Ntchito Yapadera ya HIIT yochokera ku Star Trainer Kayla Itsines

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Ngati muli pa Instagram, mwina mwawonapo Kayla Itsines' wodetsedwa mwamisala, thupi lodetsedwa patsamba lake lomwe "ndikusinthidwanso" ngati #fitspiration pazakudya za ena ambiri. Ndipo ngati simunatero, tili okonzeka kukudziwitsani za mphunzitsi wazaka 23 wazaka zapakati pa Adelaide, Australia, yemwe adakhala wolimba mtima padziko lonse lapansi atatulutsa "Sabuni Yotsogolera Bikini" yamasabata khumi ndi awiri. Januware wapitawu.

Kuyambira pamenepo, apeza otsatira 1.6 miliyoni (!) Otsatira a Instagram, omwe amabwera patsamba lake kuti alimbikitsidwe tsiku lililonse, malangizo azakudya, komanso kulimbitsa thupi kwambiri kwa HIIT. Wathandiza azimayi mamiliyoni ambiri kusintha matupi awo (muyenera kuwona tsamba lake la Instagram kuti mumve zithunzi zosangalatsa zisanachitike komanso zitatha!) Kudzera pulogalamu yake yamasabata 12. Ndipo tili ndi mwayi kwa inu, tili ndi gawo limodzi lokhalo kuchokera kwa wowongolera, wokhala ndi Arms 1 & 3 Arms ndi Abs dera. (Ndipo dinani apa kuti mupeze PDF yosindikizidwa yaulere yolimbitsa thupi!)

Mayendedwe: Pogwiritsa ntchito powerengetsera nthawi, yesetsani kuyenda mozungulira koyamba 1 kwa mphindi zisanu ndi ziwiri, osapuma. Pumulani pakati pa masekondi 30 mpaka 90 pakati pama circuits, kenako nkumachita zochitika zinayi mgawo 2 kwa mphindi zisanu ndi ziwiri. Pumulani masekondi 30 mpaka 90. Bwerezani madera onse nthawi imodzi.

Zokankhakankha:

1. Yambani ndi manja onse pansi motalikirana pang'ono kusiyana ndi m'lifupi mwa mapewa ndi mapazi pamodzi kumbuyo kwanu ndikupumula pamipira ya mapazi anu.

2. Mukamayesetsa kuti msana wanu ukhale wowongoka komanso wolimba kudzera m'minyewa ya m'mimba mwanu, pindani mikono yanu ndikutsitsa thupi lanu pansi mpaka mikono yanu ipange gawo la madigiri 90.

3. Kankhirani pachifuwa chanu ndi kutambasula manja anu kuti mukweze thupi lanu kuti libwerere mmwamba. (Ndipo pazosiyanasiyana za pushup, onani Pushup Progression Workout!)

Mankhwala a Ball Ball & Press:

1. Gwirani mankhwala a mankhwala pachifuwa chanu (makilogalamu 6 mpaka 12), tsitsani mapazi onse pansi pang'ono pang'ono kuposanso m'lifupi mwa phewa ndikunyoza mapazi panja pang'ono.

2. Kuyang'ana molunjika kutsogolo, pindani m'chiuno ndi m'maondo, kuonetsetsa kuti mawondo anu akuloza kumapazi anu.

3. Pitirizani kugwada mpaka miyendo yanu yakumtunda ikufanana ndi pansi, kuonetsetsa kuti msana wanu umakhalabe pakati pa 45 ndi 90 madigiri a m'chiuno mwanu. Mungasankhe kutambasula manja anu kuti mukhale oyenerera.

4. Kokani zidendene, tambasulani manja anu ndikusindikiza mpira pamwamba pamutu panu mukayimirira.

5. Tsitsirani mpirawo pachifuwa ndi kubwereza.

Ikani Zolemba Pansi:

1. Yambani mwagona chafufumimba m'mimba, manja atambasula patsogolo panu ndi miyendo kumbuyo kwanu ndikuphwanya pang'ono mapazi anu.

2. Bweretsani mikono yanu ndipo ikani manja anu pansi pafupi ndi chifuwa chanu.

3. Ikani zala zanu pansi ndikukweza chiuno chanu pamipira ya mapazi anu.

4. Kokani pachifuwa chanu ndikutambasula manja anu kuti mukweze thupi lanu pamalo olowera.

5. Dzichepetseni pang'onopang'ono kuti mugone pansi (osati pushup).

6. Tambasulani manja anu kumbuyo kwa thupi lanu ndi kumasula mapazi anu. Bwerezani.

Kutulutsa Tricep:

1. Yambani ndikuyika benchi (kapena mpando) molunjika kumbuyo kwanu ndikukhala m'mphepete mwa mawondo anu.

2. Ikani manja anu pansi pamiyendo yanu pambali paphewa m'mphepete mwa benchi, kuonetsetsa kuti zala zanu zikuyang'ana kutsogolo.

3. Chotsani magudumu anu kutsogolo kwa benchi, ndipo ikani mapazi anu kuti apange mawonekedwe a 90-degree ndi chiuno chanu. Awa ndi malo anu oyambira.

4. Tsitsimutsani thupi lanu pogwada pachiwombankhanga mpaka mutapanga mbali ya 90 digirii ndi mikono yanu. Onetsetsani kuti mapewa anu, zigongono, ndi mikono zikhale zogwirizana nthawi zonse.

5. Kwezani chidendene chanu cha dzanja lanu ndikukulitsa mikono yanu kuti mubwerere pomwe mukuyambira. Pewani kugwiritsa ntchito miyendo yanu kuti ikuthandizeni kutero. Nthawi zonse yesetsani kukhala ndi malo owongoka. Bwerezani.

6. Pangani izi kukhala zovutirapo pokweza miyendo yanu kwathunthu kapena kuyiyika pa benchi ina yosanja monga momwe tawonetsera pansipa.

Okwera Mapiri:

1. Kuyambira poyimilira ndi mikono yocheperapo pang'ono kuposanso paphewa, ikani thupi lanu m'manja mwanu.

2. Ikani phazi lanu lakumanzere pansi, pindani bondo lanu lakumanja ndikulikwezera m'chifuwa musanatambasule.

3. Kenako ikani phazi lanu lakumanja pansi ndi kukhotetsa mwendo wanu wakumanzere ndi kuuimika moyandikira pachifuwa.

4. Wonjezerani liwiro kuti zikhale ngati mukuthamanga pamanja. Musalole mwendo umene ukuyenda ugwire pansi.

5. Bwerezani kuma reps ambiri monga tafotokozera. (Mukufuna zambiri? Onani masewera olimbitsa thupi abwino kwambiri amtundu uliwonse!)

Mabasiketi a Ab:

1. Yambani mwagona mosanjikizana chagada ndi mutu wanu atakweza mmwamba ndi manja kumbuyo kwa makutu anu.

2. Phimbani mawondo anu kuti akhale madigiri a 90 kumtunda wanu wamtunda ndi miyendo yanu yapamwamba ndi madigiri 90 m'chiuno mwanu.

3. Kwezani mwendo wanu wakumanja kuti ukhale pafupifupi madigiri 45 kuchokera pansi, ndikubweretsa bondo lanu lakumanzere pachifuwa chanu.

4. Mukangolowa bondo lanu pachifuwa, onjezani mwendo wanu wamanzere kwathunthu kuti ukhale madigiri a 45 kuchokera pansi ndikubweretsa bondo lanu lakumanja pachifuwa. Izi zimapangitsa kuyenda.

5. Mukamvetsetsa mayendedwe ake, phatikizani kupindika ndi thupi lakumtunda, lomwe limatheka ndikakumana ndi bondo ndi chigongono chosiyana. Mwachitsanzo, pamene mukubweretsa bondo lakumanja pachifuwa, potozani thupi lanu lakumtunda kumanja kuti ligwirizane ndi chigongono chanu chakumanzere. Bwerezani.

Kukhala ndi Twist:

1. Yambani ndi kugona pansi ndi kukweza mapazi anu kutsogolo kwanu.

2. Pindani zigongono, ndikusunga manja anu m'khutu.

3. Lumikizani minofu yanu yam'mimba pojambula batani lanu m'mimba mwanu. Pepani dzanja lanu lamanzere ndikufutukula pang'onopang'ono kulola mutu wanu, masamba amapewa ndi torso kukwera pansi.

4. Pamene mukupitiriza kukhala tsonga, potozani mbali yanu yamanja ndikudutsa phazi lanu lakumanja.

5. Pepani thupi lanu ndikumasula torso yanu, ndikubwezeretsanso dzanja lanu lamanja khutu lanu.

6. Bwerezani kudzanja lamanja.

Kukhazikika kwa Miyendo Yowongoka:

1. Yambani ndikugona chagada chagada pansi ndi miyendo molunjika ndi manja atatambasula pamwamba pa mutu wanu.

2. Lumikizani minofu yanu yam'mimba pojambula batani lanu m'mimba mwanu.

3. Gwirizanitsani mapazi anu pamodzi ndi zidendene pansi, bweretsani manja anu ku mapazi anu pang'onopang'ono mukukweza mutu wanu, mapewa ndi torso kuchoka pansi. Izi zipangitsa kuti mimba yanu igwirizane.

4. Pitirizani kufikira kutsogolo mpaka mutakhudza zala zanu (kapena zochita za).

5. Pepani manja anu ndi torso ndikubwerera poyambira. Bwerezani.

Kuti mumve zambiri pokhudzana ndi zakudya komanso zolimbitsa thupi kuchokera kwa Kayla, pitani patsamba lake.

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