Gwada Wannan Maƙasudin Mafarin Dumbbell Workout daga Kayla Itsines 'Sabon Shirin

Wadatacce

• Kayla Itsines' BBG Mafari At-Home Dumbell Kalubalen
• kewaye
• Goblet Sit Squat
• Ƙaddamar da Plank
• Glute Bridge
• Kokarin Tura-Up
• Lanƙwasa-Over Row
• Bita don

Kayla Itsines ta shafe shekaru goma na rayuwarta a matsayinta na mai horas da 'yan wasa kafin ta haifi' yarta, Arna, watanni bakwai da suka gabata. Amma zama uwa ya canza komai. Yarinyar mai shekaru 28 ta tsinci kanta da fara daga farfajiya, kuma a karon farko a rayuwarta, ta ce ta ji rauni. Wanda ya kirkiro shirin motsa jiki na BBG ya fada Siffa, cewa a wannan karon a rayuwarta ne ya zaburar da ita ta kirkiro daya daga cikin sabbin shirye-shiryenta: BBG Beginner.

"Idan na waiwaya baya, ina ganin ba daidai ba ne na kirkiro irin wannan shiri kafin in haihu," ta gaya mana. "Tabbas dole ne in shiga cikin wannan yanayin na rauni kuma na sake farawa don fahimtar ainihin abin da mata ke ciki a zahiri suke bukata."

Itsines ta ce sannu a hankali ta dawo cikin kwanciyar hankali da zarar likitanta ya wanke ta don yin aiki, amma ta kasa yin manyan motsa jiki da ya sa ta shahara. (Mai alaƙa: Sauye -sauye marasa imani guda 10 daga Kayla Itsines 'BBG Workout Programme)

Shi ya sa shirinta na BBG Beginner ya ƙunshi makonni takwas na motsa jiki marasa tasiri. Maimakon motsa jiki guda uku a kowane mako kamar shirinta na asali na BBG, BBG Beginner za ta sami ƙananan jiki guda ɗaya da kuma zaman juriya ɗaya. Hakanan akwai rana ɗaya na zaɓi na babban jiki a cikin makonni shida na farko, kamar yadda Itsines ta ce ta ji cewa ko da motsa jiki biyu kawai a mako na iya zama da yawa ga wanda ke gaba ɗaya sabon motsa jiki. Ta ba da shawarar ƙara wannan motsa jiki na uku a cikin makonni biyu na ƙarshe na shirin, duk da haka. (Mai Alaƙa: Shirya don Moreaukar vyaukar nauyi tare da Sabunta Sabuntar Sweat App)

Har ila yau, akwai zaman ƙaramin ƙarfi na cardio (LISS) kamar kekuna ko tafiya da aka saƙa cikin jadawalin. Mafi kyawun sashi? Rabin farko na shirin ba shi da tsalle-tsalle (bouncing yawanci sa hannun Itsines ne) kuma ya haɗa da lokutan hutu na 30 da 60 na biyu, don haka za ku iya mai da hankali sosai kan tsari da gina ƙarfin tushe, in ji ta. Da zarar kun kammala Mafarin BBG, Itsines ya ce tabbas za ku ji shirye don BBG, wani shirin gida-gida wanda ya fi ƙarfin gaske, kuma, daga can, zai iya aiki don murƙushe shirin BBG mai ƙarfi, wanda ke mai da hankali kan horar da nauyi. "Ina tsammanin wannan shirin zai taimaka wa mata a duk inda suke a tafiyarsu ta motsa jiki," in ji Itsines.

Duba wannan keɓaɓɓiyar motsa jiki ta Itsines wanda aka tsara musamman don masu farawa don ba ku ɗanɗano sabon shirin Farawa na BBG. Bi tare kuma ɗauki mataki na farko don haɓaka ƙarfin gabaɗaya. (Da zarar kun ƙware tsari tare da nauyin jikin ku da nauyin nauyi, duba wannan jagorar mai farawa don ɗaga nauyi mai nauyi.)

Kayla Itsines' BBG Mafari At-Home Dumbell Kalubalen

Yadda yake aiki: Yi kowane ɗayan motsa jiki guda biyar baya-baya don yawan maimaitawa kamar yadda aka tsara, kammala yawancin zagaye gwargwadon iyawa na jimlar mintuna 10. Mayar da hankali kan fom ɗin ku kuma tuna cewa wannan motsa jiki ba game da sauri bane amma gina tushe na ƙarfi.

Abin da kuke buƙata: Saitin dumbbells da kujera

kewaye

Goblet Sit Squat

A. Fara farawa a tsaye tare da sanya kujera kai tsaye a bayanku. Yi amfani da hannaye biyu don riƙe dumbbell akan kirjin ku a madaidaiciyar matsayi, dasa ƙafa biyu gaba kaɗan fiye da fadin kafada. Wannan shine wurin farawanku.

B. Shaka da ƙarfafa zuciyar ku. Tsayar da gangar jikin madaidaiciya, tanƙwara a duka hips da gwiwoyi har sai kun sami damar zama akan kujera a bayan ku. Jingina baya kadan don zama tsayi.

C. Exhale kuma karkata gaba kadan don turawa daidai ta cikin ƙafafunku don tsawaita kwatangwalo da gwiwoyi kuma komawa wurin farawa. A cikin aikin motsa jiki, ya kamata ku yi kwangilar glutes kuma ku ci gaba da gwiwoyinku a layi tare da yatsun kafa.

Maimaita don maimaitawa 15.

Ƙaddamar da Plank

A. Tare da kujera a gabanka, sanya hannaye (hannun hannu zuwa gwiwar hannu) da ƙarfi akan kujerar kujera, tabbatar da cewa gwiwar hannu suna ƙarƙashin kafadu kai tsaye. Mika ƙafafu biyu madaidaiciya a bayanka, daidaitawa akan ƙwallan ƙafafunka.

B. Shaka da ƙarfafa zuciyarka, tabbatar da kashin bayanka ya kasance tsaka tsaki. Riƙe na tsawon daƙiƙa 30, sarrafa numfashin ku gaba ɗaya.

Glute Bridge

A. Fara da kwance kwance a bayan ku akan tabarmar yoga. Lanƙwasa gwiwoyi da matsayi ƙafa da ƙarfi a kan tabarma, tabbatar da cewa sun kasance nisa-kwatanci kuma kashin baya yana cikin tsaka tsaki. Sanya dumbbell a ƙashin ƙashin ƙugu, goyan bayan shi tare da riko da hannu (dabino suna fuskantar jikin ku). Wannan shine wurin farawanku. (Mai Alaƙa: Yadda ake Yin Gadar Glute Ta Amfani da Sauƙaƙan Sauƙaƙe 3)

B. Shaka da ƙarfafa zuciyar ku. Yi numfashi yayin da kake danna diddige a cikin tabarma, kunna glutes, kuma ɗaga ƙashin ƙugu daga ƙasa har sai jikinka ya samar da layi ɗaya madaidaiciya daga gaɓoɓinsa zuwa gwiwa, yana kan kafadu.

C. Inhale yayin da kuke rage ƙashin ƙugu don komawa zuwa farkon farawa. Ya kamata ku ji tashin hankali ta hanyar ƙyalli da ƙusoshinku yayin wannan aikin.

Maimaita don maimaitawa 15.

Kokarin Tura-Up

A. Tare da kujera a gaban ku, sanya hannaye biyu akan kujerar kujera dan faɗi fiye da faɗin kafada baya tare da shimfiɗa ƙafafu masu tsayi a bayan ku, daidaitawa akan ƙwallan ƙafafunku, glutes shiga. Wannan shine wurin farawanku.

B. Shaka da ƙarfafa zuciyar ku. Yayin riƙe kashin baya na tsakiya, tanƙwara gwiwar hannu da ƙashin ƙasa zuwa kujera har sai makamai sun kafa kusurwoyin digiri 90 biyu.

C. Fitarwa da tura ta cikin ƙirji da mika gwiwar hannu don ɗaga jiki baya zuwa wurin farawa. Latsa nesa da kujera gwargwadon iko. Ya kamata ku ji tashin hankali a cikin triceps da kafadu a duk lokacin motsa jiki.

Maimaita don 10 reps.

Lanƙwasa-Over Row

A. Rike dumbbell a kowane hannu tare da ɗimbin riko (hannun hannu suna fuskantar jiki), dasa ƙafafu biyu a ƙasa da faɗin kafada. Yayin riƙe ɗan ƙaramin lanƙwasa a gwiwoyinku, ƙulla gaba daga kwatangwalo don jikin ya yi daidai da bene. Miƙa makamai kai tsaye a ƙasa kirji zuwa bene. Wannan shine wurin farawanku.

B. Shaƙa; fitar da numfashi. Lanƙwasa gwiwar hannu don kawo dumbbells zuwa ɓangarorin jiki. Ya kamata ku ji ɗan matsewa tsakanin ruwan kafadar ku.

C. Shaka. Ƙara gwiwar hannu zuwa ƙananan dumbbells kuma komawa zuwa matsayi na farawa.

Maimaita don 10 reps.

Bita don