Emily Skye o Abelana Boikoetliso ba Hae ba 'Mele Bohle bo Hahang mesifa e Mpe

Litaba

• Dumbbell Front Squat
• Dumbbell Curtsey Lunge
• Tobetsa Mahetla
• Mokokotlo oa Biceps
• Renegade Row
• Fenstere e kapele ea koloi Windoweld
• Triceps Kickback ea Bent-Over
• Tlhahlobo bakeng sa

Haeba ha u so palame Terene ea Gains, ke nako ea ho reka tekete. Hohle basali ba ntse ba roala litšepe tse boima, ba haha ​​mesifa e matla le e tsosang takatso, 'me ba bontša bokhopo bo tlisoang ke ho ba matla. (Taba ea bohlokoa: basali bana ba ipakileng ba le matla ba shoele.)

Mokoetlisi Emily Skye (eo u ka mo tsebang ho tsoa ho phepelo ea hau ea Instagram, Litataiso tsa hae tsa 'mele oa F.I.T., kapa joalo ka Moemeli oa Lefatše oa Reebok) ha ho joalo; o bile a bua ka hore na ho eketsa boima ba lik'hilograma tse 28 (ho akarelletsa le sehlopha sa mesifa!) ho entse hore a ikutloe a phetse hantle 'me a thabile ho feta leha e le neng pele. Ha ua tlameha ho nka litšepe tsa Olimpiki kapa hona ho ea haufi le barbell ho fumana litholoana tse tšoanang. (Le hoja u lokela ho e leka ka ho feletseng. Ho phahamisa litšepe tsa Liolimpiki ho na le melemo ena kaofela, ka mor'a moo.) Emily o ile a arolelana matla a hae a matla a ho haha ​​mesifa hohle le ho ba matla haholo.

Tšoara li-dumbbells le limmete, latela mehato e ka tlase, 'me u shebe li-demos tsa hae video - ebe u itokisetsa ho utloa matla. (Ha ho na li-dumbbells? Ha ho na bothata. Leka ho ikoetlisa ka kettlebell bakeng sa boikoetliso bo botle kapa ho chesa boikoetliso bo tlase.)

Dumbbell Front Squat

A. Ema ka maoto a arohaneng ka bophara ba letheka 'me li-dumbbells li lutse mahetleng.

B. Ho boloka li-core li le thata, u khomarela lethekeng ebe mangole ho theohela ka har'a squat e tebileng.

C. Sutumelletsa bohareng ba leoto 'me u cheke menoana e meholo fatše ho kenya li-glute ebe o tobetsa ho ea ema.

Etsa makhetlo a 15 ho isa ho a 20.

Dumbbell Curtsey Lunge

A. Ema ka maoto bophara ba letheka 'me li-dumbbell li phomotse mahetleng.

B. Ka leoto le letona, khutlela morao le ka letsohong le letšehali ho kena ka har'a seaparo sa lesela, o theola ho fihlela lengole le ka pele le theha angle ea likhato tse 90.

C. Tlosa leoto le letona ho khutlela ho qala, ebe u pheta ka lehlakoreng le leng. Tsoela pele ho fapanyetsana.

Etsa makhetlo a 10 ho isa ho a 15 ka lehlakoreng le leng.

Tobetsa Mahetla

A. Ema ka maoto a arohaneng ka bophara ba noka, 'me a kopane 'me a kopane, hlooho e sa nke lehlakore.

B. Tšoara li-dumbbell ka mahlakoreng ka matsoho a shebileng pele, matsoho ka mahlakoreng a nepahetseng, 'me li-triceps li bapile fatše.

C. Tobetsa li-dumbbells holimo ntle le ho notlela matsoho holimo. Butle-butle tlase ho fihlela li-triceps li lekana le lefatše.

Etsa makhetlo a 10 ho isa ho a 15.

Mokokotlo oa Biceps

A. Ema ka maoto bophara ba letheka, glutes le mantlha li kopane.

B. Tšoara li-dumbbells ka pel'a lirope ka manonyeletso a shebileng pele, mahetla a tlase le morao, le litsoeng li notletsoe haufi le likhopo.

C. Ntle le ho sisinya litsoeng, phahamisa li-dumbbells ho fihlela mahetleng, ebe o theola butle butle, o etsa bonnete ba hore o seke oa phahamisa litšepe.

Etsa makhetlo a 10 ho isa ho a 15.

Renegade Row

A. Qala sebakeng se phahameng sa lepolanka u tšoere li-dumbbells tse nang le matsoho a shebileng ka hare le maoto ka bophara ba mahetla. Boloka mokokotlo o sa nke lehlakore ka ho sheba fatše.

B. Rōlela sekhutšoaane se nepahetseng ho fihlela o etsa angle ea 90-degree, ebe o theola butle butle.

C. Pheta ka lehlakoreng le leng, ho pepeta glutes le ho kenya letsoho ho boloka letheka le tsitsitse. Tsoela pele ho fapanyetsana.

Etsa makhetlo a 10 ho isa ho a 15 ka lehlakoreng le leng.

Fenstere e kapele ea koloi Windoweld

A. Robala u shebane fatše, maoto a otlolohile ho ea fihla siling 'me matsoho a phahamise ka mahlakoreng a 45-degree angles. Tobetsa tlase ho khutlela fatše.

B. Hula konopo ea mpa ho leba mokokotlong le maotong a tlase butle ho ea ka ho le letona, u eme pele mokokotlo o theoha fatše.

C. Khutlela boemong ba ho qala, ebe maoto a tlase ka ho le letšehali. Tsoela pele ho fapanyetsana.

Etsa makhetlo a 10 ho isa ho a 15 ka lehlakoreng le leng.

Triceps Kickback ea Bent-Over

A. Ema ka maoto a arohaneng ka bophara ba noka, u tšoere dumbbell letsohong le leng le le leng, matsoho a shebile ka hare. Hanella lethekeng hore u sekamele pele, 'me lehare le tiee le hlooho e sa nke lehlakore.

B. Petetsa mokokotlo o ka holimo 'me u khomarele litsoe ka mahlakoreng, u etse li-angles tsa 90-degree ka forearm le triceps. Squeeze triceps ho otlolla matsoho le ho phahamisa litekanyo holimo le morao.

C. Butle-butle litekanyo tsa boima ba li-angles tse 90.

Etsa makhetlo a 10 ho isa ho a 15.

Pheta potoloho eohle ka makhetlo a 2 ho isa ho a 3.

Tlhahlobo bakeng sa