Lokhu kuzivocavoca umzimba okukhulu kuzoshisa ithani lamakhalori

-Delile

• I-Triceps Kickback Row + Push-Up
• I-Squat Curl + Push Cindezela
• Deadlift nge-Wide-Grip Row
• Ama-Lunges Emhlabeni Wonke
• I-Kettlebell Swings
• Buyekeza kwe-

Akukho lutho olungcono njengokuluma ibhega enamanzi, ugcobe ama-fried, bese uyigeza nge-milkshake enokhilimu. Kepha intaba yama-calories eza nawo? Ehh, akukuhle kangako. (Ngaphandle kokuthi kungenye yalawa ma-burger angaphansi kwama-calories angama-500.) Kungakho umqeqeshi omkhulu wakwaNike kanye nomfundisi weBarry's Bootcamp uRebecca Kennedy bakhe ukuzivocavoca okwakhelwe lowo muzwa ngqo: Kushisa amakhulori amaningi ukuze uqhubeke udle leyo burger, ukwazi wena ' Sithole konke ukuluma. Isixwayiso esifanele nokho: Yenza lokhu kuvivinya umzimba ngaphambi ukudla kwakho kwe-Shake Shack hhayi ngemva kwalokho, ngoba isisu se-burger siyakwenza hhayi uzizwe umuhle ngesikhathi semibhoshongo. (JK, awekho ama-burpees lapha.)

Isebenza kanjani: Yenza amasethi ayi-10 we-10 reps yokuhamba ngakunye, uphumule imizuzwana engama-30 phakathi kwamasethi. Phumula imizuzu emi-2 phakathi kokuhamba ngakunye. Qhubeka nokuzivocavoca kanye, futhi usuqedile. (Ufuna umnyombo owengeziwe? Zama lokhu kuzivocavoca okuphefumulelwe kukaGwen Stefani okulandelayo.)

I-Triceps Kickback Row + Push-Up

A. Qala ngokuma kwepulangwe ngezinyawo ezibanzi kunobubanzi behlombe ngaphandle nezandla kuma-dumbbells.

B. Cindezela ingemuva elingenhla ukuze udonse isandla sokudla kanye ne-dumbbell phezulu eduze kwezimbambo, bese welula ingalo ibuyele emuva ku-triceps kickback, uphakamise i-dumbbell phezulu ngangokunokwenzeka bese ucindezela i-triceps. Gcina okhalweni isikwele nomgogodla uqinile.

C. I-curl dumbbell ibuyele ezimbanjeni, bese ubuyela endaweni yokuqala. Phinda ohlangothini lwesobunxele, bese wenza i-push-up eyodwa. Lokho kuyi-rep engu-1.

Yenza amasethi angu-10 wokuphindaphinda okungu-10, uphumule imizuzwana engu-30 phakathi kwesethi ngayinye.Bese uphumula imizuzu emi-2.

I-Squat Curl + Push Cindezela

A. Yima izinyawo zihlukene ngobubanzi be-hip nama-dumbbell ezandleni ngezinhlangothi. Squat, ehlisa amathanga aze alingane phansi.

B. Phusha izithende ukuze ume ngenkathi wenza i-curl yesando: Phakamisa ama-dumbbell phezulu emahlombe, izintende zibheke phakathi.

C. Gobisa amadolo kancane, futhi ume ngokuqhuma ngenkathi uphusha ama-dumbbell phezulu, izihlakala zinqwabelene ngokuqondile phezu kwamahlombe nezintende zezandla zibheke phakathi, umgogodla ubambene.

D. Ama-dumbbells aphansi abuyele ekuphakameni kwehlombe, bese uhlehlisa isando curl ukwehlisa izinsimbi emuva ezinhlangothini.

Yenza amasethi ayi-10 we-10 reps, uphumule imizuzwana engama-30 phakathi kwesethi ngayinye. Bese uphumula imizuzu emi-2.

Deadlift nge-Wide-Grip Row

A. Yima ngezinyawo ububanzi be-hip, ama-dumbbells phansi ngqo phambi kwezinyawo. Hlanganisa okhalweni ukuze ugobe phambili ubambe ama-dumbbells ezandleni zombili, izintende zibheke ezinzwaneni.

B. Hlanganisa phezulu emuva bese ushayela izinkalo phambili ukuze ume ubude. Hinge okhalweni ukwehlisa ama-dumbbells phansi kwe-shins, ugcine imilenze iqonde kepha ingakhiyiwe.

C. Bese wenza umugqa wokubamba okubanzi: Gcina i-torso ixhumeke phambili, phakamisa izindololwane phezulu nangaphandle emaceleni ukuze ama-dumbbells afinyelele ukuphakama kwesifuba, akhe ama-angles angama-90-degree phakathi kwe-triceps nezingalo ezingaphezulu.

UD. Izisindo eziphansi zehle ziye kuma-shins, bese ushayela izinqulu phambili ukuze uqale i-rep elandelayo.

Yenza amasethi ayi-10 we-10 reps, uphumule imizuzwana engama-30 phakathi kwesethi ngayinye. Bese uphumula imizuzu emi-2.

Ama-Lunges Emhlabeni Wonke

A. Yima ngezinyawo ndawonye, ​​uphethe i-kettlebell esifubeni ukuphakama ezinhlangothini (noma "izimpondo") ngeminwe esongwe ezansi kwesibambo.

B. Phakamisa indololwane ngesikhathi ukuze uzungeleze i-kettlebell ekhanda, udlule endlebeni yakwesokudla bese udlula ngemuva kwekhanda, bese udlula endlebeni yangakwesobunxele. Qhubeka uzungeze i-kettlebell uye esinqeni sangakwesokudla, ngenkathi uhlehla ubheke emuva ngonyawo lwesokudla uye endaweni yesummat squat.

C. Unyathela unyawo lwakwesokudla eduze konyawo lwesobunxele, kokelezela i-kettlebell phambili futhi uzungeze ikhanda kolunye uhlangothi (indlebe yesobunxele, ngemuva kwekhanda, indlebe yesokudla). Qhubeka uzungeza okhalweni lwesokunxele bese uhlehla ngonyawo lwesokunxele uye endaweni ye-sumo squat ngakolunye uhlangothi.

Yenza amasethi ayi-10 we-10 reps (5 ohlangothini ngalunye), uphumule imizuzwana engama-30 phakathi kwesethi ngayinye. Bese uphumula imizuzu emi-2.

I-Kettlebell Swings

A. Yima ngezinyawo ebanzi kunobubanzi be-hip nobubanzi be-kettlebell cishe yonyawo phambi kwezinyawo. Bamba okhalweni, ugcine uqonde ngqo, bese ufinyelela phambili ukuze ubambe isibambo sensimbi.

B. Swing the kettlebell emuva phakathi kwemilenze (ngokuthepha "izithupha kuya kubhampa"), bese ushayela okhalweni phambili ekushintsheni insimbi phambili naphezulu, ume ekuphakameni kwehlombe, insimbi ngokufana phansi.

C. Vumela insimbi iwele phansi, incike phambili ukuyibuyisela emuva phakathi kwemilenze. Gcina umgogodla uqinile futhi ucindezele ama-glutes phezulu ku-swing ngayinye.

Yenza amasethi ayi-10 we-10 reps, uphumule imizuzwana engama-30 phakathi kwesethi ngayinye. Bese uphumula imizuzu emi-2.

Buyekeza kwe-