Yesani Izi Zokha Zoyambira Dumbbell Workout kuchokera ku Kayla Itsines 'Latest Program

Zamkati

• Kayla Itsines 'BBG Woyambira Kunyumba Dumbell Challenge
• Dera
• Goblet Khalani Pompo
• Onetsani Mapulani
• Glute Bridge
• Onetsani Kukakamiza
• Mzere Wopindika
• Onaninso za

Kayla Itsines adakhala zaka khumi za moyo wake ngati mphunzitsi komanso wothamanga asanabadwe mwana wake wamkazi, Arna, miyezi isanu ndi iwiri yapitayo. Koma kukhala mayi kunasintha zonse. Wosewera wazaka 28 adapezeka kuti akuyamba pa square one, ndipo kwa nthawi yoyamba m'moyo wake, akuti adadzimva ofooka. Yemwe adapanga pulogalamu yolimbitsa thupi ya BBG adauza Maonekedwe, kuti nthawi ino m'moyo wake ndi zomwe zinamulimbikitsa kupanga imodzi mwa mapulogalamu ake atsopano: BBG Beginner.

"Ndikayang'ana m'mbuyo, ndikuganiza kuti zikadakhala zowona kuti ndipange pulogalamu ngati iyi ndisanakhale ndi mwana," adatiuza. "Ndidayeneradi kupyola kumverera kokhala pachiwopsezo ndikuyambiranso kuti ndimvetsetse zomwe azimayi akukumana ndizofunikira kwenikweni."

Itsines akuti adayambiranso kulimbitsa thupi atachotsedwa ndi dokotala wake, koma sanathenso kuchita zolimbitsa thupi zomwe zidamupangitsa kukhala wotchuka. (Zogwirizana: 10 Zosintha Zosaneneka kuchokera ku Kayla Isines 'BBG Workout Program)

Ndicho chifukwa chake pulogalamu yake ya BBG Beginner ili ndi milungu isanu ndi itatu yochita masewera olimbitsa thupi. M'malo mochita masewera olimbitsa thupi katatu pamlungu monga mapulogalamu ake oyambira a BBG, BBG Beginner izikhala ndi gawo limodzi lotsika komanso gawo limodzi lolimbana ndi thupi lonse. Palinso tsiku limodzi losankha lapamwamba pamilungu isanu ndi umodzi yoyambirira, monga Itsines akuti amawona kuti ngakhale masewera awiri okha pa sabata amatha kukhala ochuluka kwa munthu yemwe wangoyamba kumene kuchita masewera olimbitsa thupi. Amalimbikitsa kuwonjezera masewera olimbitsa thupi achitatu m'masabata awiri apitawa a pulogalamuyi, komabe. (Zogwirizana: Konzekerani Kukwezedwa Kwambiri Ndi Zosintha Zaposachedwa za Sweat App)

Palinso magawo otsika kwambiri a mtima (LISS) monga kupalasa njinga kapena kuyenda zoluka munthawiyo. Gawo labwino kwambiri? Gawo loyambirira la pulogalamuyi sililumpha mulimonse (kubowoleza ndi siginecha ya Itsines) ndipo kumaphatikizanso nthawi yopuma ya masekondi 30- ndi 60, kuti muthe kuyang'ana pa mawonekedwe ndikumanga maziko olimba, akufotokoza. Mukamaliza BBG Beginner, Itsines akuti mwina mukumva kuti mukukonzekera BBG, pulogalamu ina yakunyumba yomwe ndiyolimba kwambiri, ndipo, kuchokera pamenepo, itha kuyesetsa kuthana ndi pulogalamu ya BBG Stronger, yomwe imayang'ana kwambiri pakuphunzitsa kunenepa. "Ndikungoganiza kuti pulogalamuyi ithandizira azimayi mosasamala kanthu komwe ali paulendo wawo wolimbitsa thupi," akutero a Itsines.

Onani zolimbitsa thupi zokhazokha ndi Itsines zopangidwa makamaka kwa oyamba kumene kuti akupatseni chidwi cha pulogalamu yatsopano ya BBG Beginner. Tsatirani ndikutenga sitepe yoyamba yomanga mphamvu zonse. (Mukadziwa bwino mawonekedwe anu ndi zolemera zolemera thupi lanu, onetsetsani kalozera woyamba kuti akweze zolemetsa.)

Kayla Itsines 'BBG Woyambira Kunyumba Dumbell Challenge

Momwe imagwirira ntchito: Chitani masewera olimbitsa thupi asanu kumbuyo ndi kumbuyo kwa ma reps ochulukirapo monga momwe mwagawira, ndikumaliza mipikisano yambiri momwe mungathere kwa mphindi 10. Ganizirani za mawonekedwe anu ndipo kumbukirani kuti kulimbitsa thupi uku sikukuthamanga koma kumangapo maziko amphamvu.

Zomwe mukufuna: Seti ya dumbbells ndi mpando

Dera

Goblet Khalani Pompo

A. Yambani poyimirira ndi mpando woikidwa kumbuyo kwanu. Gwiritsani ntchito manja onse awiri kuti mugwire dumbbell pachifuwa chanu molunjika, kubzala mapazi onse awiri motalikirana motalikirana ndi mapewa. Awa ndi malo anu oyambira.

B. Lembani ndi kulimbitsa maziko anu. Kukhala ndi thunthu lowongoka, pindani m'chiuno ndi m'maondo mpaka mutha kukhala pampando kumbuyo kwanu. Tsamira pang'ono kuti ukhale wamtali.

C. Exhale ndikutsamira patsogolo pang'ono kuti mukankhire mofanana pamapazi anu kuti mutambasule chiuno ndi mawondo anu ndikubwerera kumalo oyambira. Pochita masewera olimbitsa thupiwa, muyenera kugwiritsira ntchito ma glutes anu ndikugwirizira mawondo anu ndi zala zanu.

Bwerezani mobwerezabwereza 15.

Onetsani Mapulani

A. Pokhala ndi mpando patsogolo panu, ikani mikono yanu (dzanja mpaka chigongono) mwamphamvu pampando wampando, kuwonetsetsa kuti zigongono zili pansi pamapewa. Kwezani miyendo yonse molunjika kumbuyo kwanu, ndikuwongolera pamipira ya mapazi anu.

B. Lembani ndi kulimbitsa maziko anu, kuonetsetsa kuti msana wanu sulowerera ndale. Gwirani kwa masekondi 30, ndikuwongolera kupuma kwanu konse.

Glute Bridge

A. Yambani ndikugona chagada chagada pa mphasa ya yoga. Bwerani mawondo anu ndikuyika mapazi anu molimba pamphasa, kuwonetsetsa kuti ndi opingasa m'chiuno ndipo msana wanu ulibe mbali. Ikani chingwe cholumikizira mafupa amchiuno, ndikuchilikiza mwamphamvu (mitengo ya kanjedza yoyang'ana thupi lanu). Awa ndi malo anu oyambira. (Yogwirizana: Momwe Mungapangire Bridge Yamaulemerero Pogwiritsa Ntchito 3 Zosavuta)

B. Lembani ndi kulimbitsa maziko anu. Exhale pamene mukukankhira zidendene pamphasa, yambitsani glutes, ndikukweza chiuno pansi mpaka thupi lanu lipange mzere wowongoka kuchokera pachibwano kupita ku bondo, kupumira pamapewa anu.

C. Inhale mukamatsitsa m'chiuno kuti mubwerere poyambira. Muyenera kumangokhala omangika pamiyendo yanu ndikuthothoka panthawiyi.

Bwerezani mobwerezabwereza 15.

Onetsani Kukakamiza

A. Ndi mpando kutsogolo kwanu, ikani manja anu onse pampando wampando wotambasula pang'ono kusiyana ndi mapewa-m'lifupi mwake ndi miyendo yotambasulidwa kumbuyo kwanu, kugwirizanitsa pamipira ya mapazi anu, glutes kuchitapo kanthu. Awa ndi malo anu oyambira.

B. Lembani ndi kulimbitsa maziko anu. Mukakhala kuti mulibe msana wosalowerera ndale, miviyo imagwada ndi miyendo kutsikira pampando mpaka mikono itapanga ngodya ziwiri za digirii 90.

C. Tulutsani mpweya ndikukankhira pachifuwa ndikutambasula zigongono kuti mukweze thupi lanu poyambira. Limbikirani kutali ndi mpando momwe mungathere. Muyenera kukhala omangika m'mitima yanu ndi mapewa anu nthawi yonse yochita masewera olimbitsa thupi.

Bwerezani mobwerezabwereza 10.

Mzere Wopindika

A. Pogwira cholumikizira m'manja ndi dzanja logwirana (mitengo ikhathamira moyang'ana thupi), bzalani mapazi onse pansi paphewa-mulifupi. Mukamayendetsa pang'onopang'ono, gwirani kutsogolo kuchokera m'chiuno kuti thunthu likhale lofanana ndi pansi. Wonjezerani manja anu pansi pachifuwa pansi. Awa ndi malo anu oyambira.

B. Puma; tulutsa. Lembani zigongono kuti mubweretse ma dumbbells kumbali zonse za thupi. Muyenera kumverera pang'ono pakati pa mapewa anu.

C. Lembani. Kwezani zigongono kuti muchepetse ma dumbbells ndikubwerera pamalo oyamba.

Bwerezani mobwerezabwereza 10.

Onaninso za