Iwo Akanyanya Exercises Kupisa Belly Mafuta

Zvemukati

• Deadlift Row Triceps Kickback
• Biceps Curl neFront Lunge
• Squat nePush Press
• Reverse Lunge neRussia Twist
• Zambuko rine Close-Grip Chest Press
• Mabhasikoro
• Ongororo ye

Workout ngano nhamba yekutanga: Kuita maekisesaizi anonangana nenzvimbo chaiyo kuchaona-kuderedza mafuta munzvimbo iyoyo chaiyo. ICYMI, izvo ndezvechokwadi nhema (senge idzi dzimwe mhasuru uye dzakakora ngano iwe dzaunoda kuti utwasane). Izvi zvinoreva kuti crunches idzi dzinogona kunge dziri kuvaka yakasimba seti yemimba, asi ivo havasi kuzonyatsopisa dumbu mafuta akagara pamusoro yemhasuru idzodzo.

Asi kuda kubvisa mafuta emudumbu chinhu chakajairika uye oh-so-relatable fitness chinangwa ... saka musikana anofanira kuitei kana achida kupisa dumbu?

Mhinduro: Pisa mafuta kwese kwese. Nzira yakanakisa yekuita izvozvo? Nesimba-kuvaka, macalorie-anopisa macomputer inofambisa iyo kupisa muviri wako wese-kwete kamwe kamwe kadiki diki tsandanyama boka. Nike master trainer Rebecca Kennedy aripano neseti izere yemafambiro ekuwedzera kune yako routine kune max edumbu-kupisa mabhenefiti. Kwete chete iwe uchaona mhedzisiro mudumbu mako, asi iwe unovaka akasimba makumbo, maoko, uye nepakati futi. (Uye, kwete, iwe hausi kuzowedzera.)

Inoshanda sei: Ita zvese izvi zvinofamba pamwe chete kuitira huwandu hwemaseti uye reps yakaratidzirwa yeiyo yakazara-muviri Workout, kana kungo wedzera ivo kune ako eazvino maitiro.

Iwe uchada: Iyo seti yepakati-huremu dumbbells

Deadlift Row Triceps Kickback

A. Mira netsoka hudyu-hupamhi parutivi wakabata dumbbell mune yega ruoko nerutivi.

B. Hinji kumberi muhudyu nemabvi zvinyoro-nyoro, uchidzikisa zvimedu pamberi pekupenya.

C. Iine musana yakafanana nepasi, mutsara mitsara kuenda kuchipfuva, uchidhonza magokora padhuze nembabvu nemichindwe yakatarisana mukati.

D. Svina matinji kutwasanudza maoko, michindwe ichakatarisana mukati.

E. Reverse kufamba kudzoka kunzvimbo yekutanga.

Ita 3 seti ye8 reps.

Biceps Curl neFront Lunge

A. Mira netsoka pamwe chete wakabata dumbbell muruoko rumwe norumwe nemativi.

B. Enda kumberi netsoka yekurudyi, uchidzika mugomba remberi kusvika chidya chemberi chafanana nepasi. Panguva imwecheteyo, tenderedza michindwe yakatarisana kumberi, uye curl dumbbells kusvika pamapendekete saka michindwe yakatarisana nemuviri.

C. Dhinda kubva kurutsoka rworudyi kuti udzokere kumashure uchidzikisa zvidhori zvine simba, uchidzokera kunzvimbo yekutanga.

Ita 3 seti ye8 reps.

Squat nePush Press

A. Mira netsoka dzakafara zvishoma kudarika hip-width zvakaparadzana, madumbbells akaturikidzana pamapendekete nemichindwe yakatarisa mukati.

B. Dzikisa mu squat kusvika zvidya zvakaenzana pasi.

C. Simuka uye dzvanya kurudyi dumbbell kumusoro, chanza chakatarisa mukati. Zvishoma nezvishoma udzike kumashure kune chakamisikidzwa chinzvimbo.

D. Pakarepo dzika mune imwe squat, wobva wamira uye wodzvanya kuruboshwe dumbbell pamusoro. Zvishoma nezvishoma kudzikira kumashure kune chakakwirirwa chinzvimbo.

E. Pakarepo dzika mune imwe squat, wobva wamira uye wodzvanya ese ari maviri dumbbells pamusoro. Zvishoma nezvishoma dzikisa kumashure kunzvimbo yekutanga. Ndiyo 1 rep.

Ita matatu seti e5 reps.

Reverse Lunge neRussia Twist

A. Mira nemakumbo pamwechete wakabata dumbbell yakatwasuka nemaoko maviri pamberi pebhokisi dumbu.

B. Dzokera kumashure nerutsoka rwerudyi, uchidzikira mukati megomba kusvika kumberi chidya chakaenzana nepasi. Panguva imwecheteyo, shandura torso kuruboshwe, uchisvika padumbbell padivi pehudyu yekuruboshwe asi uchiramba wakatarisa kumberi.

C. Tyonya torso kudzokera pakati uye dzvanya mutsoka yekuruboshwe kuti uende kumberi uye kudzokera kunzvimbo yekutanga. Dzokorora kune iro divi rakatarisana. Ndiyo 1 rep.

Ita 3 seti ye8 reps.

Zambuko rine Close-Grip Chest Press

A. Nhema wakatarisana pasi nemakumbo akatsetseka nemabvi achinongedzera kumatenga. Matriceps anomanikidzwa kupinda pasi aine magokora akakotama pa90-degree angles, akabata dumbbell muruoko rumwe nerumwe nemichindwe yakatarisana mukati.

B. Dhinda muzvitsitsinho kusimudza mahudyu mumutsara nemabvi uchinge uchimanikidza dumbbells zvakananga pamusoro pamafudzi.

C. Zvishoma nezvishoma kudzikisa mahudyu uye dumbbells kudzokera kunzvimbo yekutanga.

Ita 3 seti ye8 reps.

Mabhasikoro

A. Rara wakatarisa pasi wakatambanudza makumbo uye maoko kuseri kwemusoro, magokora.

B. Simudza tsoka kuti umire pasi, uchimanikidza kudzika pasi muvhu uye kudhiza guvhu kumuzongoza.

C. Dhirowa ibvi rekurudyi nechepachipfuva, kutenderera torso kuti ubate gokora reruboshwe kurudyi ibvi.

D. Chinja, uchitambanudzira gumbo rerudyi kuti uzungunuke uye uchikwevera kugokora rerudyi kuruboshwe ibvi. Ndiyo 1 rep.

Ita maviri seti e15 reps.

Ongororo ye