I-Challenging Mini Resistance Band Workout evela ku-"Revenge Body" Umqeqeshi u-Ashley Borden

-Delile

• Ibhuloho Elilodwa Lomlenze
• Ukuzungezisa Ihlombe Kwangaphandle (Okushaphu Phezulu)
• Ukuzungezisa Amahlombe Wangaphandle (Izithupha Ziphumile)
• I-Alternating Plank Tap
• Side Bridge nge Lateral Band Donsa
• Isikweleti Somoya
• Sawubona ngeMini Band kuma-Ankle
• Buyekeza kwe-

Amabhendi okumelana nosayizi ojwayelekile azohlala ehlala ejimini-kodwa amabhendi amancane, inguqulo yosayizi wokuluma yalawa mathuluzi okujima akudala ithola konke okujabulisayo njengamanje. Kungani? Zikulungele ukuzulazula emaqakaleni, emathangeni, nasezinyaweni zokuthola ukuzivocavoca okungamahlanya ngaphandle kwesisindo esidingekayo. (Vele uhlole lokhu kuzivocavoca kwe-mini band butt kusuka ku-LIT Method ukuze ubone ukuthi kungani.)

Isazi sokuqina komzimba kaCeleb futhi Umzimba Wempindiselo Umqeqeshi u-Ashley Borden unokuzivocavoca ngebhande elincane elizokhipha imilenze yakho nesinqe, impela, kepha kuzokuthinta izingalo nomgogodla wakho. Lungiselela amabhendi akho (namabhanzi), bukela idemo yakhe inyakaza ngenhla, bese uqala ukusebenza. (Ibhonasi: Bheka amathiphu aphezulu wokunciphisa umzimba ka-Ashley Borden.)

Uzodinga: Amabhendi amabili amancane okumelana kanye nomata (uyazikhethela)

Isebenza kanjani: Yenza inqubo yonke kanye njengokufudumala komzimba okuphelele, noma uphinde inani eliphelele izikhathi ezine zokuzivocavoca okugcwele. Phumula kancane ngangokunokwenzeka phakathi nokunyakaza ngakunye.

Ibhuloho Elilodwa Lomlenze

A. Lala ubheke phansi izinyawo ziyisicaba, amadolo akhombe phezulu, nebhande elincane elizungeze imilenze yomibili amasentimitha ambalwa ngaphezulu kwamadolo. Cindezela ama-triceps phansi phansi eduze kwezimbambo (izingalo ezandulele zibheke ophahleni), bese unweba umlenze wesobunxele. Lesi isikhundla sakho sokuqala.

B. Yenza ama-glutes, ukhiphe umoya, bese ucindezela onyaweni lwesokudla ukuphakamisa izinkalo phansi, wakhe umugqa oqondile kusuka emahlombe uye emadolweni. Bamba umlenze wesobunxele ngokuhambisana nethanga langakwesokudla.

C. Izinqe ezehla kancane phansi ukuze ubuyele endaweni yokuqala.

Yenza ama-reps ayi-10 ohlangothini ngalunye.

Ukuzungezisa Ihlombe Kwangaphandle (Okushaphu Phezulu)

A. Lala ubheke phansi izinyawo ziphansi, amadolo abheke phezulu. Cindezela ama-triceps phansi phansi eduze kwezimbambo (izingalo zangaphambili zinwetshwe ophahleni) ngebhande elincane elizungeze izihlakala zombili. Yenza izibhakela ngezandla ukuze amaqupha nezithupha zibheke phezulu.

B. Ukugcina isifuba siphakanyisiwe futhi sicindezela izindwani zamahlombe ndawonye, ​​shayela izingalo zombili ziye ezinhlangothini, sengathi uzama ukushintshanisa izingalo phansi.

C. Buyela endaweni yokuqala, ulawula ukudonsa kwebhendi.

Yenza izikhathi ezingu-10.

Ukuzungezisa Amahlombe Wangaphandle (Izithupha Ziphumile)

A. Lala ubheke phansi izinyawo ziyisicaba, amadolo akhombe phezulu. Cindezela ama-triceps phansi phansi eduze kwezimbambo (izingalo zangaphambili zinwetshwe ophahleni) ngebhande elincane elizungeze izihlakala zombili. Yenza umumo othi "izithupha phezulu" ngezandla zombili kodwa, kulokhu, phendula izandla ukuze izithupha zikhombe emaceleni.

B. Ukugcina isifuba siphakanyisiwe futhi sicindezela izindwani zamahlombe ndawonye, ​​shayela izingalo zombili ziye ezinhlangothini, sengathi uzama ukufinyelela izithupha phansi.

C. Buyela endaweni yokuqala, ulawule ukudonsa kwebhendi encane.

Yenza izikhathi ezingu-10.

I-Alternating Plank Tap

A. Qala endaweni ephakeme yepulangwe enamahlombe phezu kwezihlakala ngebhande elincane elizungeze izihlakala zombili kanye nebhande elincane elizungeze amaqakala anezinyawo eziqhelelene ngamayintshi ambalwa.

B. Ukugcina izinkalo zizinzile, thepha unyawo lwangakwesokudla uye eceleni.

C. Buyela endaweni yokuqala, bese uphinda ngonyawo lwesobunxele. Qhubeka nokushintshana.

Yenza ama-reps ayi-10 ohlangothini ngalunye.

Side Bridge nge Lateral Band Donsa

A. Qala endaweni epulangwe eseceleni, ulinganise endololwaneni engakwesokudla nangaphandle konyawo lwesokudla. Ingalo yesokudla kufanele ibe yi-perpendicular to torso, intende icindezeleke phansi, nebhande elincane eliboshwe esihlakaleni. Bamba omunye umkhawulo webhendi ngesandla sobunxele. Lesi isikhundla sakho sokuqala.

B. Exhale, nomugqa wesobunxele uqonde emuva emuva, udonsa isandla sobunxele uye enqulwini yangakwesokunxele.

C. Buyela endaweni yokuqala, ulawula ukudonsa kwe-mini band.

Phinda imizuzwana engu-20 ohlangothini ngalunye.

Isikweleti Somoya

A. Yima izinyawo zihlukene ngobubanzi be-hip ngebhande elincane elizungeze imilenze yomibili amayintshi ambalwa ngaphezu kwamadolo.

B. Hlala ubuyele esikhungweni, ngasikhathi sinye ufinyelela izingalo ziye phambili ekuphakameni kwamahlombe bese uphonsa amadolo ezinhlangothini ngokumelene ne-mini band. Zama ukwehlisa kuze kube yilapho amathanga ehambisana nomhlabathi.

C. Buyela endaweni yokuqala, usaphusha amadolo ngokumelene nebhendi encane, futhi ucindezela ama-glute phezulu.

Yenza izikhathi ezingu-10.

Sawubona ngeMini Band kuma-Ankle

A. Yima ngezinyawo ububanzi be-hip ngaphandle kwebhande elincane elizungeze womabili amaqakala. Izandla ngemuva kwekhanda nezindololwane ezikhombe ezinhlangothini nasemadolweni zithambile.

B. Hlunga ezinqulwini bese uphushela umsila ukuze ugobele phambili. Gcina inkinobho yesisu idonswe ngasemgogodleni nangemuva.

C. Exhale bese ucindezela izithende ukuze ubuyele endaweni yokuqala.

Yenza izikhathi ezingu-10.

Buyekeza kwe-