Wophunzitsa Celeb Don Saladino's Total-Body Resistance Band Workout

Zamkati

• Ntchito Yoyeserera Bwalo Lonse Lathupi
• Banded Squat
• Mkombero Wamodzi Wopanga RDL
• Banded Bent-Pa Row
• Banded Half-Kneeling Shoulder Press
• Banded Bird Galu
• Onaninso za

Ah, gulu lotsutsa lodzichepetsa. Mukamaganizira za izi, ndizodabwitsa kuti mphira yaying'ono ingawonjezere kuthekera kochulukirapo, kusiyanasiyana, komanso kukana kuchita masewera olimbitsa thupi.

Ntchito yolimbirana yolimbana ndi nyumba yochokera kwa ophunzitsa ma celeb a Don Saladino-omwe adayambitsa makalabu olimbitsa thupi a Drive495 komanso mfiti yoyeserera machitidwe olimba a Blake Lively-ndiye chitsanzo chabwino cha izi. Amagwiritsa ntchito gulu limodzi lokhazikika kuti liwonjeze zolimbitsa thupi (galu-mbalame, squats) ndikubwezeretsa kulemera kwaulere mwa ena (ma RDL, mizere yopindika).

ICYDK, magulu akuluakulu otchinga (omwe amatchedwanso "super band" kapena "power band") ndi mtundu umodzi wokha wotsutsa kunja uko. Nthawi zambiri amakhala pafupifupi mainchesi 40 ndipo amapanga chingwe chachikulu chotsekedwa. kufunika kolimbitsa thupi kumeneku. Mukufuna gulu lolimbikira? Gwirani imodzi mwa izi:

• SKLZ Light Pro Resistance Band (Gulani, $20, dickssportinggoods.com)
• TRX Light Strength Band (Gulani, $30, dickssportinggoods.com)
• ETHOS Medium Super Band (Gulani, $ 30, dickssportinggoods.com)

Mukakhala ndi gulu lotsutsa ndipo mwakonzeka kupita, yang'anani dera losavuta, losuntha zisanu kuchokera ku Saladino. Ngati mumakonda kalembedwe kake, onani pulogalamu yamasabata 4 yophunzitsa zolimbitsa thupi yomwe akupereka kwaulere.

Ntchito Yoyeserera Bwalo Lonse Lathupi

Momwe imagwirira ntchito:Chitani chilichonse mwazomwe zili pansipa kuti mupeze kuchuluka komwe kwawonetsedwa. Imabwereza kuzungulira konseko kawiri.

Mufunika:gulu lalikulu lolimbana ndi loop

Banded Squat

A. Dulani mbali imodzi ya gulu lotsutsa pansi pa mapazi onse awiri motalikirana ndi mapewa ndipo mugwire mbali inayo m'manja ndi mapewa kapena kuzungulira khosi.

B. Kusunga mapazi obzalidwa pagulu lotsutsa, khalani kumbuyo mu squat.

C. Kanikizani motsutsana ndi gulu lotsutsa kuti muyime ndi kubwerera kuti muyambe.

Chitani 10 reps.

Mkombero Wamodzi Wopanga RDL

A. Gwirani gulu lolimbana m'manja onse. Tsegulani mbali zonse ziwiri za gulu lotsutsa pansi pa phazi lamanja kuti muime pakati pa gululo. Imani wamtali, ndi manja otambasula kutsogolo kwa chiuno ndipo gulu lotsutsa limaphunzitsidwa.

B. Mangirira patsogolo m'chiuno ndikukankha mwendo wamanzere kuti utsike mu RDL. Yang'anani pomwepo pansi mapazi angapo kutsogolo kwa phazi lamanja kuti muthandizire bwino.

C. Kwezani torso ndi mwendo wakumanzere wakumanzere kuti mugwiritse pansi kuti mubwerere kuti muyambe, kufinya glute kumanja.

Chitani maulendo 10 mbali iliyonse.

Banded Bent-Pa Row

A. Gwirani gulu lolimbana m'manja onse. Dulani mbali zonse za gulu lotsutsa pansi pa mapazi onse awiri kuti muyime pakati pa gululo, mapazi a chiuno-m'lifupi motalikirana. Yendani kutsogolo m'chiuno kotero kuti torso ili pamtunda wa digirii 45 ndipo manja amatambasulidwa kufika kumapazi.

B. Kusungitsa torso mokhazikika, ikani dzanja lanu lamanja kumtunda nthiti, kusunga chigongono mwamphamvu.

C. Lembetsani dzanja lamanja ndikuwongolera. Bwerezani mbali inayo. Pitilizani kusinthitsa nthawi yonseyi.

Chitani 20 kubwereza kwathunthu (kubwereza 10 mbali iliyonse).

Banded Half-Kneeling Shoulder Press

A. Lembani gulu lotsutsa mozungulira phazi lamanja. Bweretsani phazi lakumanja mukagwada, ndikukhazikitsa bandeji kumanja. Bindikani chigongono chakumanja kuti mugwire mbali inayo ya gulu lotsutsa patsogolo. Kokani dzanja lamanzere panja mozungulira pansi kuti muthandizidwe kuti musachite chilichonse.

B. Sakanizani gululo pamwamba, bicep ndi khutu.

C. Gwetsani dzanja lamanja ndikubweza kumbuyo kutsogolo, ndikusungitsa dzanja lamanzere kutambasula.

Chitani maulendo 10 mbali iliyonse.

Banded Bird Galu

A. Yambani patebulo lapamwamba pamanja ndi mawondo. Tsegulani gulu lotsutsa kuzungulira pakati pa phazi lamanzere, ndipo gwirani kumapeto ena kudzanja lamanja.

B. Kusunga pakati, kutambasula mwendo wamanzere kumbuyo m'chiuno ndikutambasulira dzanja lamanja patsogolo, bicep ndi khutu.

C. Ndi chiwongolero, kokerani dzanja lamanja ndi phazi lamanzere pansi pa thupi popanda kukhudza pansi.

Chitani maulendo 10 mbali iliyonse.

Onaninso za