodwa, ngokungaguquguqukiyo, i-convo yayiza kusuka ekumiselweni iye kwinkuthazo. Into esingenako ukuzenzela yona, sinokuyenza omnye komnye kwaye sithumele imiyalezo ekhuthazayo. Unayo le. Uyi-badass. ndinebhongo kakhulu ngawe. Ndothuka kwaye ndonwabile, i-camaraderie yethu yaqala ukwanda ngaphaya kokusebenza kwe-BBG ukubandakanya inkxaso malunga nokuthandana kunye nokudodobala kwekhondo lomsebenzi. Nangona besisoloko sinamandla e-oyile kunye namanzi, ekugqibeleni safumana umhlaba oqhelekileyo kwi-BBG, kwaye ngoku iqhina lethu lomelele kwaye liqinile njengokubonga kwethu kwi-Itsines.

Zithembe iimvakalelo zakho.

Nokuba amantshontsho e-badass BBG afuna ixesha lokuphumla kunye nokuchacha. Ndifunde kabuhlungu kwiveki yesithoba yenkqubo ka-Isines. Phakathi kweseti yokuncipha (i-push-ups eyenziwe ngeenyawo zakho eziphakanyiswe ebhentshini), ndiye ndaqala ukuphulukana nomphunga. Ndandiyiva indlela yam yophuka kunye nokuxinezeleka okuncinci egxalabeni lam, kodwa ndanyanzelisa ukuba ndiqhube umphunga ngenxa yokukhathazeka. Into leyo, bendiziva ndomelele kancinci, ndade ndaqala ukuqaphela i-bulge eqingqiweyo kwi-triceps zam (ekukhanyeni okufanelekileyo, ubuncinci), kwaye ukuzithemba kwam okutsha kwandithulisa eli lizwi langaphakathi lindixelela, 'Utyhalela kude kakhulu. Tsala umva ngoku '. Enye ityhubhu yaseBengay kamva, bendisentlungwini kwaye ndikhathazekile. Ndandisazi apho ndenze iphutha khona—ndandizithembile iimvakalelo zam. (Idibeneyo: Ngaba kufuneka uzame ii-CBD zoNcedo lweNtlungu?)

Ukonzakala okuncinci kwandibuyisela umva kwiintsuku ezimbalwa kodwa kwandinika ixesha lokucinga. Sifunda ntoni? Ukuthatha ikhefu akukuenzi ube buthathaka.Ukunxibelelana nomzimba wakho kunye nokwazi xa ufuna ukuphinda uzenze ngokutsha kukwenza ube nobukrelekrele kwaye ekugqibeleni womelele. Le ngqondo ivuselelweyo yandinceda ndabeka imida engcono ngaphandle kwokomelela komzimba, nayo. Xa kuziwa emsebenzini, ndinguloliwe weebhulethi. Ingqondo yam ihlala ibaleka ebomini ngesantya esiphezulu, yonke imzuzu isetyenziswe kukucwangciswa, ukucacisa, ukubhala, ukuhlela, uxinzelelo, njalo njalo. Kodwa ukudinwa engqondweni nangokweemvakalelo akuyobheji yembeko. Kanye njengokuba izihlunu zam zifuna i-R&R rhoqo emva koko, ndiye ndafunda ukumamela ilizwi lam langaphakathi xa ingqondo yam inokusebenzisa ikhefu. Ngoku ndiziva ndinetyala ngokucinezela ikhefu phakathi evekini. Indlela endibona ngayo, iibheji zeNetflix ziyindlela eyimfuneko yokuzihoya. (Idibeneyo: Yile nto uSuku lokuGcina oluBalaseleyo kufuneka luJongeke)

Yeka ukuzithelekisa.

UTheodore Roosevelt wakha wathi, "Ukuthelekisa lisela lovuyo." Ndibheja uTeddy ngewayenento okanye ezimbini zokuthetha malunga nemithombo yeendaba zentlalo apho ukhuphiswano lwezinto ezithandwayo kunye nomdlalo wokuthelekisa zinoburhalarhume. Emva kweminyaka engaphezu kweshumi yonyango, ndizithatha njengomntu olungelelaniswe kakuhle, ozithembileyo, kwaye ozaziyo, kodwa ndisaba lixhoba lomgibe wokuthelekisa kwaye ndizifumana ndiziva ndingaphantsi-kunaxa ndiskrola kwimidiya yoluntu. .

Ekuqaleni kohambo lwam lwe-BBG, ndizithelekise no-Itsines ngokwakhe, incopho yetyathanga lokutya komzimba. Wayeligorha elibalaseleyo, ibhadi elihle, imbotyi etsibayo enamandla angenasiphelo. I-Itsines yayomelele kwaye inentwasahlobo kwaye yenza konke ukuzilolonga kweBBG kubonakale kulula kwividiyo nganye emva kwevidiyo. Mna, kwelinye icala, ndaziva ndilivila kwaye ndicotha, inzame yam yokunyanzeliswa ibonakala ngayo yonke i-grunt kunye neentlungu. Kodwa ke umgxeki wam wangaphakathi waqala ukucinga ngendlela endiza kuvela ngayo kwasekuqaleni: ngoku ndinokuphinda kabini ukutsiba kwamaphepha kunye nokudibanisa ngaphandle kokuma kwaye yayiyinto entle leyo. Ndizikhumbuze ukuba i-Itsines yayiyinkuthazo yam, indinceda ndinqwenela eyam yeyakho okona kulungileyo, hayi i-barometer yomntu yokulinganisa impumelelo yam okanye iintsilelo kunye neentsilelo. (Idibeneyo: Udade kaKayla Itsines 'uLeah uvula malunga nabantu abathelekisa imizimba yabo)

Kwaye ke ndaye ndanombane oqaqambe ngakumbi. 'Yintoni endiyinqwenela ngokwenene ngee-Itsines? ' Ndazibuza. Yayingenguye u-rock-solid six-pack, kodwa amandla akhe angapheliyo kunye nendlela abaphakamisa ngayo abantu abaninzi. Ndicinge ukuba ndingakhuthaza njengaye, mhlawumbi ndingenza ikona yam encinci yendalo ibe yindawo engcono, nam! Kwaye, kanjalo, ndiphinda ndenza into encinci, ndatyhila iskripthi ndaza ndabeka uthelekiso lwam ekusebenziseni kakuhle. Umgaqo wokungaqhathanisi awunakuba sisifundo esitsha (ii-apile kunye neeorenji, akunjalo?), Kodwa i-BBG yandinceda indikhumbuze ukuba kutheni iyinxalenye ebalulekileyo yesixhobo sam sempilo yengqondo kunye nentlalontle. Ngoku, nanini na ndiziva ndinqwenela ukuzithelekisa, ndizama ukuphinda ndiqwalasele ilensi yam kuyo yonke into endinombulelo ngayo: itephu yeklasi ngolwe-Lwesithathu, umdlalo wam ogqityiweyo, usisi wam omkhulu, ii-binges zeNetflix, kunye nomzimba wam weBBG onamandla.

Uphengululo lwe