Iyi Mini-Barbell Workout kubva kuKelsey Wells Inokuita Kuti Utange Nesimba Kusimudza

Zvemukati

• 5-Move Full-Body Mini-Barbell Workout
• Deadlift
• Bent-Pamusoro Row
• Sumo Squat
• Dzvanya Press
• Triceps Push-Up
• Ongororo ye

Patakatanga kusangana neYangu Sweat Life kugwinya blogger Kelsey Wells, isu takafadzwa neshoko rake ku #screwthescale uye tarisa pazvinhu zvinonyanya kukosha pakupera kwekusimba kwehutano: hutano uye mufaro. Panzvimbo pekugadzirisa panhamba pachiyero, Wells akatarisa rwendo rwake pakuwana simba, kugona, uye kutsungirira. Zvino, semurairidzi paKayla Itsines' app, SWEAT, Wells ari kubatsira vakadzi vasingaverengeki kushandura miviri yavo nekutevera "simba pamusoro pechiyero" mafungiro. (Uye anoramba achichengeta chaicho munzira, achiyeuchidza vakadzi kuti vazvinzwire ivo pachavo uye kwete kushandira kukwana mukurovedza muviri.)

Chirongwa chake chePWR (uye chirongwa chake chitsva chePWR 3.0, chinosanganisira masvondo makumi matatu nematanhatu ehuremu-hunodzidziswa) zvese ndezvekuveza tsandanyama dzakaonda uye kusimba-uye mukurumbira wayo chipupuriro chekuti vangani vakadzi vane shungu dzekutora zvinorema. (Nekuti, sekutaura kwakaita Wells, mhasuru * dzinoshamisira. Uye kunyangwe vachizviziva kana kwete, vakadzi vazhinji vari kutsvaga kuita shanduko-yekurasikirwa shanduko vari kutsvaga kuti vawane mhasuru, zvakare.)

Kune avo vatsva mukusimudza zvinorema, Wells akagadzira ino yakazara-muviri mini-barbell Workout zvichibva pachirongwa chake icho chinoita kuti utange. Tevedza pamwe nevhidhiyo kuti ugone fomu yake. (Inotevera kumusoro: 4 Yepazasi-Muviri Toning Exercises kubva kuKelsey Wells)

5-Move Full-Body Mini-Barbell Workout

Inoshanda sei: Pedzisa 3-5 seti ye10-12 reps.

Unoda: Mini barbell, yakatakurwa kune huremu hunorema. (Wells anoshandisa 40 kusvika 60 pounds nokuda kwemini barbell, asi inokurudzira kusarudza uremu hunooma 7/10 kwauri uye kuwedzera sezvo simba rako uye chivimbo chako chinovandudza.)

Deadlift

A. Bata bharira, michindwe yakatarisana nemuviri. Mira nemakumbo zvakapamhama zvishoma pane epafudzi-upamhi kunze kwekukotama zvishoma mumabvi.

B. Hinji pazviuno kuti ukotamire kumberi, uchidzoka wakatwasuka, uchideredza barbell pamberi pekupinza.

C. Simudza torso uye svina glutes kumusoro kuti udzokere kunzvimbo yekutanga.

Bent-Pamusoro Row

A. Mira wakatwasuka netsoka dzakaparadzana paupamhi hwemafudzi. Bata barbell pamberi pezvidya.

B. Benda mabvi uye udzikise muviri wepamusoro kumberi kusvika kumadhigirii makumi mana neshanu nemaoko akatambanudzwa akananga pasi.

C. Nekufamba kwekukwasva, isa huremu hwakananga kumusoro kuchipfuva uye sunga mapepa epafudzi pamwechete. Bata kwechipiri chechipiri uye dzokorora. Chengetedza dumbu rakasimba paunenge uchiita chiitiko ichi.

Sumo Squat

A. Mira netsoka dzakafara kupfuura upamhi hwemapfudzi zvakaparadzana, zvigunwe zvakabuda paanenge madhigirii makumi mana nemashanu, bhero rakagara pamapfudzi.

B. Inhale kugara mahudyu kumashure uye kudzika mu squat, kuchengetedza musimboti wakabatanidzwa uye kumashure kwazvakarerekera.

C. Kumbomira pazasi, kana chiuno chiri mutsetse nemabvi kana kana fomu rikatanga kutyoka. Shin dzinofanirwa kumira uye mabvi anofanirwa kunge achitevera pamusoro (asi apfuura) zvigunwe.

D. Exhale kumanikidza muzvitsitsinho uye nekunze kumucheto kwetsoka kumira.

Dzvanya Press

A. Mira netsoka hudyu-hupamhi hwakaparadzaniswa, mabvi akapfava, uye musimboti wakabatanidzwa. Bata bhero pamberi pechipfuva paurefu hwemapendekete, zvanza zvakatarisa kumberi uye magokora akatarira pasi.

B. Exhale uchimanikidza barbell yakananga pamusoro (kwete kumberi), saka mawoko anoturika akananga pamusoro pemapfudzi uye biceps ari padyo nenzeve. Chengetedza musimboti wakabatanidzwa.

C. Dzorera kufamba kuitira kuti bhero rinotevera nzira imwechete kudzokera panzvimbo yekutanga.

Triceps Push-Up

A. Tanga mune yakakwira puranga chinzvimbo nemichindwe ingori yakaderera pane yepafudzi-upamhi parutivi, wakabatirira pabarbell. Bata quads uye core sekunge wakabata puranga.

B. Inhale uye kukotamisa magokora akananga kumashure kudzikisa muviri wese panguva imwe chete kuenda pasi, triceps dzakasimba padhuze nembabvu. Kumbomira apo chifuva chiri pazasi pegokora kukwirira.

C. Exhale uye pinda mumichindwe kusundira muviri kure nepasi kuti udzokere kunzvimbo yekutanga, uchifambisa chiuno nemapfudzi panguva imwe chete.

Ongororo ye