Shape Studio: Phahamisa Mokhatlo At-Home Matla Circuits

Litaba

• Potoloho ea Matla a 'Mele o tlase
• Beha 1: Lebokose la squat + Borokho bo Phahameng ba Leoto
• Seta 2: Ho phahamisa Hip-Side + Ho bua leshano
• Beha 3: Split Squat + Leoto le le leng la Hip Thrust + Pulse Squat
• Sehlopha sa 4: Setsi sa Moea sa Kneeling Tabata
• Potoloho ea Matla a 'Mele o Holimo
• Beha 1: Push-up + Lateral Raise
• Beha 2: Sesole sa Sesole + se lutse ka morao
• Beha 3: Row-Over Row + Bradford Press + Prone Pull
• Seta 4: Biceps Curl + Bench Dip
• Tlhahlobo bakeng sa

Hopola palo ena: reps tse robeli. Hobane'ng? Ho latela thuto e ncha ho Journal of Strength and Conditioning Research, ho rera boima boo u ka bo etsang feela ka makhetlo a robeli ka sete ho etsa hore ho matlafatsa le ho betla ha hao ho etsoe ka potlako. Ha e le hantle, se khethollang sephetho seo u se fumanang ho bophahamo ba hau ke bophahamo ba koetliso, kapa boima ba 'mele boo u bo phahamisang bo eketsehile ka palo ea reps le ho o beha.

Thutong, batho ba ikoetlisang bencheng ba hatelloa habeli ka beke ka molumo o tšoanang oa koetliso: li-reps tse 'nè tse boima bakeng sa lihlopha tse supileng, li-reps tse robeli tse itekanetseng bakeng sa lihlopha tse' nè, kapa li-reps tse 12 tse bobebe bakeng sa lihlopha tse tharo. Lihlopha tsohle li ile tsa tiisa mesifa ea tsona ea sefuba ka ho lekana, empa lihlopha tsa batho ba bane le ba robeli li ile tsa fumana matla a maholoanyane - 'me ba qetellang ba ile ba qeta halofo ea nako ba le bencheng joalo ka ba phahamisang boima. (E amana: Melemo e Meholo ea bophelo bo botle le bophelo bo botle ba ho phahamisa litekanyo tse boima)

Kaofela re ile ra tlameha ho ba le boqapi kaha boikoetliso ba 'mele bo ne bo se na meeli. Mokoetlisi oa matla Dylan Schenk o tseba seo hantle haholo. Boutique ea hae ea boikoetliso ba 'mele, Lift Society e Los Angeles, e na le litlelase tse sebelisang boima bo felletseng le li-barbell - leha ho le joalo Schenk o ile a tlameha ho fetolela seo ho eng kapa eng eo batho ba nang le eona lapeng ho latela mekhoa ea hae ea ho phallela.

O re: "Haeba u se na litekanyo tsa ho phahamisa chelete eo u e phahamisang, sepheo sa hau beke e 'ngoe le e' ngoe ke ho fihlela li-reps tse ngata nakong e latellanang ea nako." Ka mantsoe a mang, u sutumelletsa boikoetliso ba hau holimo ka ho eketsa reps sebakeng sa liponto.(Kapa, ​​mona ke mokhoa o bohlale oa ho sebelisa lihlopha tsa khanyetso ho etsa boima bo boima lapeng.)

Schenk e thehile Shape Studio Workout video ea morao-rao ka sepheo se tšoanang, kahoo o ka matlafatsa ho sa natsoe hore na o na le boima bo bokae. Li-circuits tsa hae tse peli tse nyane li arotsoe ka 'mele o kaholimo le o tlase, li etsoa ka matsatsi a fapaneng, ka liphetoho tsa ho etsa hore e' ngoe le e 'ngoe e be thata le ho feta.

O re: "Ka tsela eo, o khona ho fumana molumo o mong oa koetliso." Sebakeng sa ho lula kantle ho letsatsi kamora ho ikoetlisa ka botlalo, o ka koetlisa halofo e thata joalo ka ha e mong a hlaphoheloa. Qala ka ho tsamaea ka tlase.

Kamoo e sebetsang kateng:Tsamaea ka 'ngoe bakeng sa nako e bontšitsoeng. Pheta sete e 'ngoe le e' ngoe makhetlo a 3 ka kakaretso pele u fetela ho e 'ngoe.

O tla hloka:Sehlopha sa li-dumbbells tse boima bo mahareng le setulo se tiileng kapa benche e ka bang bolelele ba lengole.

Potoloho ea Matla a 'Mele o tlase

Beha 1: Lebokose la squat + Borokho bo Phahameng ba Leoto

Lebokose la Squat

A. Ema ka maoto a bophara ho feta bophara ba noka, menoana e totobalitsoe ka likhato tse ka bang 45, ka pel'a setulo kapa benche. Tšoara dumbbell e boima ka lehlakoreng la sefuba ka matsoho ka bobeli.

B. Ho boloka sefuba se le selelele, lula lethekeng ho theohela ka tlung, ho tlanya setulo ho setulo kapa bencheng.

C. Tobetsa bohareng ba leoto ho ema, u petelletsa li-glutes holimo. Pheta metsotsoana e 45.

Borokho ba Glute bo Phahamisitsoeng ka Leoto

A. Robala u shebane fatše u behe lirethe holim'a setulo kapa bencheng ka bophara ba noka 'me u khumame ka ho toba holim'a letheka, u kobehile ka lehlakoreng la 90-degree.

B. Tobetsa ka har'a lirethe ho phahamisa letheka fatše, u penya glutes.

C. Letheka le tlase ho ea fatše. Pheta metsotsoana e 45.

Pheta sete makhetlo a 3 ka botlalo.

Seta 2: Ho phahamisa Hip-Side + Ho bua leshano

Tempo Deadlift

A. Tšoara sekoti letsohong le leng le le leng ka pela letheka, liatla li shebile lirope ka maoto a bophara ba letheka.

B. Ho nka metsotsoana e mene ho etsa joalo, butle hinge thekeng ka mangole a kobehile hanyane ho theola li-dumbbells ka pela mahlaseli.

C. Ho nka motsotsoana o le mong ho etsa joalo, pepeta glutes le ho kopanya marapo ho khutlela ho emeng, ho boloka botšo bo bataletse le molala bo sa jele paate ha o sisinyeha. Pheta makhetlo a 10.

Ho phahamisa Hip-Side

A. Qala ho robala ka letheka le letona fatše, 'mele o tšehelitsoe holim'a setsoe se nepahetseng le mangole a phuthetsoe 'me a kobehile ka likhato tse 90.

B. Tšoara letheka 'me u phahamise letheka fatše, u phahamise leoto le ka holimo holimo kamoo ho ka khonehang ha u ntse u le kobile.

C. Letheka le tlase ho ea fatše. Pheta ho fihlela o hloleha (aka ho fihlela o sa khone ho etsa rep e ngoe). Fetola mahlakore; pheta.

Pheta sete makhetlo a 3 ka botlalo.

Beha 3: Split Squat + Leoto le le leng la Hip Thrust + Pulse Squat

Arola Squat

A. Qala ka leoto le le leng le katolositsoeng morao le khumame ka mangole, maoto a phomotse a bataletse holim'a setulo kapa benche. Tšoaea leoto le leng pele ka lisenthimithara tse 12, u tšoere li-dumbbells letsohong le leng le le leng ka pel'a letheka.

B. Koba leoto le emeng hore le theohele ka tlung, 'me le shebe menoana ka menoana.

C. Tobetsa ka leoto le emeng ho khutlela ho qala. Pheta metsotso e 1. Fetola mahlakore; pheta.

Leoto la leoto le le leng la Hip

A. Beha mahetla moeling oa setulo kapa benche ka maoto a bataletseng fatše a khumame ka likhato tse 90. Tšoara sekoti se tšekaletseng letheka, 'me u phahamise leoto le le leng fatše.

B. Letheka le tlase tlase, o ntse o le sephara ebile o sebetsa kahare, ebe o tobetsa leoto le sebetsang ho phahamisa letheka ebe o khutlela ho qala.

C. Pheta metsotso e 1. Fetola mahlakore; pheta.

Pulse Squat

A. Tšoara dumbbell e otlolohile ka pel'a sefuba ka matsoho a mabeli, u eme ka maoto a pharalla hanyenyane ho feta ho arohana ha noka.

B. Ka tlase ho squat ho fihlela lirope li batla li lekana le fatše.

C. Tobetsa maotong ho phahamisa letheka ka lisenthimithara tse 6 ntle le ho ema ka botlalo.

D. Tlase ho lirope ho bapisa hape. Tsoela pele ho phunya motsotso o le mong.

Pheta sete makhetlo a 3 ka botlalo.

Sehlopha sa 4: Setsi sa Moea sa Kneeling Tabata

A. Qala halofo ea ho khumama fatše ka dumbbell letsohong ka lehlakoreng le le leng le leoto le ka pele. Tobetsa holim'a hlooho ea dumbbell kahoo e kaholimo ho lehetla ka kotloloho.

B.Ho etsa hore mokokotlo o koalehe, fihla ka lehlakoreng le leng ho ea fatše, u kobehile letsoho ho otla setsoe fatše haeba ho khoneha. Lula u shebile dumbbell ka nako eohle, u lumella lehetla hore le tsamaee e le hore dumbbell e fihle ka ho toba siling ka linako tsohle.

C. Butle-butle phahamisa torso ho khutlela ho qala. Tsoela pele metsotsoana e 20.

Pheta makhetlo a 3 ka botlalo.

Potoloho ea Matla a 'Mele o Holimo

Beha 1: Push-up + Lateral Raise

Sututsa

A. Qala ka boemo bo phahameng ba mapolanka fatše, u theohele ka mangole ha ho hlokahala.

B. Bend litsoeng morao ka likhutlo tse 45 ho theola sefubeng ho ea fatshe, ho emisa ha matsoho a kobehile ka likhato tse 90.

C. Tobetsa sefubeng hole le fatše ho khutlela ho qala. Pheta metsotsoana e 45.

Phahamisa Phahameng

A. Ema o ts'oere sekoti letsohong le leng le le leng ka mahlakore, maoto a ipatile ka bophara le mangole a kobehile.

B. Ka motsamao o liehang le o laoloang, phahamisa li-dumbbells ho ea mahlakoreng ho fihlela boemong ba mahetla, ho boloka matsoho a otlolohile ka likhahla li kobehile butle.

C. Lits'oants'o tse tlase tse nang le taolo ea ho khutlela ho qala. Pheta metsotsoana e 45.

Pheta sete makhetlo a 3 ka botlalo.

Beha 2: Sesole sa Sesole + se lutse ka morao

Khatiso ea Sesole

A. Ema ka maoto a bophara ba letheka, u tšoere sekoti letsohong le leng le le leng se betliloeng ka bophahamo ba mahetla.

B. Ho nka motsotsoana o le mong ho etsa joalo, tobetsa li-dumbbells ka holim'a lihlooho hore li be kaholimo ho mahetla.

C. Ho nka metsotsoana e 4 ho etsa joalo, theola li-dumbbells butle ho khutlela ho qala. Pheta makhetlo a 10.

A Lutse Back Back Fly

A. Qala ho lula setulong kapa bencheng maoto a bataletse fatše, o tšoere sekoti letsohong le leng le le leng. Hinge torso pele ka hona e batla e ts'oana le fatše, e boloka mantlha e sebetsa 'me e bataletse. Lumella li-dumbbells ho fanyeha haufi le maoto a tlase.

B. Phahamisa matsoho a otlolohileng (empa a sa notleloa) ho ea ka mahlakoreng ho fihlela a lumellana le mahetla, a phunyeletsa mokokotlo o ka holimo.

C. Li-dumbbell tse tlase haufi le maoto a tlase ho khutlela ho qala. Pheta ho fihlela ho hloleha (aka ho fihlela u sa khone ho etsa rep e 'ngoe).

Pheta sete makhetlo a 3 ka botlalo.

Beha 3: Row-Over Row + Bradford Press + Prone Pull

Row-Over Row

A. Ema ka maoto a bophara ba letheka le mangole a kobehile, a tšoere sekoti letsohong le leng le le leng ka mahlakore. Hinge pele joalo torso ke hoo e ka bang ka 45-degree angle.

B. Li-dumbbells tse holimo li nyoloha lethekeng, li penya ka morao holimo.

C. Li-dumbbells tse tlase ho khutlela ho qala. Pheta metsotso e 1.

Bradford Press

A. Qala ho ema ka maoto ka bophara ba hip-width le dumbbell letsohong le leng le le leng le phunyeletse bophahamong ba mahetla, li-dumbbells ka pel'a lehetla.

B. Ho nahana hore li-dumbbells li kopantsoe - joalokaha eka ke li-barbell - phahamisa li-dumbbells holimo, ka morao, le tlase, joalokaha eka ho tsamaisa barbell ho tloha ka pele ho hlooho, holimo, le ka morao hlooho.

C. Pheta mokhatlo o tsoelang pele ho khutlela ho qala. Pheta metsotso e 1.

Ho hula hangata

A. Qala ho ema ka maoto bophara ba letheka, mangole a kobehile butle. Hinge pele kahoo torso e batla e tšoana le fatše. Phahamisa matsoho pele e le hore li-biceps li be haufi le litsebe 'me liatla li shebile fatše.

B.Ho sinyetsa mokokotlo o kaholimo, hula litsoeng ho ea lethekeng.

C. Eketsa matsoho ho khutla ho qala. Pheta metsotso e 1.

Pheta sete makhetlo a 3 ka botlalo.

Seta 4: Biceps Curl + Bench Dip

Mokokotlo oa Biceps

A. Qala ho ema ka maoto a bophara ba letheka le sekoti letsohong le leng le le leng ka mahlakore, liatla li shebile kahare.

B. Li-curl dumbbells li nyolohela mahetleng, manonyeletso a potolohang kahoo liatla li shebile ka pele ho mahetla.

C. Butle-butle li-dumbbells ho khutlela ho qala. Pheta metsotsoana e 45.

Benche Dip

A. Lula pheletsong ea setulo kapa bencheng u kentse liatla matsohong, menoana e leketlile ka pele le maoto a bataletse fatše. Phahamisa letheka setulong kapa bencheng mme u fetele pele hore li leketlile ka pele.

B. Koba litsoe ka likhato tse ka bang 90 ho theola letheka ka pel'a setulo.

C. Squeeze triceps ebe o tobetsa liatleng ho holisa matsoho le ho khutlela ho qala. Pheta metsotsoana e 45.

Pheta sete makhetlo a 3 ka botlalo.

Tlhahlobo bakeng sa