Onye na-enye ọzụzụ Celeb Don Saladino's Total-Body Resistance Band Workout

Ndinaya

• Mgbakọta-Arụ Nguzogide Band Circuit mgbatị
• Banded Squat
• Banded Single-Leg RDL
• Ahịrị gbara agbụ agbụ
• Ọkpụkpụ Ọkpụkpọ Half na-egbu ikpere
• Nkịta Nnụnụ Banded
• Nyochaa maka

Ah, ndị na-emegide ndị dị umeala n'obi. Mgbe ị na -eche maka ya, ọ bụ ihe ịtụnanya n'ezie otu obere rọba nwere ike isi tinye nnukwu ike, ụdị dị iche iche, yana, nke ọma, iguzogide mgbatị ahụ.

Mmega ahụ na-eguzogide ụlọ a sitere n'aka onye na-enye ọzụzụ na-eme ememme Don Saladino-onye nchoputa nke klọb mgbatị ahụ Drive495 na ọkachamara n'azụ usoro mgbatị ahụ nke Blake Lively - bụ ihe atụ zuru oke nke ahụ. Ọ na-eji otu nguzogide nnukwu-loop ịgbakwunye iguzogide mmega ahụ kachasị mkpa (nkịta-nnụnụ, ikuku squats) na iji dochie ibu arọ efu na ndị ọzọ (RDLs, ahịrị ndị gbatịrị agbagọ).

ICYDK, nnukwu egbe na -eguzogide loop (nke a na -akpọkwa ″ super bands "ma ọ bụ" band band ") bụ naanị otu ụdị nguzogide n'ebe ahụ. Ha na -adịkarị ihe dị ka sentimita 40 n'ogologo wee mepụta nnukwu loop mechiri emechi. Nke ahụ bụ ụdị Ị chọrọ otu mgbatị a?

• SKLZ Light Pro Resistance Band (Zụrụ ya, $ 20, dickssportinggoods.com)
• TRX Light Strength Band (Zụrụ ya, $30, dickssportinggoods.com)
• ETHOS Medium Super Band (Zụrụ ya, $ 30, dickssportinggoods.com)

Ozugbo ị nwere otu ihe mgbochi ma dị njikere ịga, chepụta sekit a dị mfe, nke na-ebugharị ise si Saladino. Ọ bụrụ na ị nwere mmasị na ụdị ya, lelee mmemme ọzụzụ anụ ahụ nke izu 4 ọ na-enye ugbu a n'efu.

Mgbakọta-Arụ Nguzogide Band Circuit mgbatị

Otu o si arụ ọrụ:Mee nke ọ bụla n'ime mmegharị dị n'okpuru maka ọnụ ọgụgụ egosipụtara nke reps. Na-emegharị sekit ahụ ugboro 2-3 na mkpokọta.

Ị ga -achọ:a nnukwu-loop eguzogide band

Banded Squat

A. Kpọọ otu akụkụ nke eriri mgbochi n'okpuru ụkwụ abụọ dịka obosara ubu iche ma jide akụkụ nke ọzọ n'aka site n'ubu ma ọ bụ akaghị n'olu.

B. Na-edebe ụkwụ na-akụ na mgbochi mgbochi, nọdụ ala azụ n'ime squat.

C. Pịa megide otu nguzogide ka iguzo wee laghachi ka ịmalite.

Mee ugboro 10.

Banded Single-Leg RDL

A. Jide ìgwè ndị na -eguzogide n'aka abụọ. Kpọọ akụkụ abụọ nke eriri mgbochi n'okpuru ụkwụ aka nri ka ọ kwụ n'etiti etiti ahụ. Guzoro ogologo, a na -akụziri ogwe aka na -agbatị n'ihu hips na ìgwè ndị na -eguzogide.

B. Hinge n'ihu n'úkwù wee gbanye ụkwụ aka ekpe azụ ka ọ banye na RDL. Lelee ebe dị n'ala ihe dị ka ụkwụ aka nri iji nyere aka nguzozi.

C. Welite anụ ahụ na ụkwụ aka ekpe ala ala ka ọ banye n'ala ka ọ malite ịmalite, na -amịtọnụ nshịkọ aka nri.

Mee 10 reps n'akụkụ ọ bụla.

Ahịrị gbara agbụ agbụ

A. Jide eriri mgbochi n'aka abụọ. Tugharia akụkụ abụọ nke otu ndị na-eguzogide n'okpuru ụkwụ abụọ ka ha guzoro n'etiti ndị otu ahụ, ụkwụ obosara hips dị iche. Gaa n'ihu n'úkwù ka ọkpụkpụ ya dị n'ogo ogo 45 na ogwe aka na-agbatị ruo n'ụkwụ.

B. Na -eme ka ahụ gị kwụsie ike, na -agbatị aka nri gị gaa na ọgịrịga gị, na -ejigide ikpere gị aka.

C. Jiri njikwa wedata aka nri. Tinyegharịa n'akụkụ nke ọzọ. Gaa n'ihu n'ịtụgharị n'usoro niile.

Mee 20 reps ngụkọta (10 reps n'akụkụ ọ bụla).

Ọkpụkpụ Ọkpụkpọ Half na-egbu ikpere

A. Kpọọ eriri mgbochi gburugburu ụkwụ aka nri. Tinye ụkwụ aka nri azụ n'ọnọdụ ikpere ikpere na ọkara, na-dobe eriri n'ụkwụ aka nri. Kwuo ikpere aka nri iji jide akụkụ nke ọzọ nke eriri nguzogide n'ọkwa n'ihu. Pụpụta ogwe aka ekpe n'ebe dị n'ala iji nyere aka na-emekọ ihe ọnụ.

B. Pịa egwu n'elu, bicep site na ntị.

C. Wetuo ogwe aka aka nri site na iji njikwa azụ n'ọkwa n'ihu, na-agbatị ogwe aka ekpe n'ogologo.

Mee 10 reps n'akụkụ ọ bụla.

Nkịta Nnụnụ Banded

A. Malite n'ọnọdụ tebụl na aka na ikpere. Kpọọ eriri mgbochi gburugburu etiti ụkwụ aka ekpe, ma jide nsọtụ nke ọzọ n'aka nri.

B. Na-etinye aka na isi, gbatịa ụkwụ aka ekpe kwụ ọtọ azụ azụ n'úkwù wee gbatịa aka nri gaa n'ihu, bicep na ntị.

C. Site na njikwa, dọrọ aka nri na ụkwụ aka ekpe n'okpuru ahụ na-emetụghị ala.

Mee 10 reps n'akụkụ ọ bụla.

Nyochaa maka