Lokhu kusebenza kukaJennifer Lopez okuvunyiwe okugcwele komzimba kuzokubhubhisa (ngendlela enhle)

-Delile

• Ukuzivocavoca umzimba okugcwele okugunyaziwe nguJ
• ISumo Squat neMedicine Ball
• Reverse Lunge
• IPlank ephezulu kwiMedicine Ball
• I-Glider Lateral Lunge
• I-Plank Dumbbell Row kuya ku-Triceps Extension
• Ukuthinta Ehlombe
• I-Side Plank Crunch
• I-Overhead Slam nge-Medicine Ball
• Ukujikeleza kwe-Torso ne-Resistance Band
• Resistance Band Squat kuya ku-Biceps Curl
• I-Tricep Extension ne-Resistance Band
• Buyekeza kwe-

Noma ngabe ubulokhu ungumuntu osukela kuJennifer Lopez kusukela kuye Intombazane yaseManhattan izinsuku noma uphuze ukufika emdlalweni, ubambe kuphela ubukhulu bobuchule bakhe ngemva kokubona Ama-Hustlers, uyazi uJ. Lo uthanda ukuzivocavoca okunzima.

Lo mculi unqoba ngempela konke ukuzilolonga aqhamuka nakho, ngokusho komqeqeshi wakhe wangaphambili, uDavid Kirsch, umqeqeshi wodumo lokuqina kanye nenxusa lenkampani yomkhiqizo we-infrared sauna MiHIGH. "UJennifer ugxile ngendlela eyisimanga futhi uqondiswa ubugwegwe uma kuziwa ekusebenzeni kwakhe," esho."Akukho okwake kwaba nzima kakhulu noma kwaba yinselelo enkulu ukuthi angazama noma akwenze." (Bheka: UShakira noJ.Lo baqeqeshwe kanjani ngokuSebenza kwabo kweHhafu)

Ufuna ukwazi ukuthi hlobo luni lokujima u-Lopez aluchoboza, impela? Ungabe usaba nelukuluku! Ngezansi, uKirsch wabelana ngesinye sezijikelezo zomzimba ezigcwele afaka uLopez lapho beziqeqesha ndawonye. Uzodinga izingcezu ezimbalwa zemishini ukuze uqedele lokhu kujima, ukuze ukwazi ukukuzama noma ngabe usejimini noma egumbini lakho lokuphumula. (Okuhlobene: UJennifer Lopez Ukhombisa I-Abs Yakhe Ku-Gym Selfie Yokugubha Usuku Lokuzalwa Lwakhe)

Khumbula nje: U-J.Lo uyisilo ngempela ejimini, ngakho ungalindeli ukuthi kuzoba lula.

Ukuzivocavoca umzimba okugcwele okugunyaziwe nguJ

Isebenza kanjani: Yenza umsebenzi ngamunye ukuze uthole isikhathi esibonisiwe. Phinda imizuliswano emibili kuya kwemithathu isiyonke, uphumule phakathi kwemizuliswano njengoba kudingeka.

Uzodinga: Ibhola lomuthi, iqoqo lamadumbula alula, ibhendi lokumelana, neqoqo lama-glider.

ISumo Squat neMedicine Ball

Ngokungeziwe ku- #werking glutes yakho, lokhu kwehluka kwesikwele kuhlose amathanga akho angaphakathi ne-abs. (Okuhlobene: ISumo Squat Yikona Ukuzivocavoca Okuhle Kakhulu Kwamathanga Akho Angaphakathi)

A. Yima ngezinyawo ububanzi bucishe bube buhlukaniswe nehlombe, izinzwane zithole ama-degree angama-45. Xhuma umuthi webhola usondele esifubeni, izindololwane zifakwe phansi ezimbanjeni.

B. Donsa, uguqe ngamadolo, bese uhlala ezinqeni ubuyele esikhungweni. Gcina umnyombo uzibandakanya nesifuba siziqhenye ngokuvikela umhlane ongezansi.

C. Yehla kuze kube yilapho ama-hips ephansi kunamadolo noma lapho ingemuva liqala ukujikeleza, noma yikuphi okuza kuqala.

D. Exhale, bese ucindezela phambili futhi uhlanganyele ama-glutes ukuze ubuyele ekumeni.

Phinda umzuzu owodwa.

Reverse Lunge

Lokhu kuvivinya okuyisisekelo kuqinisa ngempumelelo ingqikithi yakho, ama-glutes, amahips, imisipha, namathole akho, ngokusho kukaKirsch.

A. Qala ngezinyawo ngaphansi kwezinqulu. Dweba inkinobho yesisu uye emgogodleni ukuze uhlanganyele umongo.

B. Thatha igxathu elikhulu ubuyele emuva ngonyawo lwesobunxele, wehlele emgodini onobude besifuba. Misa isikhashana lapho ithanga langaphambili lifana nomhlabathi futhi idolo langakwesobunxele licishe lithinte phansi.

C. Cindezela onyaweni lwesokudla bese ubandakanya ama-glutes ukuze unyathele unyawo lwesobunxele emuva ukuze uqale.

Shintsha izinhlangothi; phinda. Qhubeka ushintshana iminithi elilodwa.

IPlank ephezulu kwiMedicine Ball

Cabanga ukuthi amapulangwe aphezulu avamile aqinile? I-abs yakho izozwa sengathi iyavutha.

A. Guqa phambi kwebhola lomuthi phansi. Beka isandla ngasinye ebholeni lomuthi ngokuhlukaniswa ububanzi behlombe.

B. Phindela emuva unyawo olulodwa ngasikhathi sinye esikhundleni se-push-up. Donsela phezulu kuma-quads bese ucindezela i-glutes ukudala ukungezwani komzimba ophansi, bese uqinisa ingqikithi kube sengathi othile uzokushaya ngezibhakela kusuka ngezansi.

C. Sebenzela ibhola ngenkuthalo ukuze ubambe iqhaza futhi uvikele amahlombe.

Bamba umzuzu owodwa.

I-Glider Lateral Lunge

Uma amaphaphu angemuva esevele eyingxenye yendlela yakho yokufaneleka, u-Kirsch uncoma ukuthi ukwenze kumaglider afana no-J.Lo. “Kubalulekile ukuthi uhlale uphonsela inselelo futhi uphushele umzimba wakho ezingeni elilandelayo,” usho kanje. "Endabeni yamaphaphu angemuva, ama-glider akuvumela ukuthi wenze lokho kanye."

Kodwa-ke, isethi yakho yokuqala yamaphaphu aseceleni akufanele ibe ukundiza amaphaphu asemaceleni. Ngakho-ke, uma umusha ekuhambeni shiya ama-glider futhi unamathele emaphashini avamile asemaceleni. (Kuhlobene: U-J.Lo kanye no-A-Rod Babelane Ngokujima Kwasekhaya Ongakwenza Kunoma Yiliphi Izinga Lokufaneleka)

A. Yima mude ngezinyawo ngaphansi kwezinqulu, isilayida esisodwa emhlabathini ngaphansi kwesithende sangakwesokudla.

B. Ukugcina ubude besifuba nomgogodla uboshwe, ngasikhathi sinye thumela okhalweni emuva ngenkathi uslayida umlenze wangakwesokudla uye ohlangothini, kuze kube yilapho umlenze wangakwesokudla unwetshwa ngokuphelele.

C. Cindezela isisindo onyaweni lwangakwesokunxele, bese ucindezela ama-glutes bese ubuyela ekumeni.

Phinda imizuzwana engu-30. Shintsha izinhlangothi; phinda.

I-Plank Dumbbell Row kuya ku-Triceps Extension

Ukuzivivinya okuhlanganisiwe (okusebenza amaqembu emisipha eminingi ngesikhathi esisodwa) njengalokhu kusebenza kangcono ekwakheni imisipha uma kuqhathaniswa nokuzivocavoca ukuzihlukanisa, kusho uKirsch. Futhi, "ukuzivocavoca okuhlangene kusebenzisa isikhathi ngendlela emangalisayo." Le nhlangano, ngokwesibonelo, iqinisa umnyombo wakho, ama-triceps, amahlombe, ama-glute, ama-lats, nezicupho ngendlela eyodwa.

A. Beka ama-dumbbells kububanzi behlombe lomhlaba ngokuhlukaniswa ngakho-ke izibambo ziyafana. Kusuka endaweni yokuguqa, ncika phambili ukuze ubambe idumbbell esandleni ngasinye. Buyela emuva epulangeni eliphezulu ukuze uqale.

C. Ukugcina umgogodla uboshelwe, futhi ngaphandle kokunyakazisa okhalweni ngapha nangapha, dweba indololwane yangakwesokunxele iqonde phezulu ophahleni. Misa isikhashana phezulu, bese ucindezela i-tricep ukuze ulule indololwane, uthumele isandla siqonde emuva.

D. Hlehlisa ukunyakaza, ubuyisela i-dumbbell ukuze uqale. Phinda ngakolunye uhlangothi.

Qhubeka ushintshe umzuzu owodwa.

Ukuthinta Ehlombe

Umpompi wamahlombe usebenza amahlombe akho nomgogodla wakho.

A. Thatha indawo ephezulu yepulangwe, izihlakala zibekwe ngaphansi kwamahlombe.

B. Ngaphandle kokuvumela izinkalo ukuthi zishintshe zisuka ngapha nangapha, shintsha ngokuthepha ihlombe ngalinye ngesandla esiphambene.

Qhubeka ushintshe umzuzu owodwa.

I-Side Plank Crunch

Wayesenele yini amapulangwe? Ukunyakaza kokugcina kwepulangwe ukugoqa kwepulangwe eseceleni.

A. Lala ohlangothini lwesokudla imilenze iqonde, izinyawo zifakiwe. Beka indololwane yesokudla ngqo ngaphansi kwehlombe. Phakamisa izinkalo kuze kube yilapho umzimba wakhe umugqa oqondile kusuka emaqakaleni kuya emahlombe. Ukugcina i-abs braced, letha isandla sobunxele siye ekhanda ukuze uqale.

C. Sebenzisa ama-oblique ukuletha indololwane yangakwesobunxele phansi sengathi uzothinta inqulu yangakwesokudla.

D. Hlehlisa ukunyakaza ukuze ubuyele ekuqaleni.

Phinda imizuzwana engu-30. Shintsha izinhlangothi; phinda.

I-Overhead Slam nge-Medicine Ball

Uma ubucabanga ukuthi umbukiso ka-J.Lo no-Shakira we-halftime ka-2020 ubuqhuma, linda uze uzame lesi sakudala se-plyometric.

A. Thatha ukuma kwezemidlalo, ububanzi bezinyawo buhlukaniswe ngamadolo bese uguqa kancane, uphonsa ibhola lomuthi ezandleni zombili ukuqala.

B. Phakamisa umuthi ibhola ngqo phezulu, bese ngasikhathi sinye ukhonkotha okhalweni bese uletha izingalo phansi ngokuqhuma ukuze ushaye ibhola phansi.

C. Thatha ibhola lomuthi ukuze ubuyele kuzoqala.

Phinda umzuzu owodwa.

Ukujikeleza kwe-Torso ne-Resistance Band

Kulo msebenzi oyinhloko, uzodinga ibhande lokumelana nephoyinti lokunamathisela (cabanga: i-squat rig, ikholomu, ibha yokudonsa, noma isibambo somnyango esiqinile). Lapho ukhetha ukuthi yiliphi iqembu lokumelana elizolisebenzisa "khetha ibhendi ekunika ukumelana okwanele ukukuphonsela inselelo, kepha ekuvumela ukuthi ugcine ifomu elifanele," kusho uKirsch.

A. Thenga ibhande lokumelana endaweni ethile ukuphakama kwesifuba (noma eduze ngangokunokwenzeka). Imile iqonde ebhandeni elibheke endaweni okusetshenzwa kuyo, bamba isiphetho ngazo zombili izandla. Shiya kude nehange kuze kube yilapho izingalo ziqonde ngaphambili ukuqala.

B. Ukugcina umgogodla uqinile, izinqulu ziyisikwele, nezingalo ziqondile, sebenzisa ama-oblique ukuze usuke endaweni okusetshenzwa kuyo, udonsa ibhande lokumelana nomzimba wonke.

C. Ngokulawula, phindisela emuva ukunyakaza ukuze ubuyele ekuqaleni.

Phinda imizuzwana engu-30. Shintsha izinhlangothi; phinda.

Resistance Band Squat kuya ku-Biceps Curl

Ingane yothando yebhande lokumelana ne-biceps curl ne-resistance band thruster, lokhu ukuhamba komzimba okugcwele.

A. Yima izinyawo zihlukene ngobubanzi be-hip, ibhande lokumelana libekwe ngaphansi konyawo oluphakathi kwazo zombili izinyawo. Bamba ibhande ngezandla zombili phambi kwezinqulu, izintende zibheke phambili.

B. Ukugcina isifuba siside, yehlela phansi ku-squat. Cindezela u-glutes ukuze ume.

C. Gcina umgogodla uqinile futhi izindololwane ziqinile ezimbanjeni, sondeza ibhande lokumelana lifike emahlombe.

D. Hlehlisa ukunyakaza ukuze ubuyele ekuqaleni.

Phinda umzuzu owodwa.

I-Tricep Extension ne-Resistance Band

Umnyakazo wokugcina, asikuthole!

A. Vikela ibhande endaweni lapho ufika khona ihange ekuphakameni kwesifuba. Ubheke kude nephuzu okusetshenzwa kulengwa kulo, finyelela ngemuva komzimba ukubamba ibhande ngezandla zombili, izindololwane zigobile zikhombe ophahleni nezandla ngemuva kwekhanda.

B. Gcina izimbambo ziboshwe futhi izindololwane ziqinile, sebenzisa i-triceps ukuze welule izingalo phezulu.

C. Ukuhlehlisa ukunyakaza ukuze ubuyele ekuqaleni.

Phinda umzuzu owodwa.

Buyekeza kwe-