Mgbatị ahụ a siri ike ga-agba otu kalori

Ndinaya

• Triceps Kickback Row + Push-Up
• Squat Curl + Push Pịa
• Nwụrụ Anwụ na Wide-Grip Row
• Gburugburu-Ụwa Lunges
• Ọkpụkpụ Kettlebell
• Nyochaa maka

Ọ nweghị ihe dị mma karịa ịtinye n'ime burger na -atọ ụtọ, na -akụ ụfọdụ friji, ma were milkshake nwere ude saa ya. Ma ugwu nke kalori na -eso ha? Ee, ọ bụghị nke ukwuu. (Ọ gwụla ma ọ bụ otu n'ime burgers ndị a n'okpuru calorie 500.) Ọ bụ ya mere Nike Master Trainer na Barry's Bootcamp onye nkuzi Rebecca Kennedy ji mepụta mgbatị ahụ e mere maka mmetụta ahụ: Ọ na -ere ọkụ narị narị kalori ka ị nwee ike ịga n'ihu rie burger ahụ, mara gị '. ị nwetara ọtịta ọ bụla. Ịdọ aka ná ntị ziri ezi n'agbanyeghị: Mee mgbatị ahụ mbụ nri Shake Shack gị abụghị mgbe emechara, n'ihi na afọ burger na-eme ọbụghị na-adị mma n'oge burpees. (JK, ọ dịghị burpees ebe a.)

Otu o si arụ ọrụ: Mee usoro iri nke 10 reps nke mmegharị ọ bụla, na -ezu ike maka sekọnd 30 n'etiti usoro. Zuru ike maka nkeji abụọ n'etiti mmegharị ọ bụla. Gaa mgbatị ahụ otu ugboro, wee mee. (Ịchọrọ karịa? Gbalịa mee mgbatị ahụ Gwen Stefani sitere n'ike mmụọ nsọ na-esote.)

Triceps Kickback Row + Push-Up

A. Malite n'ọnọdụ plank jiri ụkwụ obosara karịa obosara ubu na aka na dumbbells.

B. Pịgharịa azụ azụ iji dọpụta aka nri na dumbbell n'akụkụ ọgịrịga, wee gbatịa ogwe aka gị azụ n'ime azụ azụ triceps, bulie dumbbell dị ka o kwere mee na ịpịkọta triceps. Debe hips square na isi ike.

C. Rụgharịa dumbbell n'ime ọgịrịga, wee laghachi n'ọnọdụ mmalite. Tinyegharịa n'akụkụ aka ekpe, wee mee otu nkwalite. Nke ahụ bụ 1 rep.

Mee 10 set nke 10 reps, zuru ike maka 30 sekọnd n'etiti nke ọ bụla.Mgbe ahụ zuru ike maka nkeji 2.

Squat Curl + Push Pịa

A. Guzo na obosara obosara ụkwụ na dumbbell na aka n'akụkụ. Squat, na-eweda apata ụkwụ ruo mgbe ha yiri n'ala.

B. Pịa ikiri ụkwụ ka i guzoro mgbe ị na-akpụgharị hama: welie dumbbells elu n'ubu, ọbụ aka chere ihu.

C. Gbuo ikpere gị ntakịrị, wee gbawaa n'ụzọ na -agbawa ka ị na -ebugharị dumbbells n'elu, nkwojiaka anakọtara n'elu ubu na n'ọbụ aka na -eche ihu, isi na -etinye aka.

D. Debe dumbbells azụ ka ọ dị elu ubu, wee tụgharịa curmer hammer iji belata ịdị arọ azụ n'akụkụ.

Mee nhazi 10 nke 10 reps, na -ezu ike maka sekọnd 30 n'etiti setịpụ ọ bụla. Mgbe ahụ zuru ike maka nkeji 2.

Nwụrụ Anwụ na Wide-Grip Row

A. Guzo na ụkwụ hip-obosara iche, dumbbells n'ala ozugbo n'ihu ụkwụ. Jide n'úkwù ka ọ gbadaa n'ihu wee jide dumbbells n'aka abụọ, ọbụ aka chere ihu na mkpịsị ụkwụ.

B. Tinye aka azụ ma kwọga hips n'ihu ka o guzoro ogologo. Hinge n'úkwù iji belata dumbbells ala na -enwu, na -eme ka ụkwụ kwụ ọtọ mana akpọchighị ya.

C. Mgbe ahụ, mee ahịrị dị obosara: Jide n'ihu na-aga n'ihu, bulie ikpere gị elu ma pụta n'akụkụ ka dumbbells rute elu obi, na-eme akụkụ 90-ogo n'etiti triceps na ogwe aka elu.

D. Mee ka ịdị arọ gị gbadara ruo na -enwu, wee chụpụ hips gaa n'ihu iji malite nnọchi ọzọ.

Mee nhazi 10 nke 10 reps, na -ezu ike maka sekọnd 30 n'etiti setịpụ ọ bụla. Mgbe ahụ zuru ike maka nkeji 2.

Gburugburu-Ụwa Lunges

A. Guzo n'ụkwụ gbakọọ ọnụ, na -ejide kettlebell n'ogo obi ya n'akụkụ (ma ọ bụ "mpi") na mkpịsị aka kechiri n'okpuru aka ahụ.

B. Welie otu nku aka n'otu oge ka ị ga-agbanye kettlebell gburugburu isi, na-agafe ntị aka nri wee na-azụ isi, wee site na ntị aka ekpe. Gaa n'ihu na-atụgharị kettlebell gaa n'úkwù aka nri, ka ị na-eji ụkwụ aka nri na-aga azụ n'ọnọdụ sumo squat.

C. N'ịzọ ụkwụ aka nri n'akụkụ ụkwụ aka ekpe, kettlebell gburugburu na isi gburugburu n'akụkụ ọzọ (ntị aka ekpe, n'azụ isi, ntị aka nri). Gaa n'ihu na-agba gburugburu n'úkwù aka ekpe wee jiri ụkwụ aka ekpe laghachi azụ n'ọnọdụ sumo squat n'akụkụ nke ọzọ.

Mee usoro 10 nke 10 reps (5 n'akụkụ ọ bụla), na-ezu ike maka 30 sekọnd n'etiti nke ọ bụla. Mgbe ahụ zuo ike maka nkeji abụọ.

Ọkpụkpụ Kettlebell

A. Guzo na ụkwụ sara mbara karịa obosara hip na kettlebell ihe dịka ụkwụ n'ihu ụkwụ. Jide n'úkwù, na-azụ azụ ogologo, ma ruo n'ihu iji jide aka nke mgbịrịgba ahụ.

B. Na-atụgharị kettlebell azụ n'etiti ụkwụ (ịkụ aka "mkpịsị aka na-agbaji"), wee mee ka hips gaa n'ihu iji gbanye mgbịrịgba gaa n'ihu na elu, na-akwụsị n'ịdị elu ubu, mgbịrịgba yiri n'ala.

C. Ka mgbịrịgba ahụ daa azụ n'ala, na-adabere n'ihu iji tụgharịa ya azụ n'etiti ụkwụ. Debe isi gị nke ọma wee pịpụta glute n'elu ngagharị ọ bụla.

Mee nhazi 10 nke 10 reps, na -ezu ike maka sekọnd 30 n'etiti setịpụ ọ bụla. Mgbe ahụ zuo ike maka nkeji abụọ.

Nyochaa maka