Emily Skye Anogovera Yake Yese-Muviri Simba Kushanda Kunovaka Yakashata Muscle

Zvemukati

• Dumbbell Mberi Chikamu
• Dumbbell Curtsey Lunge
• Dzvanya Press
• Biceps Curl
• Renegade Row
• Windshield Wipers
• Bent-Over Triceps Kickback
• Ongororo ye

Kana iwe usati watopinda muGains Train, inguva yekutenga tikiti. Vakadzi kwese kwese vari kutora zvirema zvinorema, kuvaka yakasimba uye seksikäs mhasuru, uye kuratidza kune ese-akakomberedza huipi hunouya nekusimba. (Case in point: vakadzi ava vanoratidza kuva vakasimba vakafa sexy.)

Mudzidzisi Emily Skye (waungazive kubva pane yako Instagram feed, iye FIT Mutumbi maGuides, kana saReebok Global Mumiriri) hazvisi izvo; akatombotaura nezvekuti kuwana mapaundi makumi maviri nemasere (kusanganisira boka remhasuru!) kwakamuita kuti anzwe aine hutano uye anofara kupfuura nakare kose. Iwe haufanirwe kutora Olympic weightlifting kana kutoenda pedyo nebarbell kuti uwane mibairo yakafanana. (Kunyangwe iwe uchifanira kuzviedza zvachose. Kukwidziridzwa kwehuremu kweOlympic kune izvi zvese mabhenefiti, mushure mezvose.) Emily akagovana yake yekuenda-kusimba mafambiro ekuvaka mhasuru kwese uye kusimba zvakanyanya.

Tora mamwe madhiri uye bonde, tevera pamwe nekufamba pazasi, uye tarisa mademo ake muvhidhiyo-wozogadzirira kunzwa simba. .

Dumbbell Mberi Chikamu

A. Mira netsoka hudyu-hupamhi hwakaparadzaniswa uye zvimedu zvinonamira pamapfudzi.

B. Kuchengeta core tight, hinge pahudyu ipapo mabvi kuti udzike mu squat yakadzika.

C. Pusha nepakati-petsoka uye chera zvigunwe zvikuru muvhu kuti ubatanidze glutes uye dzvanya kumashure kuti umire.

Ita 15 kusvika ku20 reps.

Dumbbell Curtsey Lunge

A. Mira netsoka hudyu-hupamhi hwakaparadzaniswa uye zvimedu zvinonamira pamapfudzi.

B. Netsoka yekurudyi, dzokera kumashure uye kuruboshwe mupendero wejira, uchidzikira kusvikira pamberi pemabvi aumba 90-degree angle.

C. Sunda kubva parutsoka rwerudyi kuti udzokere kutanga, wozodzokorora kune rimwe divi. Ramba uchichinjana.

Ita gumi kusvika gumi neshanu reps kudivi rakatarisana.

Dzvanya Press

A. Mira netsoka chiuno-upamhi zvakaparadzana, glutes uye core zvakabatanidzwa, nemusoro usina kwaunotsigira.

B. Bata dumbbells kunze kune mativi nemaoko akatarisana kumberi, maoko pamakona kurudyi, uye triceps yakafanana nepasi.

C. Dzvanya ma dumbbells pamusoro pasina kuvhara maoko kumusoro. Zvishoma nezvishoma dzika pasi kusvikira matinji akaenzana pasi.

Ita gumi kusvika ku15 reps.

Biceps Curl

A. Mira netsoka hudyu-hupamhi hwakaparadzaniswa, glutes uye musimboti wakabatanidzwa.

B. Bata dumbbells pamberi pezvidya nemaoko akatarisana kumberi, mapendekete pasi uye kumashure, uye magokora akavharirwa padivi nembabvu.

C. Pasina kufamba magokora, simudza zvimisikidzo kusvika pamapendekete, wobva wadzikira pasi zvishoma, uchive nechokwadi chekuti usaswededze zviyereso.

Ita gumi kusvika ku15 reps.

Renegade Row

A. Tanga mune yakakwira puranga chinzvimbo wakabata zvimasimbi zvine mawoko akatarisana mukati uye tsoka dzefudzi-upamhi hwakaparadzaniswa. Chengetedza musana usina kwawakarerekera uchitarisa pasi pasi.

B. Rowa kurudyi dumbbell kumusoro kuti ugadzire 90-degree angle, wobva wadzikira pasi pasi.

C. Dzokorora kune rimwe divi, uchipwanya glutes uye unobata musimboti wekuchengetedza chiuno chakadzikama. Ramba uchichinjana.

Ita gumi kusvika gumi neshanu reps kudivi rega rega.

Windshield Wipers

A. Nhema wakatarisana pasi, makumbo akatambanudzwa akananga kumusoro kumusoro uye maoko akabuda pamakona 45-degree nemakona. Dhinda pasi pasi pasi muvhu.

B. Dhirowa bhatani remudumbu mukati kumusana uye makumbo ezasi zvishoma nezvishoma kurudyi, uchimira pamberi peshure musana uchibva pasi.

C. Dzokera kunzvimbo yekutanga, wozodzikisa makumbo kuruboshwe. Ramba uchichinjana.

Ita gumi kusvika gumi neshanu reps kudivi rega rega.

Bent-Over Triceps Kickback

A. Mira netsoka dzakaparadzana pahupamhi hwehudyu wakabata dumbbell muruoko rumwe norumwe, mawoko akatarisa mukati. Bata muhudyu kuti uzembere kumberi, uchichengeta pakati pakasimba uye musoro usina kwaunotsigira.

B. Dzvinya kumusoro kwekumusoro uye gundi magokora kumativi, uchigadzira 90-degree angles ane forearms uye triceps. Sveta triceps kutwasanudza maoko uye kusimudza masimbi kumusoro nekumashure.

C. Zvishoma nezvishoma kudzikisa zviyero kusvika pamadhigirii makumi mapfumbamwe.

Ita gumi kusvika ku15 reps.

Dzokorora iro rese dunhu 2 kusvika katatu.

Ongororo ye