Tocha Muviri Wako Wepazasi neiyi Mashanu-Move Dumbbell Leg Workout NaKelsey Wells

Zvemukati

• Kelsey Wells 'Kumba-Dumbell Gumbo Workout
• Dziisa
• Yezasi-Muviri Circuit
• Goblet Reverse Lunge
• Glute Bridge
• Imwe-Gumbo Romanian Deadlift
• Kaviri Pulse Kufamba Lunge
• Goblet Squat
• Cool-Down
• Ongororo ye

Nemajimu achiri kuvharwa uye zvekushandisa zvekurovedza muviri zvichiri pa backorder, zviri nyore uye zvine hunyanzvi zvekurovedzera kumba kuri pano kuti ugare. Kubatsira kuti shanduko ive nyore, varairidzi vanga vachiita nepavanogona napo kugadzirisa izvo nekuita kuti kurovedza pamba kuve nyore uye kuve nyore sezvinobvira.

Semuyenzaniso, SWEAT mugadziri weapp Kayla Itsines nguva pfupi yadarika akaburitsa chirongwa chake cheBBG Zero Equipment, chirongwa chemavhiki gumi nematanhatu chisingadi midziyo chero ipi zvayo. Uye iko zvino kuzadzisa kudiwa kwezvimwe zvemukati-pamba zvekurovedza muviri kune vanhu vari kupotsa michina iyoyo kunzvimbo yekurovedza muviri, mumwe murairidzi Kelsey Wells arikutevera. Wells iri kukwikwidza PWR Kumba 3.0, kuwedzerwa kwechirongwa chake chepakutanga chemavhiki makumi maviri nemasere, icho chinosanganisira mavhiki gumi nemaviri ekudzidzira kutsva - iri chirongwa chemwedzi gumi kubva pakutanga kusvika pakupedzisira! — kuti ikubatsire kuwedzera kudzidziswa kwesimba rako kumba kunyangwe usingakwanise kuwana mabhero nemapureti ekurema. (Inoenderana: Edza Iyi Exclusive Beginner Dumbbell Workout kubva kuKayla Itsines 'Izvino Chirongwa)

"Kufambisa muviri wako kwakakosha kune hutano hwako hwese uye kugara zvakanaka," anodaro Wells. "Ndinodada nekugona kupa mamwe mavhiki gumi nemaviri epurogiramu yekudzidzira kumba kubatsira vakadzi kuti varambe vachishingaira, kufambisa miviri yavo, uye kuchengetedza hutano hwavo, kunyanya panguva dzakaoma."

Kutevera hurongwa hwemurairidzi wePWR Kumba chirongwa, PWR Kumba 3.0 (inowanikwa chete paSWEAT app) inoda michina mishoma; zvinokurudzirwa kuti iwe uve nemaumbumburu, kettlebell, uye mabhendi ekudzivirira.

Ese PWR Kumba mashandiro anowanzoitwa maminetsi makumi mana uye anosanganisira mafomu ekudzivirira kudzidzira anotarisa akasiyana mhasuru mapoka pazuva rakapihwa. Chinangwa chacho? Kupisa mafuta, kuvaka simba, uye kunatsiridza huwandu hwese hwehutano hwako. Cardio zvikamu (zvese zvakaderera-kusimba uye yakakwirira-kusimba) uye kudzoreredza zvikamu zvakare zvakavakwa muchirongwa chako chekurovedza muviri, pamwe chete nekudziya-ups uye kutonhora-pasi pamberi uye mushure mechikamu chega chega. (Inoenderana: Gadzirira Kuwedzera Kunorema Kusimudza neazvino Sweat App Kugadziridza)

Kana iwe uri mupfupi nenguva, unogona zvakare kusarudza kubva nekukurumidza gumi- kusvika 20-maminetsi ekudzidzira uye PWR Matambudziko, ayo anowanzoda zvishoma kana pasina michina.

Chii chinoita kuti PWR Pamba 3.0 ive yakasiyana, ndeyekuti inokanda zvinhu kumusoro nekupa yakawedzera cardio yekupisa sarudzo kune avo varikuda iro rakawedzera dambudziko pakupera kwechikamu chega chega. Ramba uchifunga kuti uku kuwedzera kwekuwedzera kunogona kunge kusiri kuitirwa mutambi wemu novice; ungada kushanda nzira yako kusvika padanho iri rekutsungirira nekufamba kwenguva. Ndosaka PWR Kumba inopa 4-vhiki yekutanga chirongwa chekukubatsira iwe kupinda mukati (kana kudzokera mukati; ndatenda kupatsanurwa) yako yehutano maitiro pasina kurasikirwa nechisimba kana kuisa njodzi kukuvara. (Inoenderana: Edza Iyi Yakazara-Muviri HIIT Workout kubva kuKelsey Wells 'New PWR Pamba 2.0 Chirongwa)

Kuti ndikupe kuravira kweizvo PWR Kumba 3.0 inofanira kupa, edza iyi yakasarudzika yepasi-muviri Workout yakagadzirwa naWells. Tevedzera pamwe uye gadzirira kukwirisa kwako-kumba-workout, zvese kubva mukunyaradza kweimba yako yekurara / yekutandarira / muhoro.

Kelsey Wells 'Kumba-Dumbell Gumbo Workout

Inoshanda sei: Ita imwe neimwe yeashanu maekisesaizi kumashure-kune-kumashure kwenhamba yereps sezvayakagoverwa, kupedzisa matenderedzwa mana akazara nekuzorora kweminiti imwe pakati peround rega rega. Tarisa pakuchengeta fomu rakanaka mukati mechinyakare uye kushandisa muviri wako zvizere huwandu hwekufamba.

Zvamunoda: Iyo seti yemadhivhuru.

Dziisa

Kudziya chaiko kwakakosha usati wasvetukira mune izvi zviitwa, anodaro Wells. Kutanga, anokurudzira kuita miniti imwe kana maviri eCardio, sekumhanya panzvimbo kana kusvetuka, kubatsira kudziya tsandanyama dzako uye kukwidziridza kurova kwemoyo wako. Iye zvakare anokurudzira kubatanidza yako cardio nekumwe kusimba kutambanuka - funga: gumbo kuchinjika uye ruoko denderedzwa - kubatsira kuwedzera yako diki yekufamba uye kudzikisa njodzi yekukuvara.

Yezasi-Muviri Circuit

Goblet Reverse Lunge

A. Mira nemakumbo pamwechete uye ubatisise dumbell vertically, yakanangana pamberi pebhokisi. Bata pasi pechiuno. Iyi ndiyo nzvimbo yako yekutanga.

B. Inhale.Tora nhanho hombe kumashure netsoka yekurudyi, uchichengeta chiuno chakaenzana, pelvis isina kwayakarerekera, uye uremu hwakagoverwa zvakaenzana pakati pemakumbo ese.

C. Pazasi kusvikira makumbo ese akotama pa90-degree angles, ichichengeta chifuva chakareba uye wepakati wakabatanidzwa. Mberi kumberi kunofanirwa kuenderana neketani uye kumashure mabvi anofanira kunge achisimuka pasi.

D. Exhale. Dhinda mukati mepakati-tsoka uye chitsitsinho chetsoka yekuruboshwe kuti umire, uchitsika rutsoka rwerudyi kumusoro kuti unosangana neruboshwe.

Dzokorora 20 reps (10 padivi).

Glute Bridge

A. Dyara tsoka dzakatsetseka pasi uye pfugama mabvi. Isa dumbell pamapfupa ehudyu, uchiitsigira nekubata kwakanyanya. Makumbo anofanira hip-width apart and spine neutral. Iyi ndiyo nzvimbo yako yekutanga.

B. Exhale. Dhinda zvitsitsinho pameti, ita musimboti, shandisa glutes, uye simudza pelvis pasi. Muviri unofanirwa kuita mutsara wakatwasuka kubva pachirebvu kuenda kumabvi uchizorora pamapendekete.

C. Inhale. Lower pelvis pasi uye kudzokera kunzvimbo yekutanga.

Dzokorora kwe20 reps.

Imwe-Gumbo Romanian Deadlift

A. Mira nemakumbo fudzi-upamhi hwakaparadzaniswa. Bata dumbell muruoko rwerudyi uye nzvimbo yekuruboshwe pachidya. Iyi ndiyo nzvimbo yako yekutanga.

B. Inhale. Shingairira gumbo rerudyi muvhu uye pfura gumbo reruboshwe kumashure uchirovera kumberi muhudyu, uchidzikisa torso kusvikira yave yakafanana nepasi. Iva nechokwadi chekuchengeta chiuno chakaenzana.

C. Exhale. Kuchengeta core yakasimba uye yakafuratira kumashure, panguva imwe chete dhonza gumbo rekuruboshwe pasi kuti usangane nekurudyi uye kudzokera kunzvimbo yekutanga.

Dzokorora 12 reps (6 padivi).

Kaviri Pulse Kufamba Lunge

A. Bata seti yemadumbe mumaoko maviri, michindwe yakatarisana mukati. Dyara tsoka mbiri pasi, kureba zvishoma pane upamhi hwemafudzi. Iyi ndiyo nzvimbo yako yekutanga.

B. Inhale. Dzokera kumashure nerutsoka rweruboshwe uye upfugame mabvi maviri kuti ugadzire chinzvimbo chemukati.

C. Exhale. Pushira nepachitsitsinho chetsoka yekuruboshwe uye chigunwe chetsoka yekurudyi uye wedzera mabvi maviri zvishoma. Bendisa mabvi uye dzokera kune lunge chinzvimbo.

D. Inhale. Chinjana huremu kurutsoka rworuboshwe uye nhanho kumberi netsoka yekurudyi. Dyara tsoka pasi uye upfugame mabvi maviri kuti ugadzire nzvimbo yemaruva.

E. Pusha nepachitsitsinho chetsoka yekurudyi uye zvigunwe zvetsoka yekuruboshwe uye wedzera mabvi maviri zvishoma. Benda mabvi uye dzokera kune yakazara lunge chinzvimbo.

F. Inhale. Chinja uremu patsoka yekurudyi.

Dzokorora kwema 20 reps (10 padivi).

Goblet Squat

A. Mira nemakumbo akafara kupfuura mafudzi-akapamhama akaparadzaniswa, zvigunwe zvichinongedzera zvishoma kunze. Bata dumbbell rakatwasuka paurefu hwechipfuva nemagokora akatarira pasi asi asina kupinza mukati kuti ubate mbabvu. Iyi ndiyo nzvimbo yako yekutanga.

B. Sunga abs uye hinji pazviuno nemabvi kuti udzike muchikwere. Mira apo zvidya zvakafanana nenyika. Chengeta chipfuva chakareba, kuita kuti musana ugare pakati pe45- uye 90-degree angle kusvika muhudyu.

C. Dhiraivha kuburikidza nechitsitsinho uye pakati petsoka kuti umire, uchichengeta musimboti wakabatanidzwa mukati mese.

Dzokorora 12 reps.

Cool-Down

Mushure mekupedza pamakumbo mana echimwe nechimwe chezviitwa zvishanu, Wells anokurudzira kutonhora kwemaminetsi matatu kusvika mashanu kuti ubatsire kudzikisa kurova kwemoyo wako. Kutanga nekufamba zvisina kujairika kweminiti kana maviri uye uteedzere izvo nematanho mashoma, kwaunobata chinzvimbo chimwe chete kwemasekondi makumi maviri kana kupfuura, anodaro. Static yakatambanudzwa inzira huru yekuwedzera kushanduka kwako uye huwandu hwekufamba, anotsanangura Wells. Inogona zvakare kubatsira kuramba uchirovera pasi, kudzora kusuruvara, uye kudzikisa njodzi yekukuvara, anowedzera. Saka usasvetuke uchibva pachikamu chakakosha ichi chekurovedza muviri kana chero chimwe. (Yakabatana: Kelsey Wells Anogovana Izvo Chaizvo Zvinoreva Kuti Unzwe Kugoneswa Nokusimba)

Ongororo ye