Emily Skye Amagawana Kulimbitsa Thupi Lathu Lonse Lomwe Limamanga Minofu Ya Badass

Zamkati

• Dumbbell Front Squat
• Dumbbell Curtsey Lunge
• Atolankhani Amapewa
• Biceps Curl
• Renegade Row
• Ma Wipers a Windshield
• Bent-Over Triceps Kickback
• Onaninso za

Ngati simunakwere kale pa Sitima Yopeza, ndi nthawi yoti mugule tikiti. Amayi kulikonse akutola zolemetsa, akumanga minofu yolimba komanso yokongola, ndikuwonetsa zoyipa zonse zomwe zimadza ndikulimba. (Mlandu pamfundo iyi: azimayi awa omwe amadzionetsera kuti ndi olimba ndi achigololo akufa.)

Mphunzitsi Emily Skye (yemwe mungamudziwe kuchokera ku Instagram feed, her F.I.T. Body Guides, kapena ngati Reebok Global Ambassador) ndi chimodzimodzi; adayankhulidwanso zakuti kupeza mapaundi 28 (kuphatikiza gulu la minofu!) kwampangitsa kuti azikhala wathanzi komanso wosangalala kuposa kale. Simukuyenera kunyamula zolemetsa za Olimpiki kapena kupita pafupi ndi belu kuti mupeze zotsatira zomwezo. (Ngakhale mukuyenera kuyesayesa konse. Kunyamula zolemera pa Olimpiki kuli ndi maubwino onsewa, pambuyo pake.)

Tengani ma dumbbells ndi mphasa, tsatirani zomwe zikuchitika pansipa, ndipo onani ma demos ake mu kanemayo-ndiye konzekerani kumva mphamvu. (Palibe dumbbells? Palibe vuto. Yesani kulimbitsa thupi kwa kettlebell kuti muchite bwino kapena muzitsitsimutsa kwambiri masewera olimbitsa thupi.)

Dumbbell Front Squat

A. Imani ndi mapazi motalikirana m'lifupi mwake ndi ma dumbbell pamapewa.

B. Kumangirira pakatikati, kumangirira m'chiuno kenako mawondo kuti atsike mu squat yakuya.

C. Kankhirani pakati pa phazi ndikukumba zala zazikulu pansi kuti mugwiritse ntchito glutes ndikubwezeretsanso mpaka kuyimirira.

Chitani mobwerezabwereza 15 mpaka 20.

Dumbbell Curtsey Lunge

A. Imani ndi mapazi motalikirana m'lifupi mwake ndi ma dumbbell pamapewa.

B. Ndi phazi lamanja, pita kumbuyo ndi kumanzere kulowa mu nsalu yotchinga, kutsika mpaka bondo lakumaso limapanga digiri ya 90.

C. Kankhani phazi lakumanja kuti mubwerere kuti muyambe, kenaka bwerezani mbali inayo. Pitirizani kusinthana.

Chitani 10 mpaka 15 kubwereza mbali inayo.

Atolankhani Amapewa

A. Imani ndi mapazi kutambasula m'chiuno, glutes ndi pachimake, osaloŵerera m'mutu.

B. Gwirani zolumikizira kumbali ndi maloko akuyang'ana kutsogolo, mikono pamakona oyenera, ndi ma triceps ofanana ndi nthaka.

C. Dinani ma dumbbells pamwamba popanda kutseka mikono pamwamba. Pang'onopang'ono tsitsani mpaka triceps ikufanana ndi pansi.

Chitani 10 mpaka 15 kubwereza.

Biceps Curl

A. Imani ndi mapazi kutambasula m'chiuno, glutes ndi pachimake.

B. Gwirani ma dumbbells kutsogolo kwa ntchafu ndi manja akuyang'ana kutsogolo, mapewa pansi ndi kumbuyo, ndi zigongono zotsekedwa pafupi ndi nthiti.

C. Popanda kusuntha zigongono, kwezani ma dumbbell mpaka mapewa, kenako tsitsani pang'onopang'ono, kuonetsetsa kuti musagwedeze zolemerazo.

Chitani 10 mpaka 15 kubwereza.

Renegade Row

A. Yambani pamalo okwera kwambiri okhala ndi ma dumbbells okhala ndi zingwe zoyang'ana mkati ndi mapazi mulifupi m'lifupi. Sungani msana wosalowerera poyang'ana pansi.

B. Yendani pa dumbbell yakumanja kuti mupange ngodya ya digirii 90, kenako ndikutsitsa pang'onopang'ono.

C. Bwerezani mbali inayo, kufinya glutes ndi pakati kuchititsa m'chiuno okhazikika. Pitirizani kusinthana.

Chitani 10 mpaka 15 kubwereza mbali iliyonse.

Ma Wipers a Windshield

A. Gona chafufumimba pansi, miyendo yotambasulidwa molunjika mpaka padenga ndipo manja ali m'mbali mwa ma degree 45. Pewani pansi pansi.

B. Jambulani kabatani wam'mimba molunjika ku msana ndi miyendo yotsika pang'onopang'ono kupita kumanja, kuyimitsa msana usanatuluke pansi.

C. Bwererani poyambira, kenako ndikutsitsa miyendo kumanzere. Pitirizani kusinthana.

Chitani 10 mpaka 15 kubwereza mbali iliyonse.

Bent-Over Triceps Kickback

A. Imani ndi mapazi otambalala m'chiuno mutanyamula kachingwe m'dzanja lililonse, maloko akuyang'ana mkati. Mangirirani m'chiuno kuti mutsamira patsogolo, osasunthika pakatikati komanso osalowerera ndale.

B. Finyani kumtunda ndikumata zigono m'mbali, ndikupanga makona a digirii 90 ndi manja ndi ma triceps. Finyani ma triceps kuti muwongole manja ndikukweza zolemera m'mwamba ndi kumbuyo.

C. Pang'onopang'ono tsitsani zolemera mpaka 90-degree angles.

Chitani 10 mpaka 15 kubwereza.

Bwerezani dera lonse kawiri kapena katatu.

Onaninso za