Iwo matanhatu Maekisesaizi Kayla Itsines Anokurudzira Kwekunaka Mamiriro

Zvemukati

• Ongororo ye

Kana ukashanda basa redhesiki, unogona kutya paunoona misoro yenyaya inodana kugara "kusvuta kutsva." Hapana chikonzero chekupa vhiki dzako mbiri muzita rehupenyu hwako, zvakadaro. Tsvagiridzo inoratidza kuti kuenzanisa uku kuwedzeredza uye kuti kufamba-famba mukati mezuva rese kunogona kubatsira kurwisa zvakashata hutano mhedzisiro yekugara kwenguva refu. (Inoenderana: Exclusive HIIT Workout kubva kuStar Trainer Kayla Itsines)

Saka, kwete, kugara hakusi kuisa muviri wako nenzira yakaenzana netsika yefodya. Izvozvo zvakati, kugara uchinyura padhesiki rako kunogona kutora mararamiro ako uye pakupedzisira kukonzera kurwadziwa shure (tisingarevi kusakwanisa kufema uye kutenderera kweropa). Zvese zvikonzero zvekuveza nguva muvhiki rako kuti uite maekisesaizi ekumira zvirinani. (Yakabatana: Iri Kugara Kwakareba Zvakanyanya Kujekesa Bhutu rako?)

Unoda nhungamiro yekuti ungatangira papi? Kayla Itsines akangogovana maitiro ekurovedza muviri pa Instagram. (Uye, kwete, hazvirevi kufamba-famba nebhuku pamusoro wako.)

"Kana iwe uri munhu anogara padhesiki zuva rese, urikuvaka simba rako mushure mekuzvitakura, kana kuti uchangotanga, maitiro epashure (senge iyi) inzira huru yekugadzirisa kusagadzikana, tanga kuvaka simba kumusana kwako uye mapfudzi, uye nekuvandudza mamiriro ako ese, "akanyora mumutsara wake.

Maitiro acho akateedzana enhanhatu nhanho dzinotora dzinotora maminetsi gumi kuti dzipedze, saka hazvizoburitse chihombe chezuva rako. Zvese zvaungade ndeye furo roller (heino mashandisiro aungaita kana iwe uri mutsva kupupa furo) uye bhendi rekumiririra (Itsines haireve kuti ndeipi, asi ino yekudzivirira mabhendi gwara inogona kubatsira kudzikisira pasi zvaunogona kuita ).

Heino kupatsanurwa kwezviitwa zveIsines zvinosanganisirwa:

• Kumusoro kumashure furo rinotenderera: Kupenga furo hakungoitiinzwa super satisfying; inogona kudzikisira musana uye mamwe majoini, ichivandudza mamiriro ako.
• Resistance band kuwedzera: Iyi danho inobata ma pecs, zvinoenderana neiyo Itsines 'posvo. Mapeche ako anoita basa rakakosha mukumira kwako, uchitsigira scapula (blade blade) uye kubatana kwepafudzi.
• Kuramba bhendi bhendi kutenderera: Kutenderera kwemapfudzi kunovhura mapendekete ako nechipfuva, izvo zvinogona kubatsira kubvisa mhedzisiro yekudonha.
• Resistance band face dhonza: Chiso chinokwevera kuvaka kumusoro kumusoro kumashure) simba, iro rinobatsira kuchengetedza mafudzi ako mapepa munzvimbo chaiyo (funga: kumashure uye pasi). Ichowo chikamu chakakosha chekuvaka chakasimba posterior cheni (aka kumashure kwemuviri wako), inozovandudza mamiriro ako seyakazara.
• Resistance bhendi yekunze kutenderera: Kufambisa uku kunogonesa mamhasuru muhomwe yako ye rotator iyo inobatsira kuchengetedza yakanaka yepamusoro-muviri mamiriro uye nzvimbo yakanakisa yemafudzi epafudzi, sekureva American College yeMitambo Mushonga's (ACSM) Hutano uye Fitness Chinyorwa.
• Resistance bhendi yakakotama-pamusoro mutsara: Yakapetwa-pamusoro mitsara inobatsira kuchengetedza muyero wesimba pakati pemusana nepamberi kwemuviri wako. Kunze kwekusimbisa ese kumashure uye biceps, yakakotama-pamusoro mitsara inobatsira kudhonza yakanamatira mapendekete kumashure uye kugadzirisa mamiriro pane nguva.

Kunyangwe iwe ukagara yako 9 kusvika 5 kana kungofanana nepfungwa yekumira zvishoma yakatwasuka, Itsines 'routine inzira iri nyore yekusimudzira zvirinani kumira.

Ongororo ye