Atụmatụ mgbatị ahụ zuru oke nke nkeji 15 nke Lacey Stone

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Ịnweghị oge iji wepụta mgbatị ahụ? Ebe ebe mgbatị ahụ na-enweghị ngwa ngwa sitere n'aka onye nkuzi LA Lacey Stone bara uru! Atụmatụ a ga-eme ka obi gị na-akụ ma mee ka ahụ gị niile sie ike n'ime naanị nkeji iri na ise-ọ nweghị ogologo njem ị ga-aga mgbatị ahụ.

Lacey na-atụ aro ka ịmalite site n'ịgba ọsọ ọsọ ọsọ na ebe jikọtara ya na jacks na-awụlikwa elu, wee megharịa sekit a na-agagharị agagharị ugboro atọ. Oge mbụ ị na-eme mgbatị ahụ ọ bụla maka otu nkeji, nke abụọ ị na-eme mgbatị ahụ maka 30 sekọnd, na nke atọ, ị ga-eme mgbatị nke ọ bụla maka otu nkeji ọzọ.

Ihe omume 1: Gburugburu-Ụwa Lunges

Ọrụ: Isi na ụkwụ

A. Malite na ụkwụ ọnụ. Gaba n'ụkwụ aka nri gaa n'ihu banye n'ụkwụ na-aga n'ihu, wee pụta ụkwụ aka nri gaa n'akụkụ akụkụ, wee jiri ụkwụ aka nri mechie gị. Gaa azụ na etiti ka ụkwụ wee dịrị n'otu.

B. Wee were ụkwụ aka ekpe laghachi azụ n'ọkpụkpụ azụ, kwụpụ ụkwụ aka ekpe gaa n'ogbe akụkụ, wee jiri ụkwụ aka ekpe mechie n'ihu n'ihu. Nke a mezuru otu njem "gburugburu ụwa."

C. Gaa n'ihu na -agagharị "gburugburu ụwa," na -emecha reps dị ka o kwere mee n'oge enyere (ma ọ bụ 30 sekọnd ma ọ bụ nkeji 1).

Mmega 2: Plank Taps

Ọrụ: Obi, azụ, na abs

A. Malite na elu ọkwa ọkwa. Jiri aka ekpe pịa ubu aka nri, wee laghachi aka ekpe n'ala. Mgbe ahụ, jiri aka nri pịa ubu aka ekpe, wee laghachi aka nri n'ala.

B. Akụkụ ndị ọzọ maka oge enyere (ma ọ bụ 30 sekọnd ma ọ bụ nkeji 1).

Mmega 3: Skaters n'akụkụ

Ọrụ: Ụkwụ niile-gụnyere apata ụkwụ ime na mpụga

A. Malite na obere squat. Wụgharịa n'akụkụ aka ekpe, rute n'ụkwụ aka ekpe. Weta ụkwụ aka nri n'azụ na nkwonkwo ụkwụ aka ekpe, mana ekwela ka o metụ ala.

B. Weghachite ntụzịaka site na iji ụkwụ aka nri malie gaa n'aka nri. Nke a mezuru otu rep.

C. Mee ọtụtụ skaters ọsọ dị ka o kwere mee n'oge ekenyere (ma 30 sekọnd ma ọ bụ 1 nkeji).

Mmega 4: Ihe ebuli elu

Ọrụ: Glutes

A. Dina n'azụ, ma tinye aka n'ala maka nkwụsi ike ka ị na-ehulata ụkwụ aka ekpe ma bulie ụkwụ aka nri n'ala.

B. Ịpị ikiri ụkwụ aka ekpe n'ime ala, bulie pelvis elu, na -edebe ahụ ya n'ọdọ mmiri siri ike.

C. Jiri nwayọọ wetuo ahụ gị ala. Nke a mezuru otu rep.

D. Akụkụ ndị ọzọ (nke a na -ebuli ụkwụ) n'oge enyere (ma ọ bụ 30 sekọnd ma ọ bụ nkeji 1).

Ihe omume 5: Jack knives

Ọrụ:ABS

A. Dina n'ala ma ọ bụ bench nwere ụkwụ kwụpụtara ogologo, aka agbatị n'elu isi, mkpịsị aka na -atụ aka na elu ụlọ.

B. Welie ogwe aka gị na mkpịsị ụkwụ gị ka ị na-ebuli ụkwụ n'ogo 45- ruo 90, na-ewepụ ubu n'ala. Weta ogwe aka elu n'elu bọtịnụ afọ ka ahụ dị ka mma jakị.

C. Laghachi azụ n'ala ma ọ bụ bench nwere ụkwụ na aka gbatịpụrụ.

D. Mee ọtụtụ dị ka o kwere mee n'oge enyere (ma ọ bụ 30 sekọnd ma ọ bụ nkeji 1).

Ozugbo ịmegharịrị sekit ahụ ugboro atọ, jide n'aka na ị daa jụụ ma gbatịa maka nkeji abụọ ma ọ bụ atọ ọzọ. Mgbe ahụ ị nwere ike ịlaghachi na ọnọdụ ezumike ka emechaa nke ọma site na mgbatị ahụ n'okpuru eriri gị!

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