Le-5-Move Full-Body Dumbbell Workout KaKelsey Wells Izokushiya Uthuthumela

-Delile

• UKelsey Wells PWR Ekhaya 4.0 Express Work-Full Dumbbell Workout
• I-Single-Arm Hlanza bese Ucindezela
• Isifuba Cindezela ku-Skull Crusher
• Ukukhahlela kwe-Flutter enesisindo
• Umugqa Wokuvuselela
• I-Burpee enesisindo
• Buyekeza kwe-

Umqeqeshi we-SWEAT kanye ne-powerhouse global fitness, u-Kelsey Wells usanda kwethula impinda yakamuva yohlelo lwakhe oludumile lwe-PWR Ekhaya. I-PWR Ekhaya i-4.0 (etholakala kuphela kuhlelo lokusebenza lwe-SWEAT) izokwengeza amasonto ayisithupha wohlelo ohlelweni lwamanje lwamaviki angama-40, ukuhlinzeka abesifazane ngokuqukethwe okunhlobonhlobo kokuzivocavoca ukubasiza bakhule ngamandla abo.

"Akukho engikuthandayo ngaphandle kokwenza lezi zinhlelo ukusiza abantu besifazane ukuba bazinikeze amandla futhi bafeze izinhloso zabo," kusho uWells Umumo. "Bengifuna ukuhlinzeka abesifazane ngokuzivocavoca okusha okusha ukubasiza ukuthi bahlale benogqozi lokukhuthala, ukuhambisa imizimba yabo nokunakekela impilo yabo kusukela enethezelweni lekhaya labo."

Konke ukusebenza kwe-PWR At Home, kufaka phakathi okukuvuselelwa kwakamuva, kungamaminithi angama-40 futhi kugxile ekuqeqesheni amandla okukhomba amaqembu emisipha ehlukene ngezinsuku ezahlukahlukene. Ekusebenzeni okuningi, uzodinga okungenani i-dumbbell eyodwa, i-kettlebell, namanye amabhendi wokumelana. (Okuhlobene: Nansi Indlela Ishejuli Yokuzilolonga Yamaviki Onke Ebhalansile Ngokuphelele ebukeka ngayo)

Kulabo abanesikhathi esifushane, Izinselele ze-PWR zohlelo zikunikeza ukujima okuyimizuzu eyi-10 ukuya kwengama-20 kokubili okusheshayo futhi okusebenzayo. Ngaphezu kwalokho, imvamisa zidinga okokusebenza okungatheni. (Okuhlobene: Konke Okudingayo Isethi yama-Dumbbells Wokuchoboza Lezi Zikhali ne-Abs Workout KaKelsey Wells)

Kungakhathalekile ukuthi ukhetha luphi uhlobo lokujima, inhloso yohlelo lwasekhaya ukushisa amafutha, ukwakha amandla, nokuthuthukisa izinga lakho lokufaneleka lilonke. I-Cardio (kokubili ukuqina okuphansi kanye nokuqina okuphezulu) kanye neseshini yokululama nayo yakhelwe ohlelweni lwakho lokujima, kanye nokufudumala nokupholisa phansi ngaphambi nangemuva kokujima ngakunye. (Ingabe bewazi ukuthi i-SWEAT isanda kwengeza uhlelo olusha lwe-Pilates?)

Ngokuqondene nokuthi yini ebeka i-PWR Ekhaya i-4.0 ihlukane? "Amaviki ayisithupha akamuva okusebenza afakwe kwi-PWR Ekhaya ahlinzeka abesifazane asebevele bezivocavoca umzimba futhi asebenesikhathi eside beziqeqesha ithuba lokuqhubeka nokukhuphula izinga lokuqeqeshwa kwabo besekhaya," kusho uWells. "Lolu hlelo lwenziwe ngenhloso futhi lugxile kwezesayensi yokuzivocavoca ukusiza abesifazane basebenzise isikhathi sabo nokuzikhandla ekuziqeqesheni."

Ngenkathi wonke amasonto angama-46 ohlelo lwe-PWR At Home efanelekile kuwo wonke amazinga okuqina, abakwaWells bagcizelela ukubaluleka kokuqala okuncane nokwakha indlela yakho yokukhuphuka. "Uma uqeqeshwa ngezinsimbi, kubaluleke kakhulu ukugxila ekuqedeni ukunyakaza ngakunye nokuphindaphinda ngefomu elifanele lokuzivocavoca ukusiza ukunciphisa ingozi yokulimala, kukuvumela ukuba uthole okuningi ekuzivocavoca umzimba, futhi uvune izinzuzo zomzimba zokuqeqeshwa kwesisindo," Uyachaza. "Kuhle njalo ukuqala ngesisindo esincane - noma yini ozizwa ukhululekile kodwa kuyinselele kuwe - futhi kancane kancane uyakheka ngokuhamba kwesikhathi njengoba uqina futhi uqiniseka ngokwengeziwe ukuqeqeshwa ngezinsimbi. Akukhona ukuthi uphakamisa kangakanani; imayelana nokuphakamisa ifomu elifanele." (Okuhlobene: Umhlahlandlela Wakho Ophelele Wokusebenza Kwasekhaya)

Ukukunikeza ukunambitheka kwalokho iPWR Ekhaya 4.0 ekunikezayo, hlola lokhu kuzivocavoca okukhethekile komzimba wonke okwenziwe yiWells. "Ngezinsuku lapho ufushane ngesikhathi, lo mzuzu wokuzivocavoca osheshayo wemizuzu engu-15 uhlose ukukusiza ulwele ukuthola amandla nokuthola izinhloso futhi ushaye yonke imisipha efanelekile ukuze ube nomhlangano osheshayo womzimba ogcwele," kusho uWells. "Lokhu kuzivocavoca kuqondise isifuba sakho, amahlombe, i-triceps, isisu, ama-quads, ama-glutes, nama-hamstrings." (Okuhlobene: Tshisa Umzimba Wakho Ophansi Ngalokhu Kusebenza Komlenze Wedumbbell Okunyakazayo Okuhlanu NguKelsey Wells)

Gcina ukhumbula ukuthi lokhu kuvivinya akubandakanyi ukuhamba okuthe ngqo kokufudumala nokupholisa phansi. Esikhundleni salokho, u-Wells uncoma ukwenza imizuzu emithathu kuya kwemihlanu ye-cardio (cabanga: ukweqa amajeki noma intambo yokugxuma) ukusiza ukukhulisa izinga lokushaya kwenhliziyo yakho nokufudumeza imisipha yakho ngaphambi kokuzivocavoca. Ubuye futhi asikisele ukulandela i-cardio ngokulula okunamandla, njengokushintshana kwemilenze, ukushwiba kwengalo, nokujijikana komzimba. "Lokhu kungasiza ekwandiseni uhla lwakho lokunyakaza ngokulungiselela imisipha yakho ukuba ihambe kahle kulo lonke uhla lwayo lokunyakaza ngesikhathi sokuzivocavoca," esho.

Ngokuqondene nokupholisa umoya, uWells uncoma ukuthatha uhambo lwemizuzu emithathu ukuya kwemihlanu ukwehlisa izinga lokushaya kwenhliziyo yakho. Ungase futhi ufune ukuqedela ezinye izintambo ezimile, lapho ubambe khona umsipha endaweni enwetshiwe cishe imizuzwana eyi-10 kuya kwengama-30. "Ukwelula okungaguquguquki kusebenza ukukhulisa ukutholakala kwakho nobubanzi bokuhamba," kuchaza uWells. "Kungasiza futhi ukwenza kusebenze isistimu yakho yokuphumula neyokubuyisela ukuze kukusize uqinisekise ukuthi uzizwa uphumule futhi ulungele ukujima kwakho okulandelayo."

UKelsey Wells PWR Ekhaya 4.0 Express Work-Full Dumbbell Workout

Isebenza kanjani: Yenza isivivinyo ngasinye kwezinhlanu ubuyele emuva emuva ngesikhathi esabiwe. Qedela inani lemijikelezo emithathu ngokuphumula komzuzu owodwa phakathi komjikelezo ngamunye. Gxila ekugcineni ifomu elihle kulo lonke uhlelo futhi usebenzise ibanga eligcwele lokunyakaza komzimba wakho.

Okudingayo: Isikhala esivulekile, umata wokuzivocavoca, kanye nesethi yama-dumbbells.

I-Single-Arm Hlanza bese Ucindezela

A. Yima izinyawo zihlukene ngobubanzi be-hip kanye ne-dumbbell phansi phakathi kwezinyawo.

B. Ugcina ingemuva liyisicaba futhi intamo ingathathi hlangothi, phushela okhalo emuva ukuze wehlise phansi bese ubamba i-dumbbell ngesandla esisodwa.

C. Ukugcina umgogodla ubambekile, cindezela ezithendeni bese uphonsa okhalo phambili ukuze uphakamise i-torso bese udonsa i-dumbbell uyisuse phansi, ushayela indololwane phezulu bese uyishutheka ezimbanjeni ukuze ubambe i-dumbbell endaweni yokubeka ngaphambili phambi kwehlombe.

D. Yehlela esikhungweni esingajulile, bese uqhuma ubheke phezulu ngenkathi ngasikhathi sinye ucindezela i-dumbbell ngaphezulu, ugcine isandla ngqo ehlombe ne-bicep eduze kwendlebe. Gcina umgogodla ohlanganyele namadolo egobile kancane.

E. Misa isikhashana, bese wehlisa kancane i-dumbbell phansi ehlombe, bese umhlabathi phakathi kwezinyawo ukubuyela ukuqala.

Phinda imizuzwana engu-60 (imizuzwana engu-30 ohlangothini ngalunye).

Isifuba Cindezela ku-Skull Crusher

A. Bamba i-dumbbell esandleni ngasinye bese ulala ubheke phezulu kohlaka lokuzivocavoca ngamadolo agobile nezinyawo ziyisicaba phansi.

B. Yelula izingalo ngenhla kwesifuba izintende zibhekane. Hlanganisa ama-glutes bese udonsela izimbambo phansi ukuvimbela ukugoqa emuva emuva.

C. Ukufaka izindololwane ucindezele amahlombe phansi, ugoba izindololwane kancane ukuze wehlise ama-dumbbells cishe nge-intshi ngaphezulu kwebunzi ohlangothini ngalunye lwekhanda. Gwema ukuhambisa izingalo ezingaphezulu kanye namahlombe okunamathisela phansi ukuze ubambe ama-lats, uhlukanise i-triceps njengoba izisindo ziphansi.

D. Ngokulawula, qondisa izindololwane ukuphakamisa ama-dumbbells up up, bese wehlisela emuva phansi esifubeni ukuze ubuyele ekuqaleni.

Phinda ukulandelana imizuzwana engu-45.

Ukukhahlela kwe-Flutter enesisindo

A. Lala ubheke phezulu phansi uvule imilenze nezingalo, ubambe i-dumbbell eyodwa ngaphezu kwesifuba usebenzisa izandla zombili, izintende zibhekane. Hlanganisa umnyombo ngokudweba inkinobho yesisu uye emgogodleni.

B. Ukugcina imilenze iqonde nezingalo zeluliwe, phakamisa umlenze wangakwesokudla ngenkathi umlenze wangakwesokunxele uzulazula kancane ngaphezu komhlaba ukuze imilenze yakhe isimo seL.

C. Misa isikhashana, bese ufaka phansi umlenze wangakwesokudla ngasikhathi sinye bese uphakamisa umlenze wesobunxele, ugcine izingalo zelulwa sonke isikhathi futhi uqinisekise ukuthi akukho mlenze owake wathinta phansi. Qhubeka ushintshane phakathi kwemilenze yangakwesokudla nangakwesokunxele ukuze udale ukunyakaza okufana "nesikele".

Phinda imizuzwana engu-45.

Umugqa Wokuvuselela

A. Qala endaweni ephezulu yepulangwe ngezandla kuma-dumbbells, izinyawo endaweni ebanzi. Cindezela ama-quads, ama-glutes, ne-abs.

B. Hlehlisa ingalo eyodwa uye ezimbanjeni (ucindezela ngemuva kwehlombe lehlombe). Buyela phansi bese ugwedla ngakolunye uhlangothi. Qhubeka ushintshe.

Phinda imizuzwana engu-45.

I-Burpee enesisindo

A. Yima ngezinyawo ububanzi behlombe, ubambe i-dumbbell esandleni ngasinye ngezingalo ezinhlangothini zakho.

B. Pushela izinqulu emuva, guqa amadolo, bese wehlela ku-squat, ubeke ama-dumbbell ngaphambili, nangaphakathi nje, ezinyaweni.

C. Ukugcina izandla kuma-dumbbells, gxuma ukubuyela emuva ngobumnene emabhola ezinyawo endaweni yepulangwe. Umzimba kufanele wenze umugqa oqondile ukusuka ekhanda kuye ezithendeni.

D. Jump izinyawo ziye phambili ukuze zifike ngaphandle nje kwama-dumbbells.

E. Phusha izithende ukunweba imilenze futhi usukume. Goba izindololwane bese uletha womabili ama-dumbbell esifubeni njengoba uzoma.

F. Uma usesimweni sokuma, phusha ngezithende futhi welule zombili izinsimbi zomlomo ekucindezelweni okuphezulu, izintende zibheke phambili. Yima kancane phezulu, bese wehlisa kancane ama-dumbbell bese uletha izingalo emaceleni akho ukuze ubuyele endaweni yokuqala.

Phinda ukulandelana imizuzwana engama-45.

Buyekeza kwe-