Zama Lokhu Ukusebenza Okugcwele komzimba we-HIIT kusuka ku-Kelsey Wells 'PWR Entsha Ekhaya 2.0 Uhlelo

-Delile

• IKelsey Wells ’PWR At-Home 2.0 Inselelo Yokuzivocavoca
• I-Sumo Jump Squat
• X Plank
• I-Triceps Push-Up
• IGlute Bridge
• Intaba Climber
• Buyekeza kwe-

Njengoba kunikezwe ubhadane lwamanje lwe-coronavirus (i-COVID-19), ukuzisebenzisela ekhaya sekumangaze kwaba yindlela yabantu bonke yokuthola izithukuthuku ezinhle. Kakhulu kangangokuba izitudiyo zabaqeqeshi kanye nabaqeqeshi banikela ngamakilasi wokuzivocavoca e-inthanethi mahhala ukusiza abantu ukuthi bahlale bephilile futhi besebenza ngenkathi bevalekile. Kepha nangaphambi kokuba i-coronavirus iphoqe abantu abaningi ukuthi bahlale ekhaya bazijwayeze ukuqhelelana nabantu, ukukhokhela ubulungu obubizayo bejimu noma ukubuyisa esitudiyo sakho osithandayo ngokujwayelekile akwenzeki ngaso sonke isikhathi-futhi umqeqeshi we-SWEAT uKelsey Wells uyakuthola lokho.

I-Wells ingubuchopho ngemuva kwe-PWR ezinhlelweni zokuzivocavoca Ekhaya (kanye ne-PWR, okulingana nejimu, ne-PWR Post-Pregnancy, yomama abasha) kuhlelo lokusebenza lwe-SWEAT. Izinhlelo ze-PWR (1.0 kanye ne-2.0 esanda kwethulwa) zagqugquzelwa uhambo lwakhe lokufaneleka olwaqala lapho eba ngumama okokuqala.

“Umcabango wokuya ejimini wawungicindezela,” kusho uWells. Lokhu akubanga nje kuphela ngoba esanda kuthola umntwana, kodwa ngoba ubeqala ngqa uWells ukusebenza nganoma iyiphi indlela esemthethweni, uthi. "Bengingenakho ukuzethemba [kokuya ejimini] ngenkathi ngiqala ukuzivocavoca," kusho uWells. "Uhambo lwami lokuzivocavoca luqale ekhaya futhi ngenxa yokuqonda ukuthi akubona bonke abantu besifazane abangafuna noma abafuna ukuziqeqesha ejimini, ngakho-ke bengifuna ukunikeza uhlelo lokuzivocavoca olunganikeza imiphumela emihle endaweni yasekhaya." (Okuhlobene: Umhlahlandlela Wakho Ophelele Wokusebenza Kwasekhaya)

U-Wells' uthi umgomo wakhe ngohlelo lwe-PWR At-Home kwakuwukuhlinzeka abesifazane ngamathuluzi abawadingayo ukuze bazinike amandla ngokufaneleka kusukela ekunethezekeni nasekugcineni imfihlo yamakhaya abo. "Bengifuna ukukhombisa abesifazane ukuthi ukuqeqeshwa ekhaya akuyona kulula inketho," kusho yena. "Kungaba indlela emangalisayo yokwakha noma ukugcina izinga lakho lokufaneleka futhi ikusize unakekele impilo yakho." (Okuhlobene: UKelsey Wells Uhlanganyela Ngokuthi Ngempela Ukuzizwa Unamandla Ngokufanele)

UWells ubesanda kusebenza kanzima, enza i-PWR eyengeziwe ebiza amasonto ayi-12 ekusebenzeni kwasekhaya, futhi ngenxa ye-COVID-19, uthathe isinqumo sokukhipha lokhu kuphindaphindwa kwesibili kohlelo lwakhe ngaphambi kwesikhathi ebesikuhlelile.

Ngokufana nohlelo lwangempela lwe-PWR Ekhaya, olwaqala ekuqaleni isikhathi esingaphezudlwana konyaka odlule, i-PWR Ekhaya 2.0 ihlanganisa ukuvivinya umzimba kokumelana, izikhathi ze-cardio (ukuqina okuphansi nokuqina okuphezulu), kanye nezinqubo zokubuyisela kabusha, ukuletha ukujikeleza kahle. Uhlelo lokuzivocavoca luqonde ngqo egumbini lakho lokuphumula / egumbini elingaphansi / egalaji. Ukuzivocavoca ngakunye kuthatha imizuzu engama-40 kuye kwengama-50 futhi kuhlukaniswe izigaba eziyisithupha ezihlanganisa ukufudumala, ukusebenza kwemisipha, i-superset, amasekhethi, ukutubeka, kanye nokupholisa phansi. (Okuhlobene: Ungakuqinisekisa Kanjani Ukusebenza Kwakho Kuhlala Kusebenza)

Uhlelo lolu lubandakanya nezinselelo ze-PWR ezingagcwaliswa ngaphezu kokusebenza kwamasonto onke njengenye indlela yokukala inqubekela phambili yakho. Lokhu kuzivocavoca okusheshayo kugxile ku-HIIT futhi kumayelana nokwenza inhliziyo yakho iphakame ngokuzivocavoca kwesisindo somzimba. Ziphelele uma ufushane ngesikhathi futhi ungafinyeleli kunoma iyiphi imishini.

Qaphela ukuthi uzodinga imishini ekhona ukuze wenze okuningi kokusebenza okuhleliwe ohlelweni lwe-PWR At-Home noma kunjalo. Ezinye izinto osuvele unazo ekhaya ezifana nomata wokuzivocavoca, ibhentshi, amanye ama-dumbell, nebhola lomuthi, kepha futhi ungafuna ukutshala imali ku-ab wheel, gxuma intambo, izinsimbi zamaqakala, i-kettlebell, amabhande wokumelana, a Ibhola leBosu, ipuleti lesisindo, nepayipi le-PVC — u-Wells alisebenzisayo ekusebenzeni kwakhe, kepha ungathola izinto ezifanayo ezungeze ikhaya lakho ezingasebenza esikhundleni salezi zinsiza, njengomshanelo esikhundleni sepayipi le-PVC. (Okuhlobene: Ukusebenza Komzimba Okugcwele Kwemizuzu Engu-15 Ongakwenza Ekhaya)

Ngezansi kukhona okukhethekile okukhethekile okugcwele umzimba okugcwele kwe-PWR Ekhaya 2.0 Challenge Workout eklanywe u-Wells ukukunikeza ukunambitheka kwayo yonke i-PWR yakhe ochungechungeni Lwasekhaya. Khumbula ukuthi lokhu kuzivocavoca akufaki ukunyakaza okucacisiwe kokufudumala, kodwa u-Wells uncoma ukungena abambalwa ukuze usize ukukhulisa uhla lwakho lokunyakaza nokunciphisa ukulimala. "Imizuzu engu-3-5 nje kuphela ye-cardio, njengokugijima endaweni noma ukweqa, kuzokhuphula izinga lokushaya kwenhliziyo yakho futhi kukusize ukufudumeza imisipha yakho esimisweni sakho," esho. "Uma kungenzeka, ngincoma ukuthi ngilandele leyo cardio ngokunwebeka okumbalwa okuguquguqukayo- njengokushwibeka kwemilenze, imibuthano yengalo, nokusonteka kwe-torso."

IKelsey Wells ’PWR At-Home 2.0 Inselelo Yokuzivocavoca

Isebenza kanjani: Yenza isivivinyo ngasinye kwezinhlanu imizuzwana engama-40, bese kuthi amasekhondi angu-20 asuswe, ukuthola imijikelezo emine. Phumula imizuzwana engama-60 phakathi komjikelezo ngamunye.

Okudingayo: Isikhala esivulekile nomata wokuzivocavoca

I-Sumo Jump Squat

A. Qala ngokuma ume ngezinyawo zakho ngobubanzi kunehlukaniswe nobubanzi behlombe. Khomba izinyawo kancane ngaphandle. Lesi isikhundla sakho sokuqala.

B. Hinge okhalweni, futhi uguqe ngamadolo ukuze isinqe sibuyele emuva. Uma ubheka phambili ngqo, letha amathanga akho ngokufana phansi (noma lapho indawo yakho ephansi ikhona, uma ingaphezulu kwalokhu).

C. Cindezela ezithendeni futhi ugxume phezulu ngokuqhuma, welula imilenze nezingalo ziqonde.

D. Mhlaba kancane ngamadolo agobile, wehlise ubuyele endaweni yokuqala bese uphinda.

Qedela ama-reps amaningi ngangokunokwenzeka imizuzwana engama-40.

Phumula imizuzwana engama-20.

X Plank

A. Qala endaweni ephakeme yepulangwe izandla nezinyawo zakho zibe ububanzi bamahlombe ngokuhlukana. Bopha umgogodla wakho, gcina umgogodla ongathathi hlangothi, futhi uqinisekise ukuthi izandla zakho zingaphansi kwamahlombe akho ngqo.

B.Faka futhi uphakamise okhalweni njengoba uletha isandla sakho sobunxele ukuze ufinyelele ngonyawo lwakho lokunene. Thepha unyawo noma mane nje ufinyelele kude ngangokunokwenzeka.

C. Exhale, wehlise izinkalo zakho bese ubeka isandla sakho sobunxele emuva kumata ukuze ubuyele endaweni yokuqala.

D. Phinda ukunyakaza ngakolunye uhlangothi, ufinyelela isandla sokudla unyawo lwesobunxele bese ubuya. Qhubeka nokushintshana.

Qedela ukuphindaphinda okuningi ngangokunokwenzeka imizuzwana engama-40.

Phumula imizuzwana engama-20.

I-Triceps Push-Up

A. Qala endaweni yepulangwe izandla zihlukaniswe ububanzi behlombe, nezinyawo zakho zihlangane ngemuva kwakho. Lesi isikhundla sakho sokuqala.

B. Faka futhi ngenkathi ugcina umgogodla ongathathi hlangothi, goba izindololwane bese wehlisa isifuba sakho ngasocansini. Qiniseka ukuthi izindololwane zakho zikhomba emuva nezingalo zihlala zixakeke ezinhlangothini zomzimba wakho.

C. Exhale, ucindezela ngesandla ukuze uphakamise umzimba wakho ubuyele endaweni yokuqala. Zama ukungaguquli umhlane wakho. *Yehla emadolweni akho, njengoba kudingeka.

Qedela ama-reps amaningi ngangokunokwenzeka imizuzwana engama-40.

Phumula imizuzwana engama-20.

IGlute Bridge

A. Qala ngokulala ulele ngomhlane embhedeni. Gobisa amadolo futhi ubeke izinyawo ngokuqinile emhlabathini, uqinisekise ukuthi zihlukaniswe ububanzi benyonga futhi umgogodla wakho usesimweni sokungathathi hlangothi (gwema ukugoqa). 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 ama-glutes akho, futhi uphakamise i-pelvis yakho phansi kuze kube yilapho umzimba wakho wenza umugqa oqondile ukusuka esilevini kuya emadolweni. Kufanele uzwe ukungezwani kuma-glutes nasezintanjeni zakho.

C. Donsa umoya njengoba wehlisa i-pelvis ukuze ubuyele endaweni yokuqala.

Qedela ama-reps amaningi ngangokunokwenzeka imizuzwana engama-40.

Phumula imizuzwana engama-20.

Intaba Climber

A. Ukuqala endaweni yokusunduza izingalo ezibanzi kancane kunobubanzi behlombe ngokuhlukana, beka isisindo somzimba wakho phezu kwezandla zakho.

B. Ugcina ibhola lonyawo lwakho lwesobunxele phansi, gobisa idolo lakho langakwesokudla uliphakamise ulibhekise esifubeni sakho.

C. Bese ubuyisela unyawo lwakho lwesokudla phansi bese ugobisa umlenze wakho wesokunxele, uwuphakamisele esifubeni sakho.

D. Khulisa isivinini, uqiniseke ukuthi ungathinti uzwane lomlenze ogobile phansi njengoba uwuletha esifubeni sakho. Phinda.

Qedela ama-reps amaningi ngangokunokwenzeka imizuzwana engama-40.

Phumula imizuzwana engama-20.

Buyekeza kwe-