I-Kaia FIT Workout Training Workout Imizila yabesifazane

Kuyinto iqiniso elidabukisayo ukuthi izinhlelo eziningi ze-gyms kanye nokuzivocavoca zizwa sengathi zifana namaqembu omfana. Ama-gryts aphethwe ngamaprotheni kanye nama-grimaces akwenzeki ukuba abesifazane bazizwe bewamukelekile, futhi izinyathelo ezihamba phambili eziphezu kwabesifazane abanesibindi abazimisele ukuhamba egumbini lesisindo kunokwanele ukunikeza ngisho nabesifazane abanethemba kakhulu i-heebie-jeebies.

Kodwa, i-newsflash: ama-creepy gyms akuzona isizathu sokudlula ukuqeqeshwa kwakho. Ukuqeqeshwa kwamandla, ikakhulukazi imizila yokuqeqeshwa okusebenzayo eyenzelwe ukusekela ukunyakaza okwenziwe ekuphileni kwansuku zonke, kuyisici esibalulekile ekukhuthazeni impilo yonke. Uma ungafuni ukuchitha isikhathi sakho sokuzivocavoca ekugwemeni ukuxhumana kwamehlo no-Rambo othanda ukuphuma ngaphandle kwesikhala se-squat, kunesixazululo esingcono: Izinhlelo zokusebenza kanye nezindlela zokuzivocavoca eziqhutshwa abesifazane, abesifazane.

1 - Isitayela Senkampu Yokuqeqeshwa Okusebenzayo Okudalwa Abesifazane, Kwabesifazane

I-Kaia FIT iyiyodwa yokusebenza okunempilo yokuphila kanye nokuphila kanye nezindawo ezingu-59 ezifundazweni ezinhlanu (eTexas, California, Nevada, Idaho, naseColorado). Ngokusho kukaKahia FIT Co-Founder, uKristen Loos, inkampani ithi, "Yenzelwe ukuthi iningi labafazi ligijimi. I-Kaia FIT inikeza abahlanganyeli ithuba lokuphila ngokuhamba phambili ngokuzihlinzeka ngamathuluzi adingekayo ukwenza izinqumo ezifundisiwe neziphefumulelwe uma kuziwa ngokudla, ukuqina nokuphila kahle. "

Umsindo omuhle kakhulu, akunjalo? Ngubani ongafuni ukuphila impilo yakhe engcono kakhulu? Noma kunjalo, akuyona incazelo eningiliziwe yokuthi ukusebenza kwe-Kaia FIT empeleni kusebenza kanjani. Lapho ebuzwa, i-Loos yanda, " Ukusebenza kwe- Kaia FIT kuqukethe ukudideka kwemisipha kanye nokunyakaza okusebenzayo , kusiza abahlanganyeli ukuba bashaye imigwaqo njengoba bephishekela imigomo [imfanelo] ngenkathi bethuthukisa umthamo jikelele wokuhlanganyela emisebenzini yansuku zonke. okwenzeka esimweni seqembu. "

Uma usudidekile mayelana nokuthi lawo mazwi asho ukuthini, uLoos waya kuze kube sekunikezeni isampula ye-Kaia FIT esenzelwe abafundi ngokukhethekile. Zama ezimbalwa zokuhamba kwakhe okuthandayo ukuhlola-shayela ukuqeqeshwa ekhaya.

2 - Iplanki Emhlabeni Wonke

Phinda u-4x noma ubambe iplanki ngayinye ngemizuzwana engu-20, uphinde kabili

1. Qala ngeplanethi ephakeme, uqiniseke ukuthi ugcina ingqikithi yakho igxilile futhi izintambo ziboshwe phansi futhi zibambe.
2. Ukushiya isisindo sakho engxeni yakho yesobunxele nomlenze, roll kuze kube yiplanethi yangaphambili ubheke phambili futhi ubambe. Phakamisa ingalo yakho phezulu nomlenze kude nomugqa wakho wendawo yenselele eyengeziwe.
3. Shift isisindo sakho uze ungene eplanini eliphakeme elibhekene nokushayela, ugcine umgogodla oqinile futhi ubambe. Umzimba wakho kufanele udale umugqa oqondile kusuka ezithende kuya enhloko.
4. Bese ususa isisindo sakho esandleni sakho sokunene nomlenze kuze kube yilapho ubhekene nohlangothi olulodwa kwelinye ipeni langaphandle bese ubamba.
5. Buyela eplanini eliphezulu.

I-3 - Triceps Extension

Abadlali be-Kaia FIT basebenzisa amasabhagigi anezinwegwe futhi ahlotshisiwe abizwa ngothando ngokuthi "amasaka esikhwameni." Yenza ngokwakho noma usebenzise i-dumbbell noma i-kettlebell ukuqedela lo msebenzi.

Gcwalisa amaqoqo angu-3 okuphindaphinda ama-15, noma uqedela i- Tabata yamaminithi angu-4 emasekhondi angu-20 asebenzayo, amasekhondi angu-10 aphumula ama round round ayisishiyagalombili. Ungalanda uhlelo lokusebenza lwe-Tabata timer efonini yakho ukugcina ithrekhi yezikhathi zakho.

1. Noma yimile imilenze yakho ububanzi obubanzi, noma endaweni ephakeme ye-lunge (njengoba kubonisiwe). Qinisekisa ukuthi umgogodla wakho uqinile, uvikela umhlane wakho ophansi ngokudweba inkinobho yakho yesisu emgodleni wakho bese udlala isikhumba sakho kancane ngaphansi.
2. Bamba ngaphezulu kwe-sandbag ngezandla zakho ngqo, bese ugoqa izingalo zakho uze ufinyelele cishe nge-degree-degree engama-90. Qinisekisa ukuthi ukugcina izintambo zakho zihlezi eduze nezindlebe zakho.
3. Cindezela phezulu kwesigxobo se-sandbag, ugcine izingalo zakho ezingaphezulu ziqinile njengoba usebenzisa i-triceps yakho ukuphakamisa isikhwama phezulu.

4 - Ngaphakathi nezikwele

Ama-squats angaphakathi naphandle angcono ekwakheni i-glutes eqinile futhi enezela isikhathi se-cardio ekusebenzeni kwakho.

Gcwalisa amasethi amathathu we-15, noma ugcwalise i-Tabata yamaminithi angu-4 emasekhondi angu-20 asebenzayo, imizuzwana engu-10 ihlala emabhokisini ayisishiyagalombili.

1. Qala kusikwele esikhulu esincane futhi ufike phansi. Qinisekisa ukuthi ugcina ifomu elihle le-squat, ngokubuya ngqo, esifubeni, nokugubha emuva. Bamba umgogodla wakho uqinile ukuze uvikele emuva kwakho okuphansi.
2. Phuma, uhlanganise imilenze yakho ndawonye, ​​bese u-squat ufike phansi. Qhubeka ugijima emuva naphambili phakathi kwe-squat ebanzi neyincanyana.