I-30-Minute Workout Yezithombe Eziqoshiwe, i-Abs, ne-Glutes ngeLacey Stone

-Delile

• Plank Thepha ngokushintshana
• I-Deadlift
• I-Dumbbell Push-Up ngomugqa ohlukile
• IMedicine Ball Lunge Yeqa
• I-Biceps Curl ene-Shoulder Pop
• Reverse Lunge ngezandiso ze-Triceps
• I-Dumbbell ingena ngokushesha ku-Out Squat
• Buyekeza kwe-

Uma unemizuzu engama-30 yokuzivocavoca, awunaso isikhathi sokuzijabulisa. Lokhu kuzivocavoca okuvela kumqeqeshi we-celeb uLacey Stone kuzokusiza ukuthi usisebenzise ngokugcwele isikhathi sakho. Ihlanganisa i-cardio nokuqeqeshwa kwesisindo sokujima okufushane kodwa okuqeda amandla okuzoqinisa i-abs yakho, izingalo, kanye nezinqe ngezisindo. (Musa ukuthenga inganekwane; ukuphakamisa okunzima ngeke kukwenze ube nobuningi.)

Kuzoba inselele, kodwa zama ukuqeda ukujima ngemizuzu emithathu kuya kwemihlanu yokuphumula, ubuningi, ukuze ugcine izinga eliyinselele le-cardio. UStone uncoma ukwenza lo msebenzi (noma ukuzivocavoca umzimba webhola lomuthi) kabili ngesonto, kanye nezinye izinsuku ezimbili ze-cardio. Njengoba uqina, uzodinga isikhathi sokutakula esinciphile.

Okudingayo: Isethi yama-dumbbell angu-15-lb, ibhola lomuthi, nebhendi yokumelana

Isebenza kanjani: Ingabe ukuhambisa ngakunye kwenombolo ekhonjisiwe yama-reps, bese uphinda izikhathi ezimbili ngaphezulu.

Plank Thepha ngokushintshana

A. Qala ngepulangwe eliphezulu. Thepha ihlombe langakwesokudla ngesandla sobunxele.

B. Sonta umzimba ubheke kwesokunxele ngenkathi ufinyelela isandla sobunxele ophahleni

C. Isandla esingezansi kwesobunxele phansi.

D. Shintsha izinhlangothi, bese uphinda.

Yenza ama-reps angama-20.

I-Deadlift

A. Bamba i-dumbbell esandleni ngasinye ezinhlangothini, izintende zibheke phakathi. Yima ngezinyawo ubanzi kancane kunobubanzi behlombe ngaphandle kokugoba okuncane emadolweni.

B. Hinge okhalweni ukuze ugobele phambili, ugcine uqonde, wehlise ama-dumbbells phambi kwamashins.

C. Phakamisa i-torso bese ucindezela ama-glutes phezulu ukuze ubuyele endaweni yokuqala.

Yenza ama-reps angama-20.

I-Dumbbell Push-Up ngomugqa ohlukile

A. Qala ngepulangwe eliphakeme, ubambe i-dumbbell esandleni ngasinye. Bend izingalo ukuze wehlise isifuba ubheke phansi lapho uphusha.

B. Phakamisa i-dumbbell yesokudla ubheke esifubeni.

C. I-dumbbell ephansi kwesokudla phansi.

D. Shintsha izinhlangothi bese uphinda.

Yenza izikhathi ezingu-10.

IMedicine Ball Lunge Yeqa

A. Yima ngonyawo lwesobunxele phambili, unyawo lwesokudla emuva, ubambe ibhola lomuthi esifubeni. Bendisa amadolo emgodini wesobunxele.

B. Gxuma bese ushintshela izinyawo zakho ungene endaweni elungile ngenkathi uphakamisa umuthi ibhola ophahleni bese wehlisa ibhola esifubeni.

C. Qhubeka nokugxuma futhi ushintshe phakathi kwe-lunge engakwesokunxele nangakwesokudla ngenkathi uphakamisa futhi wehlisa ibhola lomuthi.

Yenza izikhathi ezingu-10.

I-Biceps Curl ene-Shoulder Pop

A. Yima ebhandeni lokumelana nezinyawo ezingaba ububanzi behlombe eceleni, ubambe uhlangothi olulodwa lwebhande esandleni ngasinye. Yenza i-biceps curl ukuphakamisa isandla sokudla ehlombe langakwesokudla.

B. Qondanisa ingalo yangakwesokudla ukuze ufinyelele isandla sokudla ngenhla kwekhanda.

C. Goba indololwane yesokudla ukwehlisa isandla sokudla ehlombe langakwesokudla, bese isandla esingezansi sibheke phansi.

D. Shintsha izinhlangothi bese uphinda.

Yenza izikhathi ezingu-10.

Reverse Lunge ngezandiso ze-Triceps

A. Yima ngezinyawo ndawonye, ​​ubambe i-dumbbell ngenhla kwekhanda ngezandla zombili.

B. Hambisa unyawo lwakwesokudla emuva, ugoba amadolo entanjeni yangakwesokunxele, ngenkathi ugoba izindololwane ukwehlisa i-dumbbell ngemuva kwekhanda.

C. Phusha unyawo lwesokudla phansi ukuze luhlangane nonyawo lwangakwesokunxele, kuyilapho uqondisa izindololwane ukuze uphakamise i-dumbbell.

D. Shintsha izinhlangothi, bese uphinda.

Yenza ama-reps angama-20.

I-Dumbbell ingena ngokushesha ku-Out Squat

A. Squat izinyawo zihlukene ngobubanzi behlombe, ubambe i-dumbbell esifubeni

B. Ngokushesha phuma unyawo lwesokunxele

C. Shesha ngokushesha unyawo lwesobunxele ukubuyela endaweni yokuqala.

Yenza ama-reps angama-20.

Buyekeza kwe-