Alexia Clark's Creative Total-Body Sculpting Dumbbell Workout Video

Zamkati

• Padziko lonse lapansi Lunge
• Dumbbell Row yokhala ndi Mwendo Wamodzi Wokwera
• Kutsogolo Kwezani ndi Sumo Squat
• Lunge ndi Pec Fly
• Glute Bridge yokhala ndi Single-Arm Chest Press
• Onaninso za

Ngati mukusowa malingaliro kumalo ochitira masewera olimbitsa thupi, Alexia Clark wakuphimbani. Fitfluencer ndi mphunzitsi watumiza mazana (mwina masauzande?) amalingaliro olimbitsa thupi ku Instagram yake. Kaya mukufuna kupanga zaluso ndi TRX, mpira wamankhwala, cholemera, kapena chida china chochitira masewera olimbitsa thupi chomwe mumadutsa, ali ndi kanema wazomwezo. Ngati ndi masewera olimbitsa thupi omwe mukufuna kuchita, yesani masewera olimbitsa thupi a Clark omwe amangowapangira. Maonekedwe. (Kapena mutenge cholemera chimodzi ndikuyesera kulimbitsa thupi kovuta kwambiri komwe mungachite ndi dumbbell imodzi yokha.)

Mukafuna kugwiritsa ntchito bwino nthawi yanu ku masewera olimbitsa thupi, dera ili ndi njira yabwino yopitira. Chifukwa chimodzi, mutha kudziimika patsogolo pa dumbbell m'malo mozungulira masewera olimbitsa thupi ndikudikirira zida zina zotchuka kuti zimasuke. Kuphatikiza apo, mayendedwe okha ndi njira yabwino yophunzitsira popeza amalemba minofu yambiri ndikugwiritsa ntchito ndege zosiyanasiyana. Zochita zonsezi zimagwira ntchito kumtunda ndi kumunsi kwa thupi. Kungoyenda kasanu kokha ndi seti imodzi ya dumbbells (sankhani zolemera pakatikati nthawi ino), ndipo mudzachokapo ndi kulimbitsa thupi kwathunthu komwe mungachite kulikonse. (Zokhudzana: Kulimbitsa Thupi Lonse la Tabata Lozungulira Kuti Mutumize Thupi Lanu Pakuyendetsa Kwambiri)

Momwe imagwirira ntchito: Chitani chilichonse chochita pa nambala yomwe ikuwonetsedwa.

Zomwe mukufuna: Gulu lazinthu zopanda pake

Padziko lonse lapansi Lunge

A. Imani ndi mapazi pamodzi. Zozungulira zopindika pachifuwa.

B. Pitani kumanzere ndikugwada bondo lakumanzere likubwera m'mbali yaying'ono. Lembani mabelu ochepera pansi, kenako pirirani pachifuwa. Bwerani kuima poponda phazi lakumanzere kubwerera kuti mukumane kumanja.

C. Bwererani mmbuyo ndi phazi lakumanzere, pindani mawondo onse mobwerera chakumbuyo kwinaku mukukankhira ma dumbbell ku denga ndi mawondo mozungulira kuti manja awone kutsogolo.

D. Bwerani mutaimirira ndikuponda phazi lakumanzere kuti mukakomane nawo kumanja, kutsitsa mabelu oyimilira pachifuwa ndikuzungulira m'manja kuti mitengo ya kanjedza iyang'ane pachifuwa kubwerera poyambira. Bwerezani kayendedwe ka mayendedwe onse musanasinthe mbali.

Chitani maulendo 8. Sinthani mbali; bwerezani.

Dumbbell Row yokhala ndi Mwendo Wamodzi Wokwera

A. Yambani ndi phazi lamanzere kutsogolo, phazi lamanja kumbuyo, ndikumenyera m'chiuno mu yoga lunge. Gwirani dumbbell mbali zonse za mwendo wakumanzere.

B. Kwezani ma dumbbells pafupi ndi nthiti, kujambula zigongono molunjika mzere, kenako muchepetse ma dumbbells.

C. Kulemera kwa phazi lamanzere ndikuyendetsa bondo lamanja kupita pachifuwa, kwinaku mukukweza ma dumbbell pachifuwa, kumagongoka kuti mukokere.

D. Bwererani chammbuyo ndi phazi lamanja kupita kumaluko akumanzere mukatsitsa ma dumbbells kuti mubwerere poyambira. Bwerezani mayendedwe a ma reps onse musanasinthe mbali.

Chitani 10 reps. Sinthani mbali; bwerezani.

Kutsogolo Kwezani ndi Sumo Squat

A. Imani ndi mapazi otalikirapo kuposa m'lifupi mwake m'chiuno, zala zala zala zimatuluka pang'ono, mutanyamula dumbbell m'dzanja lililonse.

B. Kwezani ma dumbbells mpaka manja atafanana pansi, manja akuyang'ana pansi.

C. Yendetsani m'chiuno cham'mbuyo ndikugwadira mu squat ndikutsitsa mikono.

D. Kwezani ma dumbbells mpaka mikono ikufanana pansi. Wongolani mawondo kwinaku mukutsitsa mikono kuti mubwerere poyambira.

Chitani maulendo 8.

Lunge ndi Pec Fly

A. Imani ndi phazi lakumanzere kutsogolo ndi phazi lamanja kumbuyo, mutanyamula ma dumbbells pambali pamutu, zigongono zimapinda mozungulira 90-degree.

B. Gwirani mawondo onse kumanzere ndikubweretsa ma dumbbell kutsogolo kwa nkhope.

C. Wongolani mawondo onse ndikubweretsa ma dumbbells pambali pamutu kuti abwerere pomwe adayambira. Bwerezani kayendedwe ka mayendedwe onse musanasinthe mbali.

Chitani 12 mobwereza. Sinthani mbali; bwerezani.

Glute Bridge yokhala ndi Single-Arm Chest Press

A. Gona pansi, miyendo yopindika, mapazi pansi mchiuno-kutalika. Pewani pansi mu mlatho wowoneka bwino, ma dumbbells amakwezedwa padenga molunjika pachifuwa.

B. Chiuno chotsikira pansi pomwe mukutsitsa chigongono chakumanzere pansi.

C. Dinani m'chiuno ndi dumbbell kumanzere kumtunda nthawi imodzi. Bwerezani mayendedwe a ma reps onse musanasinthe mbali.

Chitani 12 mobwereza. Sinthani mbali; bwerezani.

Onaninso za