Kulimbitsa Thupi Kulimbitsa Thupi la * Mkazi Aliyense

Zamkati

• 1a. Bridge
• 1b. Front-Side-Back Lunge Combo
• 2 a. Kugwada Rowolani Mzere
• 2b . Commando Push-Up
• 2 c. Theka Kneel Reverse Fly
• 3 a. Isometric Split Squat
• 3b. Gawa Squat
• 3c. Mgolo Wamodzi Wokha Pitani Kuti Mukalumphe
• 4. Deadlift Row yokhala ndi Reverse Lunge
• 5 a. Squat Push Press
• 5b. Bweretsani Lunge Biceps Curl
• 5c. Kukakamiza Inchworm
• Onaninso za

Njira yabwino yothetsera mkazi wanu wamkati ~ wamphamvu, wodziyimira pawokha ~? Chitani zomwe zimakupangitsani kukhala olimba AF. Thupi lathunthu, kulimbitsa mphamvu za atsikana-mwachilolezo cha Barry's Bootcamp ndi Nike Master Trainer Rebecca Kennedy-likhala ndi ma endorphins anu apamwamba komanso chidaliro chanu chidzakulirakulira. (Chotsatira: mndandanda wazinthu 20 zachilendo zomwe zimakupangitsani kukhala olimba.)

Gwirani ma dumbbells ena (omwe ndi olemera kwambiri), ikani mndandanda wanu wochita masewera olimbitsa thupi wa Beyonce, ndikupita-dziko silidzayendetsa lokha.

Momwe imagwirira ntchito: Chitani kusuntha kulikonse pa kuchuluka kwa nthawi kapena seti ndi ma reps omwe mwauzidwa. Pamapeto pake, mumayenda mozungulira mphindi 5 osapuma.

Mudzatero kufunika: Gulu lazinthu zazitali komanso zolemetsa zolemera komanso timer

1a. Bridge

A. Bodza nkhope ndi mapazi obzalidwa pansi.

B. Sindikizani zidendene pansi ndikukweza pansi, ndikubwera pa mlatho, ndikupanga mzere wolunjika kuchokera mawondo mpaka mapewa.

C. Tsekani m'chiuno pansi kuti mutsitse pansi, kenaka finyani ma glutes kuti mukweze mmwamba mpaka pamlatho.

Bwerezani kwa masekondi 45.

1b. Front-Side-Back Lunge Combo

A. Imani ndi mapazi pamodzi ndi manja mbali.

B. Pita patsogolo ndi phazi lamanja kupita kutsogolo, kutsika mpaka ntchafu yakutsogolo ikufanana ndi nthaka. Lembani phazi lamanja kuti mubwerere poyambira.

C. Tengani gawo lalikulu kumbali kuti muchepetse mzere wotsatira. Lembani phazi lamanja kuti mubwerere poyambira.

D. Bwererani mmbuyo ndi phazi lakumanja kulowa m'malo mobwerera, kutsika mpaka ntchafu yakutsogolo ikufanana ndi pansi. Lembani phazi lamanja kuti mubwerere poyambira. Ndiye 1 rep.

Bwerezani kwa masekondi 45. Bwerezani kusuntha 1a ndi 1b kachiwiri.

2 a. Kugwada Rowolani Mzere

A. Yambani pamalo apamwamba ndi manja atanyamula ma dumbbells olemera. Kutsika mpaka mawondo kuyamba.

B. Tsegulani chingwe cholondola chakumanja pambali pa nthiti, kusunga chiuno chonse.

C. Chotsani kumanja chakumanja kuti mubwerere poyambira, kenako kubwereza mbali inayo. Ndiye 1 rep.

Chitani 12 mobwereza.

2b . Commando Push-Up

A. Yambani pamalo okwera matabwa.

B. Tsikira pansi pa chigongono chakumanja, kenako kumanzere, tsopano mu thabwa lotsika.

C. Sindikizani kanjedza pansi, kenako dzanja lamanzere pansi kuti mubwerere kumtunda.

D. Kuchita kukankha-mmwamba. Ndiye 1 rep.

Chitani 12 mobwerezabwereza, ndikusinthanitsa komwe dzanja limatsogolera.

2 c. Theka Kneel Reverse Fly

A. Gwadani mwendo wakumanja ndi mwendo wakumanzere kutsogolo, phazi lathyathyathya pansi. Gwirani cholumikizira cholemera chapakatikati kudzanja lamanja ndikumangirira kutsogolo kutsogolo ndi lathyathyathya kumbuyo kotero torso ili pamakona a 45-degree. Kwezerani mkono wakumanzere kumbali kuti mulekerere.

B. Kwezani mkono wakumanja m'mbali mpaka kutalika kwa phewa, chigongono chikuyang'ana pansi ndi chigongono chopindika pang'ono. Pang'onopang'ono bwererani pamalo oyambira.

Chitani 12 mobwereza. Sinthani mbali; bwerezani. Chitani masewera atatu a 2a kudzera 2c. Pumulani kwa masekondi 60.

3 a. Isometric Split Squat

A. Imani pamalo ogawikana: mwendo wakumanzere kutsogolo ndi phazi lathyathyathya pansi, osanjikiza pa mpira wa phazi lamanja, mutanyamula zidole zolemetsa mbali.

B. M'munsi mpaka mawondo onse apindika pamakona a digirii 90 ndipo ntchafu yakutsogolo ikufanana ndi pansi. Gwirani izi kwa masekondi khumi. Ndiye 1 rep.

Chitani 12 mobwereza. Sinthani mbali; bwerezani.

3b. Gawa Squat

A. Imani pamalo ogawanika: mwendo wakumanzere kutsogolo ndi phazi lathyathyathya pansi, osanjikiza pa mpira wa phazi lamanja, mutanyamula ma dumbbells olemera mbali.

B. M'munsi mpaka mawondo onse apindika pamakona a digirii 90 ndipo ntchafu yakutsogolo ikufanana ndi pansi.

C. Onetsetsani kumapazi onse awiri kuti mubwerere poyambira.

Chitani 12 mobwereza. Sinthani mbali; bwerezani.

3c. Mgolo Wamodzi Wokha Pitani Kuti Mukalumphe

A. Imani ndi mapazi pamodzi ndi manja mbali. Tengani phazi lalikulu kumbuyo ndi phazi lamanja, ndikupinda mwendo wakumanzere kulowa mkati mozama ndikuyendetsa mkono wamanja kutsogolo.

B. Sinthani kulemera patsogolo pa phazi lakumanzere ndikudumphira pansi, ndikuyendetsa bondo lakumanja kupita ku bondo lalitali ndikusintha mikono kuti mkono wakumanzere ukhale patsogolo.

C. Gwirani pang'onopang'ono pa phazi lakumanzere ndipo nthawi yomweyo bwererani kumalo oyambira.

Chitani 12 mobwereza. Sinthani mbali; bwerezani. Chitani masewero atatu 3a mpaka 3c. Pumulani kwa masekondi 60.

4. Deadlift Row yokhala ndi Reverse Lunge

A. Imani ndi mapazi motalikirana m'lifupi mwake ndi mawondo opindika mofewa, mutagwira ma dumbbell m'mbali.

B. Gwirani kutsogolo m'chiuno mpaka torso ili pafupi kufanana pansi. Madumbbelu a mzere m'mwamba pafupi ndi nthiti, zigongono zolozera padenga, ndiye kutsika kutsogolo kwa ziboda.

C. Ndi kumbuyo kumbuyo, kwezani torso ndikusindikiza m'chiuno kuti mubwerere poyambira.

D. Bwererani kumbuyo ndi mwendo wakumanja kulowa kumbuyo, kutsika mpaka ntchafu yakutsogolo ikufanana ndi nthaka. Sindikizani phazi lakumbuyo kuti muyime, kubwerera pamalo oyambira. Bwerezani, ndikupanga mbali ina mbali inayo. Ndiye 1 rep.

Chitani 12 mobwereza. Pumulani kwa masekondi 60.

ZOCHITIKA ZONSE: Khazikitsani chowerengera kwa mphindi 5. Gwiritsani ntchito zochitika zitatu zotsatirazi kangapo mpaka nthawi ikwane.

5 a. Squat Push Press

A. Imani ndi mapazi okulirapo kuposa kutambasula m'chiuno, zolemetsa zolemera zolemera pamapewa.

B. Khalani m'chiuno mmbuyo ndikugwadira kuti muchepetse, ndikukhala olimba komanso kumbuyo.

C. Pagulu limodzi lophulika, kanikizani kumapazi kuti muyime, pogwiritsa ntchito kuthamanga kukanikiza ma belu pamwamba.

D. Pang'onopang'ono tsitsani ma dumbbells kubwerera pamapewa kuti mubwerere kumalo oyambira.

Chitani 5 mobwereza.

5b. Bweretsani Lunge Biceps Curl

A. Imani ndi mapazi limodzi ndi zipilala zazing'ono zolemera m'manja ndi mbali, mitengo ya kanjedza ikuyang'ana mkati.

B. Bwererani kumbuyo ndi mwendo wakumanja kulowa kumbuyo, kutsika mpaka ntchafu yakutsogolo ikufanana ndi nthaka, kwinaku mukugubuduza zingwe mpaka mapewa, mitengo ya kanjedza ikuyang'ana mapewa.

C. Sakanizani phazi lakumbuyo kuti mubwerere poyambira, pang'onopang'ono muchepetse ziphuphu kumbali. Bwerezani mbali inayo. Ndiye 1 rep.

Chitani 5 mobwereza.

5c. Kukakamiza Inchworm

A. Imani ndi mapazi pamodzi, mikono ndi mbali. Mangirira patsogolo m'chiuno kuti uike kanjedza pansi.

B. Yendetsani manja kutsogolo kumtunda wapamwamba. Chitani 1 kukankha-mmwamba.

C. Yendani manja kumbuyo kumapazi, kenako imani kuti mubwerere poyambira.

Bwerezani, kuwonjezera kukankha kumodzi nthawi iliyonse mpaka 5 kukankha-ups. Ex: kwa rep rep wachiwiri, pangani ma push 2, kenako ma push-up atatu, ndi zina zambiri.

Onaninso za