Ndidapulumuka Kayla Itsines BBG Workout Program-ndipo Tsopano Ndilimbikira * ndi * Kutuluka mu Gym

Zamkati

• Kodi BBG ndi chiyani, kwenikweni?
• Kodi BBG imagwira ntchito bwanji?
• Malangizo ogonjetsera masewera olimbitsa thupi a BBG:
• Siyani malo anu otonthoza kumbuyo.
• Konzekerani kukulitsa kulimba mtima kwanu.
• Dzipezereni cheerleader.
• Khulupirirani chibadwa chanu.
• Lekani kudzifananiza.
• Onaninso za

Aliyense fitstagrammer ofunika mchere wake mu mapiri amamukonda Kayla Itsines. Wophunzitsa ku Aussie komanso woyambitsa Bikini Body Guides ndi pulogalamu ya SWEAT, ali ndi mafumu olimba (onse ayamikire mfumukazi ya BOSU mpira burpees!). Wake washboard abs (chinthu chongopeka) ndi uthenga wokhudzidwa kwa thupi zalimbikitsa azimayi ambiri kuti azikumbatira minofu yawo ndikukhala olimba mtima, olimba mtima kwambiri.

Mchemwali wanga adandiuza pulogalamu ya Itsines 'masabata 12 a BBG tsiku limodzi lokhumudwitsa mu Januware. Ndinali wokwiya kwambiri kumapeto kwa tchuthi, ndikudzimva kuti ndine wolakwa pakudya mopitirira muyeso patchuthi, komabe osalimbikitsidwa kuti ndipite kukayendetsa ndege ku NYC tundra. Ndinalinso kuchira matenda a chithokomiro omwe anali atatha miyezi ingapo ndikuwonjezera mapaundi m'chiuno mwanga. Mchemwali wanga atanditsimikizira, mutha kuchita masewera olimbitsa thupi a BBG mchipinda chanu chochezera, Ndinagulitsidwa theka. Chomwe chidasindikiza mgwirizanowu chinali chakudya cha Itsines' Insta chosintha zinthu zazikuluzikulu - akazi onse enieni amawonekedwe ndi makulidwe osiyanasiyana kuchokera kumakona onse adziko lapansi akukankha bulu ndikuwoneka amphamvu. Ndipo aliyense anali atayamba ndendende komwe ndinali panthawiyo: thanzi komanso kulimbitsa thupi. Tsopano adakweza mitu yawo m'mwamba, atapatsidwa mphamvu ndi zomwe adachita kudzera mu BBG - olimba, olimba, matupi otha kuchita bwino. (Yogwirizana: Kayla Itsines Amagawana # 1 Zinthu Zomwe Anthu Amachita Zolakwika Pazithunzi Zosintha)

Patsiku lachisanu lachisanu lija, pamene ndimayang'ana nkhani zopambana zomwe zinali mu PJs zanga, ndinalimbikitsidwa kwambiri. “Diso la Kambuku” linayamba kundifufuma m’makutu mwanga. Ndikhoza kulingalira kukoma kokoma kwa chigonjetso. Ndidadumpha pakama panga (chabwino, tad melodramatic, koma ndi momwe ndimakondera kukumbukira mphindi) ndipo ndidatumizira mlongo wanga mameseji: Ndilembetseni ku #KaylasArmy!

Kodi BBG ndi chiyani, kwenikweni?

ICYMI, BBG imayimira Bikini Body Guide, koma ngakhale Itsines amazindikira kuti mawuwa ndi ochepa, olakwika, achikale: "Ndikufuna azimayi onse azindikire kuti thupi la bikini ndi thupi lamtundu uliwonse," akulemba patsamba lake. Tamandani manja emoji. (Zokhudzana: Chifukwa Chake Kayla Isines Akunong'oneza Bondo Kumuyimbira Pulogalamu "Bikini Body Guide")

BBG ndi pulogalamu yolimbitsa thupi yomwe imakhala yayitali, kuyambira masabata asanu ndi atatu mpaka masabata a 92. Ntchito zonse za BBG ndizotalika mphindi 28 ndipo zimatha kupezeka kudzera pa pulogalamu ya SWEAT (yomwe imapezeka pa iOS kapena Android). Ngakhale mutha kuwonanso magawo ena thukuta kuchokera ku Itsines kupita Shape, monga izi pambuyo pathupi Kayla Itsines kulimbitsa thupi.

Kodi BBG imagwira ntchito bwanji?

Choyamba choyamba: Mudzafunika zida zoyambira, monga mpira wamankhwala, benchi (Ndimalowetsa makwerero kapena mpando wolimba kunyumba), ndi mpira wa BOSU (wosavuta kupeza pamalo ochitira masewera olimbitsa thupi mukamachita masewera olimbitsa thupi a BBG Apo). Ndipo sitiyenera kuiwala zopumira, zomwe, btw, ndiye nyenyezi yakulimbitsa thupi kwa Kayla Itsines kwa oyamba kumene.

Kumayambiriro kwa zovutazo, mumachita masewera olimbitsa thupi awiri a mphindi 28 pa sabata (abs / mikono imodzi ndi miyendo / cardio imodzi) ndi gawo lachitatu (thupi lathunthu). Gawo lililonse lolimbitsa thupi la BBG limagawidwa m'magawo awiri amphindi zisanu ndi ziwiri, ndipo dera lililonse limakhala ndi zolimbitsa thupi zinayi - mumamaliza kuzungulira kamodzi momwe mungathere mphindi zisanu ndi ziwiri, kenako kupumula kwa masekondi 30 mpaka 90 ndikuchita chimodzimodzi ndi gawo lachiwiri. . Mukubwereza zonse, kwa mphindi 28. Pulogalamuyi imakulira movutikira pamene masabata akuyenda kuti apewe chigwa (mwachitsanzo, sabata lachinayi, kulimbitsa thupi kwachitatu ndikofunikira). Patsiku lopanda mphamvu, mumakwaniritsa kuyeserera kwamiyala (monga kuyenda) kapena maphunziro a HIIT (ala kulimbitsa thupi kwa Kayla Itsines) ndikutambasula tsiku lililonse. (Zokhudzana:

Ndinapulumuka milungu 12 yamphamvu (ndi likulu Ine), kupopa mtima, kuyamwa ndi mphepo, kufufuza zamoyo, nthawi zina zolimbitsa thupi zolemetsa (samazitcha #deathbykayla pachabe, y'all) - mwaukadaulo ndidayesetsa kwa masabata 16 popeza pali mwezi umodzi wokwanira. maphunziro oyambira kukana. Nthawi imeneyo, kuphatikiza kudya bwino komanso kusala pang'ono kudya, ndinataya mapaundi 14. Koma zotsatira zodabwitsa kwambiri zinali zomwe sindinathe kuziyeza sikelo. Tikulankhula za kukula kwakukulu, anthu, osati pakulankhula kwaminyewa basi! Kuyambira pamenepo ndapanga BBG kukhala malo achitetezo azolimbitsa thupi zanga. (Ndipo kwa nthawi zomwe zimakhala zovuta kwambiri, nthawi zonse pamakhala masewera olimbitsa thupi a Kayla Itsines amphindi 14 omwe amalonjeza kutentha thupi lonse.)

Ngati mukuganiza zojowina #thekaylamovement, werengani kuti mumve zambiri.

Malangizo ogonjetsera masewera olimbitsa thupi a BBG:

Siyani malo anu otonthoza kumbuyo.

Ndine junkie wamtima. Kuthamanga ndiko kukonza kwanga. Zimandipangitsa kumva kuti ndine wamphamvu - ine ndekha ndi msewu wotseguka, mphepo mutsitsi langa. Ndi chiyani chomwe sichimandipangitsa kumva ngati Wonder Woman? Kukankha, ndi ma burpees, ndi ma commandos (o mai!). Ndinkapewa kusuntha kwamphamvu izi chifukwa zimandipangitsa kuti ndikhale wofooka (kupuma mwachangu kuti ndiganizire mozama!). Koma, Hei, ndikubetcha sindili ndekha. M’yoyo, timakonda kukokera ku zinthu zimene zimatipangitsa kudzimva kukhala abwino, okhoza, ndi omasuka. Kupatula izi sizosankha mukamachita BBG. Pulogalamuyi ndi yodzaza ndi masewera olimbitsa thupi tsiku lililonse omwe angawopsyeze gehena (ndi mpweya) kuchokera mwa inu. (Zogwirizana: Momwe Mungapangire Burpee-ndi Chifukwa Chomwe Muyenera)

TBH, nditayamba kale kulowa nawo BBG, ndidachita mantha-kukankha kangaude, kulumpha tuck, kukweza mwendo, ndikungodzilowetsa kuti? Koma ndinali nditadzipereka, ndipo sindinalole kuti mphaka wanga wamkati kuti anditulutse. Chifukwa chake, ndidasiya malingaliro anga odziwononga ndekha, ndikupumira, ndikuponya nkhunda ndikuyamba kugwira ntchito ya BBG.

Ndikulakalaka ndikananena kuti ndinapita ku BBG sabata imodzi - ndi onse omwe adatsatira - molimbika ngati nsomba yothirira. Sindinatero. Mwachitsanzo, tengani masewera olimbitsa thupi a Itsines 'burpee + push-up + benchi = kusunthira kovuta ngakhale kwa omenyera nkhondo a Itsines' BBG. Koma kwa rookie ngati ine, zinali ngati kukulitsa Everest. Manja anga adanjenjemera, ndipo miyendo yanga idanjenjemera ndikulumpha komwe kumakhudza mtima. Ndikutsimikiza kuti ndidamveka ngati njovu yothana ndi njovu (kufuulira anzanga apansi kuti asadandaule!). Chofunikira? Ndimapitilizabe kuwonekera. Zachidziwikire, kusunthaku kunali kovuta mwamisala, koma sikunali kupitilira kupyola kupweteka kwakuthupi. Zomwe zimawerengedwa kwenikweni ndikudutsa kupsinjika kwamalingaliro poyesera china chatsopano ndikumverera kukhala kovuta. Ndinali kukumana ndi mantha anga enieni, omwe amandichititsa mantha - kuti ndingayamikire izi ndikuwoneka wopusa - ndikuyang'ana otsutsa omwe amadana nawo. (Yogwirizana: Kayla Itsines 28-Minute Total-Body Strength Training Workout)

Ndipo inu mukudziwa chiyani? Kupumira kunja kwa malo anga otonthoza ndi BBG kunandipangitsa kukhala wolimba mtima m'njira zinanso. Kuyambira pomwe ndidawona La La Land, ndinkalakalaka nditaphunzira maphunziro apampopi. Koma ndinkachita mantha kwambiri kuti ndilembetse kalasi. Nanga ndingaoneke ngati chitsiru? Ndingatani ngati sindingakwanitse? Koma chidziwitso changa cha BBG chidatsimikizira kuti nditha kuchita bwino pazinthu zatsopano, ngakhale ndizosadziwika komanso zosadziwika ndipo zidandipatsa chidaliro chotsatira malingaliro anga a Ginger Rogers. Ndakhala woponda nthawi kuyambira nthawi imeneyo!

Konzekerani kukulitsa kulimba mtima kwanu.

Monga theka-marathon, nthawi zonse ndimaganiza kuti ndalemba bwino kwambiri mu dipatimenti yolimba, koma kulimbitsa thupi kwa Itsines 'BBG kunayesa kupirira kwanga. Kodi samangokhala mphindi 28 zokha? mukufunsa. O, koma ali ochulukirapo kuposa pamenepo! Amakhala osakanikirana ndi ma plyometric, kulemera kwa thupi, ndi hypertrophy (aka kuwonjezera kukula kwa minofu) maphunziro. Makina ake adapanga ma circuits kuti akankhe bulu wanu! Pakutha kumapeto kwa mphindi 28 zilizonse zolimbitsa thupi, ndimangokhala ndi mphamvu yosamba (ndikuthokoza, kwa onse omwe adandizungulira, ndidakwanitsa). Mosafunikira kunena, ndinkayembekezera masiku opanda mphamvu pamene ndimatha kupita kukathamanga ndikumverera ngati ndekha, mwachitsanzo, osati matope akuyamwa ndi mphepo. Chokhumudwitsa changa, thupi langa limapweteka ngakhale m'masiku anga amtima. 'Adandiphwanya', Ndinaganiza. 'Pepani, Kayla!' Koma, patatha milungu ingapo yoyambirira, sindinatope mwachangu ndimathamanga. M'malo mwake, ndimameta ndevu kuchokera pa mtunda wamakilomita angapo. Ndinayamba kulimba, koma m'maganizo, inenso. Ndinali ndi malingaliro olimba, opitilira kulumikizana ndi minofu yanga yatsopano, yolimba. Ndinazindikira kuti theka la nkhondo yamphamvu inali m’mutu mwanga. Ndipo, nthawi zambiri, bola ngati ndimakhulupirira kuti nditha kupirira kutentha, thupi langa limagwirizana. (Zogwirizana: Sayansi Yothandizidwa Ndi Sayansi Yothamangitsira Kutopa Kwambiri)

Chodabwitsa ndi chiyani? Kupirira uku kwamalingaliro ndi malingaliro kunayamba kuwonekera mbali zina za moyo wanga. Ndinali ndikugwira ntchito yowonetsera pazithunzi miyezi ingapo, ntchito yeniyeni yachikondi ndikumva kutopa, ndikukayika ngati nditha kumaliza. Koma pambuyo pa BBG, kumaliza sikunamvekenso kukhala kosatheka. Kugwira ntchito molimbika kwa maola ambiri? Ndiye. Nditha kupirira ululu!

Dzipezereni cheerleader.

Ngakhale panali maumboni onse onena za zabwino za omwe amachita nawo masewera olimbitsa thupi, sindinakhalepo aliyense wocheza nawo mpaka nditayamba Intsines 'BBG. Gulu la pa intaneti la BBG ndilothandiza-mutha kupeza chithandizo kuchokera kwa anthu omwe ali ndi thukuta kudzera pagulu laulere la SWEAT komanso magulu a BBG a Facebook. Koma ndinali kale ndi ulendo wanga wokha-kapena-kufa, Venus kupita ku Serena yanga: mlongo wanga wamkulu. Pamodzi tidali asitikali awiri #KaylasArmy omwe anali atagundana kudzera pa benchi hop, BOSU burpee, kapena kuwonongeka. Sitinagwirepo ntchito limodzi (timakhala m'mizinda yosiyana), koma kungodziwa kuti akumuyika zonse muzolimbitsa thupi za BBG kunandipangitsa kuti ndigwire ntchito molimbika. Malemba atsiku ndi tsiku komanso mafoni a mlungu ndi mlungu ankandithandiza kuti ndisamayende bwino. Titha kusinthana nkhani zankhondo zokhudzana ndi ma sumo olemera komanso okwera mapiri-mavuto amakonda kampani, pambuyo pake. (Zogwirizana: Kulowa Gulu Lothandizira Paintaneti Kungakuthandizeni Pomaliza Kukwaniritsa Zolinga Zanu)

Koma, mosasintha, msonkhanowu umatha kuchoka pachimake kupita pachilimbikitso. Zomwe sitingakwanitse kudzipangira tokha, titha kuchitirana wina ndi mnzake ndikutumiza mauthenga olimbikitsa. Muli ndi izi. Ndinu woipa. Ndimakunyadirani kwambiri. Chodabwitsidwa ndi chisangalalo changa, ubale wathu wa abale athu adayamba kupitilira kulimbitsa thupi kwa BBG kuphatikiza chithandizo chokhudzana ndi chibwenzi komanso kuchepa kwa ntchito. Ngakhale takhala tikukhala ndi mafuta ndi madzi, tidapeza zomwe timafanana mu BBG, ndipo tsopano mgwirizano wathu ndi wamphamvu komanso wolimba ngati abs chifukwa cha Itsines.

Khulupirirani chibadwa chanu.

Ngakhale anapiye oipa a BBG amafunikira nthawi yopumula ndi kuchira. Ndinaphunzira movutikira sabata zisanu ndi zinayi zamapulogalamu a Itsines. Pakatikati mwa kutsika kukankhira-mmwamba (kukankhira-kuchitidwa ndi mapazi anu atakwezedwa pa benchi), ndinayamba kutaya nthunzi. Ndidamva mawonekedwe anga akusweka komanso kupsinjika pang'ono paphewa langa, koma ndidaumirira kuti ndidutse movutikira. Chowonadi ndichakuti, ndimamva kuti ndili ndi mphamvu pang'ono, ndidayamba kuwona chiboliboli chojambulidwa mu triceps yanga (pakuunika koyenera, osachepera), ndipo chidaliro changa chatsopanocho chidaletsa mawu amkati akundiuza, 'Mukukankhira kutali kwambiri. Kokani mmbuyo tsopano'. Chubu chimodzi cha Bengay pambuyo pake, ndinali ndi ululu ndikukhumudwa. Ndikudziwa komwe ndalakwitsa-ndikadakhala kuti ndidadalira chibadwa changa chachikulu. (Zogwirizana: Kodi Muyenera kuyesa Mafuta a CBD kuti muchepetse ululu?)

Kuvulala kwakung'ono kunandibwezera m'mbuyo masiku angapo koma kunandipatsa nthawi yolingalira. Kodi tikuphunzira chiyani pamenepa? Kupumula sikumafooketsa.Kukhala wogwirizana ndi thupi lanu komanso kudziwa nthawi yomwe mukufuna kubwezeretsanso kumakupangitsani kukhala anzeru komanso amphamvu. Malingaliro atsopanowa andithandizanso kukhazikitsa malire abwino kunja kwa kulimbitsa thupi, nanenso. Zikafika kuntchito, ndine sitima yapamtunda. Ubongo wanga nthawi zonse umayenda mothamanga kwambiri m'moyo, mphindi iliyonse yogwiritsidwa ntchito ndikukonzekera, kufotokozera, kulemba, kusintha, kupsinjika, ndi kupitiriza. Koma kufooka m'maganizo ndi m'maganizo si baji yolemekezeka. Monga momwe minofu yanga imafunira R&R nthawi ndi nthawi, ndaphunzira kumvera mawu anga amkati ubongo wanga ukamatha kupuma. Tsopano ndikudzimva kuti ndilibe mlandu pakukakamiza kupumula sabata. Momwe ndimaziwonera, ma binges a Netflix ndi njira yofunikira yodziyang'anira. (Zokhudzana: Izi Ndi Zomwe Tsiku Lomaliza Lochira Liyenera Kuwoneka)

Lekani kudzifananiza.

Theodore Roosevelt nthawi ina anati, "Kufanizira ndi wakuba wa chisangalalo." Ine kubetcherana Teddy akadakhala ndi chinthu kapena ziwiri kunena za chikhalidwe TV kumene mpikisano zokonda ndi kufananitsa masewera ndi woopsa. Pambuyo pazaka zopitilira khumi ndikulandira chithandizo, ndimadziona kuti ndine munthu wokhazikika, wodzidalira, komanso wodzimva, koma ndimagwerabe msampha wofananiza ndikudzipeza kuti sindimamva bwino kwambiri kuposa momwe ndimawonera malo ochezera. .

Kumayambiriro kwa ulendo wanga wa BBG, ndidadzifanizira ndi Itsines mwiniwake, pamwamba pa mndandanda wa zakudya zolimbitsa thupi. Anali ngwazi yamphamvu, mbawala yokongola, nyemba yodumpha yamphamvu zopanda malire. Itsines inali yamphamvu komanso yotakasika ndipo inapangitsa kulimbitsa thupi kwa BBG kulikonse kosavuta pambuyo pa kanema. Ine, kumbali ina, ndinadzimva waulesi komanso wodekha, khama langa lokakamizika likuwonekera ndi kung'ung'udza ndi kuwawa kulikonse. Koma wotsutsa wanga wamkati adayamba kuganizira zakutali komwe ndikadachokera pachiyambi: Tsopano ndikhoza kulumpha mapapu ndi ma triceps osapumira osayima ndipo zinali zosangalatsa kwa hella. Ndinadzikumbutsa kuti Itsines anali kundilimbikitsa, kundithandiza kulakalaka zanga zake zanga zabwino kwambiri, osati zowerengera zamunthu zomwe ndingayesere zomwe ndakwaniritsa kapena zolephera ndi zolephera zanga. (Zokhudzana: Mlongo wa Kayla Itsines 'Leah Atsegulira Anthu Kuyerekeza Matupi Awo)

Ndiyeno ndinali ndi mphindi yowala kwambiri. 'Kodi ndikusilira chiyani za Itsines? ' Ndinadzifunsa. Sanali phukusi lake lolimba kwambiri sikisi, koma chiyembekezo chake chopanda malire komanso momwe amalimbikitsira anthu ambiri. Ndinaganiza ngati ndingakhale wolimbikitsa monga iye aliri, mwina nditha kupangitsa ngodya yanga yaying'ono yachilengedwe kukhala malo abwinonso, inenso! Ndipo, monga choncho, ndikukonzanso pang'ono, ndinatembenuza script ndikugwiritsa ntchito kufananitsa kwanga bwino. Lamulo lopanda kufananitsa silingakhale phunziro latsopano (maapulo ndi malalanje, sichoncho?), Koma BBG inandithandiza kundikumbutsa chifukwa chake ndi gawo lofunikira la chida changa cha thanzi labwino komanso thanzi. Tsopano, nthawi iliyonse ndikakhala ndi chidwi chodziyerekeza ndekha, ndimayesetsa kuyambiranso mandala anga pazonse zomwe ndimayamikira: kalasi yapampopi Lachitatu, chiwonetsero changa chomaliza, mlongo wanga wamkulu, ma binges a Netflix, ndi thupi langa lamphamvu, labwino la BBG.

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