Mosebetsi o boima ka ho fetisisa oo u ka o etsang ka Dumbbell e le 'ngoe feela

Litaba

• Dumbbell Crunch
• Leoto la leoto le le leng la Hip
• Tobetsa ka Lihlooho Tse peli
• Khutlela holim'a Lunge
• Liphetoho tsa Russia tse Laoloang
• Ho Hloekisa Squat ka Letsoho le le Leng
• Tlhahlobo bakeng sa

Ua tseba hore motsotso o mpefatsang ha o sa fumane halofo e 'ngoe ea li-dumbbell tsa hau hobane batho ba bang ba itlhakisang ba ikoetlisang ha ba itlhoekise kamora ho beha? (UGH.)

Joale, u ke ke ua tlameha ho ema hore e fihle: U ka fumana boikoetliso ba kickass ka dumbbell e le 'ngoe feela le boikoetliso bona ba potoloho ho tsoa ho setsebi sa boikoetliso Jen Widerstrom (mofumahali ea bohlale ka mor'a phephetso ea rona ea Matsatsi a 40 ea Crush Your Goals Challenge). Boikoetliso bona bo aha palo ea hau ea li-reps mme bo kopanya matla a otlolohileng le matla a 'mele o felletseng hore a se ke a haha ​​​​mesifa feela empa hape a etsa hore pelo ea hau e pompehe. (Ena ke e 'ngoe ea lintho tse ngata tsa koetliso ea potoloho.)

Nahana hore u ikemiselitse ho phephetsa? Tšoara dumbbell 'me u qhekelle. (Ka mor'a moo, leka abs ea hau ka ho ikoetlisa ka thata ka ho fetisisa.)

Kamoo e sebetsang kateng: Sebetsa ka potoloho ea boikoetliso, u phete makhetlo a mararo e le 'ngoe nakong ea seteishene sa pele, e mong le e mong o khutlela ho e' ngoe le e 'ngoe nakong ea sete ea bobeli,' me e mong le e mong o pheta karolo ea 9 nakong ea sete ea boraro.

O tla hloka: Dumbbell ea boima bo mahareng le e boima bo boima

Dumbbell Crunch

A. Robala u shebane le mangole a shebileng siling 'me maoto a le fatše. Tšoara sekoti se boima se otlolohileng sefubeng ka matsoho a phuthetsoe ka sona, menoana ho ea sefahlehong.

B. Exhale 'me u sebelise mesifa ea mpa ho phahamisa hlooho le mahetla fatše. E ka ba lisenthimithara tse 'maloa feela; etsa bonnete ba hore abs ba etsa mosebetsi.

C. Inhale 'me butle-butle theola hlooho le mahetla ho khutlela sebakeng sa ho qala.

Etsa 3, 6, kapa 9 reps.

Leoto la leoto le le leng la Hip

A. Leshano o shebile holimo o khumame ka mangole a shebile siling le lirethe li hatella fatše le menoana e phahamisitsoe. Leka-lekanya dumbbell ea boima bo mahareng ntlheng e le 'ngoe holim'a noka e ka ho le letona, tobetsa letsoho le letšehali fatše, 'me u otlolle leoto le letšehali ho ea hukung e ka pele ea kamore ho qala.

B. Exhale 'me u tobetse serethe se nepahetseng ho phahamisa letheka fatše, u kenye letsoho ho holisa letheka ka holimo, ho boloka leoto le letšehali le phahamisitsoe.

C. Inhale le ho theola letheka butle ho khutlela boemong ba ho qala.

Etsa makhetlo a 3, 6 kapa 9. Pheta ka lehlakoreng le leng.

Tobetsa ka Lihlooho Tse peli

A. Ema ka maoto a bophara ba letheka 'me e' ngoe e boima ea dumbbell e kentsoe holimo ka pele ho sefuba, pheletsong e le 'ngoe letsohong le leng le le leng le litsoeng li supa le ho tiisa likhopo.

B. Exhale ho hatella hlooho ea hlooho, matsoho ka kotloloho mahetleng. Boloka boitlamo ba mantlha 'me u se ke oa lumella likhopo ho hlaha.

C. Inhale le ho theola ka taolo ho khutlela sebakeng sa ho qala.

Etsa makhetlo a 3, 6 kapa 9.

Khutlela holim'a Lunge

A. Ema ka maoto a bophara ba letheka le sethoto ka letsohong le letona. Tšoaea sepakapaka ka lehetla le sireletsehileng ebe u tobetsa holimo, letsoho le shebile pele ka letsoho le pakiloeng ka kotloloho mahetleng ho qala.

B. Ho boloka mokokotlo o kopane, ho hema ho nka mohato o khutlela morao ka leoto le letona, ho theola ho fihlela mangole ka bobeli a theha li-angles tsa 90-degree.

C. Exhale ho hatella ka leoto le ka pele ebe o khutlela boemong ba ho qala, ho boloka mantlha a tšoarelletse mokhatlong oohle.

Etsa makhetlo a 3, 6 kapa 9. Pheta ka lehlakoreng le leng.

Liphetoho tsa Russia tse Laoloang

A. Lula fatše 'mele o otlolohile ka likhato tse ka bang 45, maoto a otlolohile ka mangole a kobehile hanyane, le lirethe li phomotse fatše. Tšoara dumbbell e boima ka lehlakoreng la sefuba ka matsoho ka bobeli ho qala.

B. Ho boloka mokokotlo o tšoarelletse, o potoloha butle butle ka letsohong le letona, o theola sekoti sa lisenthimithara tse 'maloa ho ea fatshe.

C. Khutlela bohareng, ebe u pheta, u potoloha ka lehlakoreng le leng. Ke rep.

Etsa 3, 6, kapa 9 reps.

Ho Hloekisa Squat ka Letsoho le le Leng

A. Ema ka maoto a pharaletseng ho feta bophara ba mahetla, u tšoere sekoti letsohong le letona lipakeng tsa maoto, palema e shebile ka ho le letšehali.

B. Koba mangole hanyane, ebe o atolosa letheka le mangole ka mokhoa o phatlohang ho hloekisa sekoti ho fihlela se le maemong a lehetleng le letona, hanghang o theohele ka tlung.

C. Tobetsa bohareng ba leoto ho ema. Ema motsotsoana, ebe o theola boima ba 'mele tlase lipakeng tsa maoto ho qala karabelo e latelang hanghang.

Etsa makhetlo a 3, 6 kapa 9. Pheta ka lehlakoreng le leng.

Tlhahlobo bakeng sa