The Kayla Isines 28-Mphindi Zonse Zolimbitsa Thupi Lolimbitsa Thupi

Zamkati

• Dera 1
• Squat ndi Press
• Kukanikiza kolakwika
• X Okwera Mapiri
• Molunjika-Mwendo Jackknife
• Dera 2
• Kusintha kwa Barbell Lunge
• Mzere Wowongoka
• X Plank
• Panjinga Yamanja-Mwendo ABS
• Onaninso za

Kukongola kwa Kayla Itsines 'Bikini Body Guide (ndi mapulani ena ofanana plyometric ndi bodyweight-lolunjika) ndi kuti mukhoza kuchita iwo kwenikweni kulikonse. Koma panali chinthu chimodzi chofunikira chomwe chinasowa: Zomwe muyenera kuchita mukakhala pa masewera olimbitsa thupi ndipo mufuna kugwiritsa ntchito zida kapena mukufuna kuphunzitsira zolemera muntchito yanu. (Ndipo musawope kusankha chinthu cholemera, ngati mukufuna kuwona zotsatira mofulumira.) Ndicho chifukwa chake Kayla anaganiza zopanga pulogalamu yatsopano yolemetsa, BBG Stronger pa pulogalamu yake ya SWEAT-yomwe imaphatikizapo makina (monga chosindikizira cha mwendo ndi zingwe) ndi zolemera. Mabwalo othamanga kwambiri a mphindi 28 amagwiritsa ntchito kukana, mphamvu, ndi masewera olimbitsa thupi omanga minofu ndipo ndi oyenera kwa omwe angoyamba kumene komanso odziwa masewera olimbitsa thupi.

Chifukwa chake, kuti timveko pulogalamu yake yatsopanoyi, tidamupempha kuti apange kulimbitsa thupi koyambirira kwa mphindi 28 zolimbikitsidwa ndi pulogalamu yake ya BBG Stronger, kuphatikiza barbell, kettlebell, ndi dumbbell. (Kenako, onani mikono isanu ya Kayla ndi abs.)

Momwe imagwirira ntchito: Yambani pokhazikitsa nthawi yanu kwa mphindi zisanu ndi ziwiri ndikukonzekera kumaliza zochitika mu Circuit 1 nthawi zambiri momwe mungathere nthawiyo isanathe. Mukamaliza, tengani masekondi 30 mpaka 60. Bwezeraninso chowerengera chanu kukhala mphindi zisanu ndi ziwiri ndikumaliza Circuit 2 mochuluka momwe mungathere mpaka chowerengera chanu chizime. Bweretsani Maulendo 1 ndi 2 ndi magawo omwe apatsidwa pakati pa mphindi zonse 28. (Ngakhale cholinga chanu ndikumaliza kuchita masewera olimbitsa thupi mwachangu, kumbukirani kukhala ndi mawonekedwe oyenera.)

Dera 1

Squat ndi Press

A. Gwirani cholembera ndi mitengo ya kanjedza yoyang'ana patali ndi thupi, ndikubzala mapazi onse pansi pang'ono kutambalala kupyola phewa. Bweretsani barbell patsogolo ndikukwera m'mimba. Awa ndiye malo oyambira.

B. Kuyang'ana molunjika kutsogolo, pindani m'chiuno ndi mawondo, kuonetsetsa kuti mawondo amakhalabe ogwirizana ndi zala zakuphazi. Pitirizani kugwada mpaka ntchafu zikufanana ndi pansi. Onetsetsani kuti chakumbuyo chimatsalira pakati pa 45 mpaka 90 digiri mpaka m'chiuno.

C. Kokani zidendene ndikutambasula mawondo kuti mubwerere poyambira, ndikugwiritsanso ntchito minofu ya phewa ndi mkono kutambasula zigongono ndikusindikiza barbell pamwamba pamutu. Mikono iyenera kukhala yogwirizana ndi makutu kumbali zonse za mutu.

D. Pindani zigongono kuti mutsitse barbell poyambira.

Chitani 12 mobwereza.

Kukanikiza kolakwika

A. Ikani manja anu pansi pang'ono kutambalala pang'ono kuposa phewa palimodzi ndikubzala mapazi awiri kumbuyo kwanu, kupumula pamiyendo yamiyendo. Awa ndiye malo oyambira.

B. Kutenga masekondi atatu athunthu, ikani zigongono ndikutsitsa pansi mpaka mikono itapangika ngodya ziwiri-90, kuwonetsetsa kuti mukubwerera molunjika ndikukhazikika m'mimba.

C. Kutenga sekondi imodzi, kukankhira pachifuwa ndikukulitsa manja kuti mukweze thupi kubwerera pomwe poyambira.

Chitani 10 reps.

X Okwera Mapiri

A. Ikani manja anu onse pansi paphewa-mulifupi ndi mapazi onse pamodzi kumbuyo kwanu, kupumula pa mipira ya mapazi. Awa ndiye malo oyambira.

B. Kuyika phazi lakumanzere pansi, pindani bondo lamanja ndikubweretsa pachifuwa ndikulowera chigongono chakumanzere. Lonjezani mwendo wakumanja ndikubwerera poyambira. Kenako, sungani phazi lanu lakumanja pansi, pindani bondo lakumanzere ndikubweretsa pachifuwa ndikulowera chigongono chakumanja. Kwezani mwendo wakumanzere ndikubwerera kumalo oyambira.

C. Pitirizani kusinthana pakati kumanja ndi kumanzere. Pang'onopang'ono onjezani liwiro, kuwonetsetsa kuti mwendo woyenda sukugwira pansi.

Chitani 40 kubwereza (20 mbali iliyonse).

Molunjika-Mwendo Jackknife

A. Gona chagada ndi mikono yonse yotambasulidwa pamwamba pamutu, ndikugwira dumbbell ndi manja onse awiri. Limbikitsani minofu ya m'mimba pojambula batani la m'mimba moyang'ana msana.

B. Kusunga mapazi pamodzi, kwezani miyendo pansi kuti apange ngodya ya madigiri 90 ndi chiuno. Nthawi yomweyo, bweretsani cholumikizira kumapazi, ndikunyamula pang'onopang'ono mutu, masamba amapewa, ndi torso pansi.

C. Gwirani mwachidule malowa kenako pang'onopang'ono tsitsani miyendo ndi mikono mpaka onse atakhala pansi pang'ono.

Chitani 15 kubwereza.

Dera 2

Kusintha kwa Barbell Lunge

A. Bwinobwino kuyika chitsulo pamapewa kumbuyo kwa mutu ndikubzala mapazi awiri pansi pang'ono kutalikirapo kuposa mulifupi paphewa.

B. Mosamala tenga phazi lalikulu kubwerera kumbuyo ndi phazi lamanja. Mukamabzala phazi pansi, pindani mawondo anu mpaka madigiri 90, kuonetsetsa kuti kulemera kwake kumagawidwa pakati pa miyendo yonse. Ngati zachitika bwino, bondo lakumaso liyenera kulumikizidwa ndi bondo komanso bondo lakumbuyo liyenera kukhala likungoyenderera pansi.

C. Lonjezerani mawondo onse ndikupita patsogolo ndi phazi lamanja kuti mubwerere poyambira.

D. Bwerezani mbali inayo, kulowera kumalo osungira ndi phazi lamanzere. Pitirizani kusinthana mbali.

Chitani 20 reps (10 mbali)

Mzere Wowongoka

A. Gwirani kettlebell ndi manja onse awiri ndipo zikhato zikuyang'ana pansi, ndipo bzalani mapazi onse pansi motalikirana motalikirana motalikirana ndi mapewa. Ndi mikono yotambasula, gwirani kettlebell kutsogolo kwa thupi. Awa ndiye malo oyambira.

B. Pogwiritsa ntchito minofu ya m'mapewa ndi m'manja, pindani zigongono kunja ndi mmwamba kuti kettlebell ifike pachifuwa. Pewani "kugwedeza" mapewa pojambula masamba amapewa kumbuyo ndi kumbuyo. Onjezani zigongono kuti mubwerere poyambira.

Chitani 12 mobwereza.

X Plank

A. Ikani manja anu pansi pang'ono kutambalala pang'ono kuposa phewa m'lifupi ndi mapazi onse pamodzi kumbuyo kwanu, kupumula pa mipira ya mapazi. Awa ndiye malo oyambira.

B. Pokhala ndi msana wowongoka ndikukhazikika m'mimba, masulani dzanja lamanja ndi phazi lakumanzere ndikuzibweretsa pamodzi pansi pa torso. Bwererani pamalo oyambira.

C. Bwerezani pogwiritsa ntchito dzanja lamanzere ndi phazi lakumanja. Pitilizani kusinthana kumanja ndi kumanzere kwa nthawi yomwe mwasankha.

Chitani 20 kubwereza (10 mbali).

Panjinga Yamanja-Mwendo ABS

A. Gona chagada chagada pa mphasa ya yoga yotambasula mapazi patsogolo panu. Bend zigongono kuti muike manja kumbuyo kwa mutu. Kwezani miyendo yonse, mutu, ndi mapewa mofatsa kuchoka pansi. Awa ndiye malo oyambira.

B. Pindani mwendo wakumanja kuti bondo lilowe pachifuwa. Kwezani mwendo wakumanja kuti mubwerere pamalo oyamba. Lembani theka la kuchuluka kwa ma reps mbali imodzi, kenako malizitsani otsalira mbali inayo. (Mukadziwa izi, pindani kupindika ndi thupi lakumtunda. Mwachitsanzo, mukamabweretsa bondo lamanja pachifuwa, pindani kumtunda kumanja kuti likwaniritse chigongono chakumanzere.)

Chitani 24 kubwereza (12 mbali iliyonse).

Onaninso za