Ngisinde ohlelweni lwe-Kayla Isines BBG Workout—futhi Manje sengiqine Kakhudlwana Ku *futhi* Ngiphuma Ejimini

-Delile

• Yini i-BBG, ncamashi?
• I-BBG isebenza kanjani?
• Amathiphu wokunqoba ukuzivocavoca kwe-BBG ngakunye:
• Shiya indawo yakho yokududuza ekubukeni kwangemuva.
• Lungiselela ukukhulisa amandla akho.
• Zitholele umhlabeleli.
• Thembela emvelweni yakho.
• Yeka ukuziqhathanisa.
• Buyekeza kwe-

Wonke ama-fitstagrammer afanele usawoti wakhe kubagibeli bezintaba athanda uKayla Itsines. Umqeqeshi wase-Aussie nomsunguli we-Bikini Body Guides kanye nohlelo lokusebenza lwe-SWEAT, ungowasebukhosini bokufaneleka (konke kuhalalisela indlovukazi ye-BOSU ball burpees!). I-absboard abs yakhe (into eyinganekwane) kanye nomyalezo wokuqina komzimba kukhuthaze abesifazane abaningi ukuba bamukele imisipha yabo futhi babe namandla abo, abazethembayo.

Udadewethu wangingenisa ohlelweni lwe-Itsines 'lwamasonto ayi-12 lwe-BBG ngosuku olulodwa olubuhlungu ngoJanuwari. Ngangijule entanyeni ekuwohlokeni kwangemva kweholide, ngizizwa nginecala ngokuzitika kakhulu ngamaholide, nokho ngingagqugquzelwa ukuyogijima e-booger-inducing ku-NYC tundra. Ngangibuye ngilulame esimweni se-hypothyroid esase siphele amandla ami izinyanga futhi sangeza amakhilogremu okhalweni lwami. Lapho udadewethu engiqinisekisa, ungenza ama-BBG ukusebenzisa egumbini lakho lokuphumula, ngase ngidayisiwe. Okuvale isivumelwano kwaba ukuphakelayo kwe-Itsines' Insta kwezinguquko ezimangalisayo—bonke abesifazane bangempela abanomumo nosayizi abahlukene abavela kuwo wonke amagumbi omhlaba bekhahlela izimbongolo futhi bebukeka benamandla. Futhi ngamunye wayeqale ngqo lapho ngangikhona ngaleso sikhathi: isimo sezempilo nokuqina. Manje baphakamise amakhanda abo, benikezwe amandla yilokho ababekufezile nge-BBG—imizimba eqinile, eqinile, enekhono. (Okuhlobene: UKayla Itsines Wabelana nge # 1 Thing People Get Wrong About Transformation Photos)

Ngalolo suku lwasebusika olubabayo, njengoba ngangizulazula ezindabeni zempumelelo ngicindezelwe kuma-PJs ami, ngathola ukumpompa ngokwengeziwe. "Iso Lehlosi" laqala ukuvuvukala ezindlebeni zami. Ngingacabanga ukunambitheka okumnandi kokunqoba. Ngigxume esofeni lami (kulungile, i-tad melodramatic, kodwa yileyo ndlela engithanda ukukhumbula ngayo umzuzwana) futhi ngabhalela udadewethu: Ngibhalisele i- # KaylasArmy!

Yini i-BBG, ncamashi?

I-ICYMI, BBG imele i-Bikini Body Guide, kodwa ngisho ne-Itsines iyabona ukuthi leli gama lamagama lincane, iphutha, liyisidala: "Ngifuna bonke abantu besifazane babone ukuthi umzimba we-bikini uyilo lonke uhlobo lomzimba," ubhala kuwebhusayithi yakhe. Dumisani izandla emoji. (Related: Kungani uKayla Itsines Ezisola Ngokumbiza Uhlelo "Bikini Body Guide")

I-BBG iwuhlelo lokujima olusukela ngobude, kusukela emavikini ayisishiyagalombili kuye kwangama-92. Konke ukujima kwe-BBG kuyimizuzu engama-28 ubude futhi kufinyeleleka ngohlelo lokusebenza lwe-SWEAT (lutholakala ku-iOS noma i-Android). Yize futhi ungabheka izikhathi ezithile zomjuluko ezikhethekile kusuka ku-Itsines kuqhubeke Isimo, njengalesi sikhathi sokukhulelwa seKayla Itsines.

I-BBG isebenza kanjani?

Into yokuqala yokuqala: Uzodinga imishini eyisisekelo, njengebhola lomuthi, ibhentshi (ngishintshe isitebhisi sesitebhisi noma isitulo esiqinile ekhaya), nebhola le-BOSU (okulula ukulithola ejimini uma wenza ukusebenza kweBBG Lapho). Futhi ungakhohlwa ama-dumbbell, okuthi, btw, ayinkanyezi yalokhu kuqeqeshwa okukhethekile kwe-Kayla Itsines kwabaqalayo.

Ekuqaleni kwenselelo, wenza ukusebenzisa imizuzu emibili engama-28 kokumelana ngesonto (i-abs eyodwa / izingalo nemilenze eyodwa / i-cardio) kanye nesithathu (umzimba ogcwele) ongawukhetha. Iseshini ngayinye yokuzivocavoca ye-BBG ihlukaniswa ibe yiziyingi ezimbili eziyimizuzu eyisikhombisa, futhi isifunda ngasinye siqukethe izivivinyo ezine-uqedela ukujikeleza okukodwa kaningi ngangokunokwenzeka ngemizuzu eyisikhombisa, bese uphumula imizuzwana engama-30 kuye kwengama-90 futhi wenze okufanayo ngesekethe yesibili. . Uphinda yonke into, ingqikithi yemizuzu engama-28. Uhlelo lukhuphuka ezingeni lobunzima njengoba amasonto eqhubeka ukuze kugwenywe ithafa (isibonelo, ngeviki lesine, ukujima kwesithathu kokumelana kuyimpoqo). Ngezinsuku ezingezona amandla, uqedela i-cardio elula (njengokuhamba) noma ukuqeqeshwa kwe-HIIT (ala lokhu kuvivinya umzimba kwe-Kayla Itsines okugxile kumjikelezo) futhi uzilule nsuku zonke. (Kuhlobene:

Ngisinde emasontweni ayi-12 ngamandla (ngenhlokodolobha Mina), ukushaya inhliziyo, ukumunca umoya, ukufuna umphefumulo, kwesinye isikhathi ukujima okukhandlayo (abakubizi ngokuthi #deathbykayla ngeze, y'all)—ngokweqile ngikuqinise amasonto ayi-16 njengoba kunenani lenyanga amasekethe wokuqeqesha ukumelana nabaqalayo. Ngaleso sikhathi, ngokuhlangana nokudla okuhlanzekile nokuzila ukudla ngezikhathi ezithile, ngehlise amakhilogremu ayi-14. Kepha imiphumela emangalisa kunazo zonke ilezo ebengingakwazi ukuzikala esikalini. Sikhuluma ngokukhula okujulile, bantu, hhayi nje ngethoni yemisipha! Kusukela lapho ngenze i-BBG yaba yindawo ephambili yokuzivocavoca umzimba njalo. (Futhi ngalezo zikhathi ezinesikhathi esinqunyiwe, kuhlale kunemizuzu engu-14 yokuzivocavoca kaKayla Itsines ethembisa ukushiswa komzimba okugcwele.)

Uma ucabanga ukujoyina i- # thekaylamovement, funda ukuze uthole ukuphefumula okuthile.

Amathiphu wokunqoba ukuzivocavoca kwe-BBG ngakunye:

Shiya indawo yakho yokududuza ekubukeni kwangemuva.

Ngiwumdlandla we-cardio. Ukugijima kuwukulungisa kwami. Kungenza ngizizwe nginamandla — yimi kanye nomgwaqo ovulekile, umoya ezinweleni zami. Yini engangenzi ngizizwe njengoWonder Woman? Ama-push-ups, nama-burpees, nama-commandos (oh my!). Bengijwayele ukukugwema lokhu kuhamba kwamandla ngoba kungenze ngazizwa ngibuthakathaka (ikhefu elisheshayo lokucabanga ngaleyonkinga!). Kodwa, hey, ngiyabheja ukuthi angingedwa. Empilweni, sithambekele ekuthandeni izinto ezisenza sizizwe silungile, sinekhono futhi sikhululekile. Ngaphandle kokuthi lokhu akuyona inketho uma wenza i-BBG. Lolu hlelo lugcwele ukuzivocavoca nsuku zonke okungathusa isihogo (nomoya) kuwe. (Okuhlobene: Uyenza Kanjani I-Burpee-nokuthi Kungani Kufanele)

I-TBH, ngemuva kokuphakama kokuqala kokujoyina i-BBG, ngashaywa luvalo — ukusunduza kwesicabucabu, ukugxuma kwe-tuck, ukuhlala phezulu kwemilenze, yini engivele ngazifaka kuyo? Kepha ngangizibophezele, futhi ngangingeke ngivumele ikati lami elingaphakathi elethusayo lingikhulume ngalo. Ngakho-ke, ngayibekela eceleni imicabango yami yokuzibulala, ngaphefumula kanzima, futhi ngazitholela ijuba ekhanda ku-BBG ukusebenzisa.

Ngifisa sengathi bengingasho ukuthi ngiye ku-BBG ngeviki lokuqala — kanye nabo bonke abalandele — ngokungazami ngifane nenhlanzi ngiyonisela. Angizange. Isibonelo, thatha i-Itsines 'killer compound exercise — i-burpee + push-up + bench jump = isinyathelo esinselele ngisho nakubantu abadala kakhulu be-Itsines' BBG veterans. Kepha nge-rookie enjengami, bekufana nokukhulisa i-Everest. Izingalo zami zathuthumela, futhi imilenze yami yaxega phakathi nakho konke ukugxuma okuthinta inhliziyo. Nginesiqiniseko sokuthi ngangizwakala sengathi ngundlovu kayiphikiswa (memeza komakhelwane bami phansi ngokungakhonondi!). Into ebalulekile? Ngaqhubeka ngavela. Impela, ukuhamba kwakunzima ngobuhlanya, kepha kwakungaphezu kokucindezela izinhlungu zomzimba. Okwakubalwa ngempela kwakuwukududula phakathi nokungakhululeki ngokomzwelo kokuzama okuthile okusha nokuzizwa kungakhululekile. Ngangibhekene nokwesaba kwami ​​kwangempela, okucashile—ukuthi ngizokuncela lokhu futhi ngibukeke ngiyisiphukuphuku—futhi ngibheke labo bagxeki ababi abazizondayo phansi. (Okuhlobene: IKayla Itsines 28-Minute Ingqikithi Yomzimba Yokuqeqesha Amandla)

Futhi niyazi ukuthini? Ukugqashula ngaphandle kwendawo yami yokunethezeka nge-BBG kungenze ngaba nesibindi nangezinye izindlela. Kusukela ngibonile ILa La Land, ngangiphupha ngokuthatha izifundo ze-tap. Kepha ngangesaba kakhulu ukubhalisela ikilasi. Kuthiwani uma ngibukeka ngiyisiwula? Kuthiwani uma ngingakwazi ukuqhubeka? Kodwa ulwazi lwami lwe-BBG lwafakazela ukuthi ngingaphumelela ezintweni ezintsha, kungakhathaliseki ukuthi ngangingazazi futhi ngingaziwa kangakanani futhi kwanginika ukuzethemba kokuphishekela iphupho lami likaGinger Rogers. Bengilokhu ngi-steppin kusukela ngaleso sikhathi!

Lungiselela ukukhulisa amandla akho.

Njengompetha we-half-marathoner, bengihlala ngicabanga ukuthi ngithole amaphuzu aphezulu kakhulu emnyangweni wokuqina, kodwa ukuzivocavoca kwe-Isines 'BBG kwakuhlola ukukhuthazela kwami. Azisona imizuzu engama-28 kuphela ubude? ubuza. O, kepha bangaphezulu kakhulu kwalokho! Ziyinhlanganisela yama-plyometrics, isisindo somzimba, ne-hypertrophy (aka anda usayizi wemisipha) ukuqeqeshwa. I-Itsines yakhe le masekethe ukukhahlela imbongolo yakho! Ekupheleni kweseshini ngayinye yemizuzu engu-28 yokuzivocavoca, bengingenawo amandla okugeza (ngiyabonga, kubo bonke abantu abangizungezile, ngikwazile). Akudingeki ngisho ukuthi, ngangibheke ezinsukwini ezingezona ezamandla lapho ngangizokwazi ukugijima futhi ngizizwe njengami, okungukuthi, hhayi isiziba esincela umoya se-mush. Okungiphatha kabi ukuthi umzimba wami wawubuhlungu ngisho nasezinsukwini zami ze-cardio. 'Wangiphula', Bengicabanga. 'Hawu, Kayla!' Kepha, ngemuva kwamasonto ambalwa okuqala, bengingakhathali ngokushesha ekugijimeni kwami. Eqinisweni, ngangishefa imizuzwana yamakhilomitha ami. Ngangiqina ngokomzimba, kodwa nangokwengqondo. Ngaba nesimo sengqondo esiqinile, esiphikelelayo sokuhambisana nemisipha yami emisha, eqinile. Ngabona ukuthi ingxenye yempi yokuqina yayisekhanda lami. Futhi, ezimweni eziningi, inqobo nje uma ngangikholelwa ukuthi ngingakwazi ukubekezelela ukusha, umzimba wami wawuzobambisana. (Okuhlobene: Izindlela Ezixhaswe Ngesayensi Zokucindezela Ukukhathala Kokuzivocavoca)

Yini okuxakile? Lokhu kuphikelela ngokwengqondo nangokomzwelo kwaqala ukuvela kwezinye izingxenye zempilo yami. Ngangisebenza i-screenplay izinyanga, umsebenzi wangempela wothando nokuzizwa kushile, ngingabaza ukuthi ngingaqeda. Kepha ngemuva kwe-BBG, intambo ayisazizwa ingafinyeleleki. Amahora amade wokusebenza kanzima? Manje. Ngangikwazi ukumelana nobuhlungu!

Zitholele umhlabeleli.

Naphezu kwabo bonke ubufakazi bokuthi izinzuzo zabalingani bokuzivocavoca, angikaze ngibe ngumngane wokuzivocavoca ngize ngiqale i-Intsines 'BBG. Umphakathi we-BBG eku-inthanethi ungamandla—ungathola ukwesekwa kwabalingani bomjuluko obonakalayo ngeforamu yamahhala ye-SWEAT kanye namaqembu e-BBG Facebook. Kodwa ngase ngivele ngineyami yokugibela noma yokufa, iVenus eya kuSerena wami: udadewethu omdala. Sobabili besingamasosha amabili ahlasele ku- # KaylasArmy ababenomhlane womunye nomunye kuwo wonke ama-bench hop, iBOSU burpee, noma emaphethelweni okuwohloka. Asikaze sisebenze ndawonye (sihlala emadolobheni ahlukene), kodwa ukwazi nje ukuthi wayemfaka konke ekusebenzeni kwe-BBG nakho kungenze ngasebenza kanzima. Imibhalo yansuku zonke nezingcingo zamasonto onke kwakungigcina ngihamba ngomkhondo. Sizokwabelana ngezindaba zempi mayelana nama-sumo squats anesisindo kanye nenkampani yabathandi bomqansa wezintaba, phela. (Okuhlobene: Ukujoyina Iqembu Lokusekela Ku-inthanethi Kungakusiza Ekugcineni Uhlangabezane Nezinhloso Zakho)

Kepha, njalo, umhlangano wezinqola wawuzosuka ekusetshenzisweni ube yisisusa. Lokho esingase singakwazi ukuzenzela kona, singakwenzelana futhi sithumele imiyalezo ekhuthazayo. Uthole lokhu. Uyisikhohlakali. Ngiyaziqhenya ngawe. Kwangimangaza futhi kwangijabulisa ukuthi ukuhlangana kwezingane zakithi kwaqala ukwelula ngaphezu kokuzivocavoca kwe-BBG ukufaka ukusekelwa mayelana nokujola nokuwa kwezemisebenzi. Yize besihlala sinowoyela namanzi aguqukayo, ekugcineni sithole indawo esivumelana ngayo ku-BBG, futhi manje isibopho sethu sesiqinile futhi siqina njenge-abs yethu sibonga i-Isines.

Thembela emvelweni yakho.

Ngisho namachwane e-badass BBG adinga isikhathi sokuphumula nokululama. Ngifunde kanzima phakathi neviki lesishiyagalolunye lohlelo lwayo. Maphakathi nesethi yokwehla kwama-push-ups (ukucindezela okwenziwe izinyawo zakho ziphakanyiswe ebhentshini), ngaqala ukulahlekelwa umusi. Ngasizwa isimo sami siphuka kanye nokuxineka kancane ehlombe lami, kodwa ngaphikelela ekutheni ngiqhubeke nokungakhululeki. Into iwukuthi, ngangizizwa nginamandla kancane, ngaze ngaqala ukubona iqhubu eliqoshiwe ku-triceps yami (ekukhanyeni okulungile, okungenani), futhi ukuzethemba kwami ​​​​okusanda kuthulisa lelo zwi langaphakathi lingitshela, 'Uphusha kakhulu. Donsela emuva manje '. Ipayipi elilodwa leBengay kamuva, ngangisezinhlungwini futhi ngikhungathekile ngami. Ngangazi ukuthi ngangiphaphalaze kuphi — ngangifanele ngithembele emibonweni yami emibi. (Okuhlobene: Ingabe Kufanele Uzame Okhilimu be-CBD Bokudambisa Izinhlungu?)

Ukulimala okuncane kungibuyisele emuva ezinsukwini ezimbalwa kodwa kwanginika isikhathi sokuzindla. Sifundani? Ukuthatha ikhefu akukwenzi ube buthakathaka.Ukujwayelana nomzimba wakho nokwazi ukuthi udinga nini ukushajwa kabusha kukwenza uhlakaniphe futhi uqine ekugcineni. Le mindset evuselelwe yangisiza ukuthi ngibeke imingcele engcono ngaphandle kokuqina, futhi. Uma kuziwa emsebenzini, ngiyisitimela esinenhlamvu. Ubuchopho bami buhlala bugijima empilweni ngesivinini esikhulu, ngaso sonke isikhathi ngisetshenziswa ukwenza amasu, ukubeka obala, ukubhala, ukuhlela, ukugcizelela, njalonjalo. Kodwa ukutubeka engqondweni nasemizweni akuyona ibheji lodumo. Njengemisipha yami edinga i-R & R njalo ngezikhathi ezithile, ngifunde ukulalela izwi lami langaphakathi lapho ubuchopho bami busebenzisa ikhefu. Manje angizizwa nginecala elincane ngokucindezela ukuphumula phakathi nesonto. Ngendlela engibona ngayo, ama-binges weNetflix ayindlela edingekayo yokuzinakekela. (Okuhlobene: Yilokhu Okufanele Kubukeke Usuku Lokubuyisela Okuphelele)

Yeka ukuziqhathanisa.

UTheodore Roosevelt wake wathi, "Ukuqhathanisa yisela lentokozo." Ngibheja u-Teddy ukuthi ubenokuthize noma ezimbili azisho ngezinkundla zokuxhumana lapho umqhudelwano wokuthandwa nokuqhathanisa ushubile. Ngemuva kweminyaka engaphezu kweyishumi yokwelashwa, ngizibona ngiwumuntu olunge kahle, ozethembayo futhi ozaziyo, kepha ngisawela ogibeni lokuqhathanisa futhi ngizithole ngizizwa ngingaphansi kunalapho ngiphenya ngemithombo yezokuxhumana .

Ekuqaleni kohambo lwami lwe-BBG, ngiziqhathanise no-Itsines uqobo, isiqongo sohlu lokudla kokuqina. Wayeyiqhawe elinamandla, insephe enomusa, ubhontshisi ogxumayo onamandla angapheli. I-Itsines ibinamandla futhi isentwasahlobo futhi yenze konke ukujima kwe-BBG kubonakale kulula kuwo wonke amavidiyo ngemuva kwevidiyo. Ngakolunye uhlangothi, ngazizwa ngivila futhi ngiphuza, umzamo wami ophoqelekile ubonakala ngakho konke ukububula nobuhlungu. Kodwa-ke umgxeki wami wangaphakathi waqala ukucabanga ngokuthi ngangizosuka kude kangakanani kusukela ekuqaleni: Manje sengingakwazi ukugxuma amaphaphu ngokuphindwe kabili kanye nama-tricep dip ngaphandle kokuma futhi lokho kwakuhlaba umxhwele. Ngazikhumbuza ukuthi i-Isines yayiwugqozi lwami, ingisiza ukuba ngilangazelele okwami okwakho Okungcono kakhulu komuntu siqu, hhayi i-barometer yomuntu engingakala ngayo izimpumelelo zami noma ukwehluleka kanye nokushiyeka kwami. (Kuhlobene: Udadewabo kaKayla Isines uLeah Uvule Ngabantu Abaqhathanisa Imizimba Yabo)

Futhi-ke ngaba nesikhathi esikhanyayo esikhanyayo nakakhulu. 'Yini ngempela engiyifisayo ngo-Itsines?' Ngizibuze. Kwakungeyona i-rock-solid six-pack, kodwa ukuqiniseka kwakhe okungapheli kanye nendlela aphakamisa ngayo abantu abaningi. Ngicabange ukuthi ngingakhuthaza njengaye, mhlawumbe nami ngingenza indawo yami encane yendawo yonke ibe yindawo engcono, futhi! Futhi, kanjalo nje, ngiphinda ngifaka kabusha kabusha, ngiphenye iskripthi futhi ngakusebenzisa kahle ukuqhathanisa kwami. Umthetho wokungaqhathanisi ungase ungabi isifundo esisha (ama-apula namawolintshi, akunjalo?), kodwa i-BBG yangisiza yangikhumbuza ukuthi kungani kuyingxenye ebalulekile yekhithi yami yamathuluzi ezempilo yengqondo nenhlalakahle. Manje, noma nini lapho ngizwa isifiso sokuziqhathanisa, ngizama ukuphinde ngigxilise ilensi yami kukho konke engikubongayo: ikilasi lokuthepha ngoLwesithathu, umdlalo wami wesikrini oqediwe, usisi wami omkhulu, ukuzitika ngeNetflix, kanye nomzimba wami onamandla, onempilo we-BBG.

Buyekeza kwe-