Kayla Itsines Amagawana Zolimbitsa Thupi Zake Zopita Kumimba Yotetezedwa

Zamkati

• Kuzungulira 1 (7 mphindi)
• Dera 2 (Mphindi 7)
• Onaninso za

Ngati mumatsatira Kayla Itsines pa Instagram, ndiye kuti mukudziwa kuti mphunzitsi komanso wopanga pulogalamu ya SWEAT wasintha kwambiri njira yake yochitira masewera olimbitsa thupi ali ndi pakati. Mwanjira ina: Sipadzakhalanso zolimbitsa thupi zolimbitsa thupi kwambiri-kapena zozembera. (Zambiri pa izi apa: Kayla Itsines Amagawana Njira Yake Yotsitsimutsa Yogwirira Ntchito Pakati Pakati?

Tidadina Itsines kuti tigawane nawo masewera olimbitsa thupi a thupi lonse omwe wakhala akugwiritsa ntchito m'malo mwa masewera olimbitsa thupi a SWEAT omwe ndi abwino kwa ma trimesters onse apakati. (Zogwirizana: Njira 4 Zomwe Muyenera Kusinthira Kulimbitsa Thupi Mukakhala Ndi Pakati)

Momwe imagwirira ntchito: Zolimbitsa thupi zimakhala ndi mabwalo awiri omwe ali ndi masewera atatu aliwonse. Chitani kusuntha kulikonse mu gawo loyamba la kuchuluka komwe kwawonetsedwa, kenaka mupumule kwa masekondi 30 musanayambenso kusuntha kumodzi. Bwerezani kwa mphindi 7, kenako pita kudera lotsatira. Mukamaliza gawo lachiwiri, malizani kulimbitsa thupi kapena pitilizani kwa mphindi 14 pobwereza mabwalo kachiwiri. Mfundo ndi ayi kuti mupite mwachangu momwe mungathere koma kumaliza masewera olimbitsa thupi aliwonse ndi ma reps abwino.

Mudzafunika: mphasa wa yoga, ma dumbbells (mapaundi 2-10), ndi benchi

Kuzungulira 1 (7 mphindi)

Triceps Kickback

A. Imani ndi mapazi m'lifupi paphewa panjapo mutanyamula kachingwe m'dzanja lililonse, mitengo ya kanjedza ikuyang'ana mkati. Mangirirani m'chiuno kuti mutsamira patsogolo, osalowerera mutu. Finyani kumbuyo kumbuyo ndikusungitsa zigongono zolimba mbali, muwakoke kuti apange ma 90-degree angles ndi mikono ndi ma triceps kuti ayambe.

B. Finyani ma triceps kuti muwongole manja ndikukweza zolemera m'mwamba ndi kumbuyo.

C. Pepani zolemera kuti mubwererenso kuyamba.

Chitani 15 kubwereza.

Squat & Press

A. Imani ndi mapazi motalikirana m'lifupi m'lifupi, mutagwira ma dumbbell m'mbali.

B. Lowetsani malo okhala squat, kukankhira m'chiuno mmbuyo, kugwadira zala zakumapazi, ndikufikira ma dumbbells pansi.

C. Imirirani ndikupiringa zolemera mpaka mapewa ndikuzisindikiza pamwamba, ma biceps ndi makutu. Tsitsani zolemera ndikubwereza.

Chitani 12 mobwereza.

Mzere Wopindika Wopindika

A. Imani ndi mapazi phewa m'lifupi kupingasa ndi mawondo atawerama pang'ono, atanyamula cholumikizira m'manja. Yendani m'chiuno kuti mutsamira patsogolo, osalowerera mutu.

B. Tsegulani chingwe choyenera chakumanja kupita ku nthiti, kupindika chigongono ndikufinya tsamba lamapewa kunsana.

C. Tsitsani dumbbell yakumanja kwinaku mukupalasa dumbbell yakumanzere kupita kunthiti. Pitirizani kusinthana.

Chitani 20 kubwereza (10 mbali). Pumulani kwa masekondi 30.

Dera 2 (Mphindi 7)

Triceps Dip

A. Khalani pa benchi (kapena mpando wokhazikika), manja ali m’mphepete pafupi ndi chiuno, zala zolozera kumapazi. Limbikitsani mumikhatho kuti mutambasule mikono, kwezani m'chiuno pa benchi, ndikuyenda kutsogolo kwa mainchesi m'chiuno moyang'anizana ndi benchi.

B. Lembani ndi kugugudiza magoli mmbuyo motsitsa thupi mpaka zigongono zimapanga mawonekedwe a 90-degree.

C. Imani pang'ono, kenako tulutsani mpweya ndikusindikizira m'manja ndikulingalira kuyendetsa manja mu benchi kuti mutenge ma triceps ndikuwongola mikono kuti mubwererenso kuyamba.

Chitani 15 kubwereza.

Anakhala pansi

A. Khalani pansi ndikutambasula miyendo patsogolo. Mangirirani chingwe cholimbana mozungulira mapazi, ndikumapeto kwa dzanja lililonse, mikono itambasulidwa kuti iyambe.

B. Mzere zigongono kumbuyo ndi zolimba zolimba m'mbali, kukokera gululo kulowera pachifuwa ndikufinya mapewa pamodzi.

C. Tulutsani ndikuwonjezera mikono kuti muyambe.

Chitani 12 mobwereza.

Bulu Amenya

A. Yambani pamalo a tebulo pamwamba pa manja ndi mawondo.

B. Kwezani mwendo wakumanja m'mwamba, wopindika pamakona a digirii 90, kusunga m'chiuno mozungulira. Lembetsani kumbuyo kuti mugwadire.

Chitani 10 reps. Sinthani mbali; bwerezani. Pumulani kwa masekondi 30.

Onaninso za