I-Strength Training Workout Yabo Bonke* Owesifazane

-Delile

• 1a. Ibhuloho
• 1b. I-Front-Side-Back Lunge Combo
• 2a. Umugqa Oguqile weRenegade
• 2b. ICommando Push-Up
• 2c. Isigamu Siguqa Reverse Fly
• 3a. I-Isometric Split Squat
• 3b. Hlukanisa Isikwele
• 3c. Idrayivu Yomlenze Oyedwa Ukuze Ugxume
• 4.I-Deadlift Row ene-Reverse Lunge
• 5a. I-Squat Push Cindezela
• 5b. Phindela emuva i-Lunge Biceps Curl
• 5c. I-Inchworm Push-Up
• Buyekeza kwe-

Indlela engcono kakhulu yokuhambisa ingaphakathi lakho ~owesifazane oqinile, ozimele~? Yenza lokho okukwenza uzizwe unamandla AF. Lo mzimba ophelele, amandla wamantombazane-uhlonipha iBarry's Bootcamp neNike Master Trainer uRebecca Kennedy-uzoba nama-endorphin wakho wokuzivocavoca aphakeme futhi ukuzethemba kwakho kuphakame kakhulu. (Okulandelayo: lolu hlu lwezinto ezingama-20 eziyinqaba ezikwenza uzizwe unamandla.)

Bamba ama-dumbbell (osinda kakhulu kangcono), vula uhlu lwakho lokudlalayo oluthandayo lwe-Beyoncé, bese uya phambili-umhlaba ngeke uzisebenze wona.

Isebenza kanjani: Yenza umnyakazo ngamunye ngenani lesikhathi noma amasethi nama-reps abekiwe. Ekugcineni, uzojikeleza umjikelezo wokutubeka imizuzu engu-5 ungaphumuli.

Uzo isidingo: Isethi yama-dumbbell anesisindo esimaphakathi nesisindayo nesibali sikhathi

1a. Ibhuloho

A. Ukuqamba amanga ngezinyawo kutshalwe phansi phansi.

B. Cindezela izithende phansi bese uphakamisa izinqe usuka phansi, uze endaweni yebhuloho, wenze umugqa oqondile ukusuka emadolweni uye emahlombe.

C. Izinqe ezingezansi ezansi ukuze uthephe phansi, bese ucindezela ama-glutes ukuphindisela emuva ebhulohweni.

Phinda imizuzwana engu-45.

1b. I-Front-Side-Back Lunge Combo

A. Yima ngezinyawo ndawonye nezingalo ezinhlangothini.

B. Nyathela phambili ngonyawo lwesokudla ungene elungeni eliya phambili, wehlise kuze kube yilapho ithanga langaphambili liqondana nomhlaba. Cindezela unyawo lwesokudla ukuze ubuyele endaweni yokuqala.

C. Thatha isinyathelo esikhulu uye ohlangothini ukuze wehlele emgodini we-lateral. Cindezela unyawo lwesokudla ukuze ubuyele endaweni yokuqala.

D. Buyela emuva ngonyawo lwesokudla ungene elungeni elihlehlayo, wehle kuze kube yilapho ithanga langaphambili liqondana nomhlaba. Cindezela unyawo lwesokudla ukuze ubuyele endaweni yokuqala. Lokho kuyi-rep engu-1.

Phinda imizuzwana engu-45. Phinda umnyakazo ongu-1a no-1b futhi.

2a. Umugqa Oguqile weRenegade

A. Qala endaweni ephakeme yepulangwe ngezandla eziphethe ama-dumbbell anesisindo esimaphakathi. Yehla uye emadolweni ukuze uqale.

B. Row the dumbbell kwesokudla phezulu eduze kwezimbambo, ugcine okhalweni isikwele.

C. Yehlisa i-dumbbell yangakwesokudla ukuze ubuyele endaweni yokuqala, bese uphinda ngakolunye uhlangothi. Lokho kuyi-rep engu-1.

Yenza ama-reps ayi-12.

2b. ICommando Push-Up

A. Qala endaweni ephakeme yepulangwe.

B. Yehlela phansi endololwaneni yesokudla, bese kuba indololwane yesokunxele, manje epulangeni eliphansi.

C. Cindezela intende yesandla sokudla phansi, bese isandla sokunxele usifake phansi ukuze ubuyele epulangeni eliphakeme.

D. Yenza i-push-up. Lokho kuyi-rep engu-1.

Yenza ama-reps ayi-12, ushintshe ukuthi iyiphi ingalo eholayo.

2c. Isigamu Siguqa Reverse Fly

A. Guqa emlenzeni wesokudla umlenze wesobunxele ngaphambili, unyawo lubheke phansi. Bamba i-dumbbell enesisindo esimaphakathi ngesandla sokudla ngokuhambisana bese ugoba phambili kancane nge-back back ukuze i-torso ibe engeli engu-45-degree. Nweba ingalo yesokunxele uyibeke eceleni ukuze uthole ibhalansi.

B. Phakamisa ingalo yangakwesokudla uye ohlangothini kuze kube ukuphakama kwamahlombe, intende ibheke phansi ngendololwane igobile. Kancane kancane buyela endaweni yokuqala.

Yenza ama-reps ayi-12. Shintsha izinhlangothi; phinda. Yenza amasethi ama-3 wokuzivocavoca 2a kuye ku-2c. Phumula imizuzwana engama-60.

3a. I-Isometric Split Squat

A. Yima endaweni ehlukanisiwe yesikwele: umlenze wesobunxele ngaphambili unyawo oluyisicaba phansi, ulinganisela ebholeni lonyawo lwangakwesokudla, ubambe isethi yezinsimbi eziyindilinga ezisindayo ezinhlangothini.

B. Yehlisa kuze kube yilapho womabili amadolo egobile ngama-engeli angu-90-degree futhi ithanga langaphambili lihambisana nomhlabathi. Bamba lesi sikhundla imizuzwana eyi-10. Lokho kuyi-rep engu-1.

Yenza ama-reps ayi-12. Shintsha izinhlangothi; phinda.

3b. Hlukanisa Isikwele

A. Yima endaweni ye-squat ehlukanisiwe: umlenze wesobunxele ngaphambili unyawo lubheke phansi, ulinganise ebholeni lonyawo lwesokudla, ubambe ama-dumbbell asindayo emaceleni.

B. Ngaphansi kuze kube womabili amadolo agobile ema-engeli angama-90 degree kanye nethanga langaphambili lifana nomhlabathi.

C. Cindezela ezinyaweni zombili ukubuyela endaweni yokuqala.

Yenza ama-reps ayi-12. Shintsha izinhlangothi; phinda.

3c. Idrayivu Yomlenze Oyedwa Ukuze Ugxume

A. Yima ngezinyawo ndawonye nezingalo ezinhlangothini. Thatha isinyathelo esikhulu emuva ngonyawo lwesokudla, ugobise umlenze wesokunxele ungene ephahleni elijulile bese ushayela ingalo yesokudla phambili ukuze uqale.

B. Isisindo seShift siye phambili kunyawo lwesobunxele bese wehla phansi, ushayele idolo langakwesokudla ukhuphukele edolweni eliphakeme futhi ushintshe izingalo ukuze ingalo yesobunxele iye phambili.

C. Hlala kancane onyaweni lwesokunxele bese uhlehla ngokushesha endaweni yokuqala.

Yenza ama-reps ayi-12. Shintsha izinhlangothi; phinda. Yenza amasethi ama-3 okuzivocavoca 3a ukuya ku-3c. Phumula imizuzwana engama-60.

4.I-Deadlift Row ene-Reverse Lunge

A. Yima izinyawo zihlukene ngobubanzi be-hip namadolo agobe kancane, ubambe ama-dumbbell emaceleni.

B. Jikela phambili ezinqulwini kuze kube yilapho i-torso icishe ilingane naphansi. Ama-dumbbell amarowu phezulu eduze kwezimbambo, izindololwane zibheke ophahleni, bese zehla phambi kwezimbambo.

C. Ngomhlane oyisicaba, phakamisa i-torso bese ucindezela ama-hips ukuya phambili ukuze ubuyele endaweni yokuqala.

D. Phindela emuva ngomlenze wangakwesokudla ungene kulayini obuyela emuva, wehlise kuze kube yilapho ithanga langaphambili lifana nomhlabathi. Cindezela unyawo lwangemuva ukuze ume, ubuyele endaweni yokuqala. Phinda, wenze i-reverse lunge ngakolunye uhlangothi. Lokho kuyi-rep engu-1.

Yenza ama-reps ayi-12. Phumula imizuzwana engama-60.

ISIKHATHI SOKUVULA: Setha isibali sikhathi imizuzu engu-5. Sebenzisa lezi zivivinyo ezintathu izikhathi eziningi ngangokunokwenzeka kuze kuphele isikhathi.

5a. I-Squat Push Cindezela

A. Yima ngezinyawo ngobubanzi kuno-hip-wide apart, ama-dumbbell asindayo agxishwe emahlombe.

B. Hlala okhalweni emuva bese uguqa ngamadolo ukwehla ungene esikhungweni, ugcine ingqimba iqinile futhi emuva iflethi.

C. Ekunyakazeni okukodwa kokuqhuma, phushela ezinyaweni ukuze ume, usebenzisa umfutho ukuze ucindezele ama-dumbbell phezulu.

D. Yehlisa kancane ama-dumbbell emuva emahlombe ukuze ubuyele endaweni yokuqala.

Yenza ama-reps ama-5.

5b. Phindela emuva i-Lunge Biceps Curl

A. Yima nezinyawo ndawonye nama-dumbbell anesisindo esimaphakathi ezandleni, izintende zibheke phakathi.

B. Phindela emuva ngomlenze wangakwesokudla ungene emgodleni oguqukayo, wehlise kuze kube yilapho ithanga langaphambili lifana nomhlabathi, ngenkathi ugoqa ama-dumbbells aze afike emahlombe, izintende zibheke emahlombe.

C. Cindezela unyawo lwangemuva ukuze ubuyele endaweni yokuqala, wehlise kancane ama-dumbbells ezinhlangothini. Phinda ngakolunye uhlangothi. Lokho kuyi-rep engu-1.

Yenza ama-reps ama-5.

5c. I-Inchworm Push-Up

A. Yima ngezinyawo ndawonye, ​​izingalo ngezinhlangothi. Hinge phambili okhalweni ukubeka izintende phansi.

B. Hamba izandla uye phambili epulangweni eliphakeme. Yenza 1 push-up.

C. Hamba izandla ubuyele ezinyaweni, bese ume ukubuyela endaweni yokuqala.

Phinda, wengeza i-push-up eyodwa isikhathi ngasinye kufika kuma-push-ups angu-5. Isibonelo: kwi-rep yesibili, yenza ama-push-ups angu-2, bese u-push-ups angu-3, ​​njll.

Buyekeza kwe-