I-Autumn Calabrese's 20-Minute Full-Body Slider Workout

-Delile

• Reverse Lunge
• Isilayida Side Push-Ups
• Side Lunge kuya Curtsy Lunge
• Ukufinyelela Isilayidi
• I-Lunge Yangaphambilini Eqondile
• Isisuli Samawindi
• Ama-Hamstring Curls
• Saw
• Buyekeza kwe-

Izilayida zingabukeka zizinhle futhi zingenabungozi, kodwa empeleni zinesibopho sokusha okukhulu. (Zifake ngqo eceleni kwamabhande empango!) Ngakho-ke uma ufuna ukuqinisa ukunyakaza komzimba wakho ngaphandle kokwenza umthelela omkhulu, ziba usizo kakhulu. Futhi zishibhile kakhulu futhi azithathi ndawo, okwenza zibe ngamathuluzi asebenziseka kakhulu ekusebenzeni kwasekhaya nasekusebenzeni. (Okuhlobene: Abakwa-Amazon abangu-11 bathenga ukwakha i-DIY Home Gym engaphansi kuka- $ 250)

Ngenkathi ungase uhlobanise izilayidi nezivivinyo eziyinhloko zokubulala, ungazisebenzisa ukuze usebenze umzimba wakho wonke. I-Autumn Calabrese, umdali we-21 Day Fix kanye ne-80 Day Obsession, usinike lokhu kuvivinya umzimba okugcwele kwesilayidi okuzothinta izingalo, imilenze, nezinqe zakho futhi. Beka eceleni imizuzu engama-20, uthule isethi yakho, bese ushelela ekushiseni okukhazimulayo. (Ubekelwe isikhathi? Zama ukuzilolonga okuyisisekelo kweCalabrese kweminithi eli-10.)

Isebenza kanjani: Yenza umsebenzi ngamunye ngenani elibonisiwe lokuphindaphinda. Phinda isamba semizuliswano emibili.

Uzodinga: Izilayidi ezimbili

Reverse Lunge

A. Yima ngezinyawo ndawonye, ​​unyawo lwesokudla kusilayida.

B. Shelelisela unyawo lwesokudla emuva ngenkathi ugobisa amadolo womabili elungeni langakwesokunxele

C. Slayida unyawo lwesokudla phambili ngenkathi uqondisa amadolo ukuze ubuyele endaweni yokuqala.

Yenza izikhathi ezingu-15. Shintsha izinhlangothi; phinda.

Isilayida Side Push-Ups

A. Qala endaweni eguquliwe ye-push-up ngesilayidi ngaphansi kwesandla ngasinye

B. Gobisa izingalo kuma-engeli angu-90 degree ngenkathi uslayida isandla kwesokunxele uye kwesokunxele

C. Qondanisa izingalo ngenkathi uslayida isandla sobunxele uye ngakwesokudla ukubuyela endaweni yokuqala.

Shintsha izinhlangothi; phinda. Qhubeka ukushintshanisa ama-reps ayi-8 ohlangothini ngalunye.

Side Lunge kuya Curtsy Lunge

A. Yima ngezinyawo ndawonye, ​​unyawo lwesokudla kusilayida. Goba idolo langakwesokunxele ngenkathi uslayida unyawo lwangakwesokudla uye kwesokudla.

B. Qondanisa idolo langakwesokunxele ngenkathi uslayida unyawo lwesokudla ukuhlangabezana nonyawo lwesobunxele.

C. Gobisa idolo kwesokunxele ngenkathi uwela unyawo lwesokudla ubheke emuva kwesokunxele

D. Qondanisa idolo langakwesokunxele ngenkathi uletha unyawo lwesokudla ukuhlangabezana nonyawo lwesokunxele ukuze ubuyele endaweni yokuqala.

Yenza izikhathi ezingu-15. Shintsha izinhlangothi; phinda.

Ukufinyelela Isilayidi

A. Qala endaweni eshintshiwe yokuphusha nesilayida ngaphansi kwesandla ngasinye.

B. Shelelisela isandla sokudla siye phambili cishe ngonyawo olulodwa. Slayida isandla sobunxele phambili ukuze uhlangane nesandla sokudla.

C. Slayida ngakwesokunene emuva, bese ngakwesokunxele ubuyela emuva ukuze ubuyele endaweni yokuqala.

Shintsha izinhlangothi; phinda. Yenza ama-reps ayi-8.

I-Lunge Yangaphambilini Eqondile

A. Yima izinyawo zihlangene, unyawo lwesokudla kwisilayidi

B. Slayida unyawo lwangakwesokudla ku-diagonal engakwesokudla ngenkathi ugoba amadolo womabili emgodini.

C. Slayida unyawo lwesokudla ukuhlangabezana nonyawo lwesokunxele ngenkathi uqondisa womabili amadolo ukuze ubuyele endaweni yokuqala.

Yenza ama-reps ayi-8. Shintsha izinhlangothi; phinda.

Isisuli Samawindi

A. Qala epulangeni eliphakeme ngesilayidi ngaphansi konyawo ngalunye

B. Shelelisela unyawo lwesokudla ohlangothini kuze kuhambisane nezinqulu

C. Slayida unyawo lwesokudla ukuhlangabezana nonyawo lwesokunxele ukuze ubuyele endaweni yokuqala.

Shintsha izinhlangothi; phinda. Yenza ama-reps ayi-16 ngohlangothi ngalunye.

Ama-Hamstring Curls

A. Lala ngomhlane ngesilayidi ngaphansi kwesithende ngasinye, izinzwane ziphakanyiswe, izinqulu ziphakanyiswe phansi ngebhuloho elicwebezelayo.

B. Slide izithende phambili ukuze uqondise amadolo.

C. Shelelisela izithende uzibhekise ezinqeni ukuze ugoqe amadolo bese ubuyela endaweni yokuqala.

Yenza izikhathi ezingu-15.

Saw

A. Qala epulangeni lengalo ngesilayidi ngaphansi konyawo ngalunye.

B. Ukugcina umzimba uhambelana nomhlabathi, hambisa phambili ngamasentimitha ambalwa, uvumele izinyawo ukuthi zishelele phambili.

C. Shift uye emuva ngamasentimitha ambalwa, uvumela izinyawo ukuthi zishelele emuva zibuyela endaweni yokuqala.

Yenza izikhathi ezingu-15.

Buyekeza kwe-