Le Mini-Barbell Workout evela eKelsey Wells Izokuqalisa Ngokuphakamisa Kakhulu

-Delile

• 5-Move Full-Body Full-Barbell Workout
• I-Deadlift
• Umugqa Ogobile
• ISumo Squat
• Cindezela Amahlombe
• I-Triceps Push-Up
• Buyekeza kwe-

Lapho siqala ukuhlangana ne-Blogger ye-My Sweat Life yokufaneleka u-Kelsey Wells, sasimatasa ngomlayezo wakhe othi #screwthescale futhi sigxile ezintweni ezibaluleke ngempela ekupheleni koshintsho lokufaneleka: impilo nenjabulo. Kunokuba agxilise inombolo esikalini, u-Wells wagxila ohambweni lwakhe ekutholeni amandla, ikhono, nokubekezela. Manje, njengomqeqeshi kuhlelo lokusebenza lukaKayla Itsines, i-SWEAT, iWells isiza abesifazane abaningi ukuba baguqule imizimba yabo ngokulandela "amandla akhe phezu kwesikali". (Futhi uyaqhubeka nokuyigcina iyiqiniso endleleni, ekhumbuza abesifazane ukuthi babe nomusa kubo futhi bangalweli ukuphelela ejimini.)

Uhlelo lwakhe lwe-PWR (kanye nohlelo lwakhe olusha lwe-PWR 3.0, olufaka phakathi amasonto angama-36 wokuzivocavoca okususelwa esiswini) lumayelana nokuqopha imisipha enamandla namandla-futhi ukuthandwa kwalo kuyisivumelwano sokuthi bangaki abesifazane abazimisele ngokuthatha izisindo ezisindayo. (Ngoba, njengoba u-Wells ephawulile, izicubu *ziyathandeka. Futhi kungakhathaliseki ukuthi ziyakuqaphela noma cha, abesifazane abaningi abafuna ukwenza uguquko lokunciphisa umzimba bafuna ngempela ukuzuza imisipha, futhi.)

Kulabo abasha ukuya ekuphakamiseni esindayo, u-Wells udale lokhu kuzivivinya kwe-mini-barbell yomzimba ogcwele ngokusekelwe ohlelweni lwakhe oluzokwenza uqalise. Landela le vidiyo ukuze ufunde kahle ifomu lakhe. (Okulandelayo: Izivivinyo ze-Lower-Body Toning ezi-4 ezivela ku-Kelsey Wells)

5-Move Full-Body Full-Barbell Workout

Isebenza kanjani: Qedela ama-3-5 amasethi we-10-12 reps.

Uzodinga: I-barbell encane, elayishwe isisindo esisindayo. (I-Wells isebenzisa amaphawundi angu-40 ukuya kwangu-60 ukuze uthole i-mini barbell, kodwa incoma ukukhetha isisindo esiwubunzima obungu-7/10 kuwe futhi sikhuphuke njengoba amandla akho nokuzethemba kukhula.)

I-Deadlift

A. Bamba i-barbell, izintende zibheke umzimba. Yima ngezinyawo ubanzi kancane kunobubanzi behlombe ngaphandle kokugoba okuncane emadolweni.

B. Hinge okhalweni ukuze ugobele phambili, ugcine uqonde, wehlise i-barbell phambi kwamashini.

C. Phakamisa i-torso bese ucindezela ama-glutes phezulu ukuze ubuyele endaweni yokuqala.

Umugqa Ogobile

A. Yima uqonde izinyawo zihlukene ngobubanzi bamahlombe. Bamba i-barbell phambi kwamathanga.

B. Gobisa amadolo nomzimba ongaphezulu ongaphezulu ubheke kuma-degree angama-45 ngezingalo ezeluliwe ziqonde phansi.

C. Ngomnyakazo wokugwedla, letha isisindo siqonde phezulu esifubeni bese uhlanganisa amahlombe amahlombe. Bamba umzuzwana owodwa bese uphinda. Gcina isisu esiqinile ngenkathi wenza lo msebenzi.

ISumo Squat

A. Yima ngezinyawo ngobubanzi kunehlukanisiwe nobubanzi behlombe, izinzwane zavela cishe ngama-degree angama-45, i-barbell ilele emahlombe.

B. Hofuza ukuze uhlale izinqe emuva futhi wehle ungene ku-squat, ugcine umgogodla uxhumekile futhi ungemuva ungathathi hlangothi.

C. Misa kancane ezansi, lapho izinkalo zihambisana namadolo noma lapho ifomu liqala ukwephuka. Ama-Shins kufanele ame mpo futhi amadolo kufanele alandele izinzwane (kepha ezedlule).

D. Exhale ukuze ucindezele izithende kanye nonqenqema olungaphandle lonyawo ukuze ume.

Cindezela Amahlombe

A. Yima izinyawo zihlukene ngobubanzi be-hip, amadolo athambile, futhi umgogodla ubambene. Bamba i-barbell phambi kwesifuba ekuphakameni kwehlombe, izintende zibheke phambili nezindololwane zibheke phansi.

B. Exhale ngenkathi ucindezela i-barbell ngqo phezulu (hhayi phambili), ngakho izihlakala zigxumelana ngqo phezu kwamahlombe futhi ama-biceps aseduze nezindlebe. Gcina umnyombo ubandakanyekile.

C. Shintsha ukunyakaza ukuze i-barbell ilandele indlela efanayo ukubuyela endaweni yokuqala.

I-Triceps Push-Up

A. Qala endaweni ephezulu yepulangwe izintende zincane nje kunobubanzi behlombe, ubambelele kwi-barbell. Hlanganisa ama-quads nomgogodla sengathi uphethe ipulangwe.

B. Faka futhi ugobe izindololwane emuva ngqo ukuze wehlise wonke umzimba ngasikhathi sinye phansi, ama-triceps aqinile eduze kwezimbambo. Misa isikhashana lapho isifuba singaphansi nje kobude bendololwane.

C. Exhale bese ucindezela ezintendeni zezandla ukusunduza umzimba usuke phansi ukuze ubuyele endaweni yokuqala, uhambise izinkalo namahlombe ngasikhathi sinye.

Buyekeza kwe-