Haeba u tšoana le rona, uena Google Michelle Obama o hlomela bonyane hang ka khoeli. Leha o ka nahana ho fihlela tlhaloso ea mofuta oo ho hloka mokoetlisi kapa setho sa boikoetliso, re mona ho u joetsa ho seng joalo: U ka betla matsoho a matla le a boreleli hae u sebelisa motsoako oa li-dumbbells tse bobebe le boima ba mmele wa hao.
Ho re thusa ka mosebetsi ona, re ile ra retelehela ho mokoetlisi oa boikoetliso le mothehi oa Xtend Barre , Andrea Rogers eo Instagram e leng ntho ea botle bo susumetsang ). A sebelisa semelo sa hae tantšing, Pilates le barre, Rogers o thehile letoto la likarolo tse tharo tse tletseng li-workouts tsa matsoho tse lebisitsoeng bakeng sa basali tse tla etsa hore li-biceps tsa hau, li-triceps, li-pecs le mahetla a utloe ho chesa ka nako. Qala ka letoto la matsoho a emeng ho futhumatsa mahetla ao. Ka mor'a moo, fetela letotong la li-push-ups tse emeng ho chesa sefuba sa hau. Ebe u phalla ka har'a letoto la matsoho ho hotetsa triceps ea hau le mantlha. Qetellong, tšoara li-dumbbells 'me u leke letsoho la hau lithupelong tse robeli tse setseng bakeng sa matsoho a loantšanang le Mofumahali O ('me u shebahale hantle ka holim'a tanka).
RELATED: Boikoetliso ba Mehato e 10, bo se nang Thepa bakeng sa ho Chesa 'Mele o Feletseng
Boikoetliso ba matsoho a emeng
Bakeng sa lithupelo tse latelang, qala u eme u eme, maoto a hao a arohane le noka, mangole a kobehile hanyenyane 'me a kopane. Ho eketsa letoto lena, Rogers o fana ka tlhahiso ea ho e etsa ha u ntse u lahla mabenkele. Lekotikoti la sopho letsohong le leng le le leng le ka nka metsamao ena e menyenyane, e bonolo ho ea boemong bo bocha.
Mckenzie Cordell1. Waltzing Arms
E sebetsa ka biceps, triceps le mahetla.
* Sebelisa khanyetso ea hau ho kopanya mesifa ea hau le ho atoloha ka menoana ea hau.
Mohato oa 1: Phahamisa matsoho a hao holimo ho ea holimo ho ea bohlano (eo ke lentsoe la ballet bakeng sa liatla tse shebaneng le litsoe tse kobehileng hanyenyane, joalo ka oval).
Mohato oa 2: Bula matsoho a hau ho sebopeho sa V ka holimo, u phunyeletse ka morao ho matsoho a hau. Khutlela qalong.
Mohato oa 3: Tsamaea ka lihlopha tse peli tsa reps tse leshome.
Mckenzie Cordell2. V Tobetsa
E sebetsa ka triceps, deltoids, lats le mahetla.
Mohato oa 1: Phahamisa matsoho a hau holimo ka mokhoa oa V. Fetolela moo matsoho a hao a leng teng e le hore matsoho a hao a shebelle ka ntle.
Mohato oa 2: Tobetsa ka ntle joalokaha eka u sutumelletsa khahlanong le marako a mabeli.
Mohato oa 3: Tsamaea ka lihlopha tse peli tsa reps tse leshome.
Mckenzie Cordell3. Li-Circles tsa Matsoho
E sebetsa mahetleng a hau, maraba, li-biceps le triceps.
Mohato oa 1: Otlolla matsoho a hao ka ho toba mahlakoreng a hao ka matsoho a shebile holimo.
Mohato oa 2: Etsa selikalikoe matsoho a hau pele bakeng sa lihlopha tse peli tsa leshome.
Mohato oa 3: Fetola selikalikoe bakeng sa lihlopha tse peli tsa leshome.
Mckenzie Cordell4. Half Arm Circles
E sebetsa ka biceps, triceps, mahetla le deltoids.
Mohato oa 1: Otlolla matsoho a hao ka ho toba mahlakoreng a hao ka matsoho a shebile holimo.
Mohato oa 2: Hlakola matsoho a hao holimo le tlaase, u lebisa liatla tsa hao fatše ha u ntse u phahamisa, joalokaha eka u hula halofo ea selikalikoe ka letsoho lohle la hao.
Mohato oa 3: Tsamaea ka lihlopha tse peli tsa reps tse leshome.
Mckenzie Cordell5. Pinkie Lifts
E sebetsa ka triceps, biceps le deltoids.
*Ha mesifa ea hao e khathala, mahetla a hao a ka ’na a qala ho nyonyobela ho ea fihla litsebeng tsa hao. Haeba u hlokomela sena se etsahala, lokisa e le hore hlooho ea hao e phahame, mahlo a hao a lebe pele 'me mahetla a hao a phutholohile.
Mohato oa 1: Otlolla matsoho a hao ka ho toba mahlakoreng a hao ka matsoho a hau morao, li-pinki li shebile holimo.
Mohato oa 2: Phahamisa matsoho a hau ho ea siling, u etelle pele ka menoana ea hau ea pinkie.
Mohato oa 3: Tsamaea ka lihlopha tse peli tsa reps tse leshome.
Boikoetliso ba li-push-ups tse emeng
Kopana le motsoala oa lepolanka ea sa tšoseng hakaalo. Bakeng sa lithupelo tse latelang, qala u eme. Tobetsa matsoho a hau leboteng, banister kapa counter, ebe u ema ka menoana ea hau 'me u sekamele pele ho fihlela' mele oa hau o le ka lehlakoreng la 45-degree. Fetola liatla tsa hau ka hare, ho fihlela menoana ea hau e shebane 'me likhahla tsa hau li shebile. Boloka maoto a hao a otlolohile 'me mokokotlo oa hau o kopane.
Mckenzie Cordell6. Wide Elbow Push-Ups
E sebetsa sefubeng, mahetleng le li-biceps.
Mohato oa 1: Boemong bo boletsoeng ka holimo, tobetsa fatše ho fihlela phatla ea hau e ka ba lisenthimithara ho tloha leboteng.
Mohato oa 2: Tobetsa morao ho fihlela matsoho a hao a otlolohile ka ho feletseng.
Mohato oa 3: Tsamaea ka lihlopha tse peli tsa reps tse leshome.
Mckenzie Cordell7. Static Push-Up Tšoara
E sebetsa sefubeng, mahetleng le li-biceps.
Mohato oa 1: Boemong bo boletsoeng ka holimo, tobetsa fatše ho fihlela phatla ea hau e ka ba lisenthimithara ho tloha leboteng.
Mohato oa 2: Tšoara boemo bona ka metsotsoana e leshome.
Mohato oa 3: Phallela boikoetliso bona ka makhetlo a leshome.
Mckenzie Cordell8. Wide Elbow Push-Up Pulse
E sebetsa sefubeng, mahetleng le li-biceps.
Mohato oa 1: Boemong bo boletsoeng ka holimo, tobetsa fatše ho fihlela phatla ea hau e le halofo ea lebota.
Mohato oa 2: U tšoara boemo bona, etsa li-pulses tse nyenyane ka matsoho a hao, u hatelle fatše ka lisenthimithara le ho khutlisetsa inch.
Mohato oa 3: Tsamaea ka lihlopha tse peli tsa reps tse leshome.
Bakeng sa lithupelo tse latelang, fumana sebaka se seholo se lekaneng hore u ka ipeha hantle ka maoto a mane. Haeba u na le matsoho a bonolo, tšoara a matheba a yoga kapa u fallele sebakeng se nang le k’hapete lapeng la hao.
Mckenzie Cordell9. Tricep Dips
E sebetsa ka triceps (duh), sefuba le li-stabilizer tsa mahetla.
Mohato oa 1: Qala ka maoto a mane 'me sefuba sa hao se shebane holimo, matsoho a otlolohile 'me menoana le menoana li shebane le nqa e le 'ngoe.
Mohato oa 2: Etsa hore mokokotlo oa hau o tšoarelle 'me letheka la hao le phahamisetsoe, koba litsoele tsa hau ka hohle kamoo u ka khonang. Tobetsa matsohong a hau ho khutlela sebakeng sa ho qala.
Mohato oa 3 : Phalla ka har'a sehlopha se le seng sa leshome butle-butle (metsotsoana e 'meli ho ea tlaase, metsotsoana e' meli ho phahamisa morao).
Mckenzie Cordell10. Quadruped Plank to Down Dog
E sebetsa ka triceps, mahetla le mantlha.
*Ela ka har'a sehlopha se le seng sa leshome butle-butle. Ha e se e phethiloe, tšela sete e le 'ngoe ea tse leshome ka lebelo le potlakileng.
Mohato oa 1: Qala ka maoto a mane 'me sefuba sa hao se shebane le fatše, matsoho ka tlas'a mahetla a hao ka ho toba. Tšoara menoana ea hau 'me u phahamise mangole a hao e le hore likhahla tsa hau li thekesele hanyenyane ka holim'a fatše.
Mohato oa 2: Phahamisa marako 'me u otlolle maoto a hau ho ntja e shebileng tlase.
Mohato oa 3: Khutlela sebakeng sa ho qala, u boloke mangole a phahamisitsoe.
Mckenzie Cordell11. Quadruped Plank Tšoara ka Pulse
E sebetsa ka triceps, mahetla, mantlha, quads le manamane.
* Tlhokomeliso ea phephetso! Sena se tla etsa hore lebelo la pelo ea hau le pompe.
Mohato oa 1: Qala ka maoto a mane 'me sefuba sa hao se shebane le fatše, matsoho ka tlas'a mahetla a hao ka ho toba. Tšoara menoana ea hau 'me u phahamise mangole a hao e le hore likhahla tsa hau li thekesele hanyenyane ka holim'a fatše.
Mohato oa 2: Ha u ts'oara boemo bona, koba litsoe tsa hau 'me u otle joalokaha eka u etsa mini push-up.
Mohato oa 3: Tsamaea ka lihlopha tse peli tsa reps tse leshome.
Mckenzie Cordell12. Lepolanka le Felletseng le Tobetsa Mahetla a fapanyetsanang
E sebetsa mahetleng a hau, limpa le li-oblique.
* Kopanya maoto a hau le mantlha ho boloka boemo bo nepahetseng ba lepolanka letotong lohle.
Mohato oa 1: Qala ka boemo bo feletseng ba lepolanka, matsoho ka ho toba ka tlas'a mahetla a hao, maoto a phahamisitsoe morao, maoto a le bophara hanyenyane ho feta letheka le arohaneng.
Mohato oa 2: Phahamisa letsoho la hao le letona ho tlanya lehetla la hao le letšehali. Kgutlela fatshe.
Mohato oa 3: Phahamisa letsoho la hao le letšehali ho tlanya lehetla la hao le letona. Kgutlela fatshe. Phallela ka har'a lipompo tsena tsa mahetla tse fapanyetsanang bakeng sa lihlopha tse peli tsa reps tse leshome (tse hlano lehlakoreng ka leng).
MCKENZIE CORDELL13. DUMBBELL HAMMER CURL + KHATELLA LEHETLA LE KOPA
E sebetsa ka biceps, triceps le mahetla.
* U tla e hloka li-dumbbells molemong oa sena! Sebelisa boima leha e le bofe boo u nang le bona, empa haeba u sa le mocha boikoetlisong bona qala ka liponto tse 2 - 5.
Mohato oa 1: Qala ka ho ema, maoto a hao a arohane ka bophara ba mahetla le matsoho ka mahlakoreng a hau, u tšoere dumbbell letsohong ka leng. Fetola liatla tsa hau hore li shebane joalokaha eka u tšoere hamore.
Mohato oa 2: Beha likhahla tsa hau haufi le 'mele oa hau, kobetsa li-dumbbells ho fihla mahetleng a hao, u eme hanyenyane 'me u pete li-biceps tsa hau. Ebe o tobetsa li-dumbbells holim'a hlooho ea hau ho fihlela matsoho a otlolohile.
Mohato oa 3: Ka mokhoa o laoloang, theola litekanyo ka tatellano e tšoanang 'me u phete.
Mckenzie Cordell14. DUMMBELL SEFUBA KHATLA
E sebetsa li-pectorals, deltoids, biceps le triceps.
Mohato oa 1: Robala ka mokokotlo oa hao maoto a otlolohile kapa a kobehile hanyenyane, u tšoere dumbbell letsohong le leng le le leng ho ea ka mahlakoreng a mahetla a hao. Liatla tsa hau li lokela ho shebana le maoto a hau sebakeng sa ho qala.
Mohato oa 2: Tobetsa litekanyo ka holim'a sefuba sa hau, u phahamise litsoe tsa hau ho fihlela matsoho a otlolohile. U se ke ua phunya mokokotlo oa hau. Kopanya mokokotlo oa hau hore mokokotlo oa hau o ka tlase o lule o bataletse fatše.
Mohato oa 3: Tlas'a taolo, khutlisetsa litekanyo fatše butle ho fihlela u feta mahetleng a hao 'me u phete.
Mckenzie Cordell15. MELA E KOPANENG
E sebetsa li-lats tsa hau, maraba, li-rhomboid (ka holimo mokokotlong) le li-cuffs tsa rotator.
Mohato oa 1: Qala ka ho ema, maoto a hao a arohane ka bophara ba mahetla, u tšoere dumbbell letsohong ka leng. Mangole a hao a kobehile hanyenyane 'me mokokotlo oa hao o otlolohile, o ikamahantse letheka ho fihlela torso ea hau e shebile fatše.
Mohato oa 2: Tsamaisa matsoele a hau holimo le morao ka mor'a 'mele oa hau ho fihlela boima bo se bo felile, kapa bo fetile hanyane,' mele oa hau. Kopanya mahare a mahetla holimo, joalokaha eka u leka ho petetsa ho hong pakeng tsa bona.
Mohato oa 3: Ka ts'ebetso e laoloang, butle-butle fokotsa litekanyo ho khutlela sebakeng sa ho qala ebe u pheta.
Mckenzie Cordell16. MOLAO OA KOPANENG + TRICEP KICKBACK
E sebetsa li-lats tsa hau, maraba, li-rhomboids (ka holimo mokokotlong), li-rotator cuffs le triceps.
Mohato oa 1: Qala ka ho ema, maoto a hao a arohane ka bophara ba mahetla, u tšoere dumbbell letsohong ka leng. Mangole a hao a kobehile hanyenyane 'me mokokotlo oa hao o otlolohile, o ikamahantse letheka ho fihlela torso ea hau e shebile fatše.
Mohato oa 2: Koba matsoho a hau ho ea ka lehlakoreng la 90-degree le litsoele tsa hau li le haufi le 'mele oa hau. Phahamisa li-dumbbells holimo le morao, u ntse u itšetlehile ka litsoe, ha u ntse u otlolla matsoho a hao 'me u phahamisa, u kenya li-triceps tsa hau.
Mohato oa 3: Ka mokhoa o laoloang, theola litekanyo ka tatellano e tšoanang 'me u phete.
CHESA BOOT CAMP/SOFIA KRAUSHAAR17. TŠEBELETSO EA POLOKO MORERI
E sebetsa ka biceps le brachialis.
* U tla hloka a bolo ea botsitso molemong oa sena! Etsa bonnete ba hore u na le bolo ea boholo bo nepahetseng letsohong. Haeba u le 5'5 kapa ho feta, khomarela bolo ea 55 cm. Haeba u le 5'6 kapa u le molelele, fihlella bolo ea 65 cm. Haeba u feta 6'0, bolo ea 75 cm ke tsela ea ho tsamaea.
Mohato oa 1: Qala ka mangole, u behe bolo ea botsitso fatše ka pel'a hao. Itšetlehe ka pele, u behe sefuba le mpa hantle holim'a bolo. Iketsetse fatše 'me u tšoare li-dumbbells tse peli.
Mohato oa 2: Matsoho a hao a otlolohile 'me liatla li shebile ka ntle, hatella litsoe ka bolo 'me u kobehe litšepe ho ea mahetleng a hao. Emisa hanyane ka holimo 'me u theole mokokotlo ho fihlela matsoho a hao a otlolohile ka ho feletseng.
CHESA BOOT CAMP/SOFIA KRAUSHAAR18. STABILITY BALL CHEST PRESS LOCOMOTIVE
E sebetsa mahetleng a hau, triceps, pecs le mantlha.
Mohato oa 1: Ho tšoara dumbbell e le 'ngoe letsohong le leng le le leng maoto a hao a bataletse fatše, beha mokokotlo oa hau fatše holim'a bolo, ue behe pakeng tsa mahetla a mahetla. Ho phutha matsoho a hao ka bophara ba litsoe tsa hau ho tlisa litšepe ka bobeli ho ea fihla mahetleng a hau.
Mohato oa 2: Tobetsa sefubeng sa hao ho phahamisa letsoho la hao le letona ho fihlela le otlolohile, u le boloke le lehetleng la hao. Ka potlako e khutlisetse fatše 'me u fetole, u romele letsoho la hao le letšehali holimo. Pheta ts'ebetso ena ka lebelo le laoloang empa le potlakile ho boloka mesifa le ho chesa sefuba.
CHESA BOOT CAMP/SOFIA KRAUSHAAR19. POLOTLO EA BOTSITSO E DULENG LEHETLA KHATELLA
E sebetsa mahetleng a hau, li-deltoids, li-pecs le tsa mantlha.
Mohato oa 1: Fumana boemo bo botle ba ho lula holim'a bolo ea botsitso, u tšoere dumbbell e le 'ngoe letsohong le leng le le leng. Tlisa boima ba 'mele holimo le ho tsoa ho fihlela likhahla tsa hau li le ka lehlakoreng la 90-degree.
Mohato oa 2: Ho kenya letsoho mokokotlong oa hau, tobetsa matsoho ka bobeli ho fihlela a otlolohile ebe butle-butle u li khutlisetsa sebakeng sa ho qala.
CHESA BOOT CAMP/SOFIA KRAUSHAAR20. TŠEBELETSO EA BOTSITSO PUSH-UP
E sebetsa ka li-triceps, li-pecs, mahetla, mokokotlo o tlase, li-quads le mantlha.
* Tlhokomeliso ea phephetso! Ho falla hona ke mohato oa ho nyoloha ho tloha ho sutu-up ea hau e tloaelehileng, kahoo e nke butle 'me u etse li-reps tse ngata kamoo ho ka khonehang ka mokhoa o motle.
Mohato oa 1: Qala ka boemo ba push-up le bolo e tsitsitseng haufi le maoto a hau. Beha litlhōrō tsa maoto a hao holim'a bolo 'me u fetole kamoo ho hlokahalang kateng e le hore' mele oa hau o tsamaee ka tsela e otlolohileng.
Mohato oa 2: Beha likhahla tsa hau li le haufi le sefuba sa hau, lokolla 'mele oa hau o ka holimo fatše' me u hatelle morao ho latela motsamao o tloaelehileng oa ho sutumetsa. E nke butle 'me u tsepamise maikutlo ho fumana sefuba sa hau haufi le fatše kamoo ho ka khonehang.
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