The Stylish New Workout Tool for Total-Body Toning — Komanso, Momwe Mungagwiritsire Ntchito

Zamkati

• Reclined Hamstring Stretch
• Relevé Plié Pulse (ndi Ubarre Finyani)
• Lunge-Lunge Lunge limodzi ndi Biceps Curl
• Onaninso za

Pokhapokha mutakhala ndi malo ochitira masewera olimbitsa thupi kunyumba (yay kwa inu!), Zida zolimbitsa thupi kunyumba mwina zili m'chipinda chanu chogona kapena osabisala mobisa pambali pa chovala chanu. Ndipo musanadziwe, ma kettlebell, zotchinga za yoga, ma dumbbell, ndi zodzigudubuza za thovu zalanda chipinda chanu kapena kukhala poyimilira pachitseko chosawoneka bwino. (Kodi mukudziwa momwe Mungamangire Malo Olimbitsa Thupi Abwino Panyumba?)

Chida chimodzi chowala chimafuna kusintha zonsezi. Poyamba, Ubarre ($ 185; bestustudio.com) imawoneka ngati chowonjezera chokongoletsera patebulo kuposa chida cholimbitsa thupi - ndipo ndizomwe Kodi Kitchen, wopanga nawo Ubarre komanso wochita masewera olimbitsa thupi, anali mu malingaliro.

"Zimakonzedwa kukhala chida chopangira masewera olimbitsa thupi," akutero Kitchen. "Mutha kukhala nayo patebulo lam'mbali kapena pa desiki ndipo sizimawononga zokongoletsa. Ndili nazo zonse mnyumba mwanga."

Golide kapena siliva wachitsulo (mitundu ina komanso kumaliza ntchito), Ubarre amapatsa chidutswa chaluso kuti mudzakhale omasuka kuchisiya, chomwe ndichofunika kwambiri. Mabelu oyimba omwe akusonkhanitsa fumbi pansi pa kama wako sakufuula kwenikweni 'ndigwiritse ntchito!', Koma Ubarre wokongola, wokhala ndi mapaundi 4- kapena 8 omwe mumadutsa tsiku lililonse-zomwe zingakupangitseni kusuntha. (Mukufuna kudzoza? Onani izi zolimbitsa thupi kunyumba.)

Ndipo momwe mumasunthira ndizokwanira kwa inu-Kusinthasintha kwa Ubarre ndi kwachiwiri kokha ku zokongola zake zamakono. Kitchen akuti Ubarre angagwiritsidwe ntchito pa Pilates, yoga, barre, komanso kupititsa patsogolo maphunziro amphamvu achikhalidwe. "Mutha kusintha kosuntha kwa thupi ngati squat kukhala thupi lathunthu mwachangu, pochita curl kapena isometric hold, ndi Ubarre," akutero a Kitchen. Kufinya kokhazikika uku kumakuthandizani kukhalabe ndi mawonekedwe abwino ndikuphatikiza pachifuwa, msana, mikono, ndi pachimake.

Pano, Khitchini imagawana njira zitatu zogwiritsira ntchito Ubarre kutambasula ndi kulimbikitsa-ziribe kanthu momwe mungakonde kuchita.

Reclined Hamstring Stretch

A. Gona pansi, mmbuyo mokhotakhota pansi ndi miyendo yotambasulidwa molunjika, mapazi opindika. Ubarre uyenera kukhala pachifuwa chako, ndi U-kutsegula kuyang'ana pansi.

B. Bweretsani bondo lakumanzere pachifuwa, gwirani malekezero a Ubarre, ndipo mutsegule kuzungulira mpira wamanzere. Kwezani mwendo wakumanzere molunjika mmwamba, kumverera kutambasula mu hamstrings. Sungani kumbuyo pansi ndi m'chiuno mozungulira. Gwirani Tambasula kwa masekondi 20, kenaka bwerezani ndi mwendo wakumanja. Ndiwoyimira m'modzi. Bwerezani katatu mbali iliyonse.

Relevé Plié Pulse (ndi Ubarre Finyani)

A. Imani ndi zidendene pamodzi, zala padera, kufinya Ubarre m'manja onse awiri kuchita pakati. Kokani mapewa kumbuyo ndikukweza zidendene mainchesi angapo kuchokera pansi.

B. Yambani kupindika, kugwada pansi kuti mugwire pansi kwinaku mukutsimikiza kuti mawondo akuyenda mofanana ndi zala zakumiyendo, zidendene zotsalira. Pepani pang'ono inchi, kutsika inchi, kuyang'ana kuyang'ana kwamiyendo ndi kupumira kumawongoleredwa. Bwererani mobwerezabwereza 30, kenako pumulani. Pangani seti 2 zina. (Monga kusuntha uku? Ndiye mungakonde Kulimbitsa Thupi kwa At-Home Barre.)

Lunge-Lunge Lunge limodzi ndi Biceps Curl

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A. Yendani kutsogolo ndi mwendo wakumanja, ndikupanga makona a digirii 90 ndi mawondo onse. Kugwira Ubarre kudzanja lamanja, onjezani mkono molunjika kutsogolo kwa thupi.

B. Sungani mawonekedwe a lunge, ndi kupindika Ubarre molunjika thupi, ndikupanga ngodya ya madigiri 90 ndi chigongono. Mukamaliza kubwereza 15 mbali iliyonse, pumulani, kenako pangani ma seti ena awiri. .

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