Yesani Kulimbitsa Thupi Lathunthu Lathunthu kuchokera ku Kelsey Wells 'PWR Yatsopano Panyumba 2.0 Program

Zamkati

• Kelsey Wells 'PWR At-Home 2.0 Zovuta
• Sumo Jump squat
• X Plank
• Triceps Kankhani-Up
• Glute Bridge
• Phiri Lokwera
• Onaninso za

Popeza mliri wa coronavirus (COVID-19) wapano, kulimbitsa thupi kunyumba mosadabwitsa kwakhala njira yoti aliyense atuluke thukuta labwino. Zambiri kotero kuti masitudiyo ambiri ophunzitsa zolimbitsa thupi akuphunzitsa makalasi aulere pa intaneti kuti athandize anthu kukhala athanzi komanso otakasuka kwinaku akumata. Koma ngakhale coronavirus isanakakamize anthu ambiri kuti azikhala kunyumba ndikupanga mayendedwe ochezera, kulipira ndalama zokwanira kuchita nawo masewera olimbitsa thupi kapena kupita nawo ku studio yomwe mumakonda nthawi zonse sizotheka nthawi zonse - ndipo wophunzitsa SWEAT Kelsey Wells amapeza izi.

Wells ndiubongo kumbuyo kwa PWR pa mapulogalamu olimbikira Kunyumba (komanso PWR, masewera olimbitsa thupi ofanana, ndi PWR Post-Pregnancy, ya amayi atsopano) pa pulogalamu ya SWEAT. Mapulogalamu a PWR (1.0 ndi 2.0 omwe angokhazikitsidwa kumene) adalimbikitsidwa ndiulendo wake wolimbitsa thupi womwe udayamba pomwe adakhala mayi woyamba.

Wells anati: “Kulingalira zopita kumalo ochitira masewera olimbitsa thupi kunali kovuta kwambiri. Izi sizinali chifukwa chakuti anali atangobereka kumene, koma chifukwa aka kanali koyamba kuti Wells agwire ntchito mwanjira iliyonse, akutero. "Ndinalibe chidaliro [chopita kumalo ochitira masewera olimbitsa thupi] pomwe ndimayamba kuchita masewera olimbitsa thupi," akuwonjezera motero Wells. "Ulendo wanga wolimbitsa thupi udayambira kunyumba komanso chifukwa chomvetsetsa kuti si azimayi onse omwe angathe kapena akufuna kuchita masewera olimbitsa thupi, chifukwa chake ndimafuna kupereka pulogalamu yolimbitsa thupi yomwe ingapereke zotsatira zabwino kunyumba." (Zogwirizana: Upangiri Wanu Wonse Wogwirira Ntchito Kunyumba)

Wells 'akuti cholinga chake ndi pulogalamu ya PWR At-Home chinali kupatsa azimayi zida zomwe angafunike kuti azitha kudzilimbitsa thupi ndikulimba mtima m'nyumba zawo. "Ndidafuna kuwonetsa azimayi kuti maphunziro kunyumba sindiwo zosavuta kusankha," akutero. "Itha kukhala njira yabwino kwambiri yopangira kapena kukhalabe olimba komanso kukuthandizani kusamalira thanzi lanu." (Zokhudzana: Kelsey Wells Amagawana Zomwe Zimatanthawuza Kudzimva Kuti Uli Wolimba Mwakulimbitsa Thupi)

Wells anali akugwira ntchito molimbika posachedwa, ndikupanga PWR yokwanira milungu 12 ku masewera olimbitsa thupi Kunyumba, ndipo chifukwa cha COVID-19, adaganiza zotulutsa pulogalamu yake yachiwiri iyi kale kuposa momwe adakonzera.

Zofanana ndi pulogalamu yoyambirira ya PWR ku Home, yomwe idakhazikitsidwa kopitilira chaka chapitacho, PWR Kunyumba 2.0 imaphatikiza kulimbitsa thupi, magawo a cardio (kutsika kwambiri komanso kulimba kwambiri), komanso machitidwe ochira, kuti abweretse kukhazikika bwino. nthawi yolimbitsa thupi molunjika kuchipinda chanu chochezera / chipinda chapansi / garaja. Zolimbitsa thupi zilizonse zimakhala pafupifupi mphindi 40 mpaka 50 ndipo zimagawika m'magawo asanu ndi limodzi kuphatikiza kutentha, kuyambitsa minofu, superset, mabwalo, kutenthedwa, komanso kuzizira. (Zogwirizana: Momwe Mungatsimikizire Kuti Ntchito Yanu Imagwira Ntchito Nthawi Zonse)

Pulogalamuyi imaphatikizaponso Mavuto a PWR omwe amatha kumaliza kuwonjezera pa kulimbitsa thupi sabata iliyonse monga njira ina yodziwira kupita kwanu patsogolo. Kugwiritsa ntchito mwachangu kumeneku ndi kwa HIIT ndipo cholinga chake ndi kukweza mtima wanu ndi masewera olimbitsa thupi. Ndiwabwino ngati mulibe nthawi yokwanira ndipo mulibe zida zilizonse.

Dziwani kuti mufunika zida zina kuti mugwire ntchito zambiri mu pulogalamu ya PWR At-Home. Zina mwazomwe mungakhale nazo kale kunyumba monga mateti olimbitsira thupi, benchi, ma dumbell ena, ndi mpira wamankhwala, koma mungafunenso kuyikapo gudumu la ab, kulumpha chingwe, zolemera m'miyendo, kettlebell, magulu olimbana, a Mpira wa Bosu, mbale yolemera, komanso chitoliro cha PVC-chomwe Wells amagwiritsa ntchito pochita masewera olimbitsa thupi, koma mutha kupeza zinthu zofananira kunyumba kwanu zomwe zingagwire ntchito m'malo mwa zida izi, ngati tsache m'malo mwa chitoliro cha PVC. (Zokhudzana: Kugwiritsa Ntchito Thupi Lathunthu Mphindi 15 Zomwe Mungachite Kunyumba)

Pansipa pali thupi lathunthu la PWR Kunyumba 2.0 Challenge zolimbitsa thupi zopangidwa ndi Wells kuti akupatseni kukoma kwa PWR yake yonse pamndandanda wanyumba. Kumbukirani kuti kulimbitsa thupi kumeneku sikuphatikizira kusunthira kwina, koma Wells amalimbikitsa kupeza ochepa kuti akuthandizeni kukulitsa mayendedwe anu ndikuchepetsa kuvulala. "Maminiti 3-5 okha a cardio, monga kuthamanga m'malo kapena kudumphadumpha, kumakulitsa kugunda kwa mtima wanu ndikuthandizani kutentha minofu yanu gawoli," akutero. "Ngati kuli kotheka, ndikulangiza kutsatira cardioyo ndimphamvu zingapo - monga kusinthana kwa mwendo, kuzungulira kwa mikono, ndi kupindika kwamphamvu."

Kelsey Wells 'PWR At-Home 2.0 Zovuta

Momwe imagwirira ntchito: Chitani chilichonse mwazochita zisanu kwa masekondi 40 kupitilira apo, ndipo masekondi 20 achokere, kuzungulira maulendo anayi. Pumulani kwa masekondi 60 pakati pa kuzungulira kulikonse.

Zomwe mukufuna: Malo otseguka ndi mphasa zolimbitsa thupi

Sumo Jump squat

A. Yambani poyimirira pomwepo ndikulumikiza mapazi anu kuposa kupingasa phewa. Lozani mapazi kunja pang'ono. Awa ndi malo anu oyambira.

B. Mangirirani m'chiuno, ndikugwada mawondo kuti mbuyo mubwerere. Poyang'ana kutsogolo, bweretsani ntchafu zanu pansi (kapena kulikonse komwe muli, ngati pamwamba pa izi).

C. Limbikitsani zidendene ndikudumpha kwambiri, ndikutambasula miyendo ndi mikono molunjika.

D. Bwerani mofatsa ndi mawondo opindika, kutsikira kubwerera pamalo oyambira ndikubwereza.

Malizitsani reps ambiri momwe mungathere kwa masekondi 40.

Pumulani kwa masekondi 20.

X Plank

A. Yambani pamalo okwera ndi manja anu ndi mapazi motalikirana ndi mapewa. Limbikitsani maziko anu, musasunthike msana, ndipo onetsetsani kuti manja anu ali pansi pamapewa anu.

B.Lembani ndi kukweza m'chiuno mukamabweretsa dzanja lanu lamanzere kuti mufikire phazi lanu lamanja. Dinani phazi kapena ingofikirani momwe mungathere.

C. Tulutsani, kutsitsa m'chiuno mwanu ndikubwezeretsanso dzanja lanu lamanzere pamphasa kuti mubwerere poyambira.

D. Bwerezani mayendedwe mbali inayo, kufikira dzanja lamanja kupita kumapazi amanzere ndikubwerera. Pitirizani kusinthana.

Malizitsani reps ambiri momwe mungathere kwa masekondi 40.

Pumulani kwa masekondi 20.

Triceps Kankhani-Up

A. Yambani pa thabwa ndi manja anu m'lifupi m'lifupi, ndipo mapazi anu ali kumbuyo kwanu. Awa ndi malo anu oyambira.

B. Lowetsani komanso musakhale ndi msana wosalowerera ndale, ikani mivi yanu ndikutsitsa mutu wanu kumtunda. Onetsetsani kuti zigongono zanu zikuloza kumbuyo ndipo mikono ikhala yolunjika kumbali ya thupi lanu.

C. Exhale, kukanikiza m'manja kuti mukweze thupi lanu kuti libwerere pomwe limayambira. Musayese kubweza nsana wanu. *Gwirani pa mawondo anu, ngati pakufunika.

Malizitsani reps ambiri momwe mungathere kwa masekondi 40.

Pumulani kwa masekondi 20.

Glute Bridge

A. Yambani ndi kugona chagada pa mphasa. Bwerani mawondo anu ndi kukhazikika kwanu pansi, kuonetsetsa kuti akutambasula m'chiuno ndipo msana wanu sulowerera ndale (pewani kugwedeza). Awa ndi malo anu oyambira. (Yogwirizana: Momwe Mungapangire Bridge Yamaulemerero Pogwiritsa Ntchito 3 Zosavuta)

B. Lembani ndi kulimbitsa maziko anu. Exhale pamene mukukankhira zidendene pamphasa. Yambitsani kukongola kwanu, ndikukweza m'chiuno mwanu mpaka thupi lanu likhale lolunjika kuchokera pachibwano mpaka m'maondo. Muyenera kumangokhalira kumangika m'miyendo yanu.

C. Inhale mukamatsitsa m'chiuno kuti mubwerere poyambira.

Malizitsani kubwereza zambiri momwe mungathere kwa masekondi 40.

Pumulani kwa masekondi 20.

Phiri Lokwera

A. Kuyambira pamalo okankha ndi mikono yayitali pang'ono kuposa kupingasa paphewa, ikani thupi lanu m'manja mwanu.

B. Ikani mpira wa phazi lanu lakumanzere pansi, pindani bondo lanu lamanja ndikukweza kuchifuwa chanu.

C. Kenaka ikani phazi lanu lakumanja pansi ndikupinda mwendo wanu wakumanzere, ndikuwukweza pachifuwa chanu.

D. Onjezani liwiro, onetsetsani kuti musagwedeze chala chakumapazi chakunyamula pansi mukamabwera nacho pachifuwa. Bwerezani.

Malizitsani kubwereza zambiri momwe mungathere kwa masekondi 40.

Pumulani kwa masekondi 20.

Onaninso za