Wannan 5-Motsa Cikakken Jiki na Dumbbell Ta Kelsey Wells Zai Bar Ku Girgiza

Wadatacce

• Kelsey Wells PWR A Gida 4.0 Express Cikakken Jiki Dumbbell Workout
• Tsaftace Hannu Guda ɗaya kuma Latsa
• Latsa Kirji zuwa Crusher
• Kicks Flutter masu nauyi
• Renegade Row
• Burpee mai nauyi
• Bita don

Mai horar da SWEAT da gidan motsa jiki na duniya, Kelsey Wells ta ƙaddamar da sabon salo na mashahurin shirin ta PWR At Home. PWR A Gida 4.0 (wanda ake samu na musamman akan app na SWEAT) zai ƙara ƙarin makonni shida na shirye-shirye zuwa shirin na mako 40 na yanzu, yana ba mata ƙarin abubuwan motsa jiki iri-iri don taimaka musu haɓaka kan ƙarfin su.

Wells ya ce "Ba na son komai face samar da wadannan shirye -shirye don taimakawa mata su karfafa kansu da cimma burinsu," in ji Wells Siffa. "Ina son samar wa mata sabbin sabbin motsa jiki don taimaka musu su kasance masu himma don yin aiki, motsa jikinsu, da kula da lafiyarsu daga ta'aziyyar gidansu."

Duk wasannin motsa jiki na PWR A gida, gami da waɗanda ke cikin sabon sabuntawa, kusan mintuna 40 ne kuma suna mai da hankali kan horarwar ƙarfi wanda ke kaiwa ƙungiyoyin tsoka daban -daban a kwanaki daban -daban. Don yawancin motsa jiki, kuna buƙatar aƙalla dumbbell ɗaya, kettlebell, da wasu makada na juriya. (Mai Haɗi: Ga Abin da Tsarin Tsarin Aiki na Mako -Mako Mai Kyau Ya Kamata)

Ga waɗanda ke gajarta lokaci, Kalubalen PWR na shirin yana ba ku motsa jiki na mintuna 10 zuwa 20 waɗanda ke da sauri da inganci. Menene ƙari, yawanci suna buƙatar kaɗan zuwa babu kayan aiki. (Mai dangantaka: Duk abin da kuke buƙata shine Saitin Dumbbells don murkushe Wannan Makamai da Abs Workout Daga Kelsey Wells)

Ko da wane irin motsa jiki kuka zaɓa, makasudin shirin gida-gida shine ƙona kitse, gina ƙarfi, da haɓaka matakin lafiyar ku gaba ɗaya. Cardio (duka ƙaramin ƙarfi da ƙarfi) da kuma zaman maidowa an kuma gina su cikin jadawalin aikin ku, tare da dumama da sanyaya ƙasa kafin da bayan kowane motsa jiki. (Shin kun san cewa SWEAT shima ya ƙara sabon shirin Pilates?)

Amma menene ke saita PWR A Gida 4.0 baya? Wells ya ce "Sabbin makonni shida na motsa jiki da aka kara zuwa PWR a Gida yana ba wa matan da suka riga suna motsa jiki akai -akai kuma suna horar da dan lokaci damar ci gaba da haɓaka horon su daga gida," in ji Wells. "An kirkiro wannan shirin ne da niyya kuma an kafa shi ne a kimiyyar motsa jiki don taimakawa mata su kara yawan lokacinsu da kuma kokarin da suka kashe na horarwa."

Yayinda duk makonni 46 na shirin PWR At Home ya dace da duk matakan motsa jiki, Wells yana jaddada mahimmancin fara ƙarami da gina hanyar ku. "Lokacin da horo tare da ma'auni, yana da mahimmanci a mayar da hankali kan kammala kowane motsi da maimaitawa tare da tsarin motsa jiki daidai don taimakawa wajen rage haɗarin rauni, ba ku damar samun mafi kyawun motsa jiki, da kuma girbi fa'idodin jiki na horon nauyi," ta bayyana. "Koyaushe yana da kyau a fara da nauyi mai sauƙi - duk abin da yake jin daɗi amma yana da ƙalubale a gare ku - kuma sannu a hankali yana ƙaruwa tsawon lokaci yayin da kuke samun ƙarfi da ƙwarewar horo tare da ma'aunin nauyi. Ba game da yadda kuke ɗagawa ba tsari mai kyau. " (Mai dangantaka: Babban Jagorar ku zuwa Ayyukan A-Gida)

Don ba ku ɗanɗanar abin da PWR A Gida 4.0 ya bayar, gwada wannan keɓaɓɓen motsa jiki na dumbbell wanda Wells ya tsara. "Domin kwanakin da ba ku da lokaci, wannan motsa jiki na minti 15 mai sauri yana nufin taimaka muku yin ƙoƙari ga ƙarfin ku da burin ku na dacewa da kuma buga dukkanin tsokoki masu dacewa don cikakken zaman jiki mai sauri," in ji Wells. "Wannan aikin motsa jiki yana kan kirjin ku, kafadu, triceps, abdominals, quads, glutes, da hamstrings." (Mai Alaƙa: Kunna Ƙananan Jiki tare da Wannan Motsa Kafar Dumbbell Guda Biyar Daga Kelsey Wells)

Ka tuna cewa wannan motsa jiki ba ya haɗa da ƙayyadaddun motsin motsa jiki da sanyi. Maimakon haka, Wells yana ba da shawarar yin minti uku zuwa biyar na cardio (tunanin: tsalle-tsalle ko igiya mai tsalle) don taimakawa wajen ƙara yawan bugun zuciyar ku da kuma dumi tsokoki kafin aikinku. Ta kuma ba da shawarar bin cardio tare da wasu miƙewa masu ƙarfi, kamar murɗa ƙafafu, murɗa hannu, da jujjuyawar jiki. "Wannan na iya taimakawa wajen ƙara yawan motsin ku ta hanyar shirya tsokar ku don tafiya cikin kwanciyar hankali a duk lokacin da suke motsa jiki," in ji ta.

Dangane da sanyin-ƙasa, Wells ya ba da shawarar yin tafiya na mintuna uku zuwa biyar don saukar da bugun zuciyar ku. Hakanan kuna iya son kammala wasu miƙewa a tsaye, inda kuka riƙe tsoka a cikin miƙewa na kusan daƙiƙa 10 zuwa 30. Wells ya ce "Miƙewa a tsaye yana aiki don haɓaka ƙimar ku da kewayon motsi," in ji Wells. "Hakanan yana iya taimakawa kunna tsarin hutawa da dawo da ku don taimakawa tabbatar da cewa kuna samun hutu kuma kuna shirye don aikinku na gaba."

Kelsey Wells PWR A Gida 4.0 Express Cikakken Jiki Dumbbell Workout

Yadda yake aiki: Yi kowane motsa jiki guda biyar baya-da-baya don lokacin da aka ware. Cika zagaye uku gabaɗaya tare da hutawa na minti ɗaya tsakanin kowane zagaye. Mayar da hankali kan riƙe madaidaicin tsari a cikin aikin yau da kullun kuma amfani da cikakken motsi na jikin ku.

Abin da kuke buƙata: Buɗe sarari, tabarmar motsa jiki, da saitin dumbbells.

Tsaftace Hannu Guda ɗaya kuma Latsa

A. Tsaya tare da nisa hip-nisa da kuma dumbbell a ƙasa tsakanin ƙafafu.

B. Tsayawa baya da madaidaiciya da wuyan tsaka tsaki, tura kwatangwalo zuwa ƙasa ƙasa da kama dumbbell da hannu ɗaya.

C. Tsayawa mai mahimmanci, danna ta hanyar diddige da ɗaga kwatangwalo a gaba don ɗaga gangar jikin kuma cire dumbbell daga ƙasa, ɗaga gwiwar hannu sama sannan a ɗora shi zuwa ga haƙarƙarin don kama dumbbell a cikin matsayi na gaba a gaban kafada.

D. Rage zuwa cikin rami mai zurfi, sannan ya fashe sama yayin da a lokaci guda danna dumbbell sama, ajiye hannun kai tsaye akan kafada da bicep kusa da kunne. Ci gaba da aiki da gwiwoyi a hankali.

E. A dakata, sannan a hankali rage dumbbell ƙasa zuwa kafaɗa, sannan zuwa ƙasa tsakanin ƙafafu don komawa don farawa.

Maimaita don 60 seconds (30 seconds kowace gefe).

Latsa Kirji zuwa Crusher

A. Riƙe dumbbell a kowane hannu da kwanciya a kan tabarmar motsa jiki tare da lanƙwasa gwiwoyi da ƙafafunka a ƙasa.

B. Miƙa hannu sama da ƙirji tare da dabino suna fuskantar juna. Haɗa glutes kuma ja kejin haƙarƙarin ƙasa don hana kirƙira ƙasan baya.

C. Juya gwiwar hannu a ciki da danna kafadu ƙasa, sannu a hankali tanƙwara gwiwar hannu don rage dumbbells kusan inci sama da goshi a kowane gefen kai. Ka guji motsa manyan hannayen sama da kafaɗa kafada don shiga latsin, ware triceps yayin da nauyi ya yi ƙasa.

D. Tare da sarrafawa, daidaita gwiwar gwiwar hannu don ɗaga dumbbells baya sama, sannan ku rage baya zuwa kirji don dawowa don farawa.

Maimaita jerin don 45 seconds.

Kicks Flutter masu nauyi

A. Kwance fuska a kasa tare da mika kafafu da hannaye, rike da dumbbell daya a saman kirji ta amfani da hannaye biyu, tafukan suna fuskantar juna. Shiga tsakiya ta hanyar zana maɓallin ciki zuwa ga kashin baya.

B. Tsayar da kafafu kai tsaye da ɗaga hannaye, ɗaga ƙafar dama yayin da ƙafar hagu ta dan yi sama sama da ƙasa don kafafu su zama sifar L.

C. A dakata, sannan a lokaci guda runtse ƙafar dama sannan ka ɗaga ƙafar hagu, riƙe hannaye gabaɗayan lokaci kuma tabbatar da cewa babu ƙafar da ta taɓa ƙasa. Ci gaba da musanya tsakanin kafafun dama da hagu don ƙirƙirar motsi "kamar almakashi".

Maimaita don 45 seconds.

Renegade Row

A. Fara a cikin babban matsayi na katako tare da hannaye akan dumbbells, ƙafa a cikin madaidaicin matsayi. Matsi quads, glutes, da abs.

B. Raba hannu ɗaya har zuwa keji na haƙarƙari (matsewa a bayan ruwan kafada). Koma ƙasa da jere a ɗayan gefen. Ci gaba da juyawa.

Maimaita don 45 seconds.

Burpee mai nauyi

A. Tsaya tare da ƙafar kafada baya, riƙe dumbbell a kowane hannu tare da makamai a ɓangarorin ku.

B. Tura hips baya, durƙusa gwiwoyi, kuma ƙasa cikin squat, sanya dumbbells a gaba, kuma a ciki kawai, ƙafafu.

C. Tsayawa hannayensu akan dumbbells, tsallake ƙafafu don komawa ƙasa a hankali akan ƙwallon ƙafa a cikin yanayin katako. Jiki yakamata ya samar da madaidaiciyar layi daga kai zuwa diddige.

D. Tsalle ƙafa gaba don su sauka ƙasa da dumbbells.

E. Tura ta diddige don miƙa kafafu da tsayawa. Lanƙwasa gwiwar hannu kuma kawo dumbbells biyu zuwa ƙirji yayin da kuka zo tsayawa.

F. Da zarar a tsaye, tura ta diddige kuma miƙa dumbbells biyu a cikin latsa sama, dabino suna fuskantar gaba. Dakata a saman, sannan a hankali ku rage dumbbells kuma ku kawo makamai zuwa bangarorinku don komawa matsayin farawa.

Maimaita jerin don 45 seconds.

Bita don