Ihe okike nke Alexia Clark na-akpụ akpụ Dumbbell Workout Vidiyo

Ndinaya

• Gburugburu Ụwa
• Ahịrị Dumbbell nwere nnukwu Pull otu-ụkwụ
• N'ihu Rise na Sumo Squat
• Lunge na Pec Fly
• Ọdọ Mmiri Glute nwere Igwe Njikere Otu Aka
• Nyochaa maka

Ọ bụrụ na echiche gwụsịrị gị na mgbatị ahụ, Alexia Clark kpuchiri gị. The fitfluencer na onye na-enye ọzụzụ ezipụla narị narị (ikekwe puku?) nke mgbatị ahụ echiche na Instagram ya. Ma ịchọrọ iji TRX, bọọlụ ọgwụ, efere ịdị arọ, ma ọ bụ ngwa mgbatị ahụ ọzọ ị na -agafe, ọ nwere vidiyo maka nke ahụ. Ọ bụrụ na ọ bụ mgbatị ahụ dumbbell ị na-enwe obi ụtọ, nwalee mgbatị ahụ zuru oke nke Clark kere naanị maka. Ọdịdị. (Ma ọ bụ jide otu ibu ma gbalịa mgbatị kachasị ike ị nwere ike iji naanị otu dumbbell mee.)

Mgbe ịchọrọ iji oge gị kacha mma na mgbatị ahụ, sekit a bụ ụzọ amamihe dị na ya iji gaa. Maka otu ihe, ị nwere ike ịtọgbọ onwe gị n'ihu ebe a na -akụ dumbbell kama ịgagharị na mgbatị ahụ wee na -eche akụrụngwa ndị ọzọ a ma ama ka ị nwere onwe gị. Na mgbakwunye, mmegharị ahụ n'onwe ha bụ ụzọ dị mma isi zụọ ebe ọ bụ na ha na -ewekọta akwara dị iche iche ma jiri ụgbọ elu dị iche iche na -emegharị ahụ. Nke ọ bụla n'ime ihe omume ndị a na-arụ ọrụ ma elu na nke ala. Naanị mmegharị ise na otu set nke dumbbells (buru oke ibu oge a), ị ga-eji mgbatị ahụ zuru oke ị nwere ike ime ebe ọ bụla. (Njikọ: Total-Body Tabata Circuit Workout to send your body into overdrive)

Otu o si arụ ọrụ: Mee mmega ahụ nke ọ bụla maka ọnụọgụ reps egosipụtara.

Ihe ị ga-achọ: A set nke dumbbells

Gburugburu Ụwa

A. Guzo na ụkwụ ọnụ. Kpagide dumbbells n'ime obi.

B. Gaa n'aka ekpe wee gbagọọ ikpere aka ekpe na-abata n'akụkụ akụkụ. Dumbbells ala na ala, wee tụgharịa gaa n'obi. Bịanụ guzoro site n'itinye ụkwụ aka ekpe azụ iji zute aka nri.

C. Jiri ụkwụ aka ekpe laghachi azụ, na -ehulata ikpere abụọ ahụ ka ọ na -aga n'ihu ka ị na -etinye dumbbells gaa n'uko ụlọ na aka mgbagharị ka aka wee chee ihu.

D. Bịanụ na -eguzo site na ịzọda ụkwụ aka ekpe azụ izute aka nri, na -agbada dumbbells gaa n'obi na nkwojiaka na -atụgharị ka aka wee chee obi ka ọ laghachi n'ọnọdụ mbụ. Tinyegharịa usoro mmegharị maka reps niile tupu ị gbanwee akụkụ.

Mee 8 reps. Gbanwee n'akụkụ; kwugharịa.

Ahịrị Dumbbell nwere nnukwu Pull otu-ụkwụ

A. Malite na ụkwụ aka ekpe gaa n'ihu, ụkwụ aka nri azụ, na-amado n'úkwù na mgbatị yoga. Jide otu dumbbell n'akụkụ abụọ nke ụkwụ aka ekpe.

B. Welie dumbbells n'akụkụ ọgịrịga, na -adọta ikpere ụkwụ azụ n'ahịrị, wee belata dumbbells.

C. Gbanwee arọ gaa n'ụkwụ aka ekpe wee kwọọ ikpere aka nri gaa n'obi, ka ị na-ebuli dumbbells n'obi, na-erute n'ikpere aka n'obosara maka nkpu dị elu.

D. Gaa azụ n'ụkwụ aka nri banye na nri ehihie mgbe ị na -agbada dumbbells ka ịlaghachi n'ọnọdụ mbụ gị. Tinyegharịa ụkpụrụ mmegharị ahụ maka nzaghachi niile tupu ịgbanwee akụkụ.

Mee ugboro 10. Gbanwee n'akụkụ; kwugharịa.

N'ihu Rise na Sumo Squat

A. Guzo na ụkwụ sara mbara karịa obosara hip, mkpịsị ụkwụ tụgharịrị ntakịrị, na-ejide dumbbell n'aka ọ bụla.

B. Welie dumbbells ruo mgbe ogwe aka yie ala, ọbụ aka na -eche ihu n'ala.

C. Bugharịa hips gị azụ ma gbuo ikpere gị ka ọ bụrụ squat mgbe ị na -agbada ogwe aka.

D. Welie dumbbells ruo mgbe ogwe aka kwekọrọ n'ala. Kụzie ikpere gị ka ị na -ewedata ogwe aka ịlaghachi n'ọnọdụ mbido.

Mee 8 reps.

Lunge na Pec Fly

A. Guzosie ike n'ụkwụ aka ekpe gaa n'ihu na ụkwụ aka nri azụ, na-ejide dumbbells n'akụkụ isi, n'ikpere ụkwụ na-ehulata na akuku ogo 90.

B. Kpọọ ikpere abụọ ahụ ka ọ bụrụ nri abalị mgbe ị na -ebute dumbbells n'ihu ibe gị.

C. Mee ka ikpere abụọ kwụzie ma weta dumbbells n'akụkụ isi ka ịlaghachi n'ọnọdụ mmalite. Tinyegharịa ụkpụrụ mmegharị ahụ maka nzaghachi niile tupu ịgbanwee akụkụ.

Mee 12 reps. Gbanwee n'akụkụ; kwugharịa.

Ọdọ Mmiri Glute nwere Igwe Njikere Otu Aka

A. Dina n'ala, ụkwụ ehulata, ụkwụ n'ala hip-anya iche. Pịa n'ala site na àkwà mmiri na -egbu maramara, a na -ebuli dumbbells gaa n'elu ụlọ ozugbo n'elu igbe.

B. Belata úkwù n'ala ka ị na-eweda ikpere aka ekpe n'ala.

C. Pịa úkwù na dumbbell ekpe gaa n'uko ụlọ n'otu oge. Tinyegharịa ụkpụrụ mmegharị ahụ maka nzaghachi niile tupu ịgbanwee akụkụ.

Mee 12 reps. Gbanwee n'akụkụ; kwugharịa.

Nyochaa maka