Workout Yovuta ya Mini Resistance Band yochokera ku "Revenge Body" Wophunzitsa Ashley Borden

Zamkati

• Mlatho wa Glute wa Mwendo Umodzi
• Kutembenuza Kwamapewa Kunja (Thumbs Up)
• Kusinthasintha Kwa Paphewa (Thumbs Out)
• Alternating Plank Tap
• Side Bridge ndi Lateral Band Kokani
• Gulu Lankhondo
• Mawa Wabwino ndi Mini Band pa Ankles
• Onaninso za

Magulu okhazikika okhazikika nthawi zonse adzakhala ndi malo ochitira masewera olimbitsa thupi -kapena timagulu tating'onoting'ono, zida zokulirapo za zida zolimbitsa thupi zikupeza hype pompano. Chifukwa chiyani? Iwo ndi abwino kutseguka mozungulira akakolo, ntchafu, ndi mapazi kuti muthe kulimbitsa thupi lamisala popanda kulemera kofunikira. (Ingoyang'anani zolimbitsa thupi za mini band kuchokera ku LIT Method kuti muwone chifukwa chake.)

Celeb katswiri wazolimbitsa thupi komanso Thupi lobwezera Wophunzitsa Ashley Borden ali ndi masewera olimbitsa thupi a mini band omwe amawotcha miyendo yanu ndi matako, zedi, koma adzagundanso mikono ndi pachimake, nawonso. Konzekerani magulu anu (ndi ma buns), penyani chiwonetsero chake chikuyenda pamwamba, ndikuyamba kugwira ntchito. (Bonasi: Onani maupangiri apamwamba a Ashley Borden ochepetsa thupi.)

Mufunika: Magulu awiri osakanikirana ndi mphasa (ngati mukufuna)

Momwe imagwirira ntchito: Chitani chizolowezi chonse mpaka thupi lonse litenthedwe, kapena kubwereza kanayi kwathunthu kuti muchite masewera olimbitsa thupi. Pumulani pang'ono momwe mungathere pakati paulendo uliwonse.

Mlatho wa Glute wa Mwendo Umodzi

A. Gonani pansi ndi mapazi mosalala, mawondo akuloza, ndi kabandi kakang'ono mozungulira miyendo yonse mainchesi angapo pamwamba pa mawondo. Kanikizani ma triceps pansi pafupi ndi nthiti (mikono yakutsogolo ikufikira padenga), ndikukulitsa mwendo wakumanzere. Awa ndi malo anu oyambira.

B. Gwirani ma glutes, exhale, ndi kukanikiza phazi lakumanja kuti mukweze chiuno kuchokera pansi, kupanga mzere wowongoka kuchokera pamapewa mpaka mawondo. Gwirani mwendo wakumanzere pamzere ndi ntchafu yakumanja.

C. Pepetsani m'chiuno kuti mubwerere poyambira.

Chitani maulendo 10 mbali iliyonse.

Kutembenuza Kwamapewa Kunja (Thumbs Up)

A. Gonani pansi ndi mapazi mosalala, mawondo akuloza m'mwamba. Kanikizani ma triceps pansi pafupi ndi nthiti (mikono yotambasulidwa ku denga) ndi gulu laling'ono kuzungulira mawondo onse awiri. Pangani zibakera ndi manja kuti zala zanu ziloze mmwamba.

B. Kukweza chifuwa ndi kufinya mapewa pamodzi, gwedezani manja onse kumbali, ngati kuti mukuyesera kutembenuza manja anu pansi.

C. Bwererani poyambira, kuwongolera kukoka kwa gululo.

Chitani 10 reps.

Kusinthasintha Kwa Paphewa (Thumbs Out)

A. Gona chafufumimba pansi ndi mapazi athyathyathya, mawondo akulozera mmwamba. Onetsetsani triceps pansi pafupi ndi nthiti (mikono yakutsogolo yolowera kudenga) ndi mini band mozungulira manja onse awiri. Pangani mawonekedwe a "zala zazikulu zakumaso" ndi manja anu awiri koma, nthawi ino, tembenuzani manja kuti alowetse mbali.

B. Kusunga chifuwa chokwera ndikufinya masamba amapewa palimodzi, tambitsani manja anu onse kumbali, ngati kuti mukufuna kufikira pansi.

C. Bwererani poyambira, kuwongolera kukoka kwa mini band.

Chitani 10 reps.

Alternating Plank Tap

A. Yambani pamalo apamwamba ndi mapewa pamanja ndi mini band mozungulira manja onse ndi mini band mozungulira mawondo onse awiri ndi mapazi mainchesi angapo.

B. Kusunga m'chiuno mokhazikika, dinani phazi lamanja kumbali.

C. Bwererani kumalo oyambira, kenaka bwerezani ndi phazi lakumanzere. Pitirizani kusinthana.

Chitani maulendo 10 mbali iliyonse.

Side Bridge ndi Lateral Band Kokani

A. Yambirani pa thabwa lakumbali, ndikumangirira pa chigongono chakumanja ndi kunja kwa phazi lakumanja. Mkono wakumanja uyenera kukhala wopindika mpaka torso, chikhatho cha kanjedza chopanikizidwa pansi, ndi gulu laling'ono lokulungidwa pamkono. Gwirani mbali ina ya gululo ndi dzanja lamanzere. Awa ndi malo anu oyambira.

B. Exhale, ndi mzere kumanzere chakumaso molunjika kumbuyo, kukoka dzanja lamanzere kupita m'chiuno chakumanzere.

C. Bwererani poyambira, kuwongolera kukoka kwa mini band.

Bwerezani kwa masekondi 20 mbali iliyonse.

Gulu Lankhondo

A. Imani ndi mapazi m'lifupi m'lifupi popanda kachingwe kakang'ono mozungulira miyendo yonse mainchesi angapo pamwambapa.

B. Khalani mmbuyo mu squat, nthawi yomweyo mufikitse mikono kutsogolo mpaka kutalika kwa mapewa ndikukankhira mawondo m'mbali motsutsana ndi gulu laling'ono. Yesetsani kutsika mpaka ntchafu zikufanana ndi nthaka.

C. Bwererani pamalo oyambira, ndikukankhirabe mawondo motsutsana ndi gulu laling'ono, ndikufinya ma glutes pamwamba.

Chitani 10 reps.

Mawa Wabwino ndi Mini Band pa Ankles

A. Imani ndi mapazi m'lifupi m'lifupi popanda kachingwe kakang'ono mozungulira mwendo wonsewo. Manja kumbuyo kwa mutu ndi zigongono zoloza mbali ndi mawondo ndizofewa.

B. Yendani m'chiuno ndikukankhira mchira kunja kuti upinde kutsogolo. Sungani batani lamimba kulowera kumbuyo ndi kumbuyo mosabisa.

C. Exhale ndikukankhira zidendene kuti mubwerere poyambira.

Chitani 10 reps.

Onaninso za