Ukujima Kwe-Abs Nemilenze Kwenzelwe Ukunyakazisa Izinqampuna Eziphezulu kanye namaDaisy Dukes

-Delile

• Ipulangwe elinesisindo
• Isisindo Sokubamba Okungenalutho
• Ibhuloho lokuphuma
• I-Single-Leg Deadlift to Front Lunge
• Squat ngeSide Lunge
• Ipulangwe eliseceleni elinokushintshana ngamadolo phansi
• Ihlengethwa
• I-Dolphin Progression
• Isikwele Jump to Lunge Jump
• Buyekeza kwe-

Isikhathi somkhosi * ngokusemthethweni * sikithi. Kusho ukuthini lokho: Ngisho noma ungayi emcimbini wamagama amakhulu njenge-Coachella, kungenzeka ukuthi usanyakazisa imfashini yesitayela sefestivali ukuya ekhonsathini, ipaki, noma enye i-shindig yangaphandle. (Ikakhulukazi le fashion festival ephindwe kabili njengokugqoka imfanelo.) Qeda iziqongo zakho zezitshalo nezikhindi ezimfishane, ngoba lesi isikhathi sokuqala sokugqoka.

Yenza umzimba wakho uzizwe uthoniwe, uqinile, futhi ukulungele ukuzamazamisa isihogo kulelo sundress, romper, noma leotard ngama-cutout. Lokhu kuvivinya umzimba kwe-abs nemilenze okuvela kumqeqeshi we-Barry's Bootcamp u-Rebecca Kennedy kuwukuqhuma okuphelele komzimba okuphelele okuqopha umongo wakho futhi kuqophe imilenze yakho ngenkathi kukhuthaza ukushiswa kwekhalori engathi sína-ukuze uzizwe umangalisa ~ njengama-Instagrams osuzowathatha. .

Ipulangwe elinesisindo

A. Qala endaweni ephansi yepulangwe ngamadolo ahlezi phansi kanye ne-dumbbell phakathi kwamathanga ngenhla nje kwamadolo.

B. Hlanganisa imilenze ukuze ubambe i-dumbbell futhi uphakamise amadolo phansi ukuze uthole ipulangwe eliphansi eligcwele. Gcina umnyombo ubandakanyekile futhi ungavumeli izinkalo zigudle.

Bamba imizuzwana engama-45.

Isisindo Sokubamba Okungenalutho

A. Lala ubheke phansi, imilenze inwetshiwe, ubambe i-dumbbell uvundlile esifubeni.

B. Nweba izingalo ukuze uphakamise i-dumbbell ngqo phezu kwesifuba bese uphakamisa imilenze eqondile iye cishe ku-engeli engama-degree angu-45.

Bamba imizuzwana engama-45.

Ibhuloho lokuphuma

A. Lala ubheke phezulu unezinyawo phansi namadolo akhombe phezulu. Cindezela okhalweni ungene ebhulohweni, ulinganise ezithendeni.

B. Nyathela unyawo lwesokudla ngamasentimitha ambalwa ukusuka emzimbeni, bese unyathela unyawo lwesobunxele ngamasentimitha ambalwa ukusuka emzimbeni.

C. Thatha isinyathelo esisodwa ngaphezulu ngonyawo ngalunye, ngakho-ke imilenze icishe yanwetshwa ngokuphelele, kepha emuva, isinqe, nemilenze kuhlala kungaphansi. Gcina umgogodla uqinile futhi ama-hips aphakanyisiwe.

D. Hlehlisa uhambo, uthathe izinyathelo ezine ukuhamba ngezinyawo ukuya emzimbeni futhi ubuyele endaweni yokuqala.

Phinda imizuzwana engu-45.

I-Single-Leg Deadlift to Front Lunge

A. Yima izinyawo zihlangene. Shintsha isisindo emlenzeni wesobunxele bese ubeka phambili okhalweni, wehlise isifuba size sihambisane phansi bese ukhahlela umlenze wesokudla uqonde emuva. Gcina okhalweni isikwele bese ufinyelela iminwe yangakwesokudla phansi.

B. Buyela kancane kancane ekumeni emlenzeni wesobunxele, ushayele umlenze wesokudla uye phezulu edolweni eliphezulu, bese uletha ingalo yesokunxele phambili.

C. Masinyane dlulela phambili emlenzeni womlenze wesokudla, womabili amadolo akha ama-engela angama-90-degree, ngaphandle kokuthinta emuva idolo phansi.

D. Nyathela unyawo lwesokudla ubuyele endaweni yokuqala.

Phinda imizuzwana engu-45. Yenza zonke ezinye isethi ngakolunye uhlangothi.

Squat ngeSide Lunge

A. Yima ngezinyawo ububanzi be-hip-wide. Hinge ezinqulwini bese uguqa ngamadolo ukwehlela esikweleni.

B. Yima, bese uthatha isinyathelo esikhulu ngokushesha uphumele kwesokudla ngonyawo lwesokudla, wehlele elungeni elingemuva.

C. Cindezela unyawo lwesokudla ukuze ubuyele endaweni yokuqala.

Phinda imizuzwana engu-45. Yenza zonke ezinye isethi ngakolunye uhlangothi.

Ipulangwe eliseceleni elinokushintshana ngamadolo phansi

A. Qala ngepulangwe eliseceleni kwendololwana yesobunxele izinyawo zidizele ngamasentimitha ambalwa, umlenze wangakwesokudla ngaphambili. Isandla sokudla singemuva kwekhanda ngendololwane ikhombe phezulu.

B. Dweba idolo langakwesobunxele esifubeni ngenkathi uqhuma phambili, uzama ukuthinta indololwane yangakwesokudla uye emadolweni wangakwesokunxele.

C. Phakamisa kancane indololwane nomlenze ongakwesokunxele ukuze ubuyele endaweni yokuqala.

Phinda imizuzwana engu-45. Yenza zonke ezinye isethi ngakolunye uhlangothi.

Ihlengethwa

A. Qala endaweni yepulangwe ephansi izintende zihlala phansi, iminwe ikhombe phambili.

B. Hamba kancane izinyawo uye ngasezandleni, uthathe izinyathelo ezintathu noma ezine ezincane ngonyawo kuze kube sezinqeni cishe ngaphezulu.

C. Hamba kancane izinyawo ubuyele emuva ukuze ubuyele endaweni yokuqala.

Phinda imizuzwana engu-45.

I-Dolphin Progression

A. Qala endaweni ephezulu yepulangwe ngezinyawo esiteji esiphakeme, ebhentshini eliphansi, noma ebhokisini eliphansi.

B. Hamba kancane izinyawo uye ngasezandleni, uthathe izinyathelo ezintathu noma ezine ezincane ngonyawo kuze kube sezinqeni cishe ngaphezulu.

C. Hamba kancane izinyawo ubuyele epulangwe eliphansi. (Kunzima kakhulu? Yenza omunye umjikelezo we-Dolphin evamile esikhundleni salokho.)

Phinda imizuzwana engu-45.

Isikwele Jump to Lunge Jump

A. Yima izinyawo zihlangene. Gxuma izinyawo ezibanzi kancane kunobubanzi be-hip ngokuhlukana, wehlela ku-squat. Masinyane gxuma izinyawo ndawonye.

B. Ngena emlenzeni womlenze wesokudla, womabili amadolo ngama-angles angama-90-degree ngaphandle kokuthinta idolo emuva. Masinyane gxuma izinyawo ndawonye.

C. Phinda ukugxuma kwe-squat, bese uphinda ukugxuma kwe-lunge ngakolunye uhlangothi.

Phinda imizuzwana engu-45.

Buyekeza kwe-