Ndakapona paKayla Itsines BBG Workout Chirongwa-uye Iye zvino Ndakasimba Mu *uye* Kunze kweGym.

Zvemukati

• Chii chinonzi BBG, chaizvo?
• BBG inoshanda sei?
• Matipi ekukunda yega yega BBG Workout:
• Siya nzvimbo yako yekunyaradza mukutarisa kumashure.
• Gadzirira kukwidza simba rako.
• Zvitorere iwe cheerleader.
• Vimba nemaitiro ako.
• Rega kuzvienzanisa.
• Ongororo ye

Yese fitstagrammer inokoshesa munyu wake mumakomo vanokwira vanofarira Kayla Itsines. Mudzidzisi weAussie uye muvambi weBikini Body Guides uye iyo SWEAT app, ingangoita yehumambo husimba (vese rumbidzai mambokadzi weBOSU bhora burpees!). Yake yekuwachira abs (chinhu chengano) uye meseji yemuviri positivity akafuridzira vakadzi vasingaverengeke kuti vagamuchire tsandanyama uye vova avo vane simba rakanyanya, vanozvivimba.

Hanzvadzi yangu yakandisuma kuIsines '12-vhiki chirongwa cheBBG rimwe zuva rakashata muna Ndira. Ini ndaive ndakadzika-mutsipa mushure mezororo-rezororo, ndichinzwa mhosva pamusoro pekunyanyisa pamusoro pemazororo, asi ndisina kukurudzirwa kuti ndiende kumhanyi-inokonzeresa kumhanya muNYC tundra. Ndakange ndave kupora kubva kuchirwere chehypothyroid icho chaive chandipedza simba kwemwedzi nekuwedzera mapondo muchiuno changu. Hanzvadzi yangu payakandisimbisa, unogona kuita BBG kurovedza uri mumba yekutandarira, Ndakatengeswa hafu. Chakasimbisa chibvumirano yaive Itsines 'Insta feed ye epic shanduko-vese vakadzi chaivo vemhando dzakasiyana uye saizi kubva kumakona ese epasi vachirova dhongi uye vachitaridzika vane simba. Uye yega yega yaive yatanga chaizvo kwandaive panguva iyoyo: hutano uye kugwinya rut. Zvino vakanga vakasimudza misoro yavo, vachipiwa simba nezvavakanga vaita kuburikidza neBBG—yakasimba, yakafanira, miviri inokwanisa. (Yakabatana: Kayla Itsines Inogovana iyo # 1 Chinhu Chinhu Vanokanganisa Nezve Shanduko Mifananidzo)

Nezuva iro rinotyisa remazuva echando, apo ini ndichifamba kuburikidza nekubudirira nyaya dzakakomberedzwa mumaPJs angu, ndakawedzera kupombwa. "Ziso reTiger" rakatanga kuzvimba munzeve dzangu. Ndaigona kufungidzira kunaka kwekukunda. Ndakasvetuka kubva pamubhedha wangu (zvakanaka, tad melodramatic, asi ndoomafariro andinoita kuyeuka izvozvi) ndokunyorera hanzvadzi yangu kuti: Ndisainire ini #KaylasArmy!

Chii chinonzi BBG, chaizvo?

ICYMI, BBG inomiririra Bikini Muviri Nhungamiro, asi kunyangwe Itsines inoziva kuti izwi iri ishoma, rakakanganisika, nderechinyakare: "Ndinoda kuti vakadzi vese vazive kuti muviri webhaini ndiwo mhando dzese dzemuviri," anonyora padandemutande rake. Rumbidzai maoko emoji. (Zvinoenderana: Nei Kayla Itsines Achidemba Kusheedza Her Chirongwa "Bikini Muviri Gwara")

BBG chirongwa chekurovedza muviri chinotora kureba, kubva kumavhiki masere kusvika kumavhiki makumi mapfumbamwe nemaviri. Ese BBG Workouts ndeye 28-maminetsi-kureba uye inowanikwa kuburikidza neiyo SWEAT app (inowanikwa iOS kana Android). Kunyangwe iwe uchigona zvakare kutarisa mamwe ega edikita masesheni kubva kuItsines on Chimiro, senge iyi post-pregnancy Kayla Itsines Workout.

BBG inoshanda sei?

Chekutanga chekutanga: Unoda midziyo yakakosha, senge bhora remushonga, bhenji (ndakatsiva manera kana chigaro chakasimba kumba), uye bhora reBOSU (riri nyore kuwana mujimu kana ukaita maekisesaizi eBBG. ipapo). Uye haufanirwe kukanganwa dumbbells, iyo, btw, iri nyeredzi yeiyi yakasarudzika Kayla Itsines Workout yevatangi.

Pakutanga kwedambudziko, iwe unoita maviri-maminetsi makumi maviri nemasere ekuramba kushanda pasvondo (imwe abs / maoko uye imwe makumbo / cardio) uye yechitatu sarudzo (yakazara-muviri). Chikamu chega chega cheBBG chekurovedza muviri chakakoromorwa kuita mamaseketi maviri-maminitsi manomwe, uye dunhu rega-rega rine zviitwa zvina-iwe unopedzisa dunhu kamwechete sezvaungagone mumaminetsi manomwe, wozorora kwemasekonzi makumi matatu kusvika makumi mapfumbamwe uye ita zvakafanana nedunhu repiri. . Iwe unodzokorora chinhu chose, kwemaminetsi makumi maviri nemasere. Iyo purogiramu inokwira munhanho yekuoma sezvo mavhiki anofambira mberi kudzivirira nzvimbo (semuenzaniso, nevhiki yechina, yechitatu kuramba Workout inosungirwa). Pamazuva asiri esimba, iwe unozadza mwenje cardio (senge kufamba) kana HIIT kudzidziswa (ala iyi dunhu-yakatarisana neKayla Itsines kurovedza muviri) uye kutambanudza zuva nezuva. (Zvinechekuita:

Ndakapona mavhiki gumi nemaviri ekunyanya (neguta guru I), kupomba-moyo, kuyamwa-mhepo, kutsvaga mweya, dzimwe nguva kunetesa kunetesa (havaiti #kufira pasina kutanga kuramba kudzidzisa maseketi. Panguva iyoyo, pamwe chete nekudya kwakachena uye kutsanya kwepakati, ndakarasikirwa nemakirogiramu gumi nemana. Asi mhedzisiro yainyanya kushamisa yaive iya yandakatadza kuyera pachikero. Tiri kutaura kukura kwakakomba, vanhu, uye kwete muchimiro chemhasuru chete! Kubva ipapo ndakaita BBG iyo yepakati yepakati yangu yekugara ndakagwinya. (Uye kune avo kunyanya nguva-yakakomberedzwa nguva, kunogara kune ino maminetsi gumi nemana Kayla Itsines Workout iyo inovimbisa yakazara-muviri kupisa.)

Kana iwe uri kufunga nezve kujoina #thekaylamovement, verenga kune imwe fitspiration.

Matipi ekukunda yega yega BBG Workout:

Siya nzvimbo yako yekunyaradza mukutarisa kumashure.

Ini ndiri cardio junkie. Kumhanya ndiko kugadzirisa kwangu. Zvinoita kuti ndinzwe ndine simba-ini chete uye mugwagwa wakashama, mhepo mubvudzi rangu. Chii chisingaite kuti ndinzwe seWonder Woman? Push-ups, uye burpees, uye commandos (oh zvangu!). Ini ndaiwanzodzivirira aya masimba anofamba nekuti aindiita kuti ndinzwe kupera simba (chimbichimbi kumbomira kufungisisa iko kusanzwisisa!). Asi, hey, ndinobheja kuti handisi ndega. Muhupenyu, tinokombamira kukoshesa kuzvinhu zvinoita kuti tinzwe zvakanaka, kugona, uye kugadzikana. Kunze kwekuti iyi haisi sarudzo paunoita BBG. Chirongwa ichi chakazara-nezvizoro zvezuva nezuva zvinogona kutyisidzira gehena (uye mweya) kubva mauri. (Yakabatana: Maitiro Ekuita Burpee-uye Nei Uchifanira)

TBH, mushure mekutanga kwekutanga kujoinha BBG, ndakavhunduka - spider push-ups, tuck jumps, masit-ups emakumbo akasimudzwa, chii chandakangopinda mazviri? Asi ndakanga ndazvipira, uye ndakanga ndisingazoregi katsi yangu yemukati-kati itaure neni kunze kwayo. Nekudaro, ndakasundira padivi pfungwa dzangu dzekuzvikunda, ndikatura befu, uye njiva musoro wekutanga mukubatira kweBBG.

Ndinoshuva kuti ndikataura kuti ndakaenda kuBBG vhiki yekutanga-uye vose vakatevera-zvisina simba sehove yekudiridza. Handina. Semuyenzaniso, tora Itsines 'killer compound exercise-iyo burpee + push-up + bhenji jump = kufamba kunonetsa kunyangwe kune akasimba eIsines' BBG veterans. Asi kune rookie seni, zvaiita sekuyera Everest. Maoko angu akadedera, uye makumbo angu akabvunda mukati mese kusvetuka-svetuka kwemoyo. Ndine chokwadi chekuti ndakaita senge nzou inotsika (sheedzera kuvavakidzani vangu pasi kuti vasanyunyute!). Chinhu chinokosha? Ndakaramba ndichioneka. Chokwadi, mafambiro akange akaoma, asi zvaive zvekupfuura nekusundidzira nekurwadziwa kwemuviri. Chainyatso kuverengerwa kupushira kuburikidza nekusagadzikana kwepamoyo kwekuyedza chimwe chinhu chitsva uye kunzwa kusanzwisisika. Ini ndaive ndakatarisana nekutya kwangu chaiko, kuri pasi pekutya - kuti ini ndaizoyamwa izvi uye ndotarisa kunge benzi - uye kutarisisa avo vakaipa vadiki vanovenga vanozvitsoropodza pasi. (Yakabatana: Iyo Kayla Itsines 28-Minute Yakazara-Muviri Simba Rokudzidzisa Workout)

Uye unozivei? Kutyora kunze kwenzvimbo yangu yekunyaradza neBBG kwakaita kuti ndishinge nedzimwe nzira, zvakare. Kubva pandakaona La La Land, ndakanga ndarota ndichitora zvidzidzo zve tap. Asi ndaitya kuti ndinyorere kirasi. Ko kana ndikaita sebenzi? Ko kana ndikatadza kuenderera? Asi chiitiko changu cheBBG chakaratidza kuti ndinogona kubudirira pazvinhu zvitsva, kunyangwe zviite sei uye ndisingazive uye zvakandipa chivimbo chekutevera fungidziro yangu yeGinger Rogers. Ndave ndiri nguva-nhanho 'kubvira ipapo!

Gadzirira kukwidza simba rako.

Sehafu yemarathon, ini ndaigara ndichifunga kuti ndainwisa zvakanyanya mudhipatimendi rekusimba, asi Itsines 'BBG Workout yakayedza kutsungirira kwangu. Haasi iwo chete maminetsi makumi maviri nemasere? unobvunza. O, asi ivo vakawanda zvikuru kupfuura izvozvo! Iwo musanganiswa weplyometrics, huremu hwemuviri, uye hypertrophy (aka yakawedzera saizi yemhasuru) kudzidziswa. Itsines engineered aya macircuit kukanda mbongoro yako! Pakupera kweye yega-yemaminetsi makumi maviri nemasere ekurovedza muviri sesh, ndakanga ndisina simba rekugeza (nekutenda, kune wese munhu akandikomberedza, ndakakwanisa). Hazvina maturo kutaura, ndakatarisira mazuva asina simba apo ndaigona kuenda kunomhanya uye kunzwa seni, kureva, kwete mhepo inoyamwa puddle ye mush. Zvakandirwadza, muviri wangu wairwadza kunyange pamazuva angu emwoyo. 'Akandityora', Ndaifunga. 'Iwe Kayla!' Asi, mushure memavhiki mashoma ekutanga, ndakanga ndisinganeti nekukurumidza pakumhanya kwangu. Kutaura zvazviri, ndakanga ndichiveura masekonzi kubva mamaira angu. Ndakanga ndichisimba panyama, asi nepfungwa, futi. Ini ndaive neyakaomarara, yekushingirira pfungwa kuti ndiende newangu, akasimba mhasuru. Ndakaona kuti hafu yehondo yakanga iri mumusoro mangu. Uye, kazhinji, chero bedzi ndaitenda kuti ndaigona kutsungirira kutsva, muviri wangu waizobatira pamwe. (Inoenderana: Sayenzi-Yakadzoserwa Nzira dzekusundidzira kuburikidza neKushanda Kuneta)

Chii chakashamisa? Uku kutsungirira mupfungwa uye mupfungwa kwakatanga kuonekwa mune zvimwe zvinhu zvehupenyu hwangu. Ndakanga ndashanda pachiratidziro kwemwedzi, basa rechokwadi rerudo uye kunzwa kupiswa, ndisina chokwadi kana ndaigona kupedzisa. Asi mushure meBBG, mutsetse wekupedzisa hauchanzwike haugoneki. Maawa marefu ekushanda nesimba? Saka manje. Ini ndaigona kubata marwadzo!

Zvitorere iwe cheerleader.

Kunyangwe paine humbowo hwese hunoratidza mabhenefiti evashandisi vekurovedza muviri, ini ndaisambove mumwe webhudhi yekudzidzira kusvika ini ndatanga Intsines 'BBG. Iyo yepamhepo BBG nharaunda isimba-unogona kuwana rutsigiro kubva kune chaiwo sweat mates kuburikidza neyemahara SWEAT foramu uye BBG Facebook mapoka. Asi ini ndanga ndatova neyangu chaiyo yekukwira-kana-kufa, iyo Venus kuna Serena yangu: hanzvadzi yangu mukuru. Pamwe chete isu taive mauto maviri anopenga mu #KaylasArmy aive nemusana mumwe nemumwe kuburikidza nebhenji hop, BOSU burpee, kana kumucheto kwekuputsika. Hatina kumbobvira tashanda pamwe chete (isu tinogara mumaguta akasiyana), asi kungoziva kuti aimuisa zvese muBBG kurovedzwa zvakare kwakaita kuti ndishande nesimba. Magwaro ezuva nezuva uye kufona vhiki nevhiki zvakandichengetedza. Tinogona kuchinjanisa nyaya dzehondo nezvehuremu sumo squats uye vanokwira makomo-nhamo vanoda kambani, mushure mezvose. (Zvakabatana: Kujoinha Online Rutsigiro Boka Inogona Kukubatsira Pakupedzisira Kuzadzisa Zvinangwa Zvako)

Asi, nguva dzose, iyo convo yaizochinja kubva mukunyomba kuenda kune yekukurudzira. Zvatisingakwanise kuzviitira isu pachedu, tinogona kuzviitirana uye kutumira mameseji anokurudzira. Iwe une izvi. Uri munhu akaipa. Ndinodada newe. Zvakandishamisa uye kufara, mukoma nemunin'ina kushamwaridzana kwakatanga kuwedzera kupfuura kweBBG kurovedza kusanganisira rutsigiro nezve kufambidzana uye kushomeka kwebasa. Kunyangwe tanga tichigara tine mafuta nemvura inesimba, isu takazowana nzvimbo yakajairika muBBG, uye ikozvino chisungo chedu chakasimba uye chakasimba kungofanana neyedu abs yekutenda kune Itsines.

Vimba nemaitiro ako.

Kunyangwe badass BBG huku dzinoda nguva yekuzorora uye kupora. Ndakadzidza zvakaoma muvhiki yepfumbamwe yepurogiramu yaIsines. Pakati nepakati pegadziriro yekuderera kusvetwa-kumusoro (kusundirwa-kumusoro kunoitwa netsoka dzako dzakasimudzwa pabhenji), ndakatanga kurasikirwa nemhepo. Ndainzwa chimiro changu kutyoka uye kumanikidzika zvishoma pabendekete rangu, asi ndakaomerera pakufamba nemhepo kuburikidza nekusagadzikana. Chinhu ndechekuti, ndanga ndichinzwa kusimba zvishoma, ndakatotanga kuona ganda rakavezwa mumatriceps angu (muchiedza chakakodzera, zvirinani), uye chivimbo changu chitsva chakanyaradza izwi remukati richindiudza, 'Uri kusundira kure zvakanyanya. Dzokera kumashure izvozvi'. Imwe chubhu yeBengay gare gare, ndairwadziwa uye ndakagumbuka neni. Ndaiziva pandaiva ndakanganisa—ndaifanira kunge ndakavimba nepfungwa dzangu dzakashata. (Zvakabatana: Unofanira Kuedza CBD Creams yeKunyaradza Marwadzo?)

Kukuvara kudiki kwakandidzosera kumashure mazuva mashoma asi kwakandipa nguva yekufunga. Chidzidzo chacho? Kumbozorora hakuite kuti upere simba.Kuenderana nemuviri wako uye kuziva paunoda kuzadzazve kunoita kuti uve nehungwaru uye pakupedzisira kusimba. Aya mafungiro matsva akandibatsira kuseta miganho iri nani kunze kwekugwinya, futi. Panyaya yebasa, ini ndiri chitima chinoputika. Uropi hwangu hunogara huchimhanya kuburikidza nehupenyu nekumhanya kwazvo, nguva yega yega inopedzwa nekuronga, kutsanangura, kunyora, kugadzirisa, kunetsa, uye zvichingodaro. Asi kupisa mupfungwa uye mupfungwa hakusi bheji rekukudza. Kungofanana nemhasuru dzangu dzinoda imwe R & R nguva nenguva, ini ndakadzidza kuteerera kuzwi rangu remukati apo huropi hwangu hunogona kushandisa zororo. Iye zvino ndinonzwa ndine mhosva shoma pamusoro pokumanikidza kumbomira pakati pevhiki. Maitiro andinozviona ini, maNetflix mabheji inzira inodikanwa yekuzvitarisira. (Yakabatana: Izvi ndizvo Zvinofanira Kutaridzika Zuva Rekupedzisira Kudzoreredza)

Rega kuzvienzanisa.

Theodore Roosevelt akamboti, "Kuenzanisa ndiyo mbavha yemufaro." Ini ndinobheja Teddy angadai aine chinhu kana zviviri zvekutaura nezve pasocial media uko makwikwi eanofarira uye enzanisa mutambo ari anotyisa. Mushure memakore anopfuura gumi ekurapwa, ndinozvitora semunhu akarongeka, ane chivimbo, uye anozviziva, asi ini ndichiri kubatwa nemusungo wekuenzanisira uye ndinozviwana ndave kunzwa kushoma-pane kana ndichipfuura nepasocial media .

Pakutanga kwerwendo rwangu rweBBG, ndakazvienzanisa naIyine iye, iro musoro weakasimba chikafu cheni. Aiva shasha, mhara inoyevedza, iri bhinzi inosvetuka-svetuka ine simba risingaperi. Itsines yaive yakasimba uye yakasviba uye yakaita kuti yega yega BBG Workout itaridzike nyore muvhidhiyo yega yega mushure mevhidhiyo. Ini, kune rumwe rutivi, ndainzwa ndine usimbe uye ndichinonoka, simba rangu rekumanikidzwa rinoonekwa nekugunun'una nekurwadziwa kwese. Asi zvino mutsoropodzi wangu wemukati akatanga kufunga nezve kureba kwandaive ndabva kubva pakutanga: Ini zvino ndaigona kuita zvakapetwa kaviri kusvetuka mapapu uye triceps dips ndisina kumira uye izvo zvaishamisa. Ndakazviyeuchidza kuti Itsines ndiye aindikurudzira, achindibatsira kushuvira zvangu own yangu yakanakisa, kwete barometer yemunhu yekuyera kubudirira kwangu kana kukundikana nekutadza. (Yakabatana: Kayla Itsines 'Sista Leah Anovhura Nezve Vanhu Vachienzanisa Miviri Yavo)

Uyezve ndakave neakanyanya kupenya mwenje girobhu nguva. 'Chii chandinochiva pamusoro paIsines?' Ndakazvibvunza ndega. Yakanga isiri yake dombo-yakasimba matanhatu-pack, asi yake isingaperi positivity uye nekusimudzira kwaanoita vanhu vazhinji. Ndakafunga kana ndichigona kukurudzira saiye, pamwe ndinogona kuita kona yangu diki yechisiko nzvimbo yakanaka, futi! Uye, zvakangodaro, nekumisikidza zvishoma, ini ndakabvarura script ndikaisa kufananidza kwangu kushandisa zvakanaka. Mutemo wekusaenzanisa ungasave chidzidzo chitsva (maapuro nemaorenji, handiti?), Asi BBG yakandibatsira kundirangaridza chikonzero nei chiri chikamu chakakosha chehutano hwepfungwa nehutano hwakanaka. Zvino, pese pandinonzwa chishuwo chekuzvienzanisa, ndinoedza kudzosera lens yangu pane zvese zvandino tenda nazvo: tap tap kirasi neChitatu, screenplay yangu yakapedziswa, sis vangu vakuru, Netflix binges, uye yangu yakasimba, ine hutano muviri weBBG.

Ongororo ye