U-Kayla Itsines Wabelana Ngokujima Kwakhe Kokukhulelwa Nokuphepha

-Delile

• Isifunda 1 (imizuzu engu-7)
• Umjikelezo 2 (7 amaminithi)
• Buyekeza kwe-

Uma ulandela uKayla Itsines ku-Instagram, khona-ke uyazi ukuthi umqeqeshi nomsunguli wohlelo lokusebenza lwe-SWEAT uyishintshe kakhulu indlela yakhe yokusebenza ngesikhathi sokukhulelwa kwakhe. Ngamanye amazwi: Akusekho ukujima okunamandla okuthinta i-burpee-noma ukuzivocavoca kwe-ab-sculpting. (Okuningi kulokhu: IKayla Itsines Yabelana Ngendlela Yayo Eqabulayo Yokusebenza Ngesikhathi Sokukhulelwa)

Sithinte u-Itsines ukwaba ukuzivocavoca umzimba okugcwele komzimba ebekade ekusebenzisa esikhundleni sokusebenza kwakhe okujwayelekile kwe-SWEAT okuphephile kuwo wonke ama-trimesters okukhulelwa. (Okuhlobene: Izindlela ezi-4 Okudingeka Ushintshe Ukuzivocavoca Kwakho Lapho Ukhulelwa)

Isebenza kanjani: Ukujima kuqukethe amasekhethi amabili anezivivinyo ezintathu lilinye. Yenza ukunyakaza ngakunye kumjikelezo wokuqala ngenombolo ekhonjisiwe yokuphindaphinda, bese uphumula imizuzwana engama-30 ngaphambi kokuqala futhi ngokuhambisa okukodwa. Phinda imizuzu engu-7, bese udlulela kusifunda esilandelayo. Ngemuva kokuqeda isifunda sesibili, qeda ukuzivocavoca noma uqhubeke eminye imizuzu eyi-14 ngokuphinda amasekethe futhi. Iphuzu ukuthi hhayi ukuhamba ngokushesha ngangokunokwenzeka kodwa ukuqedela wonke umsebenzi ngokuphindaphinda kwekhwalithi.

Uzodinga: umata we-yoga, ama-dumbbells (amakhilogremu angu-2-10), nebhentshi

Isifunda 1 (imizuzu engu-7)

I-Triceps Kickback

A. Yima ngezinyawo ububanzi ububanzi ehlombe ubambe idumbbell esandleni ngasinye, izintende zibheke phakathi. Hinge okhalweni ukuncika phambili, ugcine ikhanda lingathathi hlangothi. Cindezela umhlane ongaphezulu bese ugcina izindololwane ziqinise emaceleni, uzidwebe ukuze zenze ama-engeli angama-90-degree anezingalo kanye ne-triceps ukuqala.

B. Cindezela ama-triceps ukuze uqondise izingalo futhi uphakamise izinsimbi phezulu nangemuva.

C. Yehlisa izinsimbi kancane ukuze ubuyele ekuqaleni.

Yenza izikhathi ezingu-15.

Squat & Cindezela

A. Yima izinyawo zihlukene ngobubanzi be-hip, ubambe ama-dumbbell emaceleni.

B. Yehlisela endaweni ye-squat, uphonsa izinkalo emuva, ugcine amadolo ngemuva ezinzwaneni, futhi ufinyelela izinsimbi eziphansi phansi.

C. Yima futhi uzisonge izinsimbi zifike emahlombe bese uzicindezela phezulu, ama-biceps ngezindlebe. Yehlisa izisindo bese uphinda.

Yenza ama-reps ayi-12.

Umugqa Oshintshiwe Oshintshanayo

A. Yima izinyawo zihlukene ububanzi namahlombe namadolo agobe kancane, ubambe i-dumbbell esandleni ngasinye. Hinge okhalweni ukuncika phambili, ugcine ikhanda lingathathi hlangothi.

B. Dlulisa i-dumbbell yesokudla uye ezimbanjeni, ugobe indololwane bese ucindezela ihlombe libheke emgogodleni.

C. Yehlisa i-dumbbell engakwesokudla ngenkathi ugwedla i-dumbbell engakwesokunxele uye phezulu ezimbanjeni. Qhubeka nokushintshana.

Yenza izikhathi ezingu-20 (10 ohlangothini ngalunye). Phumula imizuzwana engama-30.

Umjikelezo 2 (7 amaminithi)

I-Triceps Dip

A. Hlala ebhentshini (noma isitulo esizinzile), izandla zisonqenqemeni eduze kwezinqulu, iminwe ibheke ezinyaweni. Cindezela ezintendeni zezandla ukunweba izingalo, phakamisa okhalweni ebhentshini, bese uhamba izinyawo uye phambili ngamasentimitha ambalwa ngakho izinkalo ziphambi kwebhentshi.

B. Hofuzela bese ugobisa izindololwane uqonde emuva emzimbeni ongezansi kuze kube yilapho izindololwane zakha i-engeli engu-90-degree.

C. Misa isikhashana, bese ukhipha umoya bese ucindezela ezintendeni zezandla bese ucabanga ukushayela izandla ebhentshini ukubandakanya ama-triceps futhi uqondise izingalo ukuze ubuyele ekuqaleni.

Yenza izikhathi ezingu-15.

Ulayini Ohlezi

A. Hlala phansi ubeke imilenze phambili. Loop ibhande lokumelana elizungeze izinyawo, elinokuphela esandleni ngasinye, izingalo zinwetshiwe ukuqala.

B. Izindololwane zilandelana emuva nezindololwane ziqine emaceleni, idonsela ibhande esifubeni bese icindezela amahlombe ndawonye.

C. Dedela futhi welule izingalo emuva ukuze uqale.

Yenza ama-reps ayi-12.

Ukukhahlela Imbongolo

A. Qala endaweni yetafula phezulu ezandleni nasemadolweni.

B. Phakamisa umlenze wangakwesokudla phezulu, ugobeke nge-engela engu-90 degree, ugcina okhalweni luyisikwele. Umhlane ophansi endaweni yokuguqa.

Yenza izikhathi ezingu-10. Shintsha izinhlangothi; phinda. Phumula imizuzwana engama-30.

Buyekeza kwe-