Ndondomeko Yoyeserera Sabata Iliyonse yochokera ku Kayla Itsines Imatenga Guesswork Kuchita Zolimbitsa Thupi

Mlembi: Ellen Moore

Tsiku La Chilengedwe: 11 Jayuwale 2021

Sinthani Tsiku: 20 Novembala 2024

Ndondomeko Yoyeserera Sabata Iliyonse yochokera ku Kayla Itsines Imatenga Guesswork Kuchita Zolimbitsa Thupi - Moyo

Zamkati

Kayla Isines 'At-Home BBG Weekly Workout Plan
Ndandanda
Lolemba: Low-Body Workout
Dera 1
Double-Pulse Squat
Kulumpha Jacks
Bweretsani Lunge
X-Mountain Kukwera
Dera 2
Mlatho wa Glute wa Mwendo Umodzi
Ab njinga
Side Plank
Lachiwiri: LISS
Lachitatu: Kulimbitsa Thupi Lapamwamba
Dera 1
Plank Jacks
Ikani Kutsika
Jackknife Wopindika Mwendo
Mbali Yapafupi ndi Kukweza M'chiuno
Dera 2
X-thabwa
Push-Up-Pulse-Up
Kupotoza kwa Russia
Flutter Kukankha
Lachinayi: LISS
Lachisanu: Kulimbitsa Thupi Lathunthu
Dera 1
Pop Squat
Kuyenda kwa Kombo ndi Kukankha
Mwendo Wowongoka ndi Wowongoka Umakweza
Reverse Lunge ndi Kugwada Mmwamba
Dera 2
X-thabwa
Burpee
Kupotoza ku Russia
Lateral Lunge
Loweruka: unsankhula Abs Challenge
Dera
Commando
X-Mountain Kukwera
X-Plank
Side Plank ndi Oblique Crunch
Jackknife Wopindika Mwendo
Lumo
Lamlungu: Tsiku Lopumula
Onaninso za

Palibe ma dumbell? Palibe vuto. Simukudziwa kuti ndi masiku angati pa sabata kuti mugwire ntchito? Osatupa thukuta. Kayla Itsines wakupangirani malingaliro onse kwa inu. Woyambitsa wa SWEAT adapanga pulogalamu ya kunyumba ya BBG yokhazikika ya Maonekedwe owerenga, ndipo ngati mwakhala mukuvutika kuti musagwirizane ndi zolimbitsa thupi zanu panthawi yokhala kwaokha, dongosololi likuthandizani! (Kuphatikiza apo, mwawona kuti ayambitsanso pulogalamu yatsopano ya BBG Zero Equipment pa pulogalamuyi? Ndizabwino pantchito iliyonse-kulikonse.)

Zikafika pakukula ndi thanzi lanu (ziribe kanthu cholinga chanu), kusasinthasintha kumalamulira kwambiri. Koma, mungatani kuti mukhale ndi chizoloŵezi cholimbitsa thupi ngati simukudziwa kumene mungayambire? Kuphatikiza apo, pali mwayi woti pulogalamu yanu yochita masewera olimbitsa thupi yaponyedwa pazenera mu 2020 chifukwa cha mliri wa coronavirus komanso kutsekedwa kwotsatira kwa masewera olimbitsa thupi.

Ndipamene dongosolo lapaderali la Itsines limabwera. Imakuganizirani ndipo imakwirira maziko onse ndi kusakanikirana kwa cardio otsika kwambiri, kuphunzitsidwa kukana thupi, ndikuchira kwa sabata lolimbitsa thupi lolimbitsa thupi. Gawo labwino kwambiri? Zolimbitsa thupi zonse ndi mphindi 30 kapena kuchepera, zomwe zimapangitsa kuti zikhale zosavuta kuti zigwirizane ndi zomwe dongosolo lanu likuwoneka masiku ano.

Kaya ndinu woyamba kapena mwabwereranso kumalo olimbitsa thupi, dongosololi lili ndi kena kake kwa aliyense ndipo limatengera kuyerekezera konse mu equation. Kuonjezera apo, mukhoza kubwereza ndondomeko yolimbitsa thupi ya mlungu ndi mlungu nthawi zambiri momwe mukufunira. Ngati ziyamba kumva zophweka, yesani kuwonjezera ma reps ena, kapena kuchepetsa nthawi yopuma. (Zogwirizana: Kodi Ndi Nthawi Yosintha Njira Yanu Yolimbitsa Thupi?)

Kayla Isines 'At-Home BBG Weekly Workout Plan

Ndandanda

Lolemba: Thupi Lapansi
Lachiwiri: LISS
Lachitatu: Thupi Lapamwamba
Lachinayi: LISS
Lachisanu: Thupi Lonse
Loweruka: Express Abs Challenge
Lamlungu: Tsiku Lopumula

Momwe imagwirira ntchito: Thupi lirilonse lakumunsi, lapamwamba, komanso thupi lathunthu limakhala lalitali mphindi 28 ndipo limapangidwa ndi ma circuits awiri, aliwonse omwe amachita masewera olimbitsa thupi anayi.

Kulimbitsa thupi kulikonse kumatsata njira yofanana: Khazikitsani chowerengera mphindi 7 ndikumaliza kuzungulira 1 nthawi zambiri momwe mungathere.Pumulani kwa mphindi imodzi, ndipo chitani zomwezo ku Circuit 2. Yang'anani pa fomu yanu ndipo musaiwale kutentha ndi kuziziritsa.

Pa masiku otsika kwambiri a mtima (LISS) Itsines amalimbikitsa kuyenda, kupalasa njinga, kapena kusambira kwa mphindi 30-60. Pa masiku opuma, Itsines amalimbikitsa kwambiri kwenikweni kuyang'ana pa kuchira. Izi zikutanthauza kuti kutambasula kapena kuyenda pang'ono, koma palibe zovuta zina zosafunikira. (Onani: Momwe Mungapumulire Moyenera Kuchita Kulimbitsa Thupi)

Lolemba: Low-Body Workout

Dera 1

Double-Pulse Squat

A. Yambani pamalo oimirira ndi mapazi phewa m'lifupi.

B. Lembani ndi kulimba pachimake. Yang'anani kutsogolo, pindani m'chiuno ndi mawondo, kuonetsetsa kuti mawondo amakhalabe ogwirizana ndi zala. Pitirizani kugwada mpaka ntchafu zikufanana ndi nthaka. Kumbuyo kuyenera kukhala pakati pa 45- mpaka 90-degree angle mpaka m'chiuno.

C. Kankhirani zidendene ndikukulitsa miyendo pang'ono.

D. Phimbani mawondo ndikubwerera ku malo a squat.

E. Exhale. Pendani zidendene ndikukulitsa miyendo kuti mubwerere poyambira.

Bwerezani mobwerezabwereza 12.

Kulumpha Jacks

A. Imani ndi mapazi pamodzi ndi manja mbali. Awa ndi malo anu oyambira.

B. Dumpha mapazi onse panja kuti akhale okulirapo kuposa chiuno chanu. Nthawi yomweyo, kwezani mikono pamwamba.

C. Lumphani mapazi onse mkati, pansi mikono, ndikubwerera kumalo oyambira.

Bwerezani 20 kubwereza.

Bweretsani Lunge

A. Imani ndi mapazi pamodzi ndi manja atagwirana kutsogolo kwa chifuwa. Awa ndi malo anu oyambira.

B. Lembani ndi kutenga phazi lalikulu kumbuyo ndi phazi lamanja, kusunga chiuno kutsogolo kutsogolo ndi m'chiuno osalowerera ndale. Kutsika mpaka miyendo yonse ipindike pamakona a digirii 90, ndikusunga chifuwa chachitali komanso pachimake. Kulemera kuyenera kugawidwa pakati pa miyendo yonse.

C. Exhale ndikusindikizira pakati pa phazi ndi chidendene cha phazi lamanzere kuti muime, ndikuponda phazi lakumanja kuti mukakumane ndi kumanzere. Pitirizani kusinthana mbali zonse.

Bwerezani kwa 24 kubwereza; 12 mbali iliyonse.

X-Mountain Kukwera

A. Ikani manja anu onse pansi, paphewa m'lifupi, ndi mapazi onse pamodzi kumbuyo kwanu. Awa ndi malo anu oyambira.

B. Kuyika phazi lakumanzere pansi, pindani bondo lamanja ndikubweretsa pachifuwa ndikulowera chigongono chakumanzere. Kwezani mwendo wakumanja ndikubwerera kumalo oyambira.

C. Kuyika phazi lamanja pansi, pindani bondo lamanzere ndikubweretsa pachifuwa ndikulowera chigongono chakumanja. Lonjezani mwendo wamanzere ndikubwerera poyambira.

D. Pitilizani kusinthana kumanja ndi kumanzere. Pang'onopang'ono onjezerani liwiro, kuonetsetsa kuti mwendo wosuntha sukhudza pansi.

Bwerezani kwa 24 kubwereza; 12 pa mbali.

Dera 2

Mlatho wa Glute wa Mwendo Umodzi

A. Gona pansi ndi kuyamba pa mlatho wapansi. Kwezani mwendo umodzi molunjika m'mwamba ndipo pang'onopang'ono pitilizani chidendene china. Awa ndi malo anu oyambira.

B. Lembani mpweya, tulutsani mpweya, ndikukweza mchiuno mosalola kuti m'munsi mmbuyo mugwere, ndikukhazikitsa chingwe cha mchira.

C. Lembani ndi kutsitsa mafupa a chiuno kubwerera pansi pang'onopang'ono ndi kuwongolera.

Bwerezani kwa 24 kubwereza; 12 pa mbali.

Ab njinga

A. Bodza kumbuyo mutu utakwezedwa ndi manja kumbuyo kwamakutu anu. Bwerani mawondo kuti ntchafu zili pamtunda wa madigiri 90 mpaka m'chiuno.

B. Kwezani mwendo wakumanja kuti ukhale pakona ya digirii 45 kuchokera pansi. Nthawi yomweyo bweretsani bondo lakumanzere pachifuwa.

C. Nthawi yomweyo yonjezerani mwendo wakumanzere ndikubweretsa bondo lamanja pachifuwa kuti muyambe kuyenda.

D. Mutatha kumvetsetsa, pindani thupi lakumtunda kuti bondo likumane ndi chigongono chosiyana.

Bwerezani kubwereza 40; 20 mbali iliyonse.

Side Plank

A. Yambani mwagona mbali imodzi. Kwezani chigongono chimodzi, mapazi atakhazikika pamwamba pa wina ndi mnzake

B. Kwezani chiuno kuti thupi lanu likhale mzere wowongoka. Lonjezerani mkono mpaka padenga. Gwirani.

Gwirani masekondi 60; Masekondi 30 mbali.

X-Hop

A. Imani ndi mapazi m'lifupi m'lifupi. Yang'anani kutsogolo, pindani m'chiuno ndi mawondo, kuonetsetsa kuti mawondo amakhalabe ogwirizana ndi zala zanu.

B. Pitirizani kugwada mpaka ntchafu zikufanana ndi nthaka ndikubwezeretsani pamtunda wa 45 mpaka 90 digiri.

C. Limbikitsani thupi mmwamba. Onjezani ndikukhazikitsanso miyendo kuti ifike pamalo opota. Mwendo wakumanzere uyenera kukhala kutsogolo ndi mwendo wakumanja kubwerera. Kulemera kuyenera kugawidwa chimodzimodzi pakati pa miyendo yonse.

D. Limbikitsani thupi kumtunda kachiwiri. Onjezani ndikukhazikitsanso miyendo yonse kuti ibwererenso pamalo osokonekera. Pitirizani kusinthana pakati pa mayendedwe a lunge ndi squat. Kuyenda kulikonse kwa mapazi ndikofanana ndi kubwereza kumodzi.

Bwerezani 20 kubwereza.

Lachiwiri: LISS

Ganizirani za LISS ngati chosiyana ndi HIIT. Pazolimbitsa thupi zanu za LISS, mudzafuna kuyang'ana kwambiri zolimbitsa thupi zotsika m'malo mothamanga mwachangu. Izi zikutanthauza kuti kugunda kwa mtima wanu kuyenera kukhazikika nthawi yonse yolimbitsa thupi. Zochita monga kupalasa njinga wamba, kuyenda, ndi kukwera njinga zitha kugwira ntchito pano. Ndizochepa pazochitika zenizeni komanso zamphamvu yobwezeretsa. Bonasi: Kafukufuku wina akuwonetsa kuti maphunziro a LISS ndiwothandiza kwambiri kuposa HIIT ikafika pakuwongolera kugawa mafuta. (Onani malingaliro ena okhazikika a cardio kukuthandizani kuti muyambe.)

Lachitatu: Kulimbitsa Thupi Lapamwamba

Dera 1

Plank Jacks

A. Yambani pamwamba.

B. Mawondo otambalala otambalala kuposa chiuno osalola matako kutumphuka pamwamba pamapewa.

C. Bwererani mwachangu mapazi kubwerera ndikubwerera poyambira.

Bwerezani 20 kubwereza.

Ikani Kutsika

A. Ugone m'mimba manja atambasulidwa kutsogolo. Kankha miyendo kumbuyo ndikuloza zala zako pansi. Bweretsani mikono mthupi ndikuwayika mbali zonse za chifuwa.

B. Kankhirani pachifuwa ndikutambasula manja kuti mukweze thupi ndikukweza. Sungani molunjika kumbuyo ndikukhazikika pamimba yam'mimba.

C. Pepani thupi pansi ndikutambasula manja patsogolo panu.

Bwerezani mobwerezabwereza 12.

Jackknife Wopindika Mwendo

A. Bodza kumbuyo, mikono ikutambasulidwa pamwamba. Yambitsani pakati ndikukweza miyendo pang'ono. Awa ndi malo anu oyambira.

B. Ikani mpweya, gwadani mawondo ndikuwakokera m'chifuwa. Mapazi azikhala limodzi. Nthawi yomweyo, bweretsani mikono kumapazi, mukukweza mutu pang'onopang'ono ndikubweretsa masamba ndi thunthu pamphasa.

C. Tulutsani ndi kutsitsa manja anu, onjezerani miyendo yanu kuti mubwerere pamalo oyambira, koma osatsitsa pansi.

Bwerezani 15 kubwereza.

Mbali Yapafupi ndi Kukweza M'chiuno

A. Gona mbali imodzi. Gwirizanani pa chigongono chimodzi, sungani thupi molunjika, mapazi atapanikizana pamwamba pa mnzake, m'chiuno mwakwezeka.

B. Chepetsani pang'onopang'ono mpaka ntchafu isakhudze pansi, kenaka kwezani m'mwamba.

Bwerezani kubwereza 24; 12 pa mbali

Dera 2

X-thabwa

A. Yambani pamalo omata ndi manja pang'ono pang'ono kuposa kupingasa paphewa ndi mapazi pamodzi. Awa ndi malo anu oyambira.

B. Mukamayang'ana kumbuyo ndikukhazikika pakatikati, tulutsani dzanja lamanja ndi phazi lamanzere ndikuzisonkhanitsa pansipa pamutu. Bwererani pamalo oyambira.

C. Bwerezani pogwiritsa ntchito dzanja lamanzere ndi phazi lamanja. Pitirizani kusinthana pakati kumanja ndi kumanzere kwa nthawi yodziwika.

Bwerezani kubwereza 24; 12 pa mbali.

Push-Up-Pulse-Up

A. Yambani pokankhira mmwamba ndi manja pang'ono pang'ono kuposa kupingasa phewa palimodzi ndi mapazi limodzi. Awa ndi malo anu oyambira.

B. Kokani mpweya, pindani zigongono ndikutsitsa torso pansi mpaka mikono ipanga makona awiri a digirii 90. Sungani molunjika kumbuyo ndikulimba.

C. Kankhirani pachifuwa ndi kutambasula manja pang'ono. Bend zigongono kuti mubwerere kukakweza malo. Malizitsani gululi lotchedwa "pulse" kawiri konse.

D. Tulutsani ndi kukankhira pachifuwa, onjezani mikono, ndikubwerera poyambira.

Bwerezani mobwerezabwereza 10.

Kupotoza kwa Russia

A. Khalani pamphasa ndi manja anu m'manja patsogolo pa chifuwa. Bwerani mawondo ndi mapazi anu pansi. Kuyika mapazi pamodzi, kwezani mapazi anu pansi ndikukulitsa miyendo kuti ikhale yolunjika.

B. Sonkhanitsani torso kumanja kuti dzanja lamanja likhudze pansi. Torw untwist kubwerera pamalo oyambira. Bwerezani, ndikupotoza torso kumanzere. Pitilizani kusinthana kumanja ndi kumanzere.

Bwerezani kubwereza 30; 15 mbali.

Flutter Kukankha

A. Gona chagada, gwira pakati ndikukweza miyendo yonse pansi. Awa ndi malo anu oyambira.

B. Nthawi yomweyo kwezani mwendo wakumanja ndikutsitsa wakumanzere, kuonetsetsa kuti palibe kukhudza pansi. Izi ziyenera kupanga zoyenda ngati "lumo".

Bwerezani 30 kubwereza; 15 mbali iliyonse.

Lachinayi: LISS

Ngati muli ndi zida zokulirapo, ganizirani zodumphira pamakina opalasa, elliptical, kapena master masitepe pamasewera amasiku ano a LISS. Mukhozanso kukwera pa treadmill kuyenda masewera olimbitsa thupi kuti muwongolere zinthu. Ngati simukutsimikiza ngati mwagunda malo okoma kwambiri panthawi yolimbitsa thupi ya LISS, yesani kuyesa. Muyenera kukhala ndi mwayi wolankhula popanda kuvutikira kupuma.

Lachisanu: Kulimbitsa Thupi Lathunthu

Dera 1

Pop Squat

A. Imani ndi mapazi okulirapo kuposa m'lifupi mwa phewa mosiyanitsa ndipo zala zakumanja zidatuluka. Gwiranani manja kutsogolo kwa chifuwa.

B. Lembani. Tulutsani ndi kukankhira pansi mapazi anu, kuwasonkhanitsa pamodzi pamene mukudumpha mlengalenga. Zida ziyenera kupitilira kumbuyo kwanu.

C. Bwererani mokhazikika. Khalani ndi maondo ofewa kuti mupewe kuvulala.

Bwerezani mobwerezabwereza 15.

Kuyenda kwa Kombo ndi Kukankha

A. Imani ndi mapazi m'lifupi m'lifupi.

B. Kuyang'ana molunjika kutsogolo, pindani m'chiuno ndi mawondo, ndikuyika manja pansi kutsogolo kwa mapazi. Yendani chanza kutsogolo mpaka thupi litakhazikika.

C. Lembani zigongono ndikutsikira pansi mpaka mikono itapanga ngodya ziwiri za digirii 90. Khalani ndi msana wowongoka ndikuchita pakati.

D. Exhale, kukankhira pachifuwa ndi kutambasula manja kuti mubwerere kumalo okankhira mmwamba.

E. Yendani manja anu onse kumbuyo kumapazi. Imani ndi kubwerera pamalo oyambira.

Bwerezani mobwerezabwereza 12.

Mwendo Wowongoka ndi Wowongoka Umakweza

A. Gona chagada, tambasulani miyendo yonse ndikuchita pakati. Awa ndi malo anu oyambira.

B. Lembani. Tulutsani ndi kugwada mawondo, kuwabweretsa ku chifuwa. Mapazi azikhala limodzi.

C. Lembani ndi kuwonjezera miyendo kuti mubwerere poyambira, koma osatsitsa pansi.

D. Exhale. Pamene mukusunga miyendo, pang'onopang'ono kwezani miyendo mmwamba kufikira atapanga mawonekedwe a 90-degree ndi chiuno.

E. Lembani. Miyendo yapansi kuti mubwerere kumalo oyambira, koma osatsitsa mapazi anu pansi. Pitirizani kusinthana pakati pa kukweza mwendo wopindika ndi wowongoka.

Bwerezani 20 kubwereza.

Reverse Lunge ndi Kugwada Mmwamba

A. Imani ndi mapazi m'lifupi m'lifupi.

B. Lembani ndi kutenga sitepe yayikulu kubwerera ndi phazi lamanja. Bwerani mawondo onse ngodya ya 90-degree, kuonetsetsa kuti kulemera kwake kumagawidwa chimodzimodzi pakati pa miyendo yonse.

C. Exhale, onjezerani mawondo anu onse ndikusamutsa kulemera kwake phazi lamanzere. Panthawi imodzimodziyo, kwezani phazi lakumanja kuti mubweretse bondo pachifuwa.

D. M'munsi mwendo wakumanja kubwerera kumalo oyambira popanda kupumira phazi pamphasa.

Bwerezani kubwereza 24; 12 mbali iliyonse.

Dera 2

X-thabwa

A. Yambani pa thabwa ndi manja otalikirana pang'ono kusiyana ndi mapewa m'lifupi mwake ndi mapazi pamodzi. Awa ndi malo anu oyambira.

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

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

Bwerezani mobwerezabwereza 12.

Burpee

A. Imani ndi mapazi m'lifupi m'lifupi. Bwerani m'chiuno ndi mawondo ndikuyika manja pamphasa mbali zonse za mapazi.

B. Pumani mpweya ndi kulumpha mapazi onse kumbuyo kuti miyendo ikhale yotambasula kumbuyo kwanu.

C. Dumpha mapazi onse patsogolo pakati pa manja, kuonetsetsa kuti mapazi anu amakhalabe phewa m'lifupi.

D. Tulutsani thupi lanu ndikukweza mlengalenga. Lonjezani miyendo pansipa ndi mikono pamwamba.

E. Pumani mpweya ndi kutera poyambira. Sungani mawondo ofewa kuti musavulale.

Bwerezani mobwerezabwereza 12.

Kupotoza ku Russia

A. Khalani pamphasa ndi manja atagwira kutsogolo kwa chifuwa. Bwerani mawondo ndi mapazi anu pansi. Kusungitsa mapazi pamodzi, kwezani mapazi pansi ndikukulitsa miyendo kuti ikhale yolunjika.

B. Gwedeza torso kumanja kuti dzanja lamanja likhudze pansi pambali pako. Torw untwist kubwerera pamalo oyambira. Bwerezani, kupotoza torso kumanzere. Pitirizani kusinthana pakati kumanja ndi kumanzere.

Bwerezani kubwereza 30; 15 mbali.

Lateral Lunge

A. Imani ndi mapazi pamodzi ndi manja atagwirana kutsogolo kwa chifuwa.

B. Tengani gawo lalikulu kumanja, nthawi yomweyo kutsikira m'ndende, kumira m'chiuno mmbuyo ndikugwada bondo lamanja kuti lizigwirizana molunjika ndi phazi lamanja. Khalani mwendo wakumanzere wowongoka koma osakhoma, ndi mapazi onse akuloza kutsogolo.

C. Kankhirani phazi lakumanja kuti muwongole mwendo wakumanja, pondani phazi lakumanja pafupi ndi kumanzere, ndikubwerera pamalo oyamba. Bwerezani mbali inayo.

Bwerezani kwa 24 kubwereza; Ma reps 12 mbali iliyonse.

Loweruka: unsankhula Abs Challenge

Momwe imagwirira ntchito: Ikani powerengetsera nthawi kwa mphindi 7 ndipo malizitsani kuzungulira kambirimbiri momwe mungathere. Pumulani kwa mphindi imodzi kutsatira mphindi 7. Bwerezani kawiri kawiri pamayendedwe atatu.

Dera

Commando

A. Yambani mu thabwa, ndikuyika kutsogolo pansi ndikutambasula miyendo yonse kumbuyo.

B. Tulutsani mkono wakumanja ndikuyika dzanja lamanja mwamphamvu pansi, pansi pa phewa lakumanja. Kwezani kumanja kwanu, ndikutsatira pomwepo ndi dzanja lamanzere chimodzimodzi. Brace core tp imateteza m'chiuno kuti zisagwedezeke.

C. Bwererani kumtengo wamatabwa potulutsa dzanja lamanja ndikutsikira kutsogolo, musanachite zomwezo ndi dzanja lamanzere. Bwerezani zochitikazi, kuyambira ndi dzanja lamanzere. Pitirizani kusinthana pakati kumanja ndi kumanzere.