Zochita 6 Zoyeserera Kayla Itsines Zimalimbikitsa Kuti Mukhale Wabwino

Zamkati

• Onaninso za

Ngati mumagwira ntchito ya desiki, mutha kuchita mantha mukawona mitu yankhani yomwe imatcha kukhala "kusuta kwatsopano." Palibe chifukwa choti mupereke milungu yanu iwiri mdzina laumoyo wanu, komabe. Kafukufuku akuwonetsa kuti kufananaku ndikokokomeza komanso kuti kuyendayenda tsiku lonse kungathandize kulimbana ndi zovuta zoyipa zokhalitsa. (Zokhudzana: Kulimbitsa thupi Kwapadera kwa HIIT kuchokera kwa Star Trainer Kayla Itsines)

Chifukwa chake, ayi, kukhala sikutanthauza kuyika thupi lanu molingana ndi chizolowezi cha ndudu. Izi zati, kugona pafupipafupi pa desiki kumatha kukuwonongerani momwe mungakhalire ndipo pamapeto pake kumakupweteketsani (osatchula kupuma kochepa komanso magazi). Chifukwa chinanso chopezera nthawi mu sabata yanu kuti muzichita masewera olimbitsa thupi kuti mukhale bwino. (Zogwirizana: Kodi Kukhala Patali Kwatali Kumatanthauzira Bulu Lako?)

Mukufuna chitsogozo cha komwe mungayambire? Kayla Itsines adangogawana nawo machitidwe olimbitsa thupi pa Instagram. (Ndipo, ayi, sizikuphatikizapo kuyenda ndi buku pamutu panu.)

"Ngati ndinu munthu amene mumakhala pa desiki tsiku lonse, mukumanganso mphamvu zanu pambuyo pa mimba, kapena mukungoyamba kumene, machitidwe a postural (monga iyi) ndi njira yabwino yothetsera vuto lililonse, yambani kumanga mphamvu kumbuyo kwanu. ndi mapewa, ndikuwongolera momwe mumakhalira," adalemba mawu ake.

Chizoloŵezicho ndi mayendedwe asanu ndi limodzi omwe amatenga pafupifupi mphindi 10 kuti amalize, kotero sizitenga gawo lalikulu la tsiku lanu. Zomwe mungafune ndi chopukusira thovu (umu ndi momwe mungagwiritsire ntchito imodzi ngati mwangoyamba kumene kupukuta thovu) ndi gulu lotsutsa (Itsines silinena za mtundu wanji, koma kalozera wamagulu okanawa angathandize kuchepetsa zomwe mungasankhe. ).

Nayi kuwonongeka kwa machitidwe a Itsines kuphatikiza:

• Chithovu chakumbuyo chakumbuyo: Kupukuta thovu sikungokhalamverani zokhutiritsa kwambiri; imatha kusokoneza msana ndi mfundo zina, ndikuwongolera kaimidwe kanu.
• Resistance band yowonjezera: Kusuntha uku kumakhudza ma pecs, malinga ndi positi ya Itsines. Mitengo yanu imagwira ntchito yofunika kwambiri pakukhala kwanu, kuthandizira scapula (tsamba lamapewa) ndi mgwirizano wamapewa.
• Kukaniza gulu phewa kasinthasintha: Kutembenuza mapewa kumatsegula mapewa anu ndi chifuwa, zomwe zingathandize kuthetsa zotsatira za kugwa.
• Resistance band face kukoka: Kukoka kumaso kumamanga kumtunda kumbuyo) mphamvu, zomwe zimathandiza kuti mapewa anu azikhala pamalo oyenera (ganizirani: kumbuyo ndi pansi). Ndi gawo lofunika kwambiri pomanga unyolo wolimba wakumbuyo (aka kumbuyo kwa thupi lanu), zomwe zingapangitse kuti mukhale bwino.
• Resistance band kasinthasintha wakunja: Kusuntha kumeneku kumapangitsa kuti minofu yanu ikhale yoyenda bwino yomwe imathandiza kuti thupi likhale labwino komanso kuti likhale labwino paphewa, malinga ndi American College of Sports Medicine's (ACSM) Health and Fitness Journal.
• Fundo yolimbikira yokhotakhota mzere: Mizere yopingasa imathandizira kuti pakhale mphamvu pakati pa kumbuyo ndi kutsogolo kwa thupi lanu. Kuphatikiza pakulimbitsa kumbuyo ndi ma biceps, mizere yopindidwa imathandizira kukoka mapewa kumbuyo ndikukhazikika kwakanthawi.

Kaya mumakhala 9 mpaka 5 kapena ngati lingaliro loyima mowongoka pang'ono, machitidwe a Itsines ndi njira yosavuta yolimbikitsira kaimidwe kabwinoko.

Onaninso za