Ukuzivocavoca KwamaLean Lean

-Delile

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Lezi zivivinyo zomzimba kuphela, ezigxile ekukhuthazeleni ezenziwa ngejubane le-cardio zingasiza ukuthuthukisa imilenze emincane engakwazi ukuhamba ibanga elide. Yenza isekethe lonke kube kanye ngaphandle kokuphumula ukuthola imiphumela emihle yokushisa kwekhalori. Yenza lokhu kuvivinya umzimba kathathu noma kathathu ngesonto.

BUKA IVIDIYO ukuze uthole imiboniso yokunyakaza kanye namathiphu okwakheka.

Ukufudumala: Ukuqhubeka Kochungechunge Lunge

Mashi endaweni (ukubalwa okungu-16)

ULunge Olunganyakazi (8 reps):

Isinyathelo umlenze wesobunxele ubuyele endaweni ebanzi, yokuhlukanisa ngesithende sangakwesobunxele iphakanyisiwe phansi, bese ugoba womabili amadolo cishe ngama-degree angama-90 bese uyama. Lowo uyisikhulu esisodwa. Phinda izikhathi eziyi-8.

I-Step Up Lunge (ama-reps angu-8):

Yenza i-lunge, bese ungena unyawo lwesobunxele unyawo lwangakwesokudla njengoba usukuma. Lowo uyisikhulu esisodwa. Phinda izikhathi ezingu-8.

Isinyathelo Up Lunge w / Arms (8 reps):

Yenza ijubane lokukhuphuka, ufinyelele izingalo phezulu phezulu lapho ulunga bese ugoba izindololwane bese udonsa izingalo zigobele ngapha nangapha njengoba ungena unyawo lwesobunxele uye kwesokudla. Lowo uyisikhulu esisodwa. Phinda izikhathi eziyi-8.

Phinda lonke uchungechunge futhi ngomunye umlenze.

Ukujima:

Hambisa i- # 1: Ama-Buns & Thighs Squat Series

1.5 I-Leg Squat (8 reps):

Yima ngezinyawo ububanzi bokubheka okhalweni, izingalo zibheke phansi. Shicilela isisindo sakho onyaweni lwakho lwesokudla, futhi uphakamise isithende sakho sobunxele usisuse phansi. Squat phansi uhlale emuva okhalweni njengoba ufinyelela izingalo phambili ekuphakameni kwamahlombe. Buyela endaweni yokuqala, ugcine isithende esingakwesokunxele phansi. Lowo uyisikhulu esisodwa. Phinda izikhathi eziyi-8.

1.5 Umlenze Squat w / Side Tap (8 reps):

Phinda i-1.5 Leg Squat, futhi njengoba uphuma ngaphandle kwesikwele, thepha unyawo lwesokunxele phansi phansi eceleni komzimba wakho. Buyisela unyawo emuva ukuqala isikhundla ukuphinda squat. Lowo uyisikhulu esisodwa. Phinda izikhathi ezingu-8.

1.5 I-Leg Squat w/Side Lift (8 reps):

Phinda i-1.5 Leg Squat w/Side Tap, kodwa esikhundleni sokuthinta unyawo lwesokunxele phansi, phakamisa umlenze uwukhiphe naseceleni. Buyisela unyawo emuva ukuqala isikhundla ukuphinda squat. Lowo uyisikhulu esisodwa. Phinda izikhathi ezingu-8.

1 Umlenze Squat w / Side Lift (8 reps):

Phinda i-Squat w / Side Lift, kepha zama ukugcina unyawo lwesobunxele phansi sonke isikhathi, udwebe unyawo ngaphakathi nangaphandle kodwa phansi ukuze ungeze isisindo esiningi nenselelo emlenzeni wakho wesokudla ngesikhathi se-squat (thepha phansi nganoma yisiphi isikhathi lapho udinga ukuthola ibhalansi yakho). Lowo uyisikhulu esisodwa. Phinda izikhathi eziyi-8.

Phinda lonke uchungechunge futhi komunye umlenze.

Hambisa i- # 2: Ama-Booty Lifting Lunges

I-Runner's Lunge Touchdown (ama-8 reps)

Qala ukuma unyawo lwesokudla phambili, endaweni yokuhlukanisa. Gobisa amadolo womabili nomzimba ongezansi ubheke phansi, ugcine umhlane uqondile futhi uncike phambili kusukela ezinqulwini. Zama ukuthinta phansi ngezandla zakho uma kungenzeka. Cindezela emuva ngezinyawo zombili bese uqondisa imilenze ukuqala isikhundla. Lowo uyisikhulu esisodwa. Phinda izikhathi ezingu-8.

I-Runner's Lunge Rear Tap (8 reps)

Phinda i-Runner's Lunge, kodwa njengoba usukuma uphuma kuyo, hambisa isisindo sakho phambili usibeke onyaweni lwesokudla, bese uthepha uzwane olungemuva phansi kancane. Buyela emuva ngonyawo lwangakwesokunxele futhi ukuze uphinde ujike. Lowo uyisikhulu esisodwa. Phinda izikhathi ezingu-8.

I-Runner's Lunge Liftoff (i-8 reps)

Phinda Ukuthepha Kwangemuva Kokugijima Kwe-Lunge, kodwa esikhundleni sokuhlehla ngonyawo phansi, zama ukulisusa phansi ngokuphelele njengoba uphuma ephapheni. Phindela emuva ngonyawo lwesokunxele futhi ukuphinda i-lunge. Lowo uyisikhulu esisodwa. Phinda izikhathi eziyi-8.

Izandiso zeBooty Balance (ama-reps ayi-16)

Ibhalansi emlenzeni wesokudla, idolo eligobe kancane, cindezela izandla zombili ethangeni lesokudla ukuze uthole ibhalansi, futhi uphakamise umlenze wesobunxele phezulu ngemuva kwakho uphakame ngangokunokwenzeka. Uma umlenze wesokunxele usuphakanyisiwe, yenza isandiso se-hip ‘pulse’ (phakamisa umlenze ngamasentimitha ambalwa phezulu bese ubuyela endaweni yokuqala), izikhathi ezingu-16.

Phinda lonke uchungechunge futhi, komunye umlenze.

Hambisa i- # 3: Konke Ngethanga Toner

I-Side Lunge Reach (8 reps):

Qala ukuma izinyawo zihlangene, izingalo zihlangene. Thatha isinyathelo esibanzi uphumele kwesokudla, ugcine amadolo nezinzwani zibheke phambili. Ngena emlenzeni wangakwesokudla (umlenze wangakwesobunxele uhlala unwetshiwe futhi umile), ukugoba idolo lakho langakwesokudla futhi ufinyelele emzimbeni nasezingalweni eziphansi ngangokunokwenzeka ngaphandle kokuthambeka noma ukuvumela idolo lakho ukuthi lidlule kudlule ezinzwaneni zakho. Cindezela unyawo lwakwesokudla bese ubuyela emuva endaweni yokuqala, uthinta uzwane lwesobunxele ngakwesokudla, esikhundleni sokuma ngokuphelele kulo. Lowo uyisikhulu esisodwa. Phinda izikhathi ezingu-8.

I-Side Lunge & Balance (8 reps):

Yenza uhlangothi olufinyelelwayo, futhi njengoba usukuma uphakamise idolo kwesokudla ubheke esifubeni, ulinganisela emlenzeni wesobunxele ngaphambi kokukhipha umlenze wangakwesokudla emuva ohlangothini. Lowo uyisikhulu esisodwa. Phinda izikhathi ezingu-8.

Side Lunge & Circle Balance (8 reps):

Yenza ulunge ohlangothini, bese wenza indingilizi yengalo - shanela izingalo zombili uye ezinhlangothini, kude nomzimba, bese ugoqa phezulu, uqedele umbuthano ngokuwela izingalo phambi kwakho, ugobele izindololwane ezinhlangothini, uthinte ithanga emadolweni balance. Lowo uyisikhulu esisodwa. Phinda izikhathi eziyi-8.

Phinda lonke uchungechunge futhi, komunye umlenze.

Hambisa i- # 4: Isinqamu Sethanga Esiphelele

Ukushintshana kwamaLungge angaphambili (ama-reps ayi-16):

Qala ukuma izinyawo ndawonye, ​​nezandla okhalweni. Nyathela unyawo lwesokudla uye phambili endaweni yephaphu, ugoqe amadolo womabili ama-degree angama-90, uhlehle uqonde, i-abs edwetshiwe futhi umzimba ugxile phakathi kwemilenze. (Yazi ngokwengeziwe ukuma kwedolo lakho kumaphuphu angaphambili - ngaso sonke isikhathi gcina idolo lakho langaphambili ngemuva kwezinzwani zakho, ulandelele izintambo zezicathulo zakho njengoba ulunga.) Cindezela umlenze wangakwesokudla bese unyawo lwangakwesokudla ubuyele kwesobunxele. Lowo uyisikhulu esisodwa. Phinda izikhathi ezingu-16, ukushintshanisa imilenze.

Ukushintshanisa amaLungge wangaphambili w / Cross Chop (16 reps):

Hlanganisa izandla ndawonye bese welula izingalo phambi kwesifuba sakho. Njengoba wenza ilunge langaphambili ngomlenze wesokudla, ‘sika’ izingalo emzimbeni wakho (ugcina izandla zihlangene futhi uvumela izindololwane ukuthi zigobe kancane), futhi ulethe izandla ngaphandle kwenqulu yangakwesokudla. Njengoba ususa umlenze wangakwesokudla ukuze ubuyele emuva, buyisa izingalo phambi komzimba, welule ezingeni lesifuba. Lowo uyisikhulu esisodwa. Phinda izikhathi ezingu-16, ukushintshanisa imilenze.

Ukushintshanisa amaLungge wangaphambili w / Figure-8 Scoop (16 reps):

Yenza i-lunge w w / cross chop, ngaphambili bese wenza ukunyakaza kube yindilinga. Njengoba ungena umlenze wakho wesokudla ungene emgodini, 'qeda' izingalo zakho phansi bese uzungeza ingaphandle lesinqe nomzimba wakho wangakwesokudla, bese ubuyela emuva uphinde uthothise kwesobunxele njengoba uhlangana nomlenze wesobunxele. Izingalo zakho kufanele zenze iphethini yesibalo-8 ukusuka kolunye uhlangothi (imibuthano emibili exhunywe enkabeni), ungene emlenzeni wangaphambili wamaphaphu. Gcina i-abs yakho idonseleka iqinile ukuze uthole uxhumano olukhulu.

Amakhredithi Wevidiyo:

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Ulungele ukuya eholidini? Thatha ukufaneleka kwakho uye olwandle! Funda kabanzi mayelana neCanyon Ranch Miami Beach.

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