Kayla Itsines Anogovana Kwake-kuenda Kubata-Kwakachengeteka Workout

Zvemukati

• Dunhu 1 (7 maminitsi)
• Dunhu 2 (7 maminitsi)
• Ongororo ye

Kana iwe ukatevera Kayla Itsines pa Instagram, saka iwe unoziva mudzidzisi uye mugadziri weSWEAT app akachinja zvakanyanya maitiro ake ekushanda kunze kwepamuviri pake. Mune mamwe mazwi: Hapasisinazve burpee-yakasimba yekukanganisa-kushanda-kana ab-kuveza maitiro. (Zvimwe pane izvozvi apa: Kayla Itsines Anogovana Yake Inozorodza Maitiro Ekushanda Kunze Panguva Yepamuviri.

Isu takabaya Itsines kuti tigovane yakazara-muviri wedunhu Workout iye anga achishandisa panzvimbo yake yakajairwa SWEAT kurovedza izvo zvakachengeteka kune ese matatu trimesters epamuviri. (Yakabatana: 4 Nzira Iwe Unofanirwa Kuchinja Yako Workout Paunobata Pamuviri)

Inoshanda sei: The Workout ine maseketi maviri ane maekisesaizi matatu rimwe nerimwe. Ita imwe neimwe kufamba mudunhu rekutanga renhamba yakatarwa yekudzoka, wozorora kwemasekondi makumi matatu usati watanga zvakare nekufambisa imwe. Dzokorora kwemaminitsi manomwe, wozoenda kudunhu rinotevera. Mushure mekupedza dunhu repiri, pedza kudzidzira kana kuenderera kwemamwe maminetsi gumi nemana nekudzokorora maseketi zvakare. Iyo poindi ndeye kwete kuenda nekukurumidza sezvaunokwanisa asi kupedzisa maekisesaizi ese ane mhando reps.

Unoda: iyo yoga mat, dumbbells (2-10 mapaundi), uye bhenji

Dunhu 1 (7 maminitsi)

Triceps Kickback

A. Mira netsoka dzakafara mafudzi akaparadzana akabata dumbbell muruoko rumwe norumwe, zvanza zvakatarisa mukati. Bata muhudyu kuti uzembere mberi, uchiita kuti musoro urambe usina kwawakarerekera. Sveta kumusoro kumusana uye chengetedza magokora akasimba kumativi, achiakwevera kumusoro kuti aite 90-degree angles nemaoko uye triceps kutanga.

B. Sveta triceps kutwasanudza maoko uye kusimudza masimbi kumusoro nekumashure.

C. Zvishoma nezvishoma dzikisa zviyero zvekudzoka kuzotanga.

Ita gumi nemashanu zvekare.

Squat & Dhinda

A. Mira netsoka dzakaparadzana muchiuno-paupamhi, wakabata madumbbells nemativi.

B. Yakadzika mune chinzvimbo che squat, uchisimudzira mahudyu kumashure, uchichengeta mabvi kumashure kwezvigunwe, uye uchisvika pamabhero epasi pasi.

C. Mira uye curl uremu kusvika pamapendekete wobva wadzvanya pamusoro, biceps nenzeve. Deredza uremu uye dzokorora.

Ita gumi nembiri.

Kusiyanisa Bent-Pamusoro Row

A. Mira nemakumbo papfudzi-hupamhi kupatsanurwa uye mabvi akakotama zvishoma, akabata dumbbell mune yega ruoko. Hinji pahudyu kuti utenderedze kumberi, uchichengeta musoro usina kwazvakarerekera.

B. Rongedza dumbbell rekurudyi kumusoro kumambabvu, uchikotama gokora uye kudzvanya bendekete rakananga kumusana.

C. Dzikisa kurudyi dumbbell uchikwasva ruboshwe dumbbell kumusoro kune mbabvu. Ramba uchichinjana.

Ita makumi maviri reps (10 padivi). Zorora kwemasekondi makumi matatu.

Dunhu 2 (7 maminitsi)

Triceps Dip

A. Gara pabhenji (kana chigaro chakatsiga), nemaoko pamupendero padhuze nehudyu, zvigunwe zvichinongedzera kumakumbo. Dhinda muzvanza kuti uwedzere maoko, simudza mahudyu kubva pabhenji, uye famba tsoka kumberi masendimita mashoma kuitira kuti mahudyu ave pamberi pebhenji.

B. Infemera uye kukotamisa magokora akananga kumashure kuzasi kusvika magokora aita 90-degree angle.

C. Imbomira, wobva waburitsa mweya uye wodzvanya muchanza uye fungidzira uchityaira maoko nemubhenji kuti ubate triceps uye kutwasanudza maoko kuti udzokere kunotanga.

Ita gumi nemashanu zvekare.

Seated Row

A. Gara pasi nemakumbo akatambanudzwa mberi. Loop bhendi rekudzivirira kutenderedza tsoka, iine mugumo muruoko rumwe nerumwe, maoko akatambanudzirwa kutanga.

B. Row magokora kumashure nemagokora akabatana kumativi, achikwevera bhande kuchipfuva uye kusvina mapendekete pamwechete.

C. Sunungura uye wedzera maoko kumashure kuti utange.

Ita gumi nembiri.

Dhongi Kick

A. Tanga munzvimbo yetafura pamaoko nemabvi.

B. Simudza gumbo rerudyi mudenga, rakakotama pa 90-degree angle, uchichengeta chiuno mativi. Dzokera kumashure kunzvimbo yekupfugama.

Ita 10 reps. Chinja mativi; dzokorora. Zorora kwemasekondi makumi matatu.

Ongororo ye