Koetliso ena ea Mini-Barbell e tsoang Kelsey Wells e Tla U Qala ka ho Phahamisa Boima

Litaba

• 5-Tsamaea 'Mele o Tletseng oa' Mele oa Mini-Barbell
• Ho bolaoa
• Row-Over Row
• Sumo Squat
• Tobetsa Mahetla
• Triceps Push-Up
• Tlhahlobo bakeng sa

Ha re qala ho bona blogger ea My Sweat Life fitness Kelsey Wells, re ne re amehile haholo ka molaetsa oa hae ho # screwthescale mme re tsepamisa maikutlo linthong tseo ehlileng e leng tsa bohlokoa qetellong ea phetoho ea boikoetliso: bophelo bo botle le thabo. Sebakeng sa ho tiisa palo e sekaleng, Wells o ile a shebana le leeto la hae la ho fumana matla, bokhoni le mamello. Hona joale, joaloka mokoetlisi oa app ea Kayla Itsines, SWEAT, Wells o thusa basali ba bangata ho fetola 'mele ea bona ka ho latela maikutlo a hae a "matla ho feta tekanyo". (Mme o ntse a tsoela pele ho e boloka e le tseleng, a hopotsa basali hore ba be mosa ho bona mme ba se ke ba loanela ho phethahala holong ea boikoetliso.

Lenaneo la hae la PWR (le lenaneo la hae le lecha la PWR 3.0, le kenyeletsang libeke tse 36 tsa ho ikoetlisa ka boima ba 'mele) le bua ka ho betla mesifa le matla-mme botumo ba eona ke bopaki ba hore na ke basali ba bakae ba labalabelang ho nka litekanyo tse boima. (Hobane, joalokaha Wells a bontšitse, mesifa *e* e monate. 'Me ebang baa elelloa kapa che, basali ba bangata ba batlang ho etsa phetoho ea ho theola boima ba' mele ba hlile ba batla ho fumana mesifa, hape.)

Bakeng sa ba sa tsoa qala ho phahamisa litšepe ka matla, Wells o thehile boikoetliso ba 'mele oa mini-barbell ho latela lenaneo la hae le tla u qalisa. Latela hammoho le video ho tseba sebopeho sa hae hantle. (E latelang: Boikoetliso ba 'mele bo tlase ba 4 bo tsoang Kelsey Wells)

5-Tsamaea 'Mele o Tletseng oa' Mele oa Mini-Barbell

Kamoo e sebetsang kateng: Tlatsa li-3-5 tsa li-reps tsa 10-12.

U tla hloka: Mini barbell, e imetsoeng boima bo boima. (Wells o sebelisa lik'hilograma tse 40 ho isa ho tse 60 bakeng sa mini barbell, empa o khothalletsa ho khetha boima boo e leng bothata ba 7/10 bakeng sa hau le ho eketseha ha matla le kholiseho ea hau li ntlafala.)

Ho bolaoa

A. Tšoara tšepe, liatla li shebile 'mele. Ema ka maoto a pharaletse hanyane ho feta bophara ba mahetla kantle le ho khumama hanyenyane mangoleng.

B. Itšetleha ka letheka ho khumamela pele, o lula o otlolohile, o theola barbell ka pele ho lihlaha.

C. Phahamisa 'mele le ho pepeta glute holimo ho khutlela boemong ba ho qala.

Row-Over Row

A. Ema o otlolohile ka maoto mahetla a bophara bo arohane. Tšoara barbell ka pel'a lirope.

B. Koba mangole le 'mele o ka tlase holimo ho ea likhatong tse ka bang 45 ka matsoho a otlolohileng tlase fatše.

C. Ka ho sisinyeha ha sekepe, tlisa boima bo otlolohileng holimo sefubeng 'me u koale mahetla hammoho. Tšoara motsotsoana o le mong 'me u phete. Boloka mpa e tiileng ha u ntse u etsa boikoetliso bona.

Sumo Squat

A. Ema ka maoto a pharaletseng ho feta bophara ba mahetla, menoana ea maoto e ne e le likhato tse ka bang 45, tšepe e phomotse mahetleng.

B. Inhale ho lula lethekeng ka morao le ho theohela ka har'a squat, ho boloka mantlha a tšoarelletse le ho se jele paate.

C. Emisa ka tlaase, ha letheka le lumellana le mangole kapa ha sebopeho se qala ho robeha. Li-shins li lokela ho ba tse otlolohileng 'me mangole a lokela ho latela (empa a fetile) menoana.

D. Exhale ho tobetsa lirethe le bohale ba kantle ba leoto ho ema.

Tobetsa Mahetla

A. Ema ka maoto a bophara ba letheka, mangole a le bonolo, 'me mokokotlo o kopane. Tšoara li-barbell ka pel'a sefuba bophahamong ba mahetla, matsoho a shebile pele le litsoe tse shebileng tlase.

B. Exhale ha u ntse u hatella `` barbell '' ka kotloloho holimo (eseng pele), ka hona, manonyeletso a letsoho a otlolohile ka kotloloho mahetleng le li-biceps li haufi le litsebe. Boloka mantlha e kopane.

C. Khutlisa motsamao e le hore tšepe e latele tsela e ts'oanang ho khutlela sebakeng sa ho qala.

Triceps Push-Up

A. Qala sebakeng se phahameng sa lepolanka ka liatla tse tšesaane ho feta bophara ba mahetla ho arohana, u tšoarelle holim'a barbell. Kopanya quads le core joalokaha eka u tšoere lepolanka.

B. Inhale le ho koba litsoeng ka ho otloloha ho theola 'mele oohle ka nako e le' ngoe ho ea fatše, li-triceps li tiile haufi le likhopo. Khefutsa ha sefuba se le katlase ho bophahamo ba setsoe.

C. Exhale 'me u tobelle liatleng ho sutumelletsa' mele hole le fatše ho khutlela boemong ba ho qala, ho tsamaisa letheka le mahetla ka nako e le 'ngoe.

Tlhahlobo bakeng sa