Iqela leResistance Band Workout Iimodeli eziMfihlo zeVictoria Yenza ngelixa uhamba

Umxholo

• Cofa igxalaba
• Ukutshintsha kweGxalaba
• Ulwandiso lweeTriceps
• Umqolo webhendi yokuchasa
• Umqolo otshintshanayo
• Obliques Power Twist Ekunene
• I-Obliques Amandla ajija ngasekhohlo
• Uphengululo lwe

UJosephine Skriver kunye noJasmine Took bathanda iintsimbi, iintambo zedabi, kunye neebhola zamayeza njenge-Victoria Secret Secret Angel elandelayo, kodwa bakwangumdlalo wokuphucula. (Jonga umsebenzi wabo we-Starbucks!) Ke ayothusi into yokuba aba babini kutshanje bathumele i-smart do-naphina yokuxhathisa ibhendi yolwandle. Kwimbali yamva nje ye-Instagram, uSkriver ubonise uqeqesho lomsebenzi wesekethe ephezulu esebenzisa ibhendi yokuxhathisa esongelwe esiqwini somthi wesundu.

Cinga ngesi sizathu # 10,462,956 sokuba ibhendi yokuchasana kufuneka ipakishwe kuhambo-kodwa iza iluncedo nasekhaya. Zama le nkqubo nokuba uzama ukunqanda izihlwele ejimini okanye ufuna ulandelelwano olubetha i-biceps yakho, i-triceps, amagxa kunye nee-obliques. Fumana umthi (okanye ipali), bamba ibhendi yokumelana nezibambo, kunye namandla kwiiseti ezintathu zezi zinto zilandelayo. (Eyeleleneyo: Owona Mzimba uGqibeleleyo wokuZiqhelanisa ukuze uzame ngalo lonke uhlobo lwebhendi yokuxhathisa)

Cofa igxalaba

Yima ujonge kude nomthi okanye into ezinzileyo, unyawo olunye phambili, amadolo agobe kancinci. Bamba izibambo zozibini kwaye uqale ngengqiniba ezibuyiswe umva, izandla ngookhwapha. Cinezela izibambo phambili ukuze ulungelelanise iingqiniba. Kancinci kwaye nolawulo, zoba iingqiniba emva kwindawo yokuqala. Yenza i-20 reps.

Ukutshintsha kweGxalaba

Yima ujonge kude nomthi okanye into ezinzileyo nonyawo olunye phambili, amadolo agobe kancinci. Bamba zombini izibambo kwaye uqale ngeengqiniba zitsalwe ngasemva, izandla ngamakhwapha. Cofa ingalo yasekunene phambili ukuze yolule ingqiniba. Goba ingalo uze ubuyisele ingqiniba kwindawo yokuqala ngolawulo. Cinezela ingalo yasekhohlo phambili ukuze yolule ingqiniba. Goba kwaye uzobe ingqiniba yangasekhohlo umva ukubuyela kwindawo yokuqala. Qhubeka nokutshintsha amacala. Yenza i-20 reps.

Ulwandiso lweeTriceps

Yima ujonge kude nomthi okanye into ezinzileyo, nonyawo olunye phambili, amadolo agobe kancinci. Bamba yomibini imiqheba ngasemva kwentloko ingqiniba igobile. Tyhala ngokuxhathisa ukolula iingqiniba kwaye uzise izibambo phambili. Cothisa ngolawulo, gobisa iingqiniba kwaye ubambe izandla umva kwindawo yokuqala. Yenza i-20 reps.

Umqolo webhendi yokuchasa

Yima ujonge umthi okanye into ezinzileyo, amadolo agobe kancinci. Bamba zombini iziphatho. Qala ngeengalo ezolulekileyo. Cinezela amagxa ukuze ubambe iingqiniba ngasemva, uzise izibambo kufutshane nakukhwapha. Kancinci kolawulo, yolula iingalo ngelixa usizisa izibambo phambili ukubuyela kwindawo yokuqala. Yenza i-20 reps.

Umqolo otshintshanayo

Yima ujonge umthi okanye into ezinzileyo, amadolo agobe kancinci. Bamba zombini iziphatho. Qala ngeengalo ezolulekileyo. Zoba ingqiniba yasekunene ngasemva ukuzisa isiphatho ekhwapheni. Cothisa kancinci ingqiniba yasekunene ukuzisa isiphatho phambili kwindawo yokuqala. Phinda kwelinye icala, uzobe ingqiniba yasekhohlo ngasemva, uze ulungelelanise ingalo kancinci ukuya kwindawo yokuqala. Qhubeka nokutshintsha amacala. Yenza i-20 reps.

Obliques Power Twist Ekunene

Yima ngecala lasekhohlo lomzimba elijongene nomthi okanye into ezinzileyo, ubambe zombini iziphatho kunye kude nomzimba ukuya kwinto, iingqiniba zigobe kancinane. Sebenzisa i-core ukujikelezisa i-torso 180 degrees ukuya ekunene, ukuzoba izibambo kude nento. Jikelezisa kancinci umzimba ukuya ekhohlo ukubuyela kwindawo yokuqala. Yenza i-20 reps.

I-Obliques Amandla ajija ngasekhohlo

Yima ngecala lasekunene lomzimba elijonge umthi okanye into ezinzileyo, ubambe izibambo zombini ngokudibeneyo kude nomzimba usiya kwinto leyo, iingqiniba zigobe kancinci. Sebenzisa isiseko ukujikeleza i-torso i-180 degrees ngasekhohlo, ukuzoba izibambo kude nento. Cothisa kancinci ijikeleza ekunene ukubuyela kwindawo yokuqala. Yenza i-20 reps.

Uphengululo lwe