I-Kayla Isines Imizuzu engama-28 Yokuqeqeshela Amandla Engqikithi Yomzimba

-Delile

• Isifunda 1
• Isikwele futhi Cindezela
• Ukuphoqa Okubi
• Ukukhuphuka Kwentaba X
• I-Jackknife Yomlenze Oqondile
• Isifunda 2
• I-Barbell Reverse Lunge
• Umugqa Oqondile
• X Plank
• IkeSingle-Umlenze Abs ibhayisikili
• Buyekeza kwe-

Ubuhle be-Kayla Itsines' Bikini Body Guide (kanye nezinye izinhlelo ezifanayo ze-plyometric ne-bodyweight-focused) ukuthi ungazenza ngokoqobo noma kuphi. Kodwa bekunento eyodwa ebalulekile engekho: Okufanele ukwenze uma usendaweni yokuzivocavoca futhi ufuna ukusebenzisa okokusebenza noma ufuna ukuhlanganisa ukuqeqeshwa kwesisindo esimisweni sakho. (Futhi ungesabi ukukhetha okuthile okusindayo, uma ufuna ukubona imiphumela ngokushesha.) Yingakho uKayla ethathe isinqumo sokwakha uhlelo olusha olunesisindo, iBBG Stronger kuhlelo lwakhe lwe-SWEAT-oluhlanganisa imishini (njenge-press yomlenze izintambo) nezisindo. Amasekhethi emizuzu engama-28 anomfutho ophezulu asebenzisa inhlanganisela yokumelana, amandla, nokuzivocavoca okwakha imisipha futhi afanele kokubili abasanda kuhlanganyela nabahamba ejimini abanolwazi.

Ngakho-ke, ukuze sikunambithe ngohlelo lwakhe olusha, simcele ukuthi akhe umzimba ogcwele wokuzilolonga wemizuzu engama-28 okhuthazwe uhlelo lwakhe lweBBG Stronger, afake i-barbell, i-kettlebell, ne-dumbbell. (Ngokulandelayo, hlola izingalo ezinhlanu zikaKayla kanye nesekethe ye-abs.)

Isebenza kanjani: Qala ngokusetha i-timer yakho imizuzu eyisikhombisa bese uhlose ukuqedela izivivinyo ku-Circuit 1 kaningi ngangokunokwenzeka ngaphambi kokuthi i-timer icishe. Uma usuqedile, thatha ikhefu eliyimizuzwana engama-30 kuye kwangama-60. Setha kabusha isibali sikhathi sakho sibe yimizuzu eyisikhombisa bese uqedela iSekethe 2 kaningi ngangokunokwenzeka kuze isikhathi sakho sihambe. Phinda amaSekethe 1 no-2 ngokuhlala okwabiwe phakathi kokuzivocavoca okugcwele kwemizuzu engama-28. (Nakuba umgomo wakho kuwukuqeda umsebenzi ngamunye ngokushesha ngangokunokwenzeka, khumbula ukugcina ifomu elifanele.)

Isifunda 1

Isikwele futhi Cindezela

A. Bamba i-barbell enezintende ezibheke kude nomzimba, bese utshala izinyawo zombili phansi zibanzi kancanyana kune-shoulder shoulder. Letha i-barbell phambili naphezulu esifubeni. Lena indawo yokuqala.

B. Uma ubheka phambili ngqo, gobisa okhalweni nasemadolweni, uqinisekise ukuthi amadolo ahlala ahambisana nezinzwane. Qhubeka uguqe ngamadolo kuze kube yilapho amathanga ehambelana naphansi. Qinisekisa ukuthi emuva kuhlala phakathi kwe-45- kuya ku-90-degree angle kuya okhalweni.

C. Phusha izithende bese welula amadolo ukuze ubuyele endaweni yokuqala, ngenkathi usebenzisa imisipha yehlombe nengalo ukunweba izindololwane bese ucindezela i-barbell ngqo ngenhla kwekhanda. Izingalo kufanele zihambisane nezindlebe nhlangothi zombili zekhanda.

D. Bend izindololwane ukwehlisa i-barbell endaweni yokuqala.

Yenza ama-reps ayi-12.

Ukuphoqa Okubi

A. Beka izandla zombili phansi zibe banzi kancane kunobubanzi behlombe ngokuhlukana bese utshala izinyawo zombili ndawonye ngemuva kwakho, uphumule emabhola ezinyawo. Lena indawo yokuqala.

B. Ukuthatha imizuzwana emi-3 ephelele, ukugoba izindololwane nesifuba esiphansi ukuya phansi kuze kube yilapho izingalo zakha ama-engeli angama-90-degree, uqinisekisa ukuthi ugcina umqolo oqondile futhi uzinze esiswini.

C. Kuthatha isekhondi elingu-1, phusha esifubeni bese welula izingalo ukuze uphakamise umzimba ubuyele endaweni yokuqala.

Yenza izikhathi ezingu-10.

Ukukhuphuka Kwentaba X

A. Beka izandla zombili phansi ububanzi behlombe futhi izinyawo zombili zihlangane ngemuva kwakho, uphumule kumabhola ezinyawo. Lena indawo yokuqala.

B. Ukugcina unyawo lwesobunxele phansi, goba ngamadolo wangakwesokudla ulilethe esifubeni nasendololwaneni yangakwesobunxele. Nweba umlenze wangakwesokudla bese ubuyela endaweni yokuqala. Ngemuva kwalokho, ukugcina unyawo lwakwesokudla phansi, goba idolo langakwesokunxele ulilethe esifubeni nasendololwaneni yangakwesokudla. Nweba umlenze wesobunxele bese ubuyela endaweni yokuqala.

C. Qhubeka ushintshana phakathi kwesokudla nesobunxele. Khulisa kancane ijubane, uqinisekise ukuthi umlenze ohambayo awuthinti phansi.

Yenza ama-reps angama-40 (ama-20 ohlangothini ngalunye).

I-Jackknife Yomlenze Oqondile

A. Lala emuva ngezandla zombili zeluliwe ngenhla kwekhanda, ubambe i-dumbbell eyodwa ngezandla zombili. Hlanganisa imisipha yesisu ngokudweba inkinobho yesisu ubheke emgogodleni.

B. Ukugcina izinyawo ndawonye, ​​phakamisa imilenze phansi ukuze kwakheke i-90-degree angle enezinqulu. Ngasikhathi sinye, letha i-dumbbell ibheke ezinyaweni, uphakamise kancane ikhanda, izindwani zamahlombe, nesifuba phansi.

C. Bamba kafushane lesi sikhundla bese wehlisa kancane imilenze nezingalo kuze kube yilapho zombili zisuka kancane phansi.

Yenza izikhathi ezingu-15.

Isifunda 2

I-Barbell Reverse Lunge

A. Beka i-barbell ngokuphepha emahlombe ngemuva kwekhanda bese utshala izinyawo zombili phansi ziqhelelene kancane kunobubanzi obungamahlombe.

B. Thatha ngokucophelela isinyathelo esikhulu ubuyele emuva ngonyawo lwesokudla. Njengoba utshala unyawo phansi, guqa amadolo womabili ukuya kuma-degree angama-90, uqinisekise ukuthi isisindo sisatshalaliswa ngokulinganayo phakathi kwemilenze yomibili. Uma kwenziwa kahle, idolo langaphambili kufanele lihambisane neqakala futhi idolo elingemuva kufanele lizule lisuka phansi.

C. Nweba womabili amadolo bese uya phambili ngonyawo lwesokudla ukuze ubuyele endaweni yokuqala.

D. Phinda ngakolunye uhlangothi, ungene endaweni yokugcina ngonyawo lwesokunxele. Qhubeka ushintshana izinhlangothi.

Yenza ama-reps angama-20 (10 ohlangothini ngalunye)

Umugqa Oqondile

A. Bamba i-kettlebell ngezandla zombili izintende zibheke phansi, bese utshala izinyawo zombili phansi zibanzi kancane ukwedlula ububanzi behlombe. Ngezingalo ezeluliwe, bamba i-kettlebell ngqo ngaphambi komzimba. Lena indawo yokuqala.

B. Usebenzisa imisipha emahlombe nasezingalweni, gobisa izindololwane ubheke phezulu ukuze ulethe ikettlebell esifubeni. Gwema "amahlombe" emahlombe ngokudweba amahlombe phansi nangasemuva. Nweba izindololwane ukubuyela endaweni yokuqala.

Yenza ama-reps ayi-12.

X Plank

A. Beka izandla zombili phansi zibanzi kancanyana kunobubanzi bamahlombe zihlukaniswe futhi izinyawo zombili zihlangane ngemuva kwakho, uphumule kumabhola ezinyawo. Lena indawo yokuqala.

B. Ngenkathi ugcina iqolo eliqondile futhi uzinzile ngokusebenzisa isisu, khulula isandla sokudla kanye nonyawo lwesokunxele bese uzihlanganise ndawonye ngezansi komzimba. Buyela endaweni yokuqala.

C. Phinda usebenzise isandla sobunxele nonyawo lwesokudla. Qhubeka ushintshanise phakathi kwesokudla nesobunxele ngenani lesikhathi esishiwo.

Yenza izikhathi ezingu-20 (10 ohlangothini ngalunye).

IkeSingle-Umlenze Abs ibhayisikili

A. Lala ufulathele kucansi lwe-yoga nezinyawo ezinwetshiwe phambi kwakho. Bend izindololwane ukubeka izandla ngemuva kwekhanda. Ngomusa phakamisa izinyawo zombili, ikhanda namahlombe phansi. Lena indawo yokuqala.

B. Goba umlenze wangakwesokudla ukuletha idolo esifubeni. Nweba umlenze wesokudla ukuze ubuyele endaweni yokuqala. Gcwalisa uhhafu wenombolo ecacisiwe yama-rep ohlangothini olulodwa, bese uqedela ama-reps asele ngakolunye uhlangothi. indololwane. Isibonelo, njengoba ufaka idolo langakwesokudla esifubeni, sonta umzimba ongaphezulu ngasesandleni sokudla ukuze likwazi ukuhlangana nendololwane yangakwesokunxele.)

Yenza ama-reps angama-24 (12 ohlangothini ngalunye).

Buyekeza kwe-