Torch Your Lower Jikinku tare da Wannan Dumbbell Leg Workout Biyar Ta Kelsey Wells

Wadatacce

• Kelsey Wells 'At-Home Dumbell Leg Workout
• Dumama
• Ƙananan Jiki
• Goblet Reverse Lunge
• Glute Bridge
• Single-Leg Romanian Deadlift
• Lunge Biyu Masu Tafiya
• Goblet Squat
• Kwantar da hankali
• Bita don

Tare da gyms har yanzu a rufe kuma kayan aikin motsa jiki har yanzu suna kan tsari, ayyuka masu sauƙi da inganci a gida suna nan don tsayawa. Don taimakawa sauƙaƙe sauyin, masu horarwa suna yin iya ƙoƙarinsu don karɓar wannan ta hanyar yin motsa jiki a gida a matsayin mai kusantawa da samun dama.

Misali, mai kirkirar app na SWEAT Kayla Itsines kwanan nan ta saki shirin BBG Zero Equipment, shirin mako 16 wanda baya buƙatar kowane kayan aiki. Kuma yanzu don biyan buƙatun ƙarin abubuwan motsa jiki a gida don mutanen da ke ɓacewa da waɗannan injunan a ɗakin motsa jiki, abokin aikinmu Kelsey Wells yana bin sahu. Wells yana yin muhawara PWR A Gida 3.0, tsawaita shirinta na makonni 28 na asali, wanda ya haɗa da makonni 12 na sabbin motsa jiki-shirin watanni 10 ne daga farko zuwa ƙarshe! - don taimaka muku haɓaka ƙarfin ƙarfin ku a gida ko da ba ku da damar yin amfani da barbells da faranti masu nauyi. (Mai Alaƙa: Gwada Wannan Maƙasudin Maɗaukakin Dumbbell Workout daga Kayla Itsines 'Sabon Shirin)

Wells ya ce "Motsa jikin ku yana da matukar mahimmanci ga lafiyar ku da lafiyar ku gaba daya." "Ina alfahari da samun damar bayar da ƙarin makonni 12 na shirye-shiryen motsa jiki a gida don taimakawa mata su kasance masu aiki, motsa jikinsu, da kula da lafiyarsu, musamman a lokutan wahala."

Bi tsarin shirin PWR A Gidan Gida, PWR At Home 3.0 (akwai na musamman akan app na SWEAT) yana buƙatar ƙarancin kayan aiki; an ba da shawarar cewa kuna da dumbbells, kettlebell, da makada na juriya.

Duk ayyukan motsa jiki na PWR A Gida yawanci mintuna 40 ne kuma suna haɗa nau'ikan horon juriya waɗanda ke kaiwa ƙungiyoyin tsoka daban-daban a rana ɗaya. Makasudin? Don ƙona kitse, haɓaka ƙarfi, da haɓaka ƙimar lafiyar ku gabaɗaya. Hakanan an gina zaman Cardio (duka ƙaramin ƙarfi da ƙarfi) da kuma maidowa cikin jadawalin aikinku, tare da dumama da sanyaya ƙasa kafin da bayan kowane zaman. (Mai Alaƙa: Shirya don Moreaukar vyaukar nauyi tare da Sabunta Sabuntar Sweat App)

Idan kun kasance gajere akan lokaci, zaku iya zaɓar daga motsa jiki na mintuna 10 zuwa 20 mai sauri da Kalubalen PWR, wanda kuma yawanci yana buƙatar kaɗan zuwa babu kayan aiki.

Abin da ke sa PWR A Gida 3.0 ya bambanta, shine yana ɗaukar abubuwa sama da daraja ta hanyar ba da ƙarin zaɓi na bugun zuciya ga waɗanda ke son ƙarin ƙalubalen a ƙarshen kowane zama. Ka tuna cewa wannan ƙarin ci gaba bazai dace da novice ɗan wasa ba; kuna so kuyi aiki har zuwa wannan matakin juriya akan lokaci. Wannan shine dalilin da ya sa PWR A Gida yana ba da shirin farawa na makonni 4 don taimaka muku sauƙi cikin (ko komawa cikin; godiya ga keɓewa) aikin motsa jiki na yau da kullun ba tare da rasa dalili ko haɗarin rauni ba. (Mai alaƙa: Gwada Wannan Babban HIIT Workout daga Kelsey Wells 'Sabon PWR A Gidan 2.0)

Don ba ku ɗanɗanar abin da PWR A Gida 3.0 ya bayar, gwada wannan keɓaɓɓiyar motsa jiki ta Wells. Bi tare kuma ku shirya don haɓaka ayyukanku na gida, duk daga ta'aziyyar ɗakin kwanan ku/falo/falo.

Kelsey Wells 'At-Home Dumbell Leg Workout

Yadda yake aiki: Yi kowanne daga cikin darussan guda biyar baya-da-baya don adadin reps kamar yadda aka ba su, kammala duka zagaye huɗu tare da hutawa na minti ɗaya tsakanin kowane zagaye. Mayar da hankali kan riƙe madaidaicin sifa a cikin tsarin yau da kullun da amfani da cikakken motsi na jikin ku.

Abin da kuke buƙata: Saitin dumbells.

Dumama

Kyakkyawan ɗumi yana da mahimmanci kafin tsalle cikin waɗannan darussan, in ji Wells. Don farawa, ta ba da shawarar yin minti ɗaya ko biyu na cardio, kamar gudu a wuri ko tsallakewa, don taimakawa dumama tsokoki da haɓaka bugun zuciyar ku. Ta kuma ba da shawarar haɗa cardio ɗinku tare da wasu madaidaiciyar shimfida - tunani: jujjuya ƙafa da da'irar hannu - don taimakawa ƙara yawan motsi da rage haɗarin rauni.

Ƙananan Jiki

Goblet Reverse Lunge

A. Tsaya tare da ƙafafu tare kuma riƙe dumbell a tsaye, kai tsaye a gaban kirji. Shiga cikin ƙashin ƙugu. Wannan shine wurin farawanku.

B. Shaka.Ɗauki babban mataki baya tare da ƙafar dama, kiyaye murabba'in kwatangwalo, tsaka tsaki, da nauyi daidai gwargwado tsakanin kafafu biyu.

C. Ƙasa har sai ƙafafun biyu sun lanƙwasa a kusurwoyin digiri 90, suna riƙe da kirji tsayi da babban aiki. Gwiwar gaba yakamata a daidaita tare da idon sawu kuma gwiwa ta baya zata yi ta shawagi daga ƙasa.

D. Exhale. Latsa cikin tsakiyar ƙafa da diddige ƙafar hagu don tsayawa, taka ƙafar dama don saduwa da hagu.

Yi maimaita sau 20 (10 a kowace gefe).

Glute Bridge

A. Dasa ƙafafu a ƙasa kuma tanƙwara gwiwoyi. Sanya dumbell a ƙashin ƙashin ƙugu, yana tallafa masa da riƙon hannun. Ƙafãfunsu yakamata su faɗi faɗin hip da tsaka tsaki na kashin baya. Wannan shine wurin farawanku.

B. Exhale. Latsa diddige a kan tabarma, haɗa kai, kunna glutes, da ɗaga ƙashin ƙugu daga ƙasa. Jiki yakamata ya samar da madaidaiciyar layi daga ƙashi zuwa gwiwa yayin da yake hutawa akan kafadu.

C. Shaka. Ƙashin ƙashin ƙugu zuwa ƙasa kuma komawa matsayin farawa.

Maimaita don 20 reps.

Single-Leg Romanian Deadlift

A. Tsaya tare da ƙafafuwar faɗin kafada. Riƙe dumbell a hannun dama kuma sanya hannun hagu akan hip. Wannan shine wurin farawanku.

B. Shaka. Ka danna ƙafar dama dama cikin ƙasa ka harba ƙafar hagu yayin da kake jingina gaba da kwatangwalo, rage gangar jikin har sai ta yi daidai da bene. Tabbatar ku ci gaba da kwatangwalo.

C. Exhale. Riƙe madaidaiciyar madaidaiciya da madaidaiciyar baya, lokaci guda ja kafar hagu zuwa ƙasa don saduwa da dama da komawa matsayin farawa.

Maimaita don 12 reps (6 a kowane gefe).

Lunge Biyu Masu Tafiya

A. Riƙe saitin dumbells a hannuwanku biyu, dabino suna fuskantar ciki. Shuka ƙafafu biyu a ƙasa, kaɗan kaɗan fiye da fadin kafada. Wannan shine wurin farawanku.

B. Shaka. Koma baya da ƙafar hagu kuma lanƙwasa gwiwoyi biyu don samar da matsayi na huhu.

C. Exhale. Tura ta diddigin ƙafar hagu da yatsan ƙafar dama kuma ƙara gwiwoyi biyu kaɗan kaɗan. Ƙunƙasa gwiwoyi kuma ku koma matsayin lunge.

D. Shaka. Canja wurin nauyi zuwa ƙafar hagu kuma ci gaba da ƙafar dama. Shuka ƙafa a ƙasa kuma lanƙwasa gwiwoyi biyu don samar da matsayi na huhu.

E. Tura ta diddigin ƙafar dama da yatsan ƙafar hagu kuma ƙara duka gwiwoyi kaɗan kaɗan. Ƙunƙasa gwiwoyi kuma komawa zuwa cikakken matsayi.

F. Shaka. Canja wurin nauyi zuwa ƙafar dama.

Yi maimaita sau 20 (10 a kowace gefe).

Goblet Squat

A. Tsaya da ƙafafunku fiye da faɗin kafada, yatsun hannu suna nuna kaɗan. Riƙe dumbbell a tsaye a tsayin ƙirji tare da gwiwar hannu suna nuna ƙasa amma ba a haɗa su don taɓa haƙarƙari ba. Wannan shine farkon farawa.

B. Ƙirƙira ƙuƙwalwa da ƙuƙwalwa a kwatangwalo da gwiwoyi don ƙasa cikin tsugunnawa. Dakata lokacin da cinyoyin suke layi ɗaya da ƙasa. Ci gaba da kirji, tabbatar da zama baya tsakanin kusurwar 45 zuwa 90 zuwa kwatangwalo.

C. Fitar da diddige da tsakiyar ƙafa don tsayawa, kiyaye babban aiki a ko'ina.

Maimaita don maimaitawa 12.

Kwantar da hankali

Bayan kammala layuka huɗu na kowane motsa jiki guda biyar, Wells ya ba da shawarar sanyaya ƙasa na mintuna uku zuwa biyar don taimakawa rage ƙwanƙwalin zuciyar ku. Fara tare da tafiya na yau da kullun na minti ɗaya ko biyu kuma bi hakan ta wasu madaidaitan shimfidu, inda kuke riƙe matsayi ɗaya na daƙiƙa ashirin ko fiye, in ji ta. Mikewa tsaye hanya ce mai kyau don haɓaka sassauci da kewayon motsi, in ji Wells. Hakanan yana iya taimakawa ci gaba da ƙuntatawa, rage rauni, da rage haɗarin rauni, in ji ta. Don haka kar a tsallake wannan muhimmin sashi na wannan motsa jiki ko wani. (Mai Alaƙa: Kelsey Wells Yana Raba Abin da Ainihi Yana Nufin Ji da Ƙarfafawa)

Bita don