I-5 Total-Body Exercises UCarrie Underwood Afunga Ngayo, Ngokusho Kwezitimela Zakhe

-Delile

• I-Bodyweight Squat eya eTuck Jump
• Amalebhu Okuhamba
• Imigqa Yokuvuselela
• Ama-Biceps Curls
• Umlenze Olenga Phakama
• Buyekeza kwe-

UCarrie Underwood usesebenze nomqeqeshi wakhe, u-Eve Overland iminyaka engaphezu kweshumi. Bahlangana ukuze bakhe ukuzivocavoca kohlelo lokusebenza lokuzivocavoca luka-Underwood, i-Fit52, ne-Overland kwenza umculi abe sesimweni esihle sokudlala. (Khumbula lapho bobabili besukuma benza amahlazo okuzivocavoca ezinkundleni zokuxhumana?)

Kungakhathaliseki ukuthi u-Underwood usendleleni yokuvakasha kwakhe noma uhlezi ekhaya nomndeni wakhe, u-Overland uthi umama wezingane ezimbili uhlale esithola isikhathi sokunyakaza. "Omunye wemilayezo yakhe emikhulu ukuthi ungajima noma kuphi; ikhaya lakho lingaba isitudiyo sakho sokuqina, ngakho uyasimpintsha lapho ekwazi. Uma esenkundleni yokudlala nezingane zakhe, uzophinde enze ama-pull-ups, alenga. kuphakama imilenze, namaBulgaria ahlukanisa izikwele emshinini. UCarrie unamandla futhi uyindilinga, "kusho i-Overland Umumo emcimbini we-BodyArmor. Laba bobabili ungumlandeli omkhulu womkhiqizo, futhi u-Underwood, manje ongumkhulumeli wesiphuzo sezemidlalo, uthanda ama-flavour amnandi e-BodyArmor ukuze uthole ubumnandi bangemva kokujima, ngokusho komqeqeshi wakhe.

Kulezi zinsuku, u-Overland uthi ukucabanga kuka-Underwood "konke ukunyakaza okubalulekile" kumholele ekutheni abambelele ekusebenziseni okuyisisekelo, okuzama futhi okuyiqiniso - cabanga ngama-squats, ama-deadlifts, ama-press overhead, ama-push-up kanye nemigqa. "Siyigcina iheha futhi inqubekela phambili futhi sizongena singene futhi siphume ezingeni labameleli, kanye nesikhathi esishubile, kuya ngezinhloso zakhe," kusho u-Overland. Enye indlela i-Overland enyusa ngayo isikhathi ngaphansi kwengcindezi? Ungeza ama-pulses ekuhambeni njengamaphaphu nama-squats noma ukwehlisa ukunyakaza njengemigqa nokucindezela. I-duo nayo ngezikhathi ezithile izoxuba ekusebenzeni kwesikhawu esiphakeme, kwesinye isikhathi ku-treadmill, engeza umqeqeshi. (Zama lokhu kuvivinya kwemizuzu engama-20 kwe-HIIT ukuze wakhe isivinini emavikini amane.)

Uma kukhulunywa ngokugcina amandla omzimba ogcwele, u-Underwood uthembele ekuzivocavoca umzimba okuyisihlanu, ngokusho komqeqeshi wakhe. Ngezansi, i-Overland ihlukanisa umsebenzi ngamunye nokuthi ungawaphindaphinda kanjani ekhaya.

I-Bodyweight Squat eya eTuck Jump

U-Overland uthi uthanda ukufaka ukunyakaza okuqhumayo ekusebenzeni kwakhe no-Underwood njengendlela yokugcina umculi ehamba. Ngalesi squat se-bodyweight (yenza ama-squats emoyeni angu-10) ungene ku-tuck jump (yenza oku-10 kwalokhu ngemva kwalokho) unyakaze, "uqala imicu yemisipha ehlukene, futhi usebenza ngamandla, ukushesha, amandla, nokulawula," kusho u-Overland. Umqeqeshi uphawula ukuthi ungalingisa lo msebenzi noma ngabe uphakamisa izinsimbi ezisindayo: Yenza isethi yama-barbell squats, beka isisindo phansi, bese ungena ngqo kusethi yama-air squats noma ama-squats agxumayo. Uma ufuna amandla amaningi, khulisa isisindo kuma-barbell squats akho; uma unethemba lokuthuthukisa ukukhuthazela, yehlisa ukuphumula futhi uqhubeke nokunyakaza, kuphakamisa i-Overland. (Okuhlobene: Ukuzivocavoca Komlenze we-Plyometric Power 10 Okudingeka Uqale Ukwenza)

Amalebhu Okuhamba

Ama-squats namaphaphu - kanye nokwehluka okungabaleki ongakwenza ekusebenziseni ngakunye - kungukuzivocavoca umzimba kuka-Underwood, kusho i-Overland. Umculi uthanda kakhulu ukuhamba kwamaphaphu ngoba ungakwenza kalula ngenkathi upheka ukudla noma ubuka i-TV, engeza umqeqeshi. Ukuzivocavoca okusebenzayo, ongakwenza ngezisindo noma ngaphandle kwezisindo, kwakha amandla omzimba ophansi futhi kuthuthukise ibhalansi, kuphawula i-Overland.

Imigqa Yokuvuselela

Lesi sinyathelo siphonsela inselelo ukuzinza okuyisisekelo ngokusebenza ngokungahambisani nokujikeleza (okusho amandla akho okwenza umugqa ngamunye ngaphandle kokushintshanisa isibilini sakho), kusho i-Overland. Inhloso ukugcina okhalweni nesifuba kuzinze ngangokunokwenzeka njengoba uqoqa ingalo eyodwa ngesikhathi somugqa, uyachaza. Uzophinda usebenze ingemuva namahlombe ngalo msebenzi, wengeza umqeqeshi, ekunikeza amadigri angu-360 wamandla aphezulu omzimba.

Ama-Biceps Curls

I-Underwood izokwenza ama-biceps curls noma kunini angakwazi, kusho i-Overland. Uma umculi ebona isethi yezisindo, mhlawumbe uzokhetha bese eqala ukugoba, amahlaya e-Overland. Kungakhathaliseki ukuthi unezisindo ekhaya - noma ngisho namabhodlela ewayini - qala ukugoqa kuze kufike emahlombe akho uze uzwe lokho kusha, kusho i-Overland. Lesi sinyathelo sikhokha ngamandla jikelele ezingalweni zakho, kuphawula umqeqeshi, okwenza kube lula ukuphatha izitolo, izingane, noma yini enye okufanele uyenze nxazonke. (Okuhlobene: I-Biceps Workout Ongayenza Ngaphandle KweRack Enkulu Yama-Dumbbells)

Umlenze Olenga Phakama

Okunye kokuzivocavoca okuyisisekelo kuka-Underwood, ukuphakamisa imilenze kwenziwa kahle ejimini, enkundleni yokudlala, noma ngensimbi yokudonsa ekhaya, kusho u-Overland. Kepha uma usebenza ungenandawo yokulenga, umqeqeshi uncoma ukuthi uvele ulale phansi futhi wenze ukuphakamisa imilenze ukushisa i-abs yakho.

Buyekeza kwe-