Edza Ichi Chakavanzika Chekutanga Dumbbell Workout kubva kuna Kayla Itsines 'Chazvino Chirongwa

Zvemukati

• Kayla Itsines 'BBG Anotanga At-Kumba Dumbell Dambudziko
• Circuit
• Goblet Gara Chikwere
• Teerera Plank
• Glute Bridge
• Enzanisa Push-Up
• Bent-Pamusoro Row
• Ongororo ye

Kayla Itsines akapedza makore gumi ehupenyu hwake semurairidzi wega wega uye mutambi asati azvara mwanasikana wake, Arna, mwedzi minomwe yapfuura. Asi kuva amai kwakachinja zvese. Mukomana ane makore 28 okuberekwa akazviwana ave kutanga pa square one, uye kekutanga muhupenyu hwake, anoti akanzwa kupera simba. Musiki weBBG Workout chirongwa akaudza Chimiro, kuti panguva ino muhupenyu hwake ndizvo zvakamukurudzira kuti agadzire imwe yezvirongwa zvake zvitsva: BBG Beginner.

"Ndichitarisa kumashure, ndinofunga zvingadai zvakave chokwadi kwandiri kuti ndiite chirongwa chakadai ndisati ndave nemwana," akatiudza. "Ini ndaitofanira kupfuura nemanzwiro ekusagadzikana uye kutanga patsva kuti ndinyatsonzwisisa izvo vakadzi vanodarika zvakafanana zvaida."

Itsines anoti akadzokera mukusimba pashoma napashoma paakabviswa kuti abude nachiremba wake, asi akange asisakwanise kuita kwakanyanya kurovedza muviri kwakamuita mukurumbira. (Inoenderana: gumi isingadaviriki Shanduko kubva kuKayla Itsines 'BBG Workout Chirongwa)

Ndokusaka chirongwa chake cheBBG Chekutanga chiumbwa nemavhiki masere ezviitwa zvine mutsindo. Panzvimbo pekushanda katatu pasvondo seyekutanga BBG programming, BBG Beginner ichave neine yakaderera-muviri uye imwe yakazara-muviri kuramba chikamu. Kune zvakare imwe sarudzo yezuva repamusoro-muviri mukati memavhiki matanhatu ekutanga, sekutaura kunoita Itsines ainzwa kuti kunyangwe maekisesaizi maviri pasvondo anogona kuve akawanda kune mumwe munhu mutsva zvachose kurovedza muviri. Anokurudzira kuwedzera iyo yechitatu Workout mumavhiki maviri ekupedzisira echirongwa, zvakadaro. (Inoenderana: Gadzirira Kuwedzera Kunorema Kusimudza neazvino Sweat App Kugadziridza)

Kune zvakare yakaderera-kusimba cardio zvikamu (LISS) senge kuchovha bhasikoro kana kufamba wakarukwa muchirongwa. Chikamu chakanakisa? Hafu yekutanga yechirongwa haina kusvetuka chero chinhu (kubhowa kunowanzo siginicha yeItsines) uye inosanganisira 30- uye 60-yechipiri nguva dzekuzorora, kuti ugone kunyatsotarisa pane fomu uye nekuvaka hwaro hwesimba, anotsanangura. Paunenge uchinge wapedza BBG Kutanga, Itsines inoti iwe ungangonzwa kugadzirira BBG, chimwe chirongwa chekumba chiri chakanyanya kusimba, uye, kubva ipapo, chinogona kushanda kupwanya chirongwa cheBGG Stronger, chinotarisa pakudzidzisa uremu. "Ndinongofunga kuti chirongwa ichi chichabatsira vanhukadzi zvisinei nekuti vari kupi mukufamba kwavo kwekusimba," anodaro Itsines.

Tarisa uone ino izere-yakazara muviri yekurovedza muviri neiyo Itsines yakagadzirirwa kunyanya kune vanotanga kukupa kuravira kweiyo nyowani BBG Kutanga chirongwa. Tevera pamwe uye utore nhanho yekutanga pakuvaka yakakura kwazvo simba. (Kana ukangogadzira fomu nehuremu hwako uye uremu hwakareruka, tarisa gwaro rekutanga rekusimudza masimbi anorema.)

Kayla Itsines 'BBG Anotanga At-Kumba Dumbell Dambudziko

Inoshanda sei: Ita chimwe nechimwe chezviitiko zvishanu kudzoka-kumashure kuti uwane reps yakawanda seyakagoverwa, uchizadzisa akawanda maround sezvaunogona kwemaminitsi gumi. Tarisa pane yako fomu uye yeuka kuti iko kurovedza muviri hakusi kwekumhanya asi kuvaka hwaro hwesimba.

Zvamunoda: Seti ye dumbbells uye chigaro

Circuit

Goblet Gara Chikwere

A. Tanga wakamira nechigaro chakaiswa kumashure kwako. Shandisa maoko maviri kuti ubate dumbbell yakanangana nechipfuva chako munzvimbo yakatwasuka, uchidyara tsoka dzese zvishoma kupfuura mafudzi-akapamhama akapatsanurwa. Iyi ndiyo nzvimbo yako yekutanga.

B. Inhale uye simbisa yako yepamoyo. Kuchengeta torso yakarurama, pfugama pahudyu nemabvi kusvikira wava kukwanisa kugara pachigaro shure kwako. Dzokera kumashure zvishoma kuti ugare wakareba.

C. Exhale uye sendamira mberi zvishoma kuti usundire zvakaenzana kuburikidza netsoka dzako kuti uwedzere hudyu yako nemabvi uye dzokera kunzvimbo yekutanga. Munguva yese yekurovedza muviri, iwe unofanirwa kubvumirana ne glutes yako uye chengeta mabvi ako akabatana nezvigunwe zvako.

Dzokorora kwema15 reps.

Teerera Plank

A. Ndiine chigaro pamberi pako, isa maoko (ruoko kusvika kugokora) zvakasimba pachigaro checheya, uchiona kuti magokora ari pasi pemapfudzi chaipo. Wedzera makumbo maviri zvakananga shure kwako, kuenzana pamabhora etsoka dzako.

B. Inhale uye sunga chako musimboti, kuve nechokwadi kuti musana wako unoramba usina kwawakarerekera. Bata kwemasekondi makumi matatu, uchidzora kufema kwako kwese.

Glute Bridge

A. Tanga nekurara wakarara pamusana pako pa yoga mat. Benda mabvi uye uise tsoka dzakasimba pameti, kuve nechokwadi chekuti hip-upamhi hwakaparadzana uye musana wako uri munzvimbo isina kwayakarerekera. Isa dumbbell pamusoro pemapfupa ehudyu, uchiitsigira nekubata zvakanyanya (michindwe yakatarisana nemuviri wako). Iyi ndiyo nzvimbo yako yekutanga. (Inoenderana: Maitiro ekuita Glute Bridge Uchishandisa 3 Nyore Kufambira mberi)

B. Inhale uye simbisa yako yepamoyo. Exhale paunenge uchitsikirira zvitsitsinho mumeti, shandisa glute, uye simudza pelvis kubva pasi kusvikira muviri wako waumba imwe tambo yakatwasuka kubva pachirebvu kusvika pamabvi, ichizorora pamapfudzi ako.

C. Inhale paunenge uchidzikisa pelvis kuti udzokere panzvimbo yekutanga. Iwe unofanirwa kunzwa kunetsekana kuburikidza neako glutes uye hamstrings panguva ino yechiitwa.

Dzokorora kwema15 reps.

Enzanisa Push-Up

A. Ndiine chigaro pamberi pako, isa maoko maviri pachigaro checheya zvakati kurei kupfuura mafudzi-akapamhamha akaparadzaniswa nemakumbo akatambanudzwa kureba shure kwako, uchienzanisa pamabhora etsoka dzako, kubwinya kunoitwa. Iyi ndiyo nzvimbo yako yekutanga.

B. Inhale uye simbisa yako yepamoyo. Paunenge uchichengetedza musana usina kwawakarerekera, kotamisa magokora uye udzikise torso kuchigaro kusvika maoko aumba maviri 90-degree angles.

C. Exhale uye pusha nepachipfuva uye wedzera magokora kusimudza muviri kumashure munzvimbo yekutanga. Dhinda kure nechigaro zvakanyanya sezvinobvira. Iwe unofanirwa kunzwa kunetsekana mumatope ako nemapfudzi panguva yese yechiitwa.

Dzokorora kwegumi reps.

Bent-Pamusoro Row

A. Kubata dumbbell paruoko rumwe nerumwe nekubata kwakanyanya (michindwe yakatarisana nemuviri), sima tsoka mbiri pasi pefudzi-hupamhi hwakaparadzaniswa. Paunenge uchiramba wakakotama zvishoma mumabvi ako, hindira mberi kubva muhudyu kuitira kuti torso ifanane nepasi. Wedzera maoko wakananga pazasi pechipfuva kusvika pasi. Iyi ndiyo nzvimbo yako yekutanga.

B. Inhale; exhale. Benda magokora kuunza ma dumbbells kumativi emuviri. Iwe unofanirwa kunzwa kudzvanywa kudiki pakati pemapfudzi ako.

C. Inhale. Wedzera magokora kuti udzikise dumbbells uye dzokera kunzvimbo yekutanga.

Dzokorora kwegumi reps.

Ongororo ye