Sekit nke nkeji 20 nke Anna Victoria maka ịkwa akwa na isi

Ndinaya

• Circuit mbụ: Glutes + N'ime apata ụkwụ
• Sekit nke abụọ: Core
• Nyochaa maka

Otu n'ime echiche na -ezighi ezi dị ukwuu bụ na ọ dị gị mkpa itinye ọtụtụ oge na mgbatị ahụ iji hụ nsonaazụ. Nke bụ eziokwu bụ, ị nwere ike gbaa abụba ọkụ ma wulite akwara n'ụlọ ọbụlagodi mgbe ị naghị adịte aka oge site na ijikọta cardio na ọzụzụ ike n'otu ọzụzụ dị oke mma, ịgba ọsọ obi. Mgbatị sekit a sitere n'aka onye na-enye ọzụzụ na onye na-ahụ maka ahụike Anna Victoria na-eme nke ahụ n'ime nkeji iri abụọ. Mepee sekit abụọ a - naanị site na ngwa Lovehụnanya nke emepụtara ọhụrụ-iji gbado ụkwụ gị, apata ụkwụ gị na isi gị wee jikere mee maka onwe gị mgbanwe selfie. (metụtara: Anna Victoria kọwara kpọmkwem ihe kpatara mgbatị ahụ ji bụrụ ihe niile gbasara itule)

Otu o si arụ ọrụ: Mezue sekit mbụ ugboro atọ, na -ezu ike sekọnd 30 n'etiti. Mechaa sekit nke abụọ ugboro 3, zuru ike 30 sekọnd n'etiti.

Ị ga -achọ: Otu dị arọ (15 ruo 25 pound) na otu ọkụ (5 ruo 10 pound) setịpụrụ dumbbells.

Circuit mbụ: Glutes + N'ime apata ụkwụ

Sumo Squat

A. Jide nnukwu set nke dumbbells n'ogo ubu, guzo na ụkwụ obosara ka obosara ubu iche na mkpịsị ụkwụ tụgharịa ntakịrị.

B. Tinye úkwù azụ wee gbadaa ala, na-eme ka obi dị elu na ikpere.

Mee 12 reps.

Sumo Stiff-Leg Deadlift

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

B. Bụtụ ikpere n'ala, tụgharịa úkwù azụ, ma na-amanye ihu ya gaa n'ihu ruo mgbe ahụ dị elu na-adakọ n'ala, ebudala n'ala. Laghachi n'ọnọdụ mmalite.

Mee ugboro iri na abụọ.

Sumo Squat na -awụlikwa elu

A. Guzoro n'ụkwụ gị sara mbara karịa obosara hip, mkpịsị ụkwụ tụtụtasịrị ntakịrị, aka na-agbachi n'ihu obi.

B. Kwuo ikpere gị ma tụgharịa hips azụ ka ị bata n'ọnọdụ squat, na-eme ka ikiri ụkwụ gị n'ala na azụ gị kwụ ọtọ.

C. Buli elu na -agbawa ma daa azụ n'ọnọdụ squat.

Mee 12 reps.

Zuru ike maka sekọnd 30 ma kwugharịa ugboro abụọ ọzọ.

Sekit nke abụọ: Core

Akụkụ akụkụ + ịbịaru

A. Malite n'akụkụ aka nri n'akụkụ aka nri aka nri gị, dobe ubu gị n'ikpere ụkwụ gị ma tinye ụkwụ aka ekpe gị n'elu aka nri gị.

B. Jiri obere mgbịrịgba n'aka aka ekpe gị, setịpụ aka gị ozugbo na elu ụlọ, wee rute n'okpuru ma gafee n'úkwù gị, na -eme ka ahụ gị kwụsie ike.

Mee 12 reps n'akụkụ ọ bụla.

Nnụnụ-nkịta crunch

A. Malite n'ọnọdụ tebụl n'ụkwụ anọ niile.

B. Welie ma gbatịa ụkwụ aka ekpe azụ ka ị na-ebuli ma na-agbatị ogwe aka nri kwụ ọtọ gaa n'ihu, biceps na-esote ntị.

C. Kpọọ ogwe aka gị na ụkwụ gị n'otu oge ka ị bịa n'ọnọdụ siri ike. Laghachi n'ọnọdụ mmalite.

Mee 10 reps n'akụkụ ọ bụla.

Snap Jump + 3-Plank nke abụọ

A. Malite n'ọnọdụ plank dị elu, wee wụba ụkwụ abụọ n'ime na azụ ngwa ngwa.

B. Rịda na ogwe aka dị n'ihu ma jide maka sekọnd 3.

Mee 5 reps.

Zuru ike maka sekọnd 30 ma kwugharịa ugboro abụọ ọzọ.

Nyochaa maka