I-Torch Umzimba Wakho Ophansi Ngalesi Sivivinyo Sokuqhutshwa Kwelungu Lezinyawo Elinhlanu NgeKelsey Wells

-Delile

• UKelsey Wells ’At-Home Dumbell Leg Workout
• Kulungele
• Isiyingi Somzimba Ophansi
• IGoblet Reverse Lunge
• IGlute Bridge
• I-Single-Leg Romanian Deadlift
• I-Double Pulse Walking Lunge
• I-Goblet Squat
• Yehlisa umoya
• Buyekeza kwe-

Njengoba amajimu asavaliwe futhi nemishini yokujima isasebenza ngemuva, ukujima okulula nokuphumelelayo kwasekhaya kulapha ukuze kuhlale. Ukusiza ukwenza ushintsho lube lula, abaqeqeshi bebelokhu benza konke okusemandleni abo ukuze bavumelane nalokho ngokwenza ukuzivocavoca ekhaya kungeneke futhi kufinyeleleke ngangokunokwenzeka.

Isibonelo, umakhi wohlelo lokusebenza lwe-SWEAT uKayla Itsines usanda kukhipha uhlelo lwakhe lwe-BBG Zero Equipment, uhlelo lwamasonto ayi-16 olungadingi mishini nhlobo. Futhi manje ukuhlangabezana nesidingo sokuqukethwe okwengeziwe kwasekhaya kwabantu abalahlekile ngempela kuleyo mishini ejimini, omunye umqeqeshi uKelsey Wells naye uyalandela. I-Wells iqala i-PWR Ekhaya i-3.0, ukwandiswa kohlelo lwayo lwangempela lwamaviki angama-28, olubandakanya amasonto ayi-12 wokuzivocavoca okusha - okuwuhlelo lwezinyanga eziyi-10 ukusuka ekuqaleni kuya ekugcineni! — ukukusiza ukuthi ukhulise ukuqeqeshwa kwakho kwamandla ekhaya ngisho noma ungakwazi ukufinyelela ama-barbell nama-weight plate. (Okuhlobene: Zama Lokhu Kusebenza Okukhethekile Kwe-Dumbbell Yokuqala Okuphuma Kuhlelo Lwakamuva luka-Kayla Itsines)

"Ukuhambisa umzimba wakho kubaluleke kakhulu empilweni yakho yonke nasenhlalakahleni," kusho uWells. "Ngiyaziqhenya ngokukwazi ukunikela ngamanye amasonto ayi-12 wokuzivocavoca ekhaya ukusiza abesifazane ukuthi bahlale bekhuthele, bathuthe imizimba yabo, futhi banakekele nempilo yabo, ikakhulukazi ngezikhathi ezinzima."

Ukulandela ipulani yohlelo lomqeqeshi lwe-PWR Ekhaya, i-PWR Ekhaya 3.0 (etholakala ngokukhethekile kuhlelo lokusebenza lwe-SWEAT) idinga okokusebenza okuncane; kunconywa ukuthi ube nama-dumbell, i-kettlebell, namabhendi okumelana.

Konke ukusebenza kwe-PWR Ekhaya ngokuvamile kuyimizuzu engama-40 futhi kufaka izinhlobo zokuqeqeshwa kokumelana okukhomba amaqembu emisipha ehlukene ngosuku olunikeziwe. Igoli? Ukushisa amafutha, yakha amandla, futhi uthuthukise izinga lakho lokuqina. Amaseshini e-Cardio (kokubili ukuqina okuphansi kanye nokuqina okuphezulu) kanye neseshini yokululama nayo yakhelwe ohlelweni lwakho lokujima, kanye nokufudumala nokupholisa phansi ngaphambi nangemva kweseshini ngayinye. (Okuhlobene: Lungela Ukuphakamisa Okusindayo Ngezibuyekezo Zakamuva Zohlelo Lokusebenza Lomjuluko)

Uma ufushane ngesikhathi, ungakhetha futhi ekusebenzeni okusheshayo kwemizuzu eyi-10 kuya kwengama-20 nezinselelo ze-PWR, okuvame ukuthi kudinge imishini emincane.

Okwenza i-PWR Ekhaya i-3.0 ihluke, ukuthi ikhahlela izinto ngenothi ngokunikela ngenketho yokwelulwa kwe-cardio enwetshiwe kulabo abafuna leyo nselelo eyengeziwe ekupheleni kweseshini ngayinye. Khumbula ukuthi lokhu kuqhubekela phambili okungeziwe kungenzeka kungalungiselelwa umgijimi osemusha; ungafuna ukusebenza ngendlela yakho kuze kufike kuleli zinga lokukhuthazela ngokuhamba kwesikhathi. Kungakho i-PWR Ekhaya ikunikeza ngohlelo lwabaqalayo lwamaviki ama-4 ukukusiza ungene kalula (noma ubuyele; ngiyabonga ukuvalela) isimiso sakho sokufaneleka ngaphandle kokulahlekelwa ugqozi noma ubungozi bokulimala. (Okuhlobene: Zama Le Work-Body HIIT Workout ephelele evela kuKelsey Wells 'PWR New At Home 2.0 Program)

Ukukunikeza ukunambitha kokunikezwa yi-PWR Ekhaya 3.0, hlola lokhu kuzivocavoca umzimba okukhethekile okuklanywe yi-Wells. Landela futhi ulungele ukukhuphula izinga lokuzivocavoca kwakho ekhaya, konke kusuka enduduzo yegumbi lakho lokulala / igumbi lokuhlala / iphaseji.

UKelsey Wells ’At-Home Dumbell Leg Workout

Isebenza kanjani: Yenza ukuzivocavoca ngakunye kwezihlanu emuva kokubuyela emuva ngenani lama-reps njengoba kunikezwe, uqedele inani lemijikelezo emine ngokuphumula komzuzu owodwa phakathi komjikelezo ngamunye. Gxila ekugcineni isimo esihle kuyo yonke inqubo kanye nokusebenzisa uhla oluphelele lokunyakaza komzimba wakho.

Okudingayo: Isethi yama-dumbells.

Kulungele

Ukuzifudumeza okufanele kubalulekile ngaphambi kokugxila kulezi zivivinyo, kusho uWells. Ukuqala, uncoma ukwenza umzuzu owodwa noma emibili ye-cardio, njengokugijima endaweni noma ukweqa, ukusiza ukufudumala imisipha yakho futhi kukhuphule izinga lokushaya kwenhliziyo yakho. Futhi uncoma ukubhanqa i-cardio yakho nokunwebeka okuguquguqukayo - cabanga: ukushwibeka kwemilenze neziyingi zengalo - ukusiza ukukhulisa uhla lwakho lokunyakaza nokunciphisa ingozi yokulimala.

Isiyingi Somzimba Ophansi

IGoblet Reverse Lunge

A. Yima nezinyawo ndawonye bese ubamba i-dumbell ngokuqondile, ngaphambili kwesifuba. Bandakanya phansi okhalo. Lesi isikhundla sakho sokuqala.

B. Adonse umoya.Thatha isinyathelo esikhulu emuva ngonyawo lwesokudla, ugcine izinqulu ziyisikwele, i-pelvis ingathathi hlangothi, nesisindo sisabalaliswe ngokulinganayo phakathi kwemilenze yomibili.

C. Yehlisa kuze kube yomibili imilenze igobile ngama-engeli angu-90-degree, igcina isifuba siside futhi ingaphakathi libambene. Idolo langaphambili kufanele liqondaniswe neqakala nedolo langemuva kufanele ligudluke phansi.

D. Khipha umoya. Cindezela maphakathi nonyawo nesithende sonyawo lwesobunxele ukuze ume, unyathele unyawo lwesokudla phezulu ukuhlangabezana nesobunxele.

Phinda ukuphindaphinda okungama-20 (10 ohlangothini ngalunye).

IGlute Bridge

A. Tshala izinyawo ziyisicaba phansi bese uguqa ngamadolo. Beka i-dumbell kuwo wonke amathambo we-hip, ukusekela ngokubamba ngokweqile. Imilenze kufanele ibe yi-hip-width ngokuhlukana futhi umgogodla ungathathi hlangothi. Lesi isikhundla sakho sokuqala.

B. Khipha umoya. Cindezela izithende emethini, faka umongo, wenze kusebenze ama-glutes, futhi uphakamise i-pelvis phansi. Umzimba kufanele wakhe umugqa oqondile ukusuka esilevini uye edolweni ngenkathi uhlezi emahlombe.

C. Adonse umoya. Yehlisa i-pelvis phansi bese ubuyela endaweni yokuqala.

Phinda izikhathi ezingu-20.

I-Single-Leg Romanian Deadlift

A. Yima ngezinyawo ububanzi bokubanda ehlombe. Bamba i-dumbell ngesandla sokudla bese ubeka isandla sobunxele okhalweni. Lesi isikhundla sakho sokuqala.

B. Adonse umoya. Cindezela umlenze wesokudla ngenkuthalo emhlabathini bese uphonsa umlenze wangakwesobunxele emuva ngenkathi ubheka phambili okhalweni, wehlise isifuba size sicishe sifane phansi. Qiniseka ukuthi ugcina okhalweni isikwele.

C. Khipha umoya. Ukugcina umgogodla oqinile kanye nemuva eliyisicaba, ngesikhathi esifanayo donsela umlenze wesobunxele phansi ukuze uhlangane kwesokudla bese ubuyela endaweni yokuqala.

Phinda izikhathi ezingu-12 (6 ohlangothini ngalunye).

I-Double Pulse Walking Lunge

A. Bamba isethi yama-dumbells ezandleni zombili, izintende zibheke phakathi. Tshala izinyawo zombili emhlabathini, kancane ukudlula ububanzi behlombe ngokuhlukana. Lesi isikhundla sakho sokuqala.

B. Adonse umoya. Buyela emuva ngonyawo lwesokunxele bese ugoba amadolo womabili ukuze wakhe indawo yokugoba.

C. Khipha umoya. Phusha isithende sonyawo lwesokunxele nozwane lonyawo lwesokudla bese welula amadolo womabili kancane. Guqa amadolo bese ubuyela esimweni se-lunge.

D. Adonse umoya. Dlulisa isisindo ngonyawo lwesobunxele bese uya phambili ngonyawo lwesokudla. Tshala unyawo emhlabathini bese ugobisa amadolo womabili ukuze wenze ukuma kwephaphu.

E. Phusha esithendeni sonyawo lwesokudla nozwane lonyawo lwesokunxele bese welula amadolo womabili kancane. Guqa amadolo bese ubuyela esimweni esigcwele se-lunge.

F. Adonse umoya. Dlulisa isisindo onyaweni lwesokudla.

Phinda ukuphindaphinda okungama-20 (10 ohlangothini ngalunye).

I-Goblet Squat

A. Yima izinyawo zibanzi kunobubanzi behlombe ngokuhlukana, izinzwane zibheke ngaphandle. Bamba i-dumbbell ibheke phezulu ekuphakameni kwesifuba ngezindololwane zikhombe phansi kepha zingafakwanga ekuthinteni izimbambo. Lesi yisimo sakho sokuqala.

B. I-brace abs ne-hinge ezinqeni nasemadolweni ukuze wehle ungene esikhungweni. Misa isikhashana lapho amathanga ehambisana nomhlabathi. Gcina ubude besifuba, uqinisekise ukuhlala emuva phakathi kwe-angle engu-45- no-90-degree ezinqeni.

C. Shayela ngesithende naphakathi nonyawo ukuma, ugcine umnyombo ubandakanyeka kuyo yonke indawo.

Phinda ukuphinda okungu-12.

Yehlisa umoya

Ngemuva kokuqeda amathanga amane wesivivinyo ngasinye kwezinhlanu, u-Wells uncoma ukupholisa imizuzu emithathu kuya kwemihlanu ukusiza ukwehlisa ukushaya kwenhliziyo yakho. Qala ngokuhamba nje okungatheni umzuzu owodwa noma emibili bese ulandela lokho ngezinyathelo ezimbalwa ezimile, lapho ubambe khona indawo eyodwa imizuzwana engamashumi amabili noma ngaphezulu, esho. Ukwelulwa okuqinile kuyindlela enhle yokwandisa ukuguquguquka kwakho nobubanzi bokuhamba, kuchaza uWells. Kungasiza futhi ukugcina ukucindezela phansi, ukunciphisa ubuhlungu, nokunciphisa ingozi yokulimala, uyanezela. Ngakho-ke ungayeqi le ngxenye ebalulekile yalokhu kuzivocavoca noma okunye. (Okuhlobene: UKelsey Wells Wabelana Ngokuthi Kusho Ukuthini Ukuzizwa Unamandla Ngokufanele)

Buyekeza kwe-