Lo Msebenzi we-Mini-Barbell ovela kwi-Kelsey Wells uya kuQalisa ngokuPhakamisa okuNzima

Umxholo

• 5-Hambisa uMzimba oPheleleyo we-Mini-Barbell Workout
• Ukufa
• Umqolo ogobileyo
• Sumo Squat
• Cofa igxalaba
• I-Triceps Push-Up
• Uphengululo lwe

Ukuqala kwethu ukudibana neBlogger ye-My Sweat Life Fitness u-Kelsey Wells, sasithe phithi ngumyalezo wakhe othi #screwthescale kwaye sigxile kwizinto ezibaluleke kakhulu ekupheleni kotshintsho lokuqina: impilo kunye nolonwabo. Endaweni yokulungisa inani kwisikali, u-Wells wagxila kuhambo lwakhe ekufumaneni amandla, amandla kunye nonyamezelo. Ngoku, njengomqeqeshi kwi-app kaKayla Itsines, i-SWEAT, i-Wells inceda abasetyhini abaninzi ukuba batshintshe imizimba yabo ngokumlandela "amandla ngaphezulu kwesikali" sengqondo. (Kwaye uyaqhubeka nokuyigcina iyinyani apha endleleni, ekhumbuza abantu basetyhini ukuba babe nobubele kubo kwaye bangazami ukugqibelela ejimini.)

Inkqubo yakhe ye-PWR (kunye nenkqubo yakhe entsha ye-PWR 3.0, ebandakanya iiveki ezingama-36 zomsebenzi osekwe kwisisindo) konke malunga nokwenza izihlunu ezinamandla kunye namandla-kwaye ukuthandwa kwayo bubungqina bokuba bangaphi abantu basetyhini abanomdla wokuthwala ubunzima obunzima. (Kuba, njengoko u-Wells uye wabonisa, izihlunu * zi-sexy. Kwaye nokuba bayayiqonda okanye abayiqondi, abaninzi abafazi abajonge ukwenza utshintsho lokunciphisa umzimba bafuna ngokwenene ukufumana izihlunu, nabo.)

Kwabo batsha ukuya ekuphakamiseni ubunzima, u-Wells wenze le mini-barbell yokuzivocavoca umzimba ogcweleyo ngokusekwe kwinkqubo yakhe eya kwenza ukuba uqalise. Landela kunye nevidiyo ukuze uphumelele kwifomu yakhe. (Okulandelayo: 4 Ukuziqhelanisa noQeqesho loMzimba ovela eKelsey Wells)

5-Hambisa uMzimba oPheleleyo we-Mini-Barbell Workout

Ingaba isebenza kanjani: Gqibezela iiseti ze-3-5 ze-10-12 reps.

Uya kudinga: Intsimbi encinci, ilayishwe kubunzima obunzima. (I-Wells isebenzisa i-40 ukuya kwi-60 yeepawundi kwi-barbell encinci, kodwa icebisa ukuba ukhethe ubunzima obungu-7/10 kuwe kunye nokwanda njengoko amandla nokuzithemba kwakho kuphucula.)

Ukufa

A. Bamba i-barbell, iintende zijonge umzimba. Yima ngeenyawo ukubanzi kancinci kunobubanzi begxalaba ngaphandle kokugoba kancinci emadolweni.

B. Ukuxhoma ezinqeni ukugoba phambili, ugcine umva ngokuthe tye, unciphisa i-barbell phambi kwee-shins.

C. Phakamisa i-torso kwaye ucofe i-glute phezulu ukubuyela kwindawo yokuqala.

Umqolo ogobileyo

A. Yima nkqo neenyawo zibe ububanzi bamagxa ngokuhlukana. Bamba intsimbi phambi kwamathanga.

B. Guqa amadolo kunye nomzimba ongaphantsi ongaphezulu ukuya kuthi ga kwiidigri ezingama-45 ngeengalo ezoluliweyo ziye ngqo phantsi.

C. Ngokuhamba ngenqanawa, yenza ubunzima bube ngqo esifubeni kwaye ubambe amagxa ehlombe kunye. Bamba umzuzwana omnye kwaye uphinde. Gcina isisu esiqinileyo ngelixa usenza lo msebenzi.

Sumo Squat

A. Yima ngeenyawo ububanzi ngaphezu kwamagxa ububanzi ngaphandle, iinzwane zavela malunga ne-45 degrees, i-barbell yokuphumla emagxeni.

B. Ukuphefumlela ukuhlala ezinqeni ngasemva kwaye unciphise kwi-squat, ugcine i-core ibandakanyekile kwaye umva ungathathi hlangothi.

C. Misa emazantsi, xa izinqe zihambelana namadolo okanye xa ifom iqala ukuphuka. I-Shins kufuneka ime nkqo kwaye amadolo kufuneka alandele ngaphezulu (kodwa ngaphambili) iinzwane.

D epheleleyo. Exhale ukucinezela kwizithende nangaphandle kweenyawo ukuma.

Cofa igxalaba

A. Yima ngenyawo ububanzi ububanzi bamadolo, amadolo athambile, kunye nokuzibandakanya. Bamba intsimbi yentsimbi phambi kwesifuba kumphakamo wegxalaba, intende yezandla ijonge phambili neengqiniba zijongise ezantsi.

B. Exhale ngelixa ucinezela i-barbell ngqo ngaphezulu (hayi ngaphambili), ke izihlahla zibeka ngokuthe ngqo kumagxa kunye nee-biceps ecaleni kweendlebe. Gcina umsebenzi oyintloko.

C. Ukuguqula intshukumo ukuze i-barbell ilandele indlela efanayo yokubuyela kwindawo yokuqala.

I-Triceps Push-Up

A. Qala kwindawo ephezulu yeplanga eneentende ezimxinwa kunobubanzi bamagxa ngokuhlukana, ubambelele kwi-barbell. Yenza ii-quads kunye nomxholo ngokungathi ubambe iplanga.

B. Ukungenisa kunye nokugoba iingqiniba ngqo emva ukuthoba umzimba wonke ngaxeshanye emgangathweni, triceps ziqinile ecaleni kweembambo. Misa xa isifuba singaphantsi nje kobude bengqiniba.

C. Exhale kwaye ucinezele ezintendeni ukutyhala umzimba kude nomgangatho ukuze ubuyele kwindawo yokuqala, ushukumise isinqe kunye namagxa ngaxeshanye.

Uphengululo lwe