Izi Zoyenda-Thupi Lathunthu Zolimbitsa Thupi Ndi Kelsey Wells Zidzakusiyani Mukugwedezeka

Zamkati

• Kelsey Wells PWR Kunyumba 4.0 Express Full-Thupi Dumbbell Workout
• Dzanja Limodzi Loyera ndi Kusindikiza
• Dinani pachifuwa kupita ku Skull Crusher
• Mapazi Olemera Olemera
• Renegade Row
• Wolemera Burpee
• Onaninso za

Wophunzitsa SWEAT komanso mphamvu yolimbitsa thupi padziko lonse lapansi, Kelsey Wells angoyambitsa pulogalamu yatsopano ya PWR At Home yotchuka ku uber. PWR Kunyumba 4.0 (yomwe imangopezeka pa pulogalamu ya SWEAT) iwonjezera masabata ena asanu ndi limodzi a pulogalamuyi yamasabata 40, yopatsa azimayi zinthu zambiri zolimbitsa thupi kuti ziwathandize kulimbitsa mphamvu zawo.

"Sindimakonda china chilichonse kuposa kupanga mapulogalamuwa kuti athandize amayi kudzipatsa mphamvu ndikukwaniritsa zolinga zawo," adatero Wells Maonekedwe. "Ndinkafuna kupatsa amayi ntchito zatsopano kuti ndiwathandize kukhala olimbikira, kusuntha matupi awo, komanso kusamalira thanzi lawo kuchokera kunyumba kwawo."

Ntchito zonse za PWR Kunyumba, kuphatikiza zomwe zaposachedwa kwambiri, zili pafupi mphindi 40 ndikuwunika maphunziro olimba omwe amalimbana ndimagulu osiyanasiyana m'masiku osiyanasiyana. Pazolimbitsa thupi zambiri, mudzafunika dumbbell imodzi, kettlebell, ndi magulu ena otsutsa. (Zokhudzana: Nayi Momwe Ndondomeko Yolimbitsa Thupi Yamlungu ndi mlungu Imawonekera)

Kwa iwo omwe ali ndi nthawi yochepa, Mavuto a PWR a pulogalamuyi amakupatsirani mphindi 10 mpaka 20 zolimbitsa thupi zomwe ndizofulumira komanso zothandiza. Kuphatikiza apo, nthawi zambiri amafunikira zida zochepa zopanda zida. (Zokhudzana: Zomwe Mukusowa Ndi Zokhazokha Zomwe Mungaphwanye Mankhondowa ndi Kulimbikira Kwa Kelsey Wells)

Mosasamala kanthu komwe mumasankha kulimbitsa thupi, cholinga cha pulogalamu yakunyumba ndikuwotcha mafuta, kukulitsa mphamvu, ndikuwonjezera gawo lanu lolimbitsa thupi. Cardio (onse otsika kwambiri komanso mwamphamvu kwambiri) ndi magawo ochiritsira amapangidwanso munthawi yanu yochita masewera olimbitsa thupi, komanso kutentha ndi kuzizira musanafike komanso mukamaliza kulimbitsa thupi. (Kodi mumadziwa kuti SWEAT idangowonjezera pulogalamu yatsopano ya Pilates?)

Nanga ndiziti zomwe zimasiyanitsa PWR Kunyumba 4.0? "Milungu isanu ndi umodzi yaposachedwa yolimbitsa thupi yowonjezeredwa ku PWR Kunyumba imapatsa azimayi omwe amachita masewera olimbitsa thupi nthawi zonse ndipo akhala akuphunzitsa kwakanthawi mwayi wopitiliza kukulitsa maphunziro awo kunyumba," akutero a Wells. "Pulojekitiyi yapangidwa ndi cholinga ndipo yakhazikika mu sayansi ya masewera olimbitsa thupi kuthandiza amayi kuti azigwiritsa ntchito nthawi yawo mwakhama komanso kuphunzira bwino."

Ngakhale masabata onse 46 a pulogalamu ya PWR At Home ndi yoyenera pamagulu onse olimbitsa thupi, Wells akugogomezera kufunikira koyambira pang'ono ndikumanga njira yanu. "Mukamaphunzira ndi zolemera, ndikofunikira kuti muzitha kumaliza kuyenda kulikonse komanso kubwereza mobwerezabwereza ndi mawonekedwe olondola olimbitsa thupi kuti muchepetse chiopsezo chanu chovulala, kukulolani kuti mupindule kwambiri ndi masewera olimbitsa thupi, ndikukolola zabwino zakuthupi zolimbitsa thupi," akufotokoza. "Nthawi zonse zimakhala bwino kuyamba ndi kulemera kopepuka - zilizonse zomwe zimakhala zomasuka koma zovuta kwa iwe - ndipo pang'onopang'ono zimakula pakapita nthawi mukamakula ndi kulimba mtima kuphunzira maphunziro ndi zolemera. Sizokhudza kuchuluka kwa zomwe mukukweza; ndikukweza ndi mawonekedwe oyenera. " (Zogwirizana: Upangiri Wanu Wonse Wogwirira Ntchito Kunyumba)

Kuti ndikupatseni kukoma kwa zomwe PWR Kunyumba 4.0 ikupereka, yesani masewera olimbitsa thupi athunthu opangidwa ndi Wells. Wells anati: "Kwa masiku omwe simukhala ndi nthawi yokwanira, kulimbitsa thupi mwachangu kwa mphindi 15 ndikuthandizani kuyesetsa kukwaniritsa zolimba ndi kukwaniritsa zolinga zanu ndikumenya minofu yonse kuti mukhale ndi thupi lathunthu mwachangu," akutero Wells. "Kuchita masewerawa kumayang'ana pachifuwa, mapewa, ma triceps, m'mimba, ma quads, ma glutes, ndi mafupa." (Zokhudzana: Yatsani Thupi Lanu Lapansi Ndi Ntchito Yolimbitsa Thupi Yoyenda Kasanu Yolemba Kelsey Wells)

Kumbukirani kuti kulimbitsa thupi kumeneku sikuphatikizira kutentha ndi kuzizira. M'malo mwake, Wells amalimbikitsa kuchita masewera olimbitsa thupi kwa mphindi zitatu kapena zisanu (ganizirani: kudumpha jacks kapena kudumpha chingwe) kuti muwonjezere kugunda kwa mtima wanu ndi kutenthetsa minofu yanu musanayambe kulimbitsa thupi. Amalimbikitsanso kutsatira cardio ndi kutambasula kwamphamvu, monga kugwedezeka kwa miyendo, kugwedeza mkono, ndi torso. "Izi zitha kukuthandizani kuti muzitha kuyenda mosiyanasiyana pokonzekera minofu yanu kuti iziyenda bwino panthawi yonse yolimbitsa thupi," akutero.

Ponena za kuzizira, Wells akulangiza kuyenda kwa mphindi zitatu mpaka zisanu kuti muchepetse kugunda kwa mtima wanu. Mwinanso mungafune kumaliza kutambasula kwina, komwe mumakhala ndi minofu mwamphamvu kwa masekondi 10 mpaka 30. “Kutambasula mosasunthika kumathandizira kuti muzitha kusinthasintha komanso kuyenda mosiyanasiyana,” akufotokoza motero Wells. "Zitha kukuthandizaninso kuyambitsa njira yanu yopumula ndikuchira kuti mutsimikizire kuti mukupumula komanso kukonzekera kulimbitsa thupi kwanu kwina."

Kelsey Wells PWR Kunyumba 4.0 Express Full-Thupi Dumbbell Workout

Momwe imagwirira ntchito: Chitani masewera olimbitsa thupi asanu aliwonse mobwerera-mmbuyo pa nthawi yomwe mwapatsidwa. Malizitsani maulendo atatu ndi kupumula kwa mphindi imodzi pakati pa kuzungulira kulikonse. Yang'anani pakukhala ndi mawonekedwe abwino nthawi yonseyi ndikugwiritsa ntchito thupi lanu lonse kuyenda.

Zomwe mukufuna: Malo otseguka, mateti olimbitsa thupi, ndi seti ya ma dumbbells.

Dzanja Limodzi Loyera ndi Kusindikiza

A. Imani ndi mapazi m'lifupi m'lifupi ndi cholumikizira pansi pakati pa mapazi.

B. Kusunga lathyathyathya ndi khosi ndale, Kankhani m'chiuno mmbuyo kutsitsa pansi ndi kuwagwira dumbbell ndi dzanja limodzi.

C. Kusungabe gawo logwiranagwirana, dinani zidendene ndikuponyera m'chiuno patsogolo kukweza torso ndikukoka cholumikizira pansi, kuyendetsa chigongono ndikumayiyika nthiti kuti igwire cholumikizira kutsogolo kwa phewa.

D. Lowetsani mu squat osaya, kenako iphulike mmwamba kwinaku mukukanikiza cholumikizira pamwamba, ndikukhazikika dzanja paphewa ndi bicep pafupi ndi khutu. Khalani pachimake pachimake ndi mawondo mofewa.

E. Imani pang'ono, kenako pang'onopang'ono muchepetseni cholumikizira mpaka phewa, kenako pansi pakati pamapazi kuti mubwerere kuti muyambe.

Bwerezani kwa masekondi 60 (masekondi 30 mbali iliyonse).

Dinani pachifuwa kupita ku Skull Crusher

A. Gwirani cholumikizira m'manja monse ndikugona chafufumimba pa bedi lochita masewera olimbitsa thupi ndi mawondo opindika ndi mapazi pansi.

B. Kwezani manja pamwamba pa chifuwa ndi manja akuyang'anizana. Gwirani ma glutes ndikukokera nthiti pansi kuti muteteze kutsika kumbuyo.

C. Kulowetsa zigongono mkati ndikukanikiza mapewa pansi, pang'onopang'ono kukhotetsa zigongono kuti muchepetse mabelu oyimilira pafupifupi inchi pamwamba pamphumi mbali zonse ziwiri za mutu. Pewani kusuntha mikono yakumtunda ndikumangirira mapewa anu pansi kuti mugwirizane ndi ma lats, kupatula ma triceps pomwe zolemera zimatsika.

D. Ndi kuwongolera, yongolani zigongono kuti mukweze ma dumbbells kumbuyo, kenako muchepetse pansi pachifuwa kuti mubwererenso kuyamba.

Bwerezani motsatizana kwa masekondi 45.

Mapazi Olemera Olemera

A. Gona moyang'anizana pansi ndi miyendo ndi manja anatambasula, atagwira dumbbell pamwamba pachifuwa ntchito manja onse, zikhatho kuyang'ana mzake. Chitani zoyambira mwakoka batani la m'mimba moyang'ana msana.

B. Kuyika miyendo molunjika ndi mikono kutambasula, kwezani mwendo wakumanja kwinaku mwendo wakumanzere ukuuluka pamwamba pang'ono pansi kuti miyendo ipange mawonekedwe a L.

C. Imani kaye, kenaka tsitsani mwendo wakumanja ndikukweza chakumanzere, manja atatalikitsa nthawi yonseyi ndikuwonetsetsa kuti palibe mwendo womwe ukhudzanso pansi. Pitirizani kusinthana pakati pa miyendo yakumanja ndi kumanzere kuti mupange mayendedwe ngati "lumo"

Bwerezani kwa masekondi 45.

Renegade Row

A. Yambani pamalo okwera matabwa ndi manja pa dumbbells, mapazi mu malo ambiri. Finyani ma quads, glutes, ndi abs.

B. Ikani dzanja limodzi mpaka nthiti (kufinya kumbuyo kwa tsamba lamapewa). Bwererani pansi ndi kukwera mbali inayo. Pitirizani kusinthana.

Bwerezani kwa masekondi 45.

Wolemera Burpee

A. Imani ndi mapazi m'lifupi m'lifupi, mutanyamula cholumikizira m'manja monse ndi mikono mbali yanu.

B. Kankhirani mchiuno mmbuyo, pindani mawondo, ndi kutsika mu squat, ndikuyika ma dumbbells kutsogolo, ndi mkati mwake, mapazi.

C. Kusunga manja pazolumphira, kudumpha kumbuyo kuti ufike pang'onopang'ono pamiyendo yamiyendo pamalo olunjika. Thupi liyenera kupanga mzere wolunjika kuchokera kumutu mpaka zidendene.

D. Lumpha mapazi patsogolo kuti afike kunja kwa ma dumbbells.

E. Kankhirani zidendene kuti mukulitse miyendo ndikuyimirira. Lembani zigongono ndikubweretsa mabelu onse awiri pachifuwa mukadzaimirira.

F. Kamodzi mutaimirira, kanikizani zidendene ndikukulitsa ma dumbbells onse osindikizira, mitengo ikhathamira kutsogolo. Imani pang'ono pamwamba, kenako ndikutsitsa ma dumbbells ndikubweretsa mikono mbali yanu kuti mubwerere poyambira.

Bwerezani motsatizana kwa masekondi 45.

Onaninso za