30-Minute Workout ya Sculpted Arms, Abs, ndi Glutes ndi Lacey Stone

Zamkati

• Plank Tap yokhala ndi Rotation
• Kutha
• Dumbbell Push-Up yokhala ndi Alternating Row
• Mpira Wamankhwala Lunge Akudumpha
• Biceps Curl yokhala ndi Pop Yamapewa
• Reverse Lunge ndi Triceps Extensions
• Dumbbell Amathamangira Ku squat
• Onaninso za

Mukakhala ndi mphindi 30 zolimbitsa thupi, mulibe nthawi yocheza. Kulimbitsa thupi kochokera kwa mphunzitsi wamkulu wa Lacey Stone kukuthandizani kuti mugwiritse ntchito bwino nthawi yanu. Zimasakaniza cardio ndi kulemera kwakanthawi kokwanira koma kolimbitsa thupi komwe kumalimbitsa ma abs anu, mikono yanu, ndi matupi anu ndi zolemera. (Musagule mu nthano; kukweza kwambiri sikungakupangitseni kuchuluka.)

Kungakhale kovuta, koma yesetsani kumaliza kulimbitsa thupi ndi mphindi zitatu kapena zisanu zopuma, max, kuti mukhale ndi vuto la cardio. Mwala umalimbikitsa kuchita masewera olimbitsa thupi (kapena masewera olimbitsa thupi omwe amapha) kawiri pa sabata, limodzi ndi masiku ena awiri amtima. Pamene mukukula, mudzafunika nthawi yochepa yochira.

Zomwe mukufuna: Gulu la 15-lb dumbbells, mankhwala a mpira, ndi gulu lotsutsa

Momwe imagwirira ntchito: Sinthani kusuntha kulikonse kwa chiwonetsero chobwereza, kenako kubwereza kawiri.

Plank Tap yokhala ndi Rotation

A. Yambani pamwamba. Dinani phewa lamanja ndi dzanja lamanzere.

B. Gwedezani thupi kuyang'anizana kumanzere ndikufika kumanzere kulowera kudenga.

C. Dzanja lakumanzere lakumunsi mpaka pansi

D. Sinthani mbali, ndi kubwereza.

Chitani 20 reps.

Kutha

A. Gwirani dumbbell m'dzanja lililonse m'mbali, manja akuyang'ana mkati. Imani ndi mapazi otalikirapo pang'ono kuposa m'lifupi ndi phewa motalikirana ndikupinda pang'ono mawondo.​

B. Yendani m'chiuno kuti mupinde kutsogolo, kubwereranso mowongoka, kutsitsa ma dumbbells kutsogolo kwa shins.

C. Kwezani torso ndi kufinya glutes pamwamba kuti mubwerere poyambira.

Chitani 20 reps.

Dumbbell Push-Up yokhala ndi Alternating Row

A. Yambani mu thabwa lalitali, kugwira dumbbell m'dzanja lililonse. Bendani mikono kuti muchepetse chifuwa pansi mukakankha.

B. Kwezani dumbbell kumanja pachifuwa.

C. M'munsi kumanja dumbbell pansi. pa

D. Sinthani mbali ndikubwereza.

Chitani 10 reps.

Mpira Wamankhwala Lunge Akudumpha

A. Imani ndi phazi lamanzere kutsogolo, phazi lamanja kumbuyo, mutanyamula mpira mankhwala pachifuwa. Bwerani mawondo kumunsi kumanzere.

B. Dumpha ndikusinthana kuti mukafike pabwino pomwe mukukweza mpira mpaka padenga ndikutsitsa mpira pachifuwa.

C. Pitilizani kulumpha ndikusinthana pakati pamagawo akumanzere ndi kumanja mukakweza ndikutsitsa mpira wamankhwala.

Chitani 10 reps.

Biceps Curl yokhala ndi Pop Yamapewa

A. Imani pamagulu olimbana ndi mapazi pafupi ndi phewa m'lifupi, mutagwira mbali imodzi ya gulu m'manja. Pangani ma biceps curl kuti mukweze dzanja lamanja kupita ku phewa lakumanja

B. Wongolani dzanja lamanja kuti mufike kudzanja lamanja pamwamba pamutu.

C. Khotani chigongono chakumanja kuti muchepetse dzanja lamanja paphewa lamanja, kenako ndikutsitsa pansi.

D. Sinthani mbali ndikubwereza.

Chitani 10 reps.

Reverse Lunge ndi Triceps Extensions

A. Imani ndi mapazi limodzi, mutanyamula cholumikizira pamwamba pamutu ndi manja anu onse.

B. Yendani phazi lakumanja chammbuyo, pindani mawondo kumanzere, kwinaku mukuweramitsa zigongono kuti mutsitse dumbbell kumbuyo kwamutu.

C. Kankhirani phazi lakumanja kuchokera pansi kuti mukakumane ndi phazi lakumanzere, kwinaku mukuwongola zigono kuti mukweze dumbbell.

D. Sinthani mbali, ndi kubwereza.

Chitani 20 reps.

Dumbbell Amathamangira Ku squat

A. Squat wokhala ndi mapazi paphewa m'lifupi, atanyamula dumbbell pachifuwa.

B. Yendani mwachangu kumanja ndikumanzere.

C. Yendani mwachangu kumanja ndikumanzere kuti mubwerere poyambira.

Chitani 20 reps.

Onaninso za