Video ea pōpo ea Alexia Clark ea 'Mele oa' Mele oa 'Mele oa Dumbbell Workout

Litaba

• Ho potoloha Lefatše Lunge
• Dumbbell Row e nang le Leoto le le leng le phahameng
• Phahamisa Pele le Sumo Squat
• Lunge le Pec Fly
• Glute Bridge e nang le Sesebelisoa sa Lebokose le le leng la letsoho
• Tlhahlobo bakeng sa

Haeba u ka felloa ke mehopolo sebakeng sa boikoetliso, Alexia Clark o u koahetse. The fitfluencer le mokoetlisi o rometse makholo (mohlomong likete?) Ea mehopolo ea boithapollo ho Instagram ea hae. Hore na o batla ho qapa ka TRX, bolo ea meriana, poleiti ea boima, kapa sesebelisoa se seng sa boikoetliso seo u tloaetseng ho se feta, o na le video bakeng sa seo. Haeba ke boithapollo ba 'mele boo u leng ho bona, leka mofuta ona oa boithapollo ba' mele Clark o thehiloe feela bakeng sa Sebopeho. (Kapa nka boima bo le bong 'me u leke boikoetliso bo boima ka ho fetisisa boo u ka bo etsang ka dumbbell e le' ngoe feela.)

Ha u batla ho sebelisa nako ea hau hantle holong ea boikoetliso, potoloho ena ke tsela e bohlale ea ho tsamaea. Lebaka le leng ke hore u ka ipaka ka pel'a sethala sa dumbbell ho fapana le ho lelera jimi le ho emela lisebelisoa tse ling tse tsebahalang hore li lokolohe. Hape, ho itsamaisa ka bobona ke mokhoa o atlehang oa ho koetlisa kaha ba hira mesifa e mengata e fapaneng mme ba sebelisa lifofane tse fapaneng tsa ho sisinyeha. E 'ngoe le e' ngoe ea boikoetliso bona e sebetsa 'meleng le kaholimo. Metsamao e mehlano feela le sete e le 'ngoe ea li-dumbbells (khetha boima bo mahareng lekhetlong lena),' me u tla tsamaea ka ho ikoetlisa ka botlalo moo u ka e etsang kae kapa kae. (E amanang le: Workout ea Pottery ea Kakaretso ea 'Mele ho Romella' Mele oa Hao ho Overdrive)

Kamoo e sebetsang kateng: Etsa boikoetliso bo bong le bo bong bakeng sa palo e bontšitsoeng ea reps.

Seo u tla se hloka: Sehlopha sa li-dumbbells

Ho potoloha Lefatše Lunge

A. Ema ka maoto hammoho. Li-dumbbells tsa sefubelu sefubeng.

B. Tsoela ho le letšehali 'me u khumame lengole le letšehali ho kena ka lehlakoreng le ka lehlakoreng. Li-dumbbell tse tlase li lebile fatše, ebe li kobeha sefubeng. Tloo ka ho ema ka ho hata leoto le letšehali ho ea kopana hantle.

C. Khutlela morao ka leoto la leqele, o khumama mangole ka bobeli hore a khutlele morao ha o ntse o tobetsa li-dumbbells ho leba siling le manonyeletso a potolohang e le hore liatla li shebelle pele.

D. Tlohela ho ema ka ho hata leoto le letšehali ho khutlela ho le letona, u theole li-dumbbells sefubeng le matsoho a potolohang e le hore liatla li shebane le sefuba ho khutlela sebakeng sa ho qala. Pheta mokhoa oa ho sisinyeha bakeng sa li-reps tsohle pele u fetola mahlakoreng.

Etsa 8 reps. Fetola mahlakore; pheta.

Dumbbell Row e nang le Leoto le le leng le phahameng

A. Qala ka leoto le letšehali pele, leoto le letona morao, u shebile thekeng ka yoga lunge. Tšoara dumbbell ka lehlakoreng le leng la leoto le letšehali.

B. Phahamisa li-dumbbell pel'a likhopo, u torole li-dumbbells ka ho toba morao ho ea mola, ebe u theola li-dumbbells.

C. Fetolela boima ba 'mele ho ea leoto le letšehali 'me u khanne ka lengole le letona ho leba sefubeng, ha u ntse u phahamisa li-dumbbell sefubeng, litsoele ka bophara bakeng sa ho hula holimo.

D. Etela morao ka leoto le letona ho ea ho le letšehali ha u ntse u theola li-dumbbells ho khutlela sebakeng sa ho qala. Pheta mokhoa oa motsamao bakeng sa maqhubu ohle pele u chencha mahlakore.

Etsa reps tse 10. Fetola mahlakore; pheta.

Phahamisa Pele le Sumo Squat

A. Ema ka maoto a pharaletseng ho feta bophara ba letheka, menoana e ile ea hlaha hanyane, e tšoere sekoti letsohong le leng le le leng.

B. Phahamisa li-dumbbells ho fihlela matsoho a lekana le lefatše, liatla li shebile fatše.

C. Khanna letheka ka morao 'me u khumame mangole ho squat ha u ntse u theola matsoho.

D. Phahamisa li-dumbbells ho fihlela matsoho a lekana le lefatše. Otlolla mangole ha u ntse u theola matsoho ho khutlela boemong ba ho qala.

Etsa 8 reps.

Lunge le Pec Fly

A. Ema ka leoto le letšehali pele le leoto le letona morao, u tšoere li-dumbbells haufi le hlooho, likhahla li kobehile ka lehlakore la 90-degree.

B. Koba mangole ka bobeli ka tlung ea leqele ha u ntse u tlisa li-dumbbells tse shebaneng ka pel'a sefahleho.

C. Otlolla mangole ka bobeli mme u tlise li-dumbbells haufi le hlooho ho khutlela boemong ba ho qala. Pheta mokhoa oa ho sisinyeha bakeng sa li-reps tsohle pele u fetola mahlakoreng.

Etsa 12 reps. Fetola mahlakore; pheta.

Glute Bridge e nang le Sesebelisoa sa Lebokose le le leng la letsoho

A. Robala fatše, maoto a kobehile, maoto fatše a arohane ka letheka. Tobella fatše ka borokho bo khanyang, li-dumbbells li phahamisetsoa holimo holimo sefubeng.

B. Letheka le tlase tlase ha o ntse o theola setsoeng sa leqele fatše.

C. Tobetsa letheka mme o tlohele dumbbell ho leba siling ka nako e le ngoe. Pheta mokhoa oa motsamao bakeng sa maqhubu ohle pele u chencha mahlakore.

Etsa 12 reps. Fetola mahlakore; pheta.

Tlhahlobo bakeng sa