Zama Lokhu Kusebenza Okukhethekile Kwe-Dumbbell Yokuqala Okuphuma Kuhlelo Lwakamuva luka-Kayla Isines

-Delile

• Kayla Itsines’ BBG Beginner At-Home Dumbell Challenge
• Isekhethi
• I-Goblet Sit Squat
• Hlanganisa iPlank
• IGlute Bridge
• Thinta i-Push-Up
• Umugqa Ogobile
• Buyekeza kwe-

U-Kayla Itsines uchithe iminyaka eyishumi yokuphila kwakhe njengomqeqeshi kanye nomsubathi ngaphambi kokubeletha indodakazi yakhe, u-Arna, ezinyangeni eziyisikhombisa ezedlule. Kodwa ukuba ngumama kwashintsha konke. Le ntokazi eneminyaka engu-28 ubudala izithole isiqala ku-square one, kanti okokuqala ngqa empilweni yayo ithi izizwa iphelelwa amandla. Umqambi wohlelo lokujima lwe-BBG utshele Umumo, ukuthi lesi sikhathi empilweni yakhe yikho okumgqugquzele ukuthi akhe enye yezinhlelo zakhe ezintsha sha: BBG Beginner.

“Uma ngibheka emuva, ngicabanga ukuthi bekuzoba yiqiniso kimi ukudala uhlelo olufana nalolu ngaphambi kokuba ngithole ingane,” esitshela. "Kwadingeka ngempela ngidlule kulowo muzwa wokuba sengozini futhi ngiqale phansi ukuqonda ukuthi yini abesifazane ababhekana nayo ngendlela ababeyidinga ngempela."

U-Itsines uthi kancane kancane wabuyela esimweni esifanele lapho esesetshenziselwe udokotela wakhe, kepha wayengasakwazi ukwenza ukuvivinya umzimba okumenze waduma. (Okuhlobene: Izinguquko eziyi-10 ezingakholeki ezisuka kuKayla Itsines 'BBG Workout Program)

Yingakho nje uhlelo lwakhe lwe-BBG Beginner lwakhiwe amasonto ayisishiyagalombili okuzivocavoca okungenamthelela omncane. Esikhundleni sokuzivocavoca kathathu ngeviki njengohlelo lwayo lokuqala lwe-BBG, iBBG Beginner izoba neseshini eyodwa ephansi yomzimba kanye neyodwa yokuvikela umzimba. Kuphinde kube nosuku olulodwa lomzimba ophezulu ozikhethela lona emasontweni ayisithupha okuqala, njengoba u-Itsines ethi wayenomuzwa wokuthi ngisho nokuzilolonga okubili nje ngesonto kungaba okuningi kumuntu osanda kushintsha umzimba. Uyancoma ukuthi engeze ukuthi ukuzilolonga okwesithathu emasontweni amabili edlule ohlelo, noma kunjalo. (Okuhlobene: Lungela Ukuphakamisa Okusindayo Ngezibuyekezo Zakamuva Zohlelo Lokusebenza Lomjuluko)

Kukhona nezikhathi ezisezingeni eliphansi le-cardio sessions (i-LISS) njengokuhamba ngebhayisikili noma ukuhamba ngokwelukiweyo kusheduli. Ingxenye engcono kakhulu? Ingxenye yokuqala yohlelo ayinakho ukugxuma (ukugxuma ngokuvamile kuyisignesha ye-Isines) futhi ihlanganisa nezikhathi zokuphumula zamasekhondi angu-30 kanye namasekhondi angu-60, ukuze ukwazi ukugxila efomini nokwakha amandla esisekelo, uyachaza. Lapho usuqede i-BBG Beginner, u-Itsines uthi mhlawumbe uzozizwa ulungele i-BBG, olunye uhlelo lwasekhaya olujule kakhulu, futhi, ukusuka lapho, lungasebenzela ekuqedeni uhlelo lwe-BBG Stronger, olugxile ekuqeqesheni isisindo. “Ngicabanga ukuthi lolu hlelo luzosiza abantu besifazane noma ngabe bakuphi ohambeni lwabo lokuzivocavoca,” kusho u-Itsines.

Bheka lokhu kuvivinya umzimba okugcwele okukhethekile okwenziwe yi-Itsines eyenzelwe ikakhulukazi abaqalayo ukukunika ukunambitheka kohlelo olusha lwe-BBG Beginner. Landela futhi uthathe isinyathelo sokuqala ekwakheni amandla amakhulu jikelele. (Uma usukwazi ukuthola ifomu ngesisindo sakho somzimba nesisindo esincane, hlola lo mhlahlandlela wabaqalayo wokuphakamisa izinsimbi ezisindayo.)

Kayla Itsines’ BBG Beginner At-Home Dumbell Challenge

Isebenza kanjani: Yenza izivivinyo ezinhlanu ngokubuyela emuva ukuze uthole ukuphindaphinda okuningi njengoba wabelwe, uqedele imizuliswano eminingi ngangokunokwenzeka imizuzu eyi-10 isiyonke. Gxila efomini lakho bese ukhumbule ukuthi lokhu kuvivinya umzimba akusikho okwejubane kepha kwakha isisekelo samandla.

Okudingayo: Iqoqo lama-dumbbells nesihlalo

Isekhethi

I-Goblet Sit Squat

A. Qala ngokuma ubeke isihlalo ngqo emva kwakho. Sebenzisa izandla zombili ukubamba i-dumbbell esifubeni sakho ume mpo, utshale izinyawo zombili kancane kune-shoulder-wide apart. Lesi isikhundla sakho sokuqala.

B. Faka futhi uqinise umnyombo wakho. Ukugcina i-torso eqondile, goba kokubili ezinqulwini nasemadolweni uze ukwazi ukuhlala esihlalweni esingemuva kwakho. Ahlehle kancane ukuze ahlale phezulu.

C. Exhale bese uncika phambili kancane ukusunduza ngokulinganayo ezinyaweni zakho ukunweba izinkalo zakho namadolo bese ubuyela endaweni yokuqala. Kuwo wonke lo msebenzi, kufanele usebenze ngamaglute akho futhi ugcine amadolo ehambelana nezinzwane zakho.

Phinda izikhathi ezingu-15.

Hlanganisa iPlank

A. Ngesihlalo esiphambi kwakho, beka izingalo zangaphambili (isihlakala ukuya endololwaneni) ngokuqinile esihlalweni sesihlalo, uqinisekise ukuthi izindololwane zingaphansi ngqo kwamahlombe. Nweba yomibili imilenze iqonde ngemuva kwakho, ulinganise emabhola ezinyawo zakho.

B. Hofuza bese uqinisa umgogodla wakho, uqinisekisa ukuthi umgogodla wakho uhlala ungathathi hlangothi. Bamba imizuzwana engama-30, ulawula ukuphefumula kwakho kukho konke.

IGlute Bridge

A. Qala ngokulala phansi emhlane wakho kumata we-yoga. Gobisa amadolo futhi ubeke izinyawo ngokuqinile kumata, uqinisekise ukuthi zihlukaniswe ububanzi benyonga futhi umgogodla wakho usesimeni sokungathathi hlangothi. Beka i-dumbbell emathanjeni we-hip, uyixhase ngokubamba ngokweqile (izintende zibheke emzimbeni wakho). Lesi isikhundla sakho sokuqala. (Okuhlobene: Ulenza Kanjani Ibhuloho Le-Glute Usebenzisa Ukuthuthuka Okulula Oku-3)

B. Faka futhi uqinise umnyombo wakho. Exhale njengoba ucindezela izithende kumata, yenza kusebenze i-glutes, futhi uphakamise i-pelvis phansi kuze kube yilapho umzimba wakho wenza umugqa owodwa oqondile kusuka kwesilevu kuya emadolweni, uphumule emahlombe akho.

C. Donsa umoya njengoba wehlisa i-pelvis ukuze ubuyele endaweni yokuqala. Kufanele uzwe ukungezwani ngokusebenzisa ama-glutes akho kanye nemisipha yakho phakathi nalokhu kuvivinya umzimba.

Phinda izikhathi ezingu-15.

Thinta i-Push-Up

A. Ngesihlalo esiphambi kwakho, beka zombili izandla zakho esihlalweni sesihlalo sibanzi kancanyana kunobubanzi behlombe ngaphandle kwemilenze yolulwe inde ngemuva kwakho, ulinganisela emabhola ezinyawo zakho, ama-glutes ahlanganyele. Lesi isikhundla sakho sokuqala.

B. Faka futhi uqinise umnyombo wakho. Ngenkathi ulondoloze umgogodla ongathathi hlangothi, gobisa izindololwane bese uphansi umzimba wakho ubheke esihlalweni kuze izingalo zakhe ama-engeli amabili angama-90 degree.

C. Exhale bese uphusha esifubeni bese unweba izindololwane ukuphakamisa umzimba ubuyele endaweni yokuqala. Cindezela kude nesihlalo ngangokunokwenzeka. Kufanele uzwe ukungezwani kuma-triceps nasehlombe lakho kulo lonke uhlelo lokuzivocavoca.

Phinda ukuphinda okungu-10.

Umugqa Ogobile

A. Ukubamba i-dumbbell esandleni ngasinye ngokubamba ngokweqile (izintende zibheke emzimbeni), tshala izinyawo zombili phansi ububanzi behlombe ngaphandle. Ngenkathi ugcina ukugoba okuncane emadolweni akho, hinge phambili kusuka okhalweni ukuze i-torso ifane naphansi. Yelula izingalo ngqo ngaphansi kwesifuba uye phansi. Lesi isikhundla sakho sokuqala.

B. Donsela; khipha. Gobisa izindololwane ukuze ulethe ama-dumbbell ezinhlangothini zomzimba. Kufanele uzwe ukucindezela okuncane phakathi kwamahlombe akho.

C. Adonse umoya. Nweba izindololwane ukuze wehlise ama-dumbbell bese ubuyela endaweni yokuqala.

Phinda ukuphinda okungu-10.

Buyekeza kwe-