I-HIIT Exclusive Workout evela ku-Star Trainer u-Kayla Itsines

-Delile

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Uma uku-Instagram, kungenzeka ukuthi ubonile Kayla Itsines' uthoniswe ngokuhlanya, umzimba onsundu ekhasini lakhe siqu futhi "uhlelwe kabusha" njenge-#fitspiration kokuphakelayo okuningi kwabanye. Futhi uma ungakakwenzi lokho, sijahekile ukukwazisa umqeqeshi okhuthazayo oneminyaka engu-23 ubudala wase-Adelaide, e-Australia, owasheshe waba ngumdlali wamazwe omhlaba wokuqina ngemva kokukhipha "Bikini Body Guide" yakhe yokuqala yamaviki ayi-12 kulo Januwari odlule.

Kusukela lapho, uqoqe abalandeli be-Instagram abayizigidi eziyi-1.6 (!), Abeza ekhasini lakhe ukuthola ugqozi lokuqina kwansuku zonke, amathiphu wokudla, nokusebenza kahle kwe-HIIT. Usize izigidi zabesifazane ukuguqula imizimba yabo (kufanele uhlole ikhasi lakhe le-Instagram ukuze uthole izithombe ezimangalisayo ngaphambi nangemuva kwezithombe!) ngohlelo lwakhe lwamasonto ayi-12. Futhi sikufisela inhlanhla, sinengcaphuno ekhethekile evela kumhlahlandlela, equkethe isekethe yakhe Yeviki 1 & 3 Arms and Abs. (Futhi chofoza lapha ukuthola i-PDF ephrintekayo yamahhala yokuzivocavoca!)

Imikhombandlela: Usebenzisa i-timer, yenza okuningi kokune okunyakazayo kumjikelezo 1 imizuzu eyisikhombisa, ngaphandle kokuphumula. Thatha ikhefu lamasekhondi angama-30 kuye kwangama-90 phakathi kwamasekethe, bese wenza izivivinyo ezine kusekethe 2 imizuzu eyisikhombisa. Thatha ikhefu lemizuzwana engama-30 kuye kwengama-90. Phinda zombili izifunda ngesikhathi esisodwa.

Ukujima:

1. Qala ngezandla zombili phansi kancane ukudlula ububanzi bamahlombe nezinyawo zihlangane ngemuva kwakho uphumule emabhola ezinyawo zakho.

2. Ngenkathi ubambe umhlane wakho uqondile futhi uzinzile phakathi kwezicubu zakho zesisu, gobisa izingalo zakho bese wehlisela umgogodla wakho phansi kuze kube yilapho izingalo zakho zakhe i-engeli engama-degree angu-90.

3. Phusha esifubeni sakho bese welula izingalo zakho ukuphakamisa umzimba wakho ubuyele esimeni sokucindezela. (Futhi ukuze uthole ukuhluka okwengeziwe kwe-pushup, bona i-Pushup Progression Workout yethu!)

I-Medicine Ball Squat & Cindezela:

1. Ukubamba ibhola lomuthi esifubeni sakho (6 kuya ku-12 kg), tshala izinyawo zombili phansi ziqhelelene kancane kunobubanzi behlombe bese ukhomba izinyawo ngaphandle kancane.

2. Uma ubheke phambili, gobisa okhalweni nasemadolweni, uqinisekise ukuthi amadolo akho akhomba ezinzwaneni zakho.

3. Qhubeka ugoba amadolo akho kuze kube yilapho imilenze yakho engenhla ihambisana nephansi, uqinisekisa ukuthi umhlane wakho uhlala phakathi kwamadigri angu-45 no-90 ezinqulwini zakho. Ungakhetha ukwelula izingalo zakho ukuze zilinganisele.

4. Phusha izithende zakho, welula izingalo zakho bese ucindezela ibhola elingaphezulu kwekhanda lakho njengoba usukuma.

5. Yehlisela ibhola esifubeni sakho bese uyaphinda.

Beka phansi ama-Pushups:

1. Qala ngokulala ulele esiswini sakho, welule izingalo phambi kwakho nemilenze iqonde ngemuva kwakho izinyawo zihlukene kancane.

2. Letha izingalo zakho bese ubeka izandla zakho phansi eceleni kwesifuba sakho.

3. Misa izinzwane zakho phansi bese uphakamisela umzimba wakho emabholeni ezinyawo zakho.

4. Phusha esifubeni sakho futhi welule izingalo zakho ukuze uphakamise umzimba wakho ubuyele endaweni yokuphusha.

5. Yehlisa kancane uhlehlise phansi ukuze ulale ubheke phansi (hhayi i-pushup).

6. Yelula izingalo zakho emuva phambi komzimba wakho futhi ukhulule izinyawo zakho. Phinda.

I-Tricep Dips:

1. Qala ngokubeka ibhentshi (noma isihlalo) uvundle ngemuva kwakho bese uhlala onqenqemeni uguqe ngamadolo.

2. Beka izandla zakho ngaphansi kwe-glute yakho cishe ububanzi behlombe onqenqemeni lwebhentshi, uqinisekise ukuthi iminwe yakho ibheke phambili.

3. Shicilela ama-glute akho phambili uwasuse ebhentshini, futhi ubeke izinyawo zakho ukuze zenze i-engeli engama-degree angu-90 ngezinqulu zakho. Lesi isikhundla sakho sokuqala.

4. Yehlisa umzimba wakho ngokugoba endololwaneni uze udale i-engeli engu-90 degree ngezingalo zakho. Qiniseka ukuthi amahlombe akho, izindololwane, nezihlakala zihlala zihambiselana ngaso sonke isikhathi.

5. Phusha phezulu esithendeni sakho bese welula izingalo zakho ukuze ubuyele endaweni yokuqala. Gwema ukusebenzisa imilenze yakho ukukusiza ekwenzeni lokho. Zama njalo futhi ulondoloze ukuma okuqondile. Phinda.

6. Kwenze kube nzima lokhu ngokwelula imilenze yakho ngokuphelele noma ukuyibeka kwelinye ibhentshi eliphezulu elingaphezulu njengoba kukhonjisiwe ngezansi.

Abagibeli bezintaba:

1. Ukuqala endaweni yokuphusha izingalo zivuleke kancane kunobubanzi behlombe ngokuhlukana, beka isisindo somzimba wakho phezu kwezandla zakho.

2. Ukugcina unyawo lwakho lwesobunxele phansi, goba idolo lakho langakwesokudla uliphakamisele esifubeni sakho ngaphambi kokulelula.

3. Bese ubuyisela unyawo lwakho lwesokudla phansi bese ugobisa umlenze wakho wesobunxele bese uwuphakamisela esifubeni sakho.

4. Nyusa ijubane ngakho kufana nokuthi ugijima ezandleni zakho. Ungalokothi uvumele umlenze ohambayo uthinte phansi.

5. Phinda ama-reps amaningi njengoba kushiwo. (Ufuna okwengeziwe? Hlola izivivinyo ze-abs ezihamba phambili kulo lonke uhlobo lokujima!)

Amabhayisikili ka-Ab:

1. Qala ngokubeka phansi emhlane wakho uphakamise ikhanda nezandla ngemuva kwamadlebe.

2. Gobisa amadolo akho abe ama-degree angama-90 ukuya emilenzeni yakho engenhla futhi imilenze yakho engaphezulu ibe ngama-degree angama-90 ezinqulwini zakho.

3. Nweba umlenze wakho wangakwesokudla ukuze ube cishe ngama-degree angama-45 ukusuka phansi, ngenkathi ngasikhathi sinye uletha idolo lakho lesobunxele esifubeni sakho.

4. Masinyane ngemuva kokufaka idolo esifubeni sakho, nweba umlenze wakho wesobunxele ngokuphelele ukuze kube ngama-degree angama-45 ukusuka phansi bese ufaka idolo lakho langakwesokudla esifubeni sakho. Lokhu kudala ukunyakaza kwe-pedaling.

5. Uma usubambe ukunyakaza, faka i-twist nomzimba ongaphezulu, ongafinyelelwa ngokuhlangana nedolo ngendololwane ehlukile. Isibonelo, njengoba uletha idolo langakwesokudla esifubeni, phendulela umzimba wakho ongaphezulu ngasesandleni sokudla ukuze ukwazi ukuhlangabezana nendololwane yakho yangakwesobunxele. Phinda.

Ukuhlala nge-Twist:

1. Qala ngokulala phansi phansi izinyawo zakho ziphakanyisiwe phambi kwakho.

2. Bend izindololwane zakho, ugcine izandla zakho ngemuva kwezindlebe zakho.

3. Hlanganisa imisipha yakho yesisu ngokudweba inkinobho yakho yesisu uye emgogodleni wakho. Khulula kancane isandla sakho kwesokunxele bese welula uye phambili kancane uvumela ikhanda lakho, amahlombe akho kanye nomzimba wakho ukuthi usuke phansi.

4. Njengoba uqhubeka nokuhlala phansi, jikisa uhlangothi lwakho lwesokudla ufinyelele kudlule unyawo lwakho lokunene.

5. Khipha umzimba wakho kancane kancane bese ukhulula umzimba wakho, ubuyisele isandla sakho sokudla sibheke endlebeni yakho.

6. Phinda ngakwesokunene.

Ukuhlala Kwemilenze Okuqondile:

1. Qala ngokulala ngomhlane uqonde phansi ubeke imilenze iqonde nezingalo zelulelwe ngaphezu kwekhanda lakho.

2. Hlanganisa imisipha yakho yesisu ngokudweba inkinobho yakho yesisu uye emgogodleni wakho.

3. Ukugcina izinyawo zakho zihlangene kanye nezithende phansi, letha izandla zakho zibheke ezinyaweni zakho uphakamise ikhanda lakho, izindwani zamahlombe kanye nesifuba phansi. Lokhu kuzodala ukuthi izisu zakho zifinyele.

Qhubeka ukufinyelela phambili uze uthinte izinzwane zakho (noma isenzo se).

5. Khulula kancane izingalo zakho nomzimba wakho bese ubuyela endaweni yokuqala. Phinda.

Ukuthola amathiphu wokudla nokuqina okwengeziwe kusuka kuKayla, vakashela iwebhusayithi yakhe.

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