Masewera a Mini-Barbell awa ochokera ku Kelsey Wells Adzakuyambitsani Ndi Kukweza Kwambiri

Zamkati

• 5-Sungani Thupi Lonse Laling'ono Lolimbitsa Thupi Lalikulu
• Kutha
• Mzere Wopindika
• Sumo Squat
• Atolankhani Amapewa
• Triceps Kankhani-Up
• Onaninso za

Tidakumana koyamba ndi blogger ya My Sweat Life olimba Kelsey Wells, tinali otanganidwa ndi uthenga wake ku #screwthescale ndikuyang'ana pazinthu zomwe zimakhala zofunikira kumapeto kwa kusintha kwa thanzi: thanzi ndi chisangalalo. M'malo mokhazikika pa chiwerengerocho, Wells adayang'ana ulendo wake pakupeza mphamvu, luso, ndi chipiriro. Tsopano, monga mphunzitsi wa pulogalamu ya Kayla Itsines, SWEAT, Wells akuthandiza amayi ambiri kusintha matupi awo potsatira malingaliro ake "mphamvu pa sikelo". (Ndipo akupitirizabe kusunga zenizeni panjira, kukumbutsa amayi kuti adzichitire chifundo komanso kuti asayesere kuchita masewera olimbitsa thupi.)

Pulogalamu yake ya PWR (ndi pulogalamu yake yatsopano ya PWR 3.0, yomwe imaphatikizapo masabata 36 olimbitsa thupi motengera kulemera) imangonena za kujambula minofu yowonda ndi mphamvu - ndipo kutchuka kwake ndi umboni wakuti ndi amayi angati omwe amafunitsitsa kunyamula zolemera kwambiri. (Chifukwa, monga a Wells ananenera, akatumba) ndi achigololo. Ndipo ngakhale atazindikira kapena ayi, azimayi ambiri omwe akuyang'ana kuti achepetse kuchepa akufunanso kuti akhale ndi minofu.)

Kwa omwe angoyamba kumene kunyamula zolemetsa, Wells adapanga masewera olimbitsa thupi a mini-barbell motengera pulogalamu yake yomwe ingakupangitseni kuyamba. Tsatirani kanemayo kuti mumvetsetse mawonekedwe ake. (Chotsatira: Zochita 4 Zotsika-Thupi Zochokera ku Kelsey Wells)

5-Sungani Thupi Lonse Laling'ono Lolimbitsa Thupi Lalikulu

Momwe imagwirira ntchito: Zomaliza ma 3-5 ma 10-12 obwereza.

Mudzafunika: Bokosi laling'ono, lolemetsedwa kwambiri. (Wells amagwiritsa ntchito mapaundi 40 mpaka 60 pa kabotolo kakang'ono, koma amalimbikitsa kusankha cholemetsa chomwe chili chovuta 7/10 kwa inu ndikuwonjezeka pamene mphamvu zanu ndi chidaliro chanu chikuwonjezeka.)

Kutha

A. Gwirani cholembera, mitengo yakanjedza yoyang'ana thupi. Imani ndi mapazi okulirapo pang'ono kuposa m'lifupi mwa phewa popanda kupindika pang'ono m'maondo.

B. Mangirirani m'chiuno kuti mugwadire mtsogolo, ndikubwerera m'mbuyo, kutsitsa barbell patsogolo pazitsulo.

C. Kwezani torso ndi kufinya glutes pamwamba kuti mubwerere poyambira.

Mzere Wopindika

A. Imani molunjika ndi mapazi phewa-mulifupi popanda. Gwirani barbell patsogolo pa ntchafu.

B. Bwerani mawondo ndikutsitsa thupi kumtunda mpaka madigiri pafupifupi 45 mikono itatambasulidwa pansi.

C. Poyendetsa, bweretsani kulemera kwake molunjika pachifuwa ndikumanga masamba amapewa palimodzi. Gwirani mphindi imodzi ndikubwereza. Khalani ndi mimba yolimba pochita izi.

Sumo Squat

A. Imani ndi mapazi okulirapo kupingasa phewa mosiyanitsa, zala zake zimapezeka pafupifupi madigiri a 45, barbell ikupuma pamapewa.

B. Inhale kuti mukhale m'chiuno mmbuyo ndikutsikira munyumba, osasunthika pakati komanso osalowererapo.

C. Imani pang'ono pansi, pomwe m'chiuno muli mzere ndi mawondo kapena mawonekedwe akayamba kusweka. Zipolopolo ziyenera kukhala zowongoka ndipo mawondo akuyenera kutsatira (koma m'mbuyomu) zala.

D. Exhale kuti ulowerere zidendene ndi m'mphepete mwakunja kwa phazi kuti uyime.

Atolankhani Amapewa

A. Imani ndi mapazi kutambasula m'chiuno, mawondo ofewa, komanso otenga nawo mbali. Gwirani mabelu kutsogolo kwa chifuwa pamtunda wa phewa, manja akuyang'ana kutsogolo ndi zigongono zolozera pansi.

B. Exhale pamene akukankhira barbell molunjika pamwamba (osati kutsogolo), kotero mawondo amanyamula mapewa ndipo ma biceps ali pafupi ndi makutu. Khalani pachimake chinkhoswe.

C. Sinthani mayendedwe kuti barbell itsatire njira yomweyo kubwerera poyambira.

Triceps Kankhani-Up

A. Yambani pamalo okwera kwambiri ndi mitengo ya kanjedza yocheperako kusiyana ndi phewa m'lifupi, ndikugwirizira pa barbell. Limbikitsani ma quads ndikofunikira ngati mukugwira thabwa.

B. Kokani mpweya ndi kupinda zigongono molunjika mmbuyo kuti mutsike thupi lonse nthawi imodzi kupita pansi, ma triceps omangika pafupi ndi nthiti. Imani pang'ono pamene chifuwa chili pansi pamtambo.

C. Tulutsani mpweya ndikukanikizana ndi kanjedza kuti musunthire pansi kuti mubwerere poyambira, kusuntha m'chiuno ndi mapewa nthawi yomweyo.

Onaninso za