Ma ị ka na-amalite, na-achọ ihe ọhụrụ ma ọ bụ dị njikere ịbanye na ya, ntuziaka izu anọ a na-ejikọta ike, cardio na mgbake na-arụ ọrụ maka ọnwa kachasị ike. Iji nye gị mmega ahụ kacha mma mgbatị ahụ ga-enye, anyị pịa Onye nchịkwa WW na onye nkuzi nkeonwe gbaara ama, Bianca Vesco , maka mbinye aka ya mmegharị na stampụ nkwado.
Sofia Kruashaar / Bianca Vesco
Otu esi agbaso atụmatụ ime ụlọ nke izu anọ
Atụmatụ izu anọ a dị mfe ịgbaso yana ịhazi ya site na imewe. Maka ọnwa zuru ezu na nlele, budata ma chekwaa ntuziaka anyị dị n'okpuru.1. Ọkụ na-ekpo ọkụ kwa ụbọchị
Malite mgbatị ahụ ọ bụla (gụnyere ike, cardio na mmetụta dị ala) site na ikpo ọkụ nzọụkwụ anọ a dị mfe. Na-agafe nke ọ bụla na-emegharị ugboro abụọ ruo atọ tupu ịga n'ihu.
2. Mkpokọta-Ike
A na-agbaji ụbọchị ike ọ bụla gaa n'usoro atọ yana mmega ahụ atọ kwa otu (nchịkọta mmegharị itoolu). Mee usoro nke ọ bụla ugboro abụọ tupu ịga n'ihu na nke na-esote ma soro ntule ndị edepụtara n'okpuru dabere na ọkwa ahụike gị ugbu a.
3. OBI OBI
Ụbọchị ntachi obi nke cardio gị bụ ebe ị nwere ike ịmepụta ihe ma dabere na ọdịmma gị. Ọ bụrụ na-amasị gị ịgba ọsọ n'èzí ma ọ bụ na a igwe kwụ otu ebe , ike karịa gị. Ma ọ bụrụ na-amasị gị ịga ije, ahịrị, ije ije, ịnya igwe, igwu mmiri, gọlfụ, igbe, ski, ịgba egwu, igwu egwu tenis ma ọ bụ soro na mmemme ọ bụla na-ebuli ọnụ ọgụgụ obi gị elu ma na-abawanye oriri oxygen gị, na-etinye aka na nkeji 20 kwa ụbọchị wee nweta. emechaa ya.
4. MGBE NDỊ NA-ECHICHE
Chee echiche banyere ụbọchị mmetụta gị dị ala dị ka oge ịgbake ma jiri uche gaa n'ihu. Yoga , Pilates, ịgbatị, ụfụfụ mpịakọta, ije ije, ntụgharị uche na mgbatị ahụ na-agagharị bụ egwuregwu ziri ezi iji nyere aka weghachite ahụ gị ma zere nchekasị ma ọ bụ mmerụ ahụ achọghị.
5. izu ike & mgbake
Nye ndị sneakers gị ezumike ma were ụbọchị a hydrate , mmanụ ụgbọala na zuru ezu naghachi.
Ntutu isi sofiaNke a bụ ihe ị ga-achọ ka ibido:
Nọgidenụ na-agụ maka ntuziaka nzọụkwụ site na otu esi eme mgbatị ike ọ bụla.
GỤKWUO: 20 Arm Workouts maka ụmụ nwanyị, Site na Tricep Dips ruo Curls Nkwusa
Sofia Kraushaar / Bianca VescoỌkụ na-ekpo ọkụ kwa ụbọchị
1. Inchworm Walkouts
Na-eme ka ahụ gị dum kpoo ọkụ.Site n'ọnọdụ guzoro na obere gbagọọ n'ikpere gị, gbanye n'úkwù ma tinye aka gị n'ala. Gaa n'ihu n'aka gị gaa n'ọkwa dị elu. Kwụsịtụ ntakịrị, wee jegharịa aka gị azụ n'akụkụ mkpịsị ụkwụ gị. Jiri nwayọ tụgharịa guzoro ma kwugharịa.
Sofia Kraushaar / Bianca Vesco2. Hip Openers
Na-eme ka ndị na-apụnara gị ihe na-ekpo ọkụ, ndị na-agba ọsọ, gluteus medius na thoracic spain.
Site na ọkwa dị elu, weta ụkwụ aka ekpe gị n'èzí aka ekpe gị. Mee ka ogwe aka ekpe gị dị elu gaa n'uko ụlọ ka ị na-agbagọ azụ azụ gị. Kwuo nku aka gị wee bute aka ekpe gị n'isi ka ị na-agbagọ isi gị ka emeghee. Laghachi na mmalite ma kwugharịa n'akụkụ nke ọzọ.
Sofia Kraushaar / Bianca Vesco3. T Ntụgharị azụ azụ
Na-eme ka ọkpụkpụ azụ azụ gị na-ekpo ọkụ.
Site n'ọnọdụ anọ gbara okpukpu anọ, welie ogwe aka ekpe gị elu gaa n'uko ụlọ wee gbagharịa n'obi / ọkpụkpụ gị. Laghachi na mmalite ma kwugharịa n'akụkụ nke ọzọ.
Sofia Kraushaar / Bianca Vesco4. Jacks na-awụlikwa elu
Na-eme ka ahụ gị dum na-ekpo ọkụ ka ị na-abawanye ọnụọgụ obi gị na oriri oxygen.
Site n'ọnọdụ guzoro ọtọ, wulie elu na obere eriri mgbe ị na-efegharị ogwe aka gị n'elu. Mabaghachi azụ, laghachi azụ n'akụkụ gị wee kwugharịa.
Sofia Kraushaar / Bianca VescoOMUME IKE IKE NKE ARỤ NKE NKE
5. N'ihu Squat
Akwara eji: gluteus maximus na deltoids (ubu)Nzọụkwụ 1: Na-ejide otu dumbbell n'ime obi gị (ma ọ bụ abụọ dị arọ n'ubu gị), gbadaa ala dị ka a ga-asị na ị nọ ọdụ n'oche, na-eme ka ikpere gị kwekọọ na mkpịsị ụkwụ gị oge niile.
Nzọụkwụ 2: Kewaa isi gị wee pịa n'ikiri ụkwụ gị ka ịlaghachi n'ọnọdụ mmalite wee kwugharịa.
Sofia Kraushaar / Bianca Vesco6. Na-ehulata n'ahịrị
A na-eji akwara eme ihe: yinye azụ (anụ ahụ niile na-agba n'azụ gị gụnyere ụmụ ehi, hamstrings, gluteus maximus, latissimus dorsi na erector spinae)
Nzọụkwụ 1: N'iji ntakịrị gbagọọ n'ikpere gị, gbadaa n'ihu n'úkwù gị ka ị na-ejigide ike na azụ azụ. Ijide otu dumbbell n'aka ọ bụla mee ka ogwe aka gị daa n'okpuru gị.
Nzọụkwụ 2: Malite ibuli otu dumbbell n'otu oge site na iweghachite ikpere gị azụ, na-akpụ aru n'akụkụ gị. Mee ka agụba ubu gị obosara na azụ gị kwụ ọtọ. Maka nkwado ndị ọzọ, dobe otu dumbbell ma zuru ike gị n'ihe ndina ma ọ bụ oche.
Sofia Kraushaar / Bianca Vesco7. Ntugharị
Akwara eji eme ihe: pectoralis major (pecs)
Nzọụkwụ 1: Malite n'ọnọdụ plank dị elu na-etinye aka gị ntakịrị na mpụga ubu gị, ụkwụ kwụ ọtọ n'azụ gị.
Nzọụkwụ 2: Wetuo obi gị n'ala ruo mgbe ikpere gị dị n'ogo ogo 45. Pịa ndabere ka ịlaghachi na ọnọdụ mmalite wee kwugharịa.
Sofia Kraushaar / Bianca Vesco8. Alternating Reverse Lunges
Akwara eji: gluteus maximus, quadriceps na hamstrings
Nzọụkwụ 1: Jide otu dumbbell n'aka ọ bụla, jiri ụkwụ aka ekpe gị laghachi azụ ka ikpere aka nri gị na-ehulata, na-agbada ikpere ekpe gị ala n'ala.
Nzọụkwụ 2: Pịa na bọọlụ nke ụkwụ aka ekpe gị ka ịlaghachi n'ọnọdụ mmalite wee kwugharịa n'akụkụ nke ọzọ.
Sofia Kraushaar / Bianca Vesco9. Bicep Curls
Akwara eji: biceps
Nzọụkwụ 1: Malite iguzo n'ụkwụ gị dịtụ mbara karịa ebe ị na-anọpụ iche n'úkwù na obere gbada n'ikpere gị. Na ogwe aka gị n'akụkụ gị, jide otu dumbbell n'aka ọ bụla, ọbụ aka chere ihu.
Nzọụkwụ 2: Rụgharịa n'ikpere aka abụọ ahụ, na-ebulite ihe dị arọ n'ubu gị, wee jiri nwayọọ nwayọọ gbadaa ala ma kwugharịa.
Sofia Kraushaar / Bianca Vesco10. Ududo na-akpụ akpụ
Akwara eji: deltoids na abdominals
Nzọụkwụ 1: Malite n'ọnọdụ plank dị elu jiri aka gị kwụ ọtọ n'okpuru ubu gị, ụkwụ kwụ ọtọ n'azụ gị.
Nzọụkwụ 2: Jikọọ isi gị wee bute ikpere aka ekpe gị ka ọ kpatụ tricep aka ekpe gị. Laghachi na mmalite ma kwugharịa n'akụkụ nke ọzọ.
Sofia Kraushaar / Bianca Vesco11. Romanian Deadlift
Akwara eji: hamstrings, glutes na azụ yinye
Nzọụkwụ 1: Malite iguzo na-ejide dumbbells abụọ n'ihu apata ụkwụ gị na ikpere dị nro na ikpere gị. N'iji azụ dị larịị, na-aga n'ihu n'úkwù ka ị na-ezipụ azụ azụ gị, jiri nwayọọ nwayọọ na-agbadata ọkpụkpụ gị n'ala ruo mgbe ihe dị arọ dị ihe dị ka etiti shin elu.
Nzọụkwụ 2: Jikọọ aka gị na glutes ka ọ gbagote azụ n'ọnọdụ mmalite wee kwugharịa. Debe ihe dị arọ dị ka nso aru gị ka o kwere mee n'oge mmegharị ahụ.
Sofia Kraushaar / Bianca Vesco12. Nnụnụ nnụnụ
Akwara eji eme ihe: ngụkọta ahụ na-elekwasị anya na agbụ azụ
Nzọụkwụ 1: Malite n'ụkwụ anọ niile n'ọnọdụ anọ nwere aka gị ozugbo n'okpuru ubu na ikpere gị kpọmkwem n'okpuru úkwù gị.
Nzọụkwụ 2: N'otu oge welie ogwe aka nri gị ka ị na-agbatị ụkwụ aka ekpe gị azụ n'ahịrị kwụ ọtọ. Jiri nwayọ laghachi na mmalite ma kwugharịa n'akụkụ nke ọzọ.
Sofia Kraushaar / Bianca Vesco13. Kneeling Tricep Extension
Akwara eji eme ihe: triceps
Nzọụkwụ 1: Malite n'ebe ikpere ikpere dị ogologo na-ejide otu arọ n'aka abụọ n'elu isi gị. Site n'ọkpụkpụ na-anọpụ iche, tinye isi gị wee gbadaa ikiaka gị, na-eweda ibu ahụ ala ruo n'olu nke olu gị.
Nzọụkwụ 2: N'ebe kacha ala gị, kpachie triceps gị ka ebuli ibu ahụ laghachi n'ọnọdụ mmalite wee kwugharịa. Debe biceps gị n'akụkụ ntị gị n'oge mmegharị ahụ ka ịzenarị elu.
Sofia Kraushaar / Bianca Vesco14. Glute Bridge
Akwara eji: glutes
Nzọụkwụ 1: Dina ala n'azụ gị ka ikpere gị gbakpuo na ụkwụ gị gbadaa n'ala. Pịa site n'ikiri ụkwụ gị ka ebuli úkwù gị elu n'ala ruo mgbe ikpere gị, úkwù na ubu ga-etolite ahịrị diagonal.
Nzọụkwụ 2: Kwụsịtụ ebe a, wee jiri nwayọọ nwayọọ gbadaa ala ruo ebe mmalite wee kwugharịa.
Sofia Kraushaar / Bianca Vesco15. Single Side Lateral Lunge
Akwara eji: gluteus medius, abductors, adductors na quadriceps
Nzọụkwụ 1: Jide otu dumbbell n'aka abụọ n'obi gị, malite n'ọnọdụ guzoro ọtọ. Na ụkwụ aka nri gị, gbapụ n'akụkụ, na-ehulata ala n'akụkụ akụkụ nke mere na ikpere gị dị n'elu mkpịsị ụkwụ gị na mkpịsị ụkwụ na-eche ihu n'ihu.
Nzọụkwụ 2: Pịa site na ụkwụ gị ka ọ bilie, laghachi n'ọnọdụ mmalite ma kwugharịa n'akụkụ nke ọzọ.
Sofia Kraushaar / Bianca Vesco16. Squat ka ịpịa
Akwara eji: gluteus maximus na deltoids
Nzọụkwụ 1: Na-ejide otu dumbbell n'ime obi gị (ma ọ bụ abụọ dị arọ n'ubu gị), gbadaa ala dị ka a ga-asị na ị nọ ọdụ n'oche, na-eme ka ikpere gị kwekọọ na mkpịsị ụkwụ gị oge niile.
Nzọụkwụ 2: Kwado isi gị wee pịa ikiri ụkwụ gị ka ịlaghachi n'ụkwụ ka ị na-agbatị ogwe aka gị elu n'elu isi gị, na-agbanye ibu ahụ elu. Jiri nwayọ gbadaa azụ ruo ebe mmalite wee kwugharịa.
Sofia Kraushaar / Bianca Vesco17. Plank dọkpụrụ
Akwara eji: mgbidi abdominal na deltoids
Nzọụkwụ 1: Malite n'ọnọdụ plank dị elu jiri ụkwụ gị obosara úkwù ma ọ bụ gbasaa na aka ozugbo n'okpuru ubu gị. Tinye otu dumbbell n'akụkụ gị n'ahịrị na eriri aka ekpe gị.
Nzọụkwụ 2: Jiri aka nri gị rute n'akụkụ ahụ gị ka ị buru ibu ma dobe ya n'akụkụ nke ọzọ, n'ahịrị na ọgịrịga aka nri gị. Tinyegharịa mmegharị a ka ị na-ejigide plank siri ike na-enweghị obere mmegharị na úkwù gị.
Sofia Kraushaar / Bianca Vesco18. Atụgharị Curtsy Lunges
Akwara eji: gluteus medius, abductors, adductors na quadriceps
Nzọụkwụ 1: Jide otu arọ n'aka ọ bụla, malite n'ọnọdụ guzoro ọtọ. Jiri ụkwụ aka nri gị laghachi azụ, na-agafe ụkwụ aka nri gị azụ n'azụ aka ekpe gị ruo mgbe ọ dị ntakịrị n'èzí ikiri ụkwụ aka ekpe gị.
otu esi ewepụ ihe ndọtị afọ ime n'ụlọ
Nzọụkwụ 2: Bụgharịa ikpere abụọ ka ịmalite ngụgụ. Ikpere aka nri gị kwesịrị ịma n'elu ala. Pịa na bọọlụ ụkwụ gị ka ịlaghachi n'ọnọdụ mmalite wee kwugharịa n'akụkụ nke ọzọ.
Sofia Kraushaar / Bianca Vesco19. Eji obi
Akwara eji eme ihe: mọzụlụ pectoral na isi
Nzọụkwụ 1: Dina ala n'azụ gị ka ikpere gị gbadaa na ụkwụ gị kwụ ọtọ n'ala na-ejide otu dumbbell n'aka ọ bụla. Ka ị na-ehulata ikpere gị n'ogo ogo 45, pịa ihe ọ̀tụ̀tụ̀ ahụ ruo n'uko ụlọ ka ị na-edebe ha n'ahịrị n'ubu gị.
Nzọụkwụ 2: Jiri nwayọ gbadaa azụ ruo ebe mmalite wee kwugharịa.
Sofia Kraushaar / Bianca Vesco20. 50 Nọdụ ala
Akwara eji: isi
Nzọụkwụ 1: Dina ala n'azụ gị na ụkwụ gị kwụ ọtọ n'ihu gị, ogwe aka gbatịpụrụ n'elu ụlọ. Na-etinye isi gị, jiri nwayọọ nwayọọ tụgharịa onwe gị gaa n'oche, na-akpụ ụdị L.
Nzọụkwụ 2: Jiri nwayọ tụgharịa gbadaa n'ọnọdụ mmalite wee kwugharịa.
Sofia Kraushaar / Bianca Vesco21. Sumo squat
Akwara eji: gluteus medius, abductors, adductors na quadriceps
Nzọụkwụ 1: Jide otu arọ n'ime obi gị, guzoro ụkwụ gị n'obosara karịa obosara-úkwù ma tụgharịa ụkwụ gị gaa n'ogo ogo 45, na-atụgharị n'úkwù gị n'èzí.
Nzọụkwụ 2: Kwagide úkwù gị azụ ka ọ gbadaa ala, na-eme ka ọkpụkpụ azụ gị kwụ n'ahịrị na ebuli obi gị elu. Ka ị na-ebili elu, gbanye n'ikiri ụkwụ gị iji tinye aka n'apata ụkwụ gị n'ime ma kwugharịa.
Sofia Kraushaar / Bianca Vesco22. Okike
Akwara eji: isi
Nzọụkwụ 1: Dina n'azụ gị na ụkwụ gị kwụ ọtọ n'ihu gị.
Nzọụkwụ 2: Nọdụ ala ka ị na-ebute otu ikpere n'ime obi gị, rute n'aka nke ọzọ gaa n'ụkwụ nke ọzọ. Jiri nwayọ gbadaa azụ ruo ebe mmalite wee kwugharịa. Gbanwee n'etiti iru ụkwụ aka nri na aka ekpe gị site na nọdụ ọdụ ọhụrụ ọ bụla.
Sofia Kraushaar / Bianca Vesco23. Single ụkwụ Deadlift
Akwara eji: hamstrings, glutes na azụ yinye
Nzọụkwụ 1: Guzosie ike n'ụkwụ gị n'obosara, jide otu dumbbell n'aka ọ bụla. Idobe ikpere aka nri gị ntakịrị, ziga ụkwụ aka ekpe gị azụ na elu ka ị na-aga n'ihu n'úkwù, na-eweda ihe dị arọ ruo ihe dị ka etiti shin elu.
Nzọụkwụ 2: Na-akpụ akpụ dị ka seesaw, afanye aka nri gị hamstring na glute ka ebuli gị obi wee wetuo gị ụkwụ aka ekpe, laghachi na mmalite ọnọdụ, na-ekpeghachi n'akụkụ nke ọzọ.
Sofia Kraushaar / Bianca Vesco24. Ubu Pịa
Akwara eji eme ihe: deltoids
Nzọụkwụ 1: Malite n'ọnọdụ kwụ ọtọ na-ejide otu dumbbell n'aka ọ bụla n'ubu gị. Na-edobe obi gị elu na isi ihe nkwado, pịa ihe dị arọ n'elu isi gị ruo mgbe ogwe aka gị kwụ ọtọ.
Nzọụkwụ 2: Jiri nwayọ gbadaa ala wee kwugharịa, na-elegide anya gị n'ihu oge niile.
Sofia Kraushaar / Bianca Vesco25. Nru ububa nọdụ ala
Akwara eji: isi
Nzọụkwụ 1: Dina n'azụ gị wee mee ka ụkwụ gị metụ aka n'etiti etiti gị ka ikpere gị daa n'akụkụ (dị ka ogologo nrukurubụba nọ ọdụ).
Nzọụkwụ 2: Jiri isi gị tụgharịa gaa n'ọnọdụ ọdụ nwere spain na-anọpụ iche. Na-alụso ike ndọda ọgụ, jiri nwayọọ nwayọọ tụgharịa azụ gị azụ n'ala wee kwugharịa.
Sofia Kraushaar / Bianca Vesco26. Single Ụkwụ Curtsy
Akwara eji: hamstrings, glutes na azụ yinye
Nzọụkwụ 1: Malite n'ọnọdụ guzoro ọtọ. Jiri ụkwụ aka nri gị laghachi azụ, na-agafe ụkwụ aka nri gị azụ n'azụ aka ekpe gị ruo mgbe ọ dị ntakịrị n'èzí ikiri ụkwụ aka ekpe gị.
Nzọụkwụ 2: Bụgharịa ikpere abụọ ka ịmalite ngụgụ. Ikpere aka nri gị kwesịrị ịma n'elu ala. Pịa site na bọọlụ ụkwụ gị ka ịlaghachi n'ọnọdụ mmalite ma ọ bụ welie ikpere aka nri gị n'ime draịva ikpere otu ụkwụ. Nhazi ebe a, laghachi na mmalite ma megharịa n'akụkụ nke ọzọ.
Sofia Kraushaar / Bianca Vesco27. Alternating Lateral Lunge
Akwara eji: hamstrings, glutes na azụ yinye
Nzọụkwụ 1: Malite n'ọnọdụ kwụ ọtọ n'etiti ihe mgbatị ahụ gị. Na ụkwụ aka nri gị, gbapụ n'akụkụ, na-ehulata ala n'akụkụ akụkụ nke mere na ikpere gị dị n'elu mkpịsị ụkwụ gị na mkpịsị ụkwụ na-eche ihu n'ihu.
Nzọụkwụ 2: Pịa site na ụkwụ gị ka ọ bilie, laghachi n'ọnọdụ mmalite ma kwugharịa n'akụkụ nke ọzọ, na-atụgharị n'etiti aka nri na aka ekpe.
Sofia Kraushaar / Bianca Vesco28. Ndị na-agbaji okpokoro isi
Akwara eji eme ihe: triceps
Nzọụkwụ 1: Dina ala n'azụ gị ka ikpere gị gbakpuo na ụkwụ gị kwụ ọtọ n'ala na-ejide otu dumbbell na aka abụọ. Gbatịa ibu dị elu n'elu obi gị ka ọbụ aka gị chere ihu.
Nzọụkwụ 2: Kwuo ikpere gị ka ọ gbadaa n'egedege ihu gị, wee kpachie triceps gị iji bulie ibu ahụ laghachi azụ n'uko ụlọ. Na-ejigide ibu ahụ mgbe niile ma kpachapụ anya ka ị na-agbada ma na-ebuli elu.
Sofia Kraushaar / Bianca Vesco29. Lateral Lean
Akwara eji: hamstrings, glutes na azụ yinye
Nzọụkwụ 1: Malite na eriri kwụ ọtọ na mkpịsị ụkwụ gị tụrụ ntakịrị. Dabere n'aka nri gị ka ị na-ehulata ikpere gị wee gbadaa ala.
Nzọụkwụ 2: Pịa site n'ụkwụ aka nri gị ka ịlaghachi na etiti wee kwugharịa n'akụkụ nke ọzọ. Debe ụkwụ gị n'ala n'oge mmegharị ahụ.
Sofia Kraushaar / Bianca Vesco30. Na-eguzo n'elu Tricep Extension
Akwara eji eme ihe: triceps
Nzọụkwụ 1: Malite n'ọnọdụ kwụ ọtọ jiri ụkwụ gị gbawaa úkwù yana gbadaa dị nro na ikpere gị. Jide otu dumbbell n'aka abụọ ma bulie ibu dị elu n'elu isi gị. Site n'ọkpụkpụ na-anọpụ iche, tinye isi gị ma gbadaa ikiaka gị, wedata ibu ahụ na n'olu nke olu gị.
Nzọụkwụ 2: N'ebe kacha ala gị, kpachie triceps gị ma welie ibu ahụ laghachi n'ọnọdụ mmalite wee kwugharịa. Debe biceps gị n'akụkụ ntị gị n'oge mmegharị ahụ ka ịzenarị elu.
Sofia Kraushaar / Bianca Vesco31. Single Arm Ubu Pịa
Akwara eji eme ihe: deltoids
Nzọụkwụ 1: Malite n'ọnọdụ kwụ ọtọ na-ejide otu dumbbell n'aka nri gị n'ubu gị. Ka aka ekpe daa n'akụkụ gị. Na-edobe obi gị elu na isi ihe nkwado, pịa arọ elu n'elu isi gị ruo mgbe ogwe aka gị kwụ ọtọ.
Nzọụkwụ 2: Jiri nwayọ gbadaa ala, na-elegide anya gị n'ihu oge niile. Gbanwee akụkụ ma kwugharịa.
GỤKWUO: 10 mee ka mgbatị ahụ dị jụụ nke nwere ike ime ka mgbatị gị dịkwuo irè