Ọzụzụ ọzụzụ ike maka *Nwanyị ọ bụla*

Ndinaya

• 1a. Àkwà mmiri
• 1b. N'ihu-akụkụ-azụ azụ azụ ngwakọta
• 2a. Ahịrị Ntugharị ikpere ikpere
• 2b. Pịgharịa Commando
• 2c. Ọkara Kneel Reverse Fly
• 3a. Isometric Split Squat
• 3b. Kewaa Squat
• 3c. Otu ụkwụ ikpere ka ịwụli
• 4. Deadlift Ahịrị na Reverse Lunge
• 5a. Squat Push Pịa
• 5b. Ntughari Lunge Biceps Curl
• 5c. Inchworm Push-Up
• Nyochaa maka

Thezọ kachasị mma iji nyefee ~ ime gị siri ike, nwanyị nwere onwe ya ~? Mee ihe na -eme gị obi ike AF. Nke a ngụkọta-ahụ, nwa agbọghọ-ike mgbatị-site n'ikike nke Barry's Bootcamp na Nike Master Trainer Rebecca Kennedy-ga-eme gị mgbatị endorphins elu na gị obi ike ọbụna elu. (Na -esote: ndepụta nke ihe dị egwu 20 na -eme ka ị nwee ume.)

Jide ụfọdụ dumbbells (nke ka njọ karịa), mepee ndepụta egwu mgbatị ahụ nke Beyonce, wee gaa-ụwa agaghị agba onwe ya.

Otu o si arụ ọrụ: Mee mmegharị ọ bụla maka oge ma ọ bụ setịpụ na reps edepụtara. Na ngwụcha, ị ga -agbagharị gburugburu ọkụ ọkụ maka nkeji ise na -enweghị ezumike.

Ị ga mkpa: Otu dumbbells nke na-ajụ ọkara na nke dị arọ yana ngụ oge

1a. Àkwà mmiri

A. Dina ihu ihu n'ụkwụ gị kụrụ n'ala.

B. Pịa ikiri ụkwụ n'ime ala wee bulie ụkwụ si n'ala, na-abata n'ọnọdụ akwa mmiri, na-akpụ ahịrị kwụ ọtọ site na ikpere ruo n'ubu.

C. Sịnye hips ala ala iji kpatụ ala, wee pịaa glute iji bulie azụ ruo na àkwà mmiri.

Tinyegharịa maka 45 sekọnd.

1b. N'ihu-akụkụ-azụ azụ azụ ngwakọta

A. Guzo n'ụkwụ ọnụ na ogwe aka n'akụkụ.

B. Jiri ụkwụ aka nri na -aga n'ihu n'ihu na -ehi ụra n'ihu, na -agbada ruo mgbe apata ụkwụ ihu yiri nke ala. Gbanyụọ ụkwụ aka nri ka ịlaghachi n'ọnọdụ mmalite.

C. Were nnukwu nzọ ụkwụ n'akụkụ iji gbadaa n'ime nri abalị. Gbanyụọ ụkwụ aka nri ka ịlaghachi n'ọnọdụ mmalite.

D. Jiri ụkwụ aka nri laghachi azụ azụ azụ azụ, wedata ala ruo mgbe apata ụkwụ ihu yiri nke ala. Pịa ụkwụ aka nri ka ịlaghachi na ọnọdụ mbido. Nke ahụ bụ 1 rep.

Tinyegharịa maka 45 sekọnd. Tinyegharịa mmegharị 1a na 1b ọzọ.

2a. Ahịrị Ntugharị ikpere ikpere

A. Malite n'ọnọdụ plank dị elu jiri aka na-ejide dumbbells dị arọ. Wedata ala ruo ikpere ka ịmalite.

B. Gaa n'ahịrị dumbbell ziri ezi n'akụkụ ọgịrịga, na-echekwa hips square.

C. Dumbbell ala ala ala ịlaghachi na mbido, wee megharịa n'akụkụ nke ọzọ. Nke ahụ bụ 1 rep.

Mee 12 reps.

2b. Pịgharịa Commando

A. Malite n'ọnọdụ dị elu.

B. Detuo ala n'ikpere aka nri, emesia ikpere aka ekpe, ugbu a na plank dị ala.

C. Pịa nkwụ aka nri n'ime ala, were aka ekpe banye n'ala ka ịlaghachi n'elu osisi dị elu.

D. Mee nkwalite. Nke ahụ bụ 1 rep.

Mee 12 reps, na -atụgharị nke ogwe aka na -eduga.

2c. Ọkara Kneel Reverse Fly

A. Gburu ikpere n'ụkwụ aka nri ya na ụkwụ aka ekpe ya n'ihu, ụkwụ adị larịị n'ala. Jide dumbbell dị arọ na aka nri n'akụkụ ma tụọ ntakịrị n'ihu na azụ dị larịị ka torso dị n'akụkụ ogo 45. Gbatịa ogwe aka ekpe gaa n'akụkụ maka itule.

B. Welie ogwe aka aka nri gaa n'akụkụ ruo n'ịdị elu ubu, ọbụ aka chere ihu ala na ikpere ụkwụ na-ehulata ntakịrị. Jiri nwayọ laghachi na ọnọdụ mbido.

Mee 12 reps. Gbanwee n'akụkụ; kwugharịa. Mee usoro mmega ahụ 2a ruo 2c. Zuru ike maka sekọnd 60.

3a. Isometric Split Squat

A. Guzo na ọnọdụ squat kewara ekewa: ụkwụ aka ekpe n'ihu na ụkwụ dị larịị, na -ahazi na bọl ụkwụ aka nri, na -ejide otu nnukwu dumbbells n'akụkụ.

B. Na-agbada ruo mgbe ikpere abụọ na-ehulata na akụkụ 90-degree na apata ụkwụ n'ihu dị n'ala. Jide ọnọdụ a maka sekọnd 10. Nke ahụ bụ 1 rep.

Mee 12 reps. Gbanwee n'akụkụ; kwugharịa.

3b. Kewaa Squat

A. Guzo na ọnọdụ squat kewara ekewa: ụkwụ aka ekpe n'ihu na ụkwụ dị larịị, na -ahazi na bọl ụkwụ aka nri, na -ejide dumbbells dị arọ n'akụkụ.

B. Ala ruo mgbe ikpere abụọ na-ehulata n'akuku 90-ogo na apata ihu dị ka ala.

C. Pịa n'ime ụkwụ abụọ ka ịlaghachi n'ọnọdụ mmalite.

Mee 12 reps. Gbanwee n'akụkụ; kwugharịa.

3c. Otu ụkwụ ikpere ka ịwụli

A. Guzo n'ụkwụ ọnụ na ogwe aka n'akụkụ. Were ụkwụ aka nri were nnukwu nzọụkwụ laghachi azụ, na-ehulata ụkwụ aka ekpe n'ime nnukwu ume ma na-ebugharị ogwe aka nri gaa n'ihu ịmalite.

B. Gbanwee arọ gaa n'ihu n'ụkwụ aka ekpe wee si n'ala pụta, na-ebugharị ikpere aka nri ruo n'ikpere dị elu ma gbanwee ogwe aka ka ogwe aka ekpe na-aga n'ihu.

C. Jiri nwayọ daa n'ala n'ụkwụ aka ekpe wee laghachi ozugbo.

Mee 12 reps. Gbanwee n'akụkụ; kwugharịa. Mee usoro mmega ahụ 3a ruo 3c. Zuru ike maka sekọnd 60.

4. Deadlift Ahịrị na Reverse Lunge

A. Guzo na obosara obosara ụkwụ ya na ikpere na-ehulata nke ọma, na-ejide dumbbells n'akụkụ.

B. Na -aga n'ihu n'úkwù ruo mgbe anụ ahụ dị ka ala. Ahịrị dumbbells n'akụkụ ọgịrịga, ikpere aka na -atụ aka n'uko ụlọ, wee wedata ala n'ihu shins.

C. Site na azụ dị larịị, bulie toso ma pịa hips gaa n'ihu ka ịlaghachi n'ọnọdụ mbido.

D. Jiri ụkwụ aka nri laghachi azụ azụ azụ azụ, wedata ala ruo mgbe apata ụkwụ ya na ala yiri. Pịa ụkwụ azụ ka ị kwụrụ, na -alaghachi n'ọkwa mmalite. Tinyegharịa, na-eme ntụgharị azụ n'akụkụ nke ọzọ. Nke ahụ bụ 1 rep.

Mee 12 reps. Zuru ike maka sekọnd 60.

BOUOUT ROUND: Tọọ ngụ oge maka nkeji ise. Rụgharịa ihe omume atọ ndị a ugboro ole enwere ike ruo mgbe oge gachara.

5a. Squat Push Pịa

A. Guzosie ike n'ụkwụ obosara karịa obosara úkwù, nnukwu dumbbells kwakọbara n'ubu.

B. Nọdụ ọdụ n'úkwù wee gbuo ikpere n'ala ka ọ gbadaa n'ime squat, na -eme ka isi sie ike ma laghachi azụ.

C. N'otu mmegharị mgbawa, banye n'ụkwụ ka guzoro, na-eji ike pịa dumbbells n'elu.

D. Jiri nwayọ belata dumbbells azụ n'ubu iji laghachi n'ọnọdụ mbido.

Mee 5 reps.

5b. Ntughari Lunge Biceps Curl

A. Guzosie ike n'ụkwụ ọnụ na dumbbells dị arọ n'aka n'akụkụ, ọbụ aka chere ihu.

B. Jiri ụkwụ aka nri laghachi azụ n'ime azụ azụ, na-agbada ruo mgbe apata ụkwụ ihu dị na ala, ebe ị na-atụgharị dumbbells ruo n'ubu, ọbụ aka chere ihu n'ubu.

C. Gbanyụọ ụkwụ azụ ka ịlaghachi n'ọnọdụ mmalite, jiri nwayọ na-agbada dumbbells n'akụkụ. Tinyegharịa n'akụkụ nke ọzọ. Nke ahụ bụ 1 rep.

Mee 5 reps.

5c. Inchworm Push-Up

A. Jikọta ụkwụ ọnụ, ogwe aka n'akụkụ. Hinge n'ihu n'úkwù iji tinye nkwụ n'ala.

B. Na -aga aka n'ihu gaa na stek dị elu. Mee 1 mbuli elu.

C. Gagharịa aka azụ n'ụkwụ, wee guzoro ka ịlaghachi n'ọnọdụ mmalite.

Tinyegharịa, na-agbakwunye otu nkwanye otu oge ọ bụla ruo ihe nkwanye 5. Ọpụ: maka nnọchite nke abụọ, mee mkpọchi abụọ, emesịa pịpị 3, wdg.

Nyochaa maka