Qinisa i-Chain Yakho Yangemuva Ngale Workout evela ku-Anna Victoria

-Delile

• Umugqa We-Bumb-Over Dumbbell
• I-Single-Arm Dumbbell Row
• I-Stiff-Leg Deadlift (aka Romanian Deadlift)
• Buyekeza kwe-

Ngisho nasemasontweni angama-26 ekhulelwe, u-Anna Victoria uyaqhubeka nokusebenza ngenkathi egcina abalandeli bakhe benolwazi. Selokhu enza isimemezelo ngoJanuwari ukuthi ukhulelwe ngemva kweminyaka yokuzala, uthumele izibuyekezo mayelana nolwazi lwakhe nokuthi luthinte kanjani ukuqeqeshwa kwakhe. (Okuhlobene: U-Anna Victoria Umemezele Ukuthi Ukhulelwe Ngemuva Kweminyaka Yokushikashikeka Nokungazali)

Ngemuva kwezigcawu, uthi ubelokhu enake kakhudlwana uchungechunge lwakhe lwangemuva, imisipha engemuva komzimba "Ukuqeqeshwa kwami ​​okuningi njengamanje kugxile ekutheni ngingawuqeqesha kanjani umzimba wami ukunxephezela iqiniso lokuthi ngiyakhula isisu esikhulu njengamanje, "kusho lo mqeqeshi weFit Body. "Futhi ngakho-ke enye yalezo zihluthulelo ezibalulekile ukuqinisa uchungechunge lwakho lwangemuva." (Okuhlobene: Ukuzivocavoca Kungakanani * Empeleni * Kuphephile Ukukwenza Ngenkathi Ukhulelwe?)

Ukuqinisa iketanga elingemuva kungasiza ukuvimbela (noma ukusebenza ukulungisa) ukungalingani kwemisipha. “Njengoba ngizoba nesisu esikhulu futhi sizongidonsela phambili maduze, ngidinga ukuba nama-glute aqinile, iqolo eliqinile, imisipha eqinile ye-erector spinae [iqembu lemisipha egijima eduze komgogodla],” kusho. UVictoria. Ingaqhubeka nokukhokha ngemuva kokukhulelwa. "Uma ingane yakho iphuma futhi uyibambe, ufuna ukwazi ukuzilinganisa futhi ube nalawo mandla okukweseka," uyanezela.

Noma ungahleli ukubeletha nganoma yisiphi isikhathi maduzane, usengafunda okuningi. UVictoria uthi amandla e-posterior chain yinto "noma ubani nanoma ubani" okufanele acabange ngayo, ephawula ukuthi idlala indima ebalulekile ekumeni nokunye okuningi. Ukuqinisa umsipha ongemuva komzimba wakho ukuze uhambisane namandla angaphambili kungakusiza ugweme ukulimala futhi kukuvumela ukuthi ugijime ngokushesha noma uphakamise ukubonga okukhulu ngenxa yamandla akhulayo. (Bheka: Liyini Kahle Iketango Langasemva Futhi Kungani Abaqeqeshi Belokhu Bekhuluma Ngalo?)

Ukulandela ukuhola kukaVictoria, hlola ukuzivocavoca umzimba kwakhe okushaya amaqembu amaningi emisipha yangemuva ngezivivinyo ezintathu ezilula. Uzosebenza ama-glutes akho, imisipha, kanye nemisipha yangemuva nangaphezulu. Kuyinto enhle yokukhulelwa futhi ungayishaya ekhaya ngemizuzu eyi-10 noma ngaphansi.

Isebenza kanjani: Yenza umsebenzi ngamunye ngenani elikhonjisiwe lokuphindaphinda, bese uphumula imizuzwana engama-30. Phinda isifunda sonke kabili ngaphezulu ngamanani amaqoqo amathathu.

Uzodinga: Ipheya lama-dumbbell noma izinto zasendlini ezinzima kanye nesihlalo noma ipulatifomu.

Umugqa We-Bumb-Over Dumbbell

A. Bamba i-dumbbell esandleni ngasinye, izintende zibheke phakathi. Bamba i-core, bambelela ezinqulwini, thumela isinqe emuva, bese ugoba amadolo kancane ukuze ufike lapho uqala khona. Exhale ukugoqa ama-dumbbells ezimbanjeni, ucindezela amahlombe ehlombe ndawonye ngemuva futhi ugcine izingalo ziqinile ezinhlangothini.

B. Donsela phansi ukwehlisa ama-dumbbells anokulawula endaweni yokuqala.

Yenza ama-reps angama-20.

I-Single-Arm Dumbbell Row

A. Phumula idolo langakwesokudla esihlalweni noma epulatifomu, bese ulungisa ukuma ukuze unyawo lwesobunxele luphume futhi lubuyele edayagonali elincane kusuka epulatifomu / esihlalweni. Umgogodla we-brace, ophethe i-dumbbell ngesandla sobunxele nengalo eselulwe yaya eceleni kohlangothi lwesikhulumi / isitulo. Lesi isikhundla sakho sokuqala.

B. Exhale ukugoqa i-dumbbell ezimbanjeni. Donsela phansi ukwehlisa i-dumbbell emuva phansi ngokulawula.

Yenza izikhathi ezingu-15. Shintsha izinhlangothi; Phinda.

I-Stiff-Leg Deadlift (aka Romanian Deadlift)

A. Yima ngezinyawo ububanzi be-hip-wide, amadolo agobile kancane, ne-dumbbell esandleni ngasinye, izintende zibheke emathangeni. Ukugcina umgogodla ongathathi hlangothi, khipha umoya ukuze uncike okhalweni futhi uthumele izinqe emuva. Vumela ama-dumbbell ukuthi alandele phambi kwemilenze. Lapho sebedlulile emadolweni, ungavumeli i-butt ukuthi icwile kude.

B. Hofuza ukuze uphushe ezithendeni bese ushayela izinqulu ziye phambili ngenkathi uqondisa amadolo ukuze ubuyele ekumeni.

Yenza izikhathi ezingu-15.

Buyekeza kwe-