I-Kayla Itsines i-28-Minute iyonke-yokuQinisa umzimba yokuQinisa umzimba

Umxholo

• Isekethe 1
• I-squat kwaye cinezela
• Ukutyhala okungalunganga
• Ukunyuka kweentaba zeX
• Umlenze ochanekileyo weJackknife
• Isekethe 2
• IBarbell Reverse Lunge
• Umqolo othe tye
• X Iplanga
• Ibhayisekile yomlenze omnye
• Uphengululo lwe

Ubuhle be-Kayla Itsines 'Bikini Body Guide (kunye nezinye i-plyometric efanayo kunye nezicwangciso ezijoliswe kumzimba) kukuba unokwenza ngokoqobo naphi na. Kodwa bekukho into enye ebalulekileyo engekhoyo: Yintoni omawuyenze xa ukwijim kwaye ufuna ukusebenzisa izixhobo okanye ufuna ukubandakanya uqeqesho lobunzima kwindlela yakho yesiqhelo. (Kwaye ungoyiki ukukhetha into enzima, ukuba ufuna ukubona iziphumo ngokukhawuleza.) Yiyo loo nto uKayla ethathe isigqibo sokwenza inkqubo entsha esekwe kubunzima, i-BBG Yomelele kwi-app yakhe ye-SWEAT-edibanisa oomatshini (njengokushicilela umlenze kunye iintambo) kunye nobunzima. Imijikelezo ephezulu yemizuzu engama-28 isebenzisa indibaniselwano yokuxhathisa, amandla, kunye nokuzilolonga ekwakheni izihlunu kwaye kufanelekile kuzo zombini ii-newbies kunye namava okuzivocavoca.

Ke, ukukunika incasa yenkqubo yakhe entsha, samcela ukuba enze i-original body full-minute ye-28 yokuzivocavoca ephefumlelwe yinkqubo yakhe ye-BBG Stronger, ebandakanya i-barbell, i-kettlebell, kunye ne-dumbbell. (Emva koko, jonga iingalo ezintlanu zikaKayla kunye neesekethe.)

Ingaba isebenza kanjani: Qala ngokuseta ixesha lakho kangangemizuzu esixhenxe kwaye ujonge ukugqiba imithambo kwiSekethe yoku-1 amaxesha amaninzi kangangoko unakho ngaphambi kokuba ixesha liphume. Nje ukuba ugqibile, thatha ikhefu le-30- ukuya kwi-60. Seta kwakhona isibali-xesha sakho sibe yimizuzu esixhenxe kwaye ugqibezele iSekethe yesi-2 kangangoko unako de isibali-xesha sakho sicime. Phinda iiSekethe 1 kunye nezi-2 ezinendawo eshiyekileyo phakathi ukuze uzilolonge ngokupheleleyo. (Nangona injongo yakho ikukugqiba umsebenzi ngamnye ngokukhawuleza, khumbula ukugcina ifomu efanelekileyo.)

Isekethe 1

I-squat kwaye cinezela

A. Bamba i-barbell eneentende ezijonge kude nomzimba, kwaye utyale iinyawo zombini emgangathweni zibanzi kancinci kunegxa ububanzi ububanzi. Yisa intsimbi yentsimbi ngaphambili nangaphezulu esifubeni. Le yindawo yokuqala.

B. Ujonge ngqo phambili, jika ezinqeni nasemadolweni, uqinisekise ukuba amadolo ahlala ehambelana neenzwane. Qhubeka nokugoba amadolo de amathanga adibane nomgangatho. Qinisekisa ukuba umva uhlala phakathi kwe-45- ukuya kwi-90-degree degree ukuya esinqeni.

C. Push ngokusebenzisa izithende kwaye wandise amadolo ukubuyela kwindawo yokuqala, ngelixa usebenzisa igxalaba kunye nengalo yemisipha ukwandisa iingqiniba kwaye ucofe i-barbell ngqo ngentla kwentloko. Iingalo kufuneka zingqamane neendlebe macala omabini entloko.

D epheleleyo. Bend iingqiniba ukuthoba ibarbell kwindawo yokuqala.

Yenza i-12 reps.

Ukutyhala okungalunganga

A. Beka izandla zozibini emgangathweni obanzi kancinci kunobubanzi bamagxa ngaphandle kwaye utyale iinyawo zombini kunye emva kwakho, uphumle kwiibhola zeenyawo. Le yindawo yokuqala.

B. Ukuthatha imizuzwana emi-3 epheleleyo, ugobe iingqiniba kunye ne-torso ephantsi ukuya emgangathweni de iingalo zenze ii-angles ezimbini ze-90-degree, uqinisekise ukuba ugcina umqolo othe tye kwaye uzinzile ngokusebenzisa izisu.

C. Ukuthatha i-1 yesibini, tyhala ngesifuba kwaye wandise iingalo ukuphakamisa umzimba ubuyele kwindawo yokuqala.

Yenza i-10 reps.

Ukunyuka kweentaba zeX

A. Beka izandla zozibini kumgangatho wamagxa ububanzi ngaphandle kunye neenyawo zombini emva kwakho, uphumle kwiibhola zeenyawo. Le yindawo yokuqala.

B. Ukugcina unyawo lwasekhohlo phantsi, ukugoba idolo lasekunene kwaye ulizise esifubeni nakwingqiniba yasekhohlo. Yandisa umlenze wasekunene kwaye ubuyele kwindawo yokuqala. Emva koko, ukugcina unyawo lwasekunene emgangathweni, goba idolo lasekhohlo ulizise esifubeni nakwingqiniba yasekunene. Yandisa umlenze wasekhohlo kwaye ubuyele kwindawo yokuqala.

C. Qhubeka utshintshane phakathi kwesokunene nangasekhohlo. Ngokuthe ngcembe sandise isantya, uqinisekisa ukuba umlenze ohambayo awuchaphazeli umgangatho.

Yenza i-40 reps (20 kwicala ngalinye).

Umlenze ochanekileyo weJackknife

A. Lala ngasemva ngeengalo zombini ezolulwe ngaphezulu kwentloko, ubambe enye idumbbell ngezandla zozibini. Yenza izihlunu zesisu ngokuzoba iqhosha lesisu ukuya kumqolo.

B. Ukugcina iinyawo ngokudibeneyo, phakamisa imilenze yakho emgangathweni ukuze benze i-90-degree angle nge-hips. Kwangelo xesha, yiza ne-dumbbell inyuse iinyawo, uphakamise kancinci intloko, amagxa egxalaba, kunye ne-torso emgangathweni.

C. Ngokufutshane bamba le ndawo kwaye ngokuthe ngcembe yehlisa imilenze neengalo zide zibe zimbini zisemgangathweni.

Yenza i-15 reps.

Isekethe 2

IBarbell Reverse Lunge

A. Ngokukhuselekileyo beka i-barbell emagxeni emva kwentloko kwaye utyale iinyawo zombini emgangathweni bubanzi kancinci kunobubanzi begxalaba.

B. Ngononophelo thatha inyathelo elikhulu umva ngonyawo lwasekunene. Njengoko utyala unyawo emgangathweni, ugobe omabini amadolo ukuya kuma-90 degrees, uqinisekisa ukuba ubunzima buhanjiswa ngokulinganayo phakathi kwemilenze yomibini. Ukuba yenziwe ngokuchanekileyo, idolo langaphambili kufuneka lilungelelaniswe neqatha kunye nedolo elingasemva kufuneka libhabhe phantsi nje.

C. Yandisa amadolo omabini kwaye uqhubele phambili ngonyawo lwasekunene ukuze ubuyele kwindawo yokuqala.

D epheleleyo. Phinda-phinda kwelinye icala, ungene kwindawo yokugcina ngonyawo lwasekhohlo. Qhubeka nokutshintsha amacala.

Yenza i-20 reps (i-10 kwicala ngalinye)

Umqolo othe tye

A. Bamba i-kettlebell ngezandla zozibini isundu zijonge ezantsi, kwaye uzityale zombini iinyawo emgangathweni zibanzi kancinci kunegxa ububanzi ububanzi. Ngeengalo ezandisiweyo, bamba i-kettlebell ngqo phambi komzimba. Le yindawo yokuqala.

B. Sebenzisa izihlunu emagxeni nasezingalweni, gobela iingqiniba ngaphandle nangaphezulu ukuzisa i-kettlebell phezulu esifubeni. Kuphephe "ukunyusa" amagxa ngokuzoba amagxa amagxa phantsi nasemva. Yandisa iingqiniba ukubuyela kwindawo yokuqala.

Yenza i-12 reps.

X Iplanga

A. Beka izandla zombini emgangathweni ubanzi kancinci kunobubanzi begxalaba ngaphandle kunye neenyawo zombini emva kwakho, uphumle kwiibhola zeenyawo. Le yindawo yokuqala.

B. Ngelixa ugcina umva othe ngqo kunye nokuzinzisa esiswini, khulula isandla sasekunene kunye neenyawo lasekhohlo uze uzidibanise ngokuthe ngqo ngaphantsi komzimba. Buyela kwindawo yokuqala.

C. Phinda usebenzise isandla sasekhohlo kunye nonyawo lwasekunene. Qhubeka utshintshana ukusuka ekunene nasekhohlo ngenani elichaziweyo lexesha.

Yenza i-20 reps (i-10 kwicala ngalinye).

Ibhayisekile yomlenze omnye

A. Lala ucabalele ngasemva kumatshini weyoga iinyawo ezandisiweyo phambi kwakho. Bend iingqiniba ukubeka izandla emva kwentloko. Phakamisa ngobunono iinyawo zombini, intloko, kunye namagxa emgangathweni. Le yindawo yokuqala.

B. Bend umlenze wasekunene ukuzisa idolo esifubeni. Yandisa umlenze wasekunene ukuze ubuyele kwindawo yokuqala. Gcwalisa isiqingatha senani elichaziweyo le-reps kwelinye icala, uze ugqibezele okuseleyo kwelinye icala. Ingqiniba. Umzekelo, njengokuba uzisa idolo lasekunene esifubeni, jija umzimba ongaphezulu ukuya ngasekunene ukuze udibane nengqiniba yasekhohlo.)

Yenza i-24 reps (12 kwicala ngalinye).

Uphengululo lwe