Wannan Babban Jimlar Jiki-Jiki Zai ƙona Ton na Kalori

Wadatacce

• Triceps Kickback Row + Push-Up
• Squat Curl + Latsa Latsa
• Deadlift tare da Wide-Rrip Row
• Lungu-da-Duniya
• Kettlebell Swings
• Bita don

Babu wani abu mafi kyau fiye da cizon burger mai ɗanɗano, ƙoƙarce-ƙoƙarce akan wasu soya, da wanke shi da madara mai tsami. Amma dutsen adadin kuzari da ke tare da su? Eh, ba haka bane. (Sai dai idan yana ɗaya daga cikin waɗannan burgers a ƙasa da adadin kuzari 500.) Wannan shine dalilin da ya sa Nike babban mai horo da kuma Barry's Bootcamp mai koyarwa Rebecca Kennedy suka ƙirƙira wani motsa jiki wanda aka tsara don wannan ainihin ji: Yana ƙona ɗaruruwan adadin kuzari don ku ci gaba da cin wannan burger, sanin ku ' na samu kowane cizo. Gargaɗi mai kyau ko da yake: Yi wannan motsa jiki kafin Abincin Shake Shack ɗin ku ba bayan haka ba, saboda cikin burger yayi ba jin dadi a lokacin burpees. (JK, babu burpees a nan.)

Yadda yake aiki: Yi saiti 10 na 10 reps na kowane motsi, hutawa na daƙiƙa 30 tsakanin saiti. Huta na mintuna 2 tsakanin kowane motsi. Tafi motsa jiki sau ɗaya, kuma kun gama. (Ina son ƙarin cibiya? Gwada wannan aikin motsa jiki na Gwen Stefani wanda aka yi wahayi zuwa gare shi na gaba.)

Triceps Kickback Row + Push-Up

A. Fara a matsayin plank tare da faɗin ƙafafu fiye da faɗin kafada baya da hannaye akan dumbbells.

B. Matse babba don ɗaga hannun dama da dumbbell sama kusa da haƙarƙari, sannan mika hannun baya zuwa cikin bugun baya na triceps, ɗaga dumbbell babba yadda zai yiwu da matse triceps. Rike kwatangwalo murabba'i da gindi.

C. Curl dumbbell baya cikin haƙarƙari, sannan ku koma matsayin farawa. Maimaita gefen hagu, sannan ku yi turawa ɗaya. 1 rep.

Yi saiti 10 na maimaitawa 10, hutawa na daƙiƙa 30 a tsakanin kowane saiti.Sannan a huta na tsawon mintuna 2.

Squat Curl + Latsa Latsa

A. Tsaya tare da ƙafar ƙafar ƙafa baya da dumbbells a hannu ta gefe. Squat, runtse cinya har sai sun yi daidai da ƙasa.

B. Tura ta diddige don tsayawa yayin yin murɗa guduma: Ɗaga dumbbells sama kafadu, dabino suna fuskantar ciki.

C. Ƙunƙwasa gwiwoyi kaɗan, da fashewa da ƙarfi yayin da ake tura dumbbells a sama, wuyan hannu an ɗora kai tsaye a kan kafadu da tafukan da ke fuskantar ciki, babban aiki.

D. Rage dumbbells baya zuwa tsayin kafada, sannan a juyar da murhun guduma don rage ma'aunin nauyi baya zuwa gefe.

Yi saiti 10 na 10 reps, hutawa na daƙiƙa 30 a tsakanin kowane saiti. Sannan a huta na mintuna 2.

Deadlift tare da Wide-Rrip Row

A. Tsaya tare da faɗin ƙafar ƙafa, dumbbells a ƙasa kai tsaye a gaban ƙafa. Hinge a kwatangwalo don lanƙwasa gaba da kama dumbbells a hannuwanku biyu, dabino suna fuskantar yatsun kafa.

B. Haɗa babba baya da fitar da kwatangwalo gaba don tsayawa tsayi. Hinge a kwatangwalo don rage dumbbells ƙasa yana haskakawa, yana daidaita kafafu amma ba a kulle ba.

C. Sa'an nan kuma yi jeri mai faɗi: Ci gaba da jujjuya gaba, ɗaga gwiwar hannu sama da waje zuwa ɓangarorin don dumbbells su kai tsayin ƙirji, suna samar da kusurwa 90-digiri tsakanin triceps da manyan hannaye.

D. Rage ma'aunin nauyi zuwa shinshina, sannan ku fitar da hips gaba don fara na gaba.

Yi saiti 10 na maimaitawa 10, hutawa na daƙiƙa 30 a tsakanin kowane saiti. Sannan a huta na tsawon mintuna 2.

Lungu-da-Duniya

A. Tsaya tare da ƙafafu tare, riƙe kettlebell a tsayin kirji ta ɓangarorin (ko "ƙahoni") tare da yatsunsu a nade a ƙarƙashin gindin.

B. Ɗaga gwiwar hannu ɗaya lokaci guda don kewaya kettlebell a kai, wucewa ta kunnen dama sannan bayan kai, sannan ta kunnen hagu. Ci gaba da kewaya kettlebell zuwa kwatangwalo na dama, yayin da kuke komawa baya tare da ƙafar dama zuwa wurin sumo squat.

C. Taka ƙafar dama kusa da ƙafar hagu, kewaya kettlebell gaba da kusa da kai zuwa wata hanya (kunne na hagu, bayan kai, kunnen dama). Ci gaba da kewayawa zuwa hips na hagu kuma komawa baya tare da ƙafar hagu zuwa wurin sumo squat a wancan gefe.

Yi saiti 10 na 10 reps (5 a kowane gefe), hutawa na daƙiƙa 30 a tsakanin kowane saiti. Sannan a huta na mintuna 2.

Kettlebell Swings

A. Tsaya tare da ƙafafunku fiye da faɗin hip da kettlebell game da ƙafa a gaban ƙafa. Hinge a kwatangwalo, riƙe madaidaiciya, kuma kai gaba don kama hannun agogo.

B. Sanya kettlebell baya tsakanin kafafu (danna "babban yatsu zuwa bum"), sannan fitar da kwatangwalo zuwa gaba don kunna kararrawa gaba da sama, tsayawa a tsayin kafada, kararrawa daidai da bene.

C. Bari ƙararrawa ta faɗi ƙasa, ta durƙusa don juyar da ita tsakanin kafafu. Tsayar da madaidaiciya kuma matsi glutes a saman kowane juyawa.

Yi saiti 10 na maimaitawa 10, hutawa na daƙiƙa 30 a tsakanin kowane saiti. Sannan a huta na mintuna 2.

Bita don