Onjezerani Thupi Lanu Lotsika Ndi Kachitidwe Kanu Koyendetsa Dumbbell Mwendo Wolemba Kelsey Wells

Zamkati

• Kelsey Wells 'Kunyumba Dumbell Mwendo Kulimbitsa Thupi
• Konzekera
• Dera la Pansi-Thupi
• Goblet Yosintha Lunge
• Glute Bridge
• Kuphulika Kwa Mgulu Wokha waku Romanian
• Kuyenda Lunge kawiri
• Gulu la Goblet
• Mtima pansi
• Onaninso za

Ndi ma gym otsekedwa komanso zida zolimbitsa thupi zikadali kumbuyo, kulimbitsa thupi kosavuta komanso kothandiza kunyumba kuli pano. Pofuna kuthandizira kusintha kosavuta, ophunzitsa akhala akuyesetsa momwe angathere pochita masewera olimbitsa thupi kunyumba kukhala omasuka komanso ofikirika momwe angathere.

Mwachitsanzo, wopanga mapulogalamu a SWEAT Kayla Itsines posachedwapa adatulutsa pulogalamu yake ya BBG Zero Equipment, pulogalamu yamasabata 16 yomwe singafune zida zilizonse. Ndipo tsopano kuti akwaniritse kufunikira kwazinthu zolimbitsa thupi zapakhomo za anthu omwe akusowa makinawa pa masewera olimbitsa thupi, wophunzitsa mnzake Kelsey Wells akutsatira. Wells akupanga PWR Kunyumba 3.0, chowonjezera cha pulogalamu yake yoyambirira yamasabata 28, yomwe imaphatikizapo masabata 12 akulimbitsa thupi kwatsopano - imeneyo ndi pulogalamu ya miyezi 10 kuyambira koyambira mpaka kumapeto! - kukuthandizani kukulitsa maphunziro anu olimba kunyumba ngakhale mulibe ma barbells ndi mbale zolemera. (Zokhudzana: Yesani Izi Zoyambira Dumbbell Workout kuchokera ku Kayla Itsines 'Latest Program)

"Kusuntha thupi lanu ndikofunikira kwambiri paumoyo wanu wonse," akutero Wells. "Ndili wonyadira kuti nditha kupereka masabata 12 owonjezera a pulogalamu yolimbitsa thupi kunyumba kuti athandize amayi kukhala otanganidwa, kusuntha matupi awo, ndi kusamalira thanzi lawo, makamaka panthawi zovuta."

Kutsatira pulani ya PWR Kunyumba kwa mphunzitsi, PWR Kunyumba 3.0 (yomwe imangopezeka pa pulogalamu ya SWEAT) imafunikira zida zochepa; Ndikofunikira kuti mukhale ndi ma dumbell, kettlebell, ndi magulu otsutsa.

Ntchito zonse za PWR Kunyumba nthawi zambiri zimakhala mphindi 40 ndipo zimakhala ndimaphunziro a kukana omwe amalimbana ndi magulu osiyanasiyana patsiku. Cholinga? Kuti muwotche mafuta, pangani mphamvu, ndikuwongolera mulingo wanu wonse wathanzi. Magawo a Cardio (onse otsika kwambiri komanso mwamphamvu kwambiri) ndi magawo ochira amapangidwanso munthawi yanu yolimbitsa thupi, komanso kutentha ndi kuzizira musanapite gawo lililonse. (Zogwirizana: Konzekerani Kukwezedwa Kwambiri Ndi Zosintha Zaposachedwa za Sweat App)

Ngati muli ndi nthawi yochepa, mutha kusankhanso masewera olimbitsa thupi amphindi 10 mpaka 20 ndi PWR Challenges, zomwe nthawi zambiri zimafuna zida zochepa kapena zopanda pake.

Chomwe chimapangitsa PWR Kunyumba 3.0 kukhala chosiyana, ndikuti imakweza zinthu pomupatsa mwayi wowonjezera kutentha kwa mtima kwa iwo omwe akufuna zovuta kumapeto kwa gawo lililonse. Kumbukirani kuti kupititsa patsogolo kumeneku sikungakhale kwa wothamanga wa novice; mungafune kuyesetsa mpaka kufika pamlingo uwu wa kupirira pakapita nthawi. Ichi ndichifukwa chake PWR Kunyumba imapereka pulogalamu yoyambira masabata 4 kuti ikuthandizireni kulowa (kapena kubwereranso; zikomo kukhala kwaokha) chizolowezi chanu cholimbitsa thupi popanda kutaya chidwi kapena kuvulala. (Zokhudzana: Yesani Kulimbitsa Thupi Lathunthu la HIIT kuchokera ku Kelsey Wells 'PWR Yatsopano Kunyumba 2.0 Program)

Kuti ndikupatseni kukoma kwa zomwe PWR Kunyumba 3.0 ikupereka, yesani kulimbitsa thupi kwapang'onopang'ono kopangidwa ndi Wells. Tsatirani ndikukonzekera kulimbitsa zolimbitsa thupi zanu kunyumba, zonse kuchokera kuchipinda chanu chochezera / pabalaza / khonde.

Kelsey Wells 'Kunyumba Dumbell Mwendo Kulimbitsa Thupi

Momwe imagwirira ntchito: Chitani chilichonse mwazomwezo zochitikanso mobwerezabwereza kuti ziwerengedwe mobwerezabwereza monga momwe zidaperekedwera, malizitsani maulendo anayi ndi kupumula kwa mphindi imodzi pakati pa kuzungulira kulikonse. Yambirani kukhala ndi mawonekedwe abwino nthawi zonse ndikugwiritsa ntchito mayendedwe athunthu amthupi.

Zomwe mukufuna: Seti ya dumbells.

Konzekera

Kutenthetsa koyenera ndikofunikira musanadumphe kuchita izi, akutero Wells. Poyamba, amalimbikitsa kuchita miniti kapena awiri a cardio, monga kuthamanga m'malo kapena kudumphadumpha, kuti muthandize kutentha minofu yanu ndikukweza mtima wanu. Amalimbikitsanso kuphatikizira cardio yanu mwamphamvu - ganizirani: kusunthika kwamiyendo ndi mikono - kuti muchepetse mayendedwe anu ndikuchepetsa chiopsezo chovulala.

Dera la Pansi-Thupi

Goblet Yosintha Lunge

A. Imani ndi mapazi limodzi ndikugwira dumbell molunjika, kutsogolo kwa chifuwa. Gwirani pansi pa pelvic. Awa ndi malo anu oyambira.

B. Lembani.Tengani phazi lalikulu kumbuyo ndi phazi lamanja, kusungunulira m'chiuno, chiuno mosalowerera ndale, komanso kulemera kogawidwa pakati pa miyendo yonse.

C. Kutsika mpaka miyendo yonse ipindike pamakona a digirii 90, ndikusunga chifuwa chachitali komanso pachimake. Bondo lakutsogolo liyenera kukhala lolumikizana ndi bondo ndipo bondo lakumbuyo liyenera kuyendayenda pansi.

D. Exhale. Dinani pakati pa phazi ndi chidendene cha phazi lakumanzere kuti muyime, kukwera phazi lakumanja kuti mukakumane ndi kumanzere.

Bwerezani kubwereza 20 (10 mbali).

Glute Bridge

A. Bzalani mapazi pansi ndi kugwada. Ikani dumbell pamafupa amchiuno, ndikuchirikiza mwamphamvu. Miyendo iyenera kutambasula m'lifupi komanso kusalowerera msana. Awa ndi malo anu oyambira.

B. Exhale. Sindikirani zidendene pamphasa, pezani pachimake, yambitsani glutes, ndikukweza chiuno pansi. Thupi liyenera kupanga mzere wolunjika kuchokera pachibwano mpaka bondo kwinaku ukupuma paphewa.

C. Lembani. Pansi pelvis pansi ndikubwerera kumalo oyambira.

Bwerezani 20 kubwereza.

Kuphulika Kwa Mgulu Wokha waku Romanian

A. Imani ndi mapazi m'lifupi m'lifupi. Gwirani dumbell kumanja ndikuyika dzanja lamanzere pachiuno. Awa ndi malo anu oyambira.

B. Lembani. Kanikizani mwendo wakumanja pansi ndikuwombera mwendo wakumanzere kumbuyo uku mukupendekera m'chiuno, ndikutsitsa torso mpaka kuyandikira pansi. Onetsetsani kuti musunge m'chiuno.

C. Exhale. Kusunga pachimake cholimba komanso chakumbuyo, nthawi yomweyo kokerani mwendo wakumanzere pansi kuti mukakumane ndi kumanja ndikubwerera pamalo oyamba.

Bwerezani kubwereza 12 (6 mbali).

Kuyenda Lunge kawiri

A. Gwirani seti ya dumbells m'manja onse, mitengo ya kanjedza ikuyang'ana mkati. Bzalani mapazi onse pansi, pang'ono pang'ono kupatula m'lifupi mwa phewa. Awa ndi malo anu oyambira.

B. Lembani. Bwererani mmbuyo ndi phazi lakumanzere ndipo pindani mawondo onse kuti agwere.

C. Exhale. Dulani chidendene cha phazi lakumanzere ndi chala chakumanja ndikuwonjezera mawondo onse pang'ono. Phimbani mawondo ndikubwerera kumalo olowera.

D. Lembani. Tumizani kulemera ku phazi lakumanzere ndikupita patsogolo ndi phazi lakumanja. Bzalani phazi pansi ndipo pindani mawondo onse awiri kuti agone.

E. Dulani chidendene cha phazi lakumanja ndi chala chakumanzere ndikukulitsa mawondo onse pang'ono. Phimbani mawondo ndikubwerera ku malo onse.

F. Lembani. Kusamutsa kulemera pa phazi lamanja.

Bwerezani 20 kubwereza (10 mbali iliyonse).

Gulu la Goblet

A. Imani ndi mapazi okulirapo kupingasa paphewa, zala zanu zikuloza pang'ono. Gwirani dumbbell molunjika pachifuwa kutalika ndi zigongono zikuloza koma osalumikizana ndi nthiti. Uku ndikuyamba kwanu.

B. Kumangirirani abs ndi kumangirira m'chiuno ndi mawondo kuti mutsike mu squat. Imani kaye pamene ntchafu zikufanana pansi. Khalani wamtali pachifuwa, kuonetsetsa kuti kumbuyo kumakhala pakati pa 45- ndi 90-degree angle mpaka mchiuno.

C. Yendetsani chidendene ndi pakati pa phazi kuti muyime, osasunthika pakati.

Bwerezani mobwerezabwereza 12.

Mtima pansi

Mukamaliza kuyika mabala anayi a masewerawa asanu, Wells amalimbikitsa kuti muziziziritsa kwa mphindi zitatu kapena zisanu kuti muchepetse kugunda kwa mtima wanu. Yambani ndi kuyenda wamba kwa mphindi imodzi kapena ziwiri ndikutsatira izi pang'ono, pomwe mungakhale pamalo amodzi kwa masekondi makumi awiri kapena kupitilira apo, akutero. Mawonekedwe okhazikika ndi njira yabwino yowonjezerera kusinthasintha kwanu komanso mayendedwe anu, akufotokoza Wells. Zingathandizenso kuti muchepetse kupweteka, kuchepetsa kupweteka, komanso kuchepetsa chiopsezo cha kuvulala, akuwonjezera. Chifukwa chake musalumphe gawo lofunikira ili la masewera olimbitsa thupi kapena china chilichonse. (Zokhudzana: Kelsey Wells Amagawana Zomwe Zimatanthauza Kumva Kukhala Wolimbitsa Thupi)

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