Kulimbitsa Thupi Lathunthu Kwa Jennifer Lopez Kudzakuwonongani (Mwa Njira Yabwino Kwambiri)

Zamkati

• J.Lo-Ovomerezeka Olimbitsa Thupi Lonse
• Sumo squat wokhala ndi Medicine Ball
• Bweretsani Lunge
• Mapulani Aakulu Pampira Wamankhwala
• Glider Lateral Lunge
• Plank Dumbbell Row kupita ku Triceps Extension
• Mapewa a Mapewa
• Kuphulika Kwachitsulo
• Pamwamba Slam ndi Medicine Ball
• Kutembenuka kwa Torso ndi Resistance Band
• Resistance Band Squat kupita ku Biceps Curl
• Tricep Extension yokhala ndi Resistance Band
• Onaninso za

Kaya mwakhala Jennifer Lopez kuyambira iye Mkazi ku Manhattan Masiku kapena mwachedwa masewerawo, mumangodziwa momwe alili atawona Otsatira, mukudziwa J. Lo amakonda masewera olimbitsa thupi.

Woimbayo amapambanadi masewera olimbitsa thupi omwe amakumana nawo, malinga ndi mphunzitsi wake wakale, David Kirsch, wophunzitsa masewera olimbitsa thupi komanso kazembe wa kampani ya infrared sauna MiHIGH. "Jennifer ndiwokhazikika komanso wophunzitsidwa bwino akafika kuntchito yake," akutero."Palibe chomwe chidakhala chovuta kwambiri kapena chovuta kwambiri kuti ayesere kapena kuchita." (Onani: Momwe Shakira ndi JLo Anaphunzitsira Kuti Azichita Halftime)

Mukufuna kudziwa kuti Lopez akuphwanya masewera otani, ndendende? Musakhale ndi chidwi china! Pansipa, Kirsch akugawana nawo mabwalo athunthu omwe adayika Lopez pomwe amaphunzitsidwa limodzi. Mungofunika zida zingapo kuti mutsirize masewerawa, kuti mutha kuyesa ngakhale mukuchita masewera olimbitsa thupi kapena pabalaza lanu. (Wokhudzana: Jennifer Lopez Amamuwonetsa Ab Abs Mu Gym Selfie Kukondwerera Tsiku Lakubadwa Kwake)

Ingokumbukirani: J.Lo ndi chilombo chochita masewera olimbitsa thupi, choncho musayembekezere kuti chikhale chosavuta.

J.Lo-Ovomerezeka Olimbitsa Thupi Lonse

Momwe imagwirira ntchito: Chitani masewero olimbitsa thupi onse motengera nthawi yomwe mwawonetsera. Bwerezani mozungulira maulendo awiri kapena atatu, kupumula pakati pakuzungulira pakufunika.

Mudzafunika: Mpira wamankhwala, seti ya zopepuka zopepuka, gulu lokaniza, ndi magulu aziguduli.

Sumo squat wokhala ndi Medicine Ball

Kuphatikiza pa #werking glutes yanu, kusiyanasiyana kwa squat uku kumatsata ntchafu zanu zamkati ndi abs. (Zogwirizana: Sumo Squat Ndizochita Zabwino Kwambiri Zoyeserera Pamiyendo Yanu Yamkati)

A. Imani ndi mapazi otalikirapo pang'ono kuposa m'lifupi m'lifupi la mapewa, zala zala zimatuluka madigiri 45. Kukumbatira mpira wamankhwala moyandikira pachifuwa, zigongono zimalowa mchikwere.

B. Lembani, bwerani mawondo, ndikukhala m'chiuno mobwerera. Khalani pachimake chinkhoswe ndi chifuwa wonyada kuteteza m'munsi kumbuyo.

C. Kuchepetsa mpaka m'chiuno ndikotsika kuposa mawondo kapena kubwerera kumayamba kuzungulira, chilichonse chimabwera poyamba.

D. Exhale, kenaka yesani kudutsa kutsogolo ndikuchita ma glutes kuti mubwerere kuima.

Bwerezani kwa mphindi imodzi.

Bweretsani Lunge

Kuchita masewera olimbitsa thupi kumalimbitsa mtima wanu, glutes, chiuno, khosi, ndi ana a ng'ombe, malinga ndi Kirsch.

A. Yambani ndi mapazi pansi pa mchiuno. Jambulani batani lam'munsi moyang'ana msana kuti muchite nawo pachimake.

B. Tengani phazi lalikulu kumbuyo ndi phazi lamanzere, kutsikira mumphako wamtali wamtali. Imani pang'ono pomwe ntchafu yakutsogolo ikufanana ndi nthaka ndikumasiya bondo likukhudza nthaka.

C. Dinani kuphazi lakumanja ndikuchita ma glutes kuti mubwezere phazi lakumanzere kuti muyambire.

Sinthani mbali; bwerezani. Pitilizani kusinthana kwa mphindi imodzi.

Mapulani Aakulu Pampira Wamankhwala

Kodi mukuganiza kuti matabwa okwera nthawi zonse amakhala ovuta? Abusa anu adzamva ngati akuyaka.

A. Gwirani pansi kutsogolo kwa mpira wamankhwala. Ikani dzanja lililonse pa mpira wamankhwala motalikirana ndi mapewa.

B. Bwererani phazi limodzi nthawi imodzi ndikukankhira mmwamba. Kokani pamwamba pa ma quads ndikufinya ma glutes kuti mupangitse kupsinjika kwamthupi, ndikumangirira pachimake ngati kuti wina akumenyeni pansi.

C. Gwiritsani ntchito mpira mwamphamvu kuti mutenge ndi kuteteza mapewa.

Gwirani kwa mphindi imodzi.

Glider Lateral Lunge

Ngati mapapu ofananira nawo ali kale m'gulu lanu lolimbitsa thupi, Kirsch amalimbikitsa kuti muwachite pama glider ngati J.Lo. "Ndikofunika kupitiriza kutsutsa ndikukankhira thupi lanu kumtunda wotsatira," akutero. "Pankhani ya mapapu ofananira nawo, otumphuka amakulolani kutero."

Komabe, mapapu anu oyamba apakati sayenera kukhala glider Mapapu ofananira nawo. Chifukwa chake, ngati mwangoyamba kumene kuyenda, ikani zowongolera ndikumamatira ndi mapapu okhazikika. (Zogwirizana: J.Lo ndi A-Rod Adagawana Ntchito Yanyumba Yomwe Mungathe Kuchita Mulingo Wonse Wathanzi)

A. Imani wamtali ndi mapazi pansi pa mchiuno, chojambula chimodzi pansi pansi pa chidendene chakumanja.

B. Kusunga chifuwa chachitali komanso chapakati cholimba, nthawi yomweyo tumizani m'chiuno kwinaku mukutsitsira mwendo wakumanja kumbali, mpaka mwendo wamanja utakulitsidwa.

C. Onetsetsani kulemera kwake phazi lamanzere, kenako fanizani glutes ndikubwerera kuyimirira.

Bwerezani kwa masekondi 30. Sinthani mbali; bwerezani.

Plank Dumbbell Row kupita ku Triceps Extension

Zochita zolimbitsa thupi (zomwe zimagwira magulu angapo a minofu nthawi imodzi) monga izi ndizothandiza kwambiri pomanga minofu poyerekeza ndi zolimbitsa thupi zodzipatula, akutero Kirsch. Komanso, "zochita zolimbitsa thupi zambiri zimakhala zogwira ntchito nthawi." Kusuntha uku, mwachitsanzo, kumalimbitsa pachimake, triceps, mapewa, glutes, lats, ndi misampha nthawi imodzi.

A. Ikani malongosoledwe pansi paphewa-mulifupi padera kuti zigwirizane ndizofanana. Kuchokera pamalo ogwada, tsamira kutsogolo kuti ugwire cholumikizira m'manja. Bwererani kumtunda wapamwamba kuti muyambe.

C. Kusunga kolimba pakati, ndipo osagwedeza m'chiuno mbali ndi mbali, jambulani chigongono chakumanzere molunjika padenga. Imani pang'ono pamwamba, kenako fanizani tricep kuti muwongolere chigongono, ndikutumiza dzanja mmbuyo.

D. Sinthani mayendedwe, kubwerera dumbbell kuti muyambe. Bwerezani mbali inayo.

Pitilizani kusinthana kwa mphindi imodzi.

Mapewa a Mapewa

Kugunda pamapewa kumagwira mapewa anu ndi pachimake.

A. Tengani thabwa lalitali, ziwongola dzanja zili pansi pa mapewa.

B. Popanda kulola mchiuno kusunthira mbali, tambasulani paphewa lililonse ndi dzanja linalo.

Pitilizani kusinthana kwa mphindi imodzi.

Kuphulika Kwachitsulo

Anali ndi matabwa okwanira? Kusuntha komaliza kwa thabwa ndiko kuphwanyidwa kwa matabwa am'mbali.

A. Gona kumanja ndi miyendo yowongoka, mapazi atakhazikika. Ikani chigongono kumanja pansi paphewa. Kwezani m'chiuno mpaka thupi litakhazikika mzere kuchokera kumakolo mpaka mapewa. Kusunga abs braced, bweretsani dzanja lamanzere kumutu kuti muyambe.

C. Gwiritsani ntchito oblique kubweretsa chigongono chakumanzere pansi ngati kuti mugwire m'chiuno chakumanja.

D. Sinthani mayendedwe kuti mubwerere koyambira.

Bwerezani kwa masekondi 30. Sinthani mbali; bwerezani.

Pamwamba Slam ndi Medicine Ball

Ngati mukuganiza kuti chiwonetsero cha theka la J.Lo ndi Shakira cha 2020 chinali chophulika, ingodikirani mpaka mutayesa plyometric classic iyi.

A. Tengani mawonekedwe othamanga, mapazi kupingasa m'lifupi ndi mawondo atawerama pang'ono, kukweza mpira wamankhwala m'manja onse awiri kuti muyambe.

B. Kwezani mpira pamutu, kenako nkumangirira m'chiuno ndikubweretsa mikono pansi kuti muwononge mpira pansi.

C. Tengani mpirawo kuti mubwerere kuti muyambe.

Bwerezani kwa mphindi imodzi.

Kutembenuka kwa Torso ndi Resistance Band

Pazochita zazikuluzikuluzi, mufunika gulu lolimbana ndi nangula (ganizirani: squat rig, column, kukoka mmwamba, kapena chogwirira chitseko cholimba). Posankha gulu lotsutsa lomwe mungagwiritse ntchito "sankhani gulu lomwe limakupatsani kukana kokwanira kukutsutsani, koma limakupatsani mwayi wokhala ndi mawonekedwe oyenera," akutero Kirsch.

A. Nangula gulu lotsutsa penapake kutalika kwa chifuwa (kapena pafupi kwambiri momwe mungathere). Ataima mozungulira mozungulira gululo loyang'anizana ndi nangula, gwirani kumapeto ndi manja anu onse. Pitani kutali ndi nangula mpaka mikono ili molunjika kutsogolo kuti muyambe.

B. Kumangirira pachimake, chiuno chapakati, ndi mikono yowongoka, gwiritsani ntchito zopindika kuti mukhote kutali ndi nangula, kukoka gulu lolimbana ndi thupi lonse.

C. Ndi kuwongolera, sinthani mayendedwe kuti mubwererenso kuyamba.

Bwerezani kwa masekondi 30. Sinthani mbali; bwerezani.

Resistance Band Squat kupita ku Biceps Curl

Mwana wachikondi wa gulu lolimbana ndi biceps curl ndi resistance band thruster, uku ndikusuntha thupi lonse.

A. Imani ndi mapazi motalikirana m'lifupi mwake m'lifupi, gulu lolimba lokhazikika pansi pa phazi lapakati pa mapazi onse awiri. Gwirani gululo m'manja onse kutsogolo kwa m'chiuno, mitengo ya kanjedza ikuyang'ana kutsogolo.

B. Kukhala wamtali pachifuwa, kugwera pansi mu squat. Finyani glutes kuti muyime.

C. Kumangirira pakati ndi zigongono zolimba kuti nthiti zitseke, piritsani gululo mpaka mapewa.

D. Sinthani mayendedwe kuti abwerere kuti ayambe.

Bwerezani kwa mphindi imodzi.

Tricep Extension yokhala ndi Resistance Band

Kuyenda komaliza, tiyeni titenge!

A. Tetezani gululo ku nangula pamalo okwera pachifuwa. Yang'anani kutali ndi nangula, fikirani kumbuyo kwa thupi kuti mugwire ndi manja onse awiri, zigongono zoloza ku denga ndi manja kumbuyo kwamutu.

B. Kumangirira nthiti ndi zigongono zolimba, gwiritsani ntchito triceps kutambasula manja molunjika pamwamba.

C. Sinthani mayendedwe kuti mubwerere kuti muyambe.

Bwerezani kwa mphindi imodzi.

Onaninso za