Top 15 agbara ikẹkọ pẹlu dumbbells fun awọn ẹsẹ ati awọn apọju lati FitnessBlender

Ti o ba wa ikẹkọ iwuwo fun awọn buttocks ati awọn ẹsẹ ni ile, lẹhinna gbigba yii jẹ fun ọ nikan! Gba ikẹkọ agbara 15 pẹlu dumbbells lati FitnessBlender ti yoo ṣe iranlọwọ fun ọ ni imunadoko lati ṣiṣẹ lori awọn iṣan ẹsẹ ati awọn buttocks ni ile.

Idaraya fun awọn buttocks ati awọn ẹsẹ lati FitnessBlender kẹhin lati 20 si 60 iṣẹju. Pupọ ninu wọn pẹlu igbona ati hitch, ṣugbọn ti kii ba ṣe bẹ, a ṣeduro fun ọ lati ṣe wọn funrararẹ. Fun apẹẹrẹ, igbona ati hitch lati Kelly ati Daniel:

  • Dara yahttps://youtu.be/iYFKB5fgqtQ
  • Hitchhttps://youtu.be/u5Hr3rNUZ24

Apejuwe naa sọ: Akopọ kukuru ti ikẹkọ, iye akoko idiju fidio lori iwọn kan, wiwa ti igbona ati itutu, atokọ ti awọn adaṣe. Awọn adaṣe ti a kọ ni Gẹẹsi, ṣugbọn awọn yiyan wọn nigbagbogbo jẹ taara:

  • Squat - squats
  • Deadlift – deadlifts
  • Lunge - ẹdọforo
  • Side Lunge ẹgbẹ lunges
  • Curtsy Lunge – akọ-rọsẹ lunges
  • Sumo Squat - squats pẹlu awọn ẹsẹ jakejado yato si
  • Igbesoke ẹsẹ / Igbesoke ẹsẹ - gbigbe ẹsẹ
  • Afara - gluteal Afara
  • Lọ - fo
  • Oníwúrà Rí - awọn ibọsẹ dide

Fun awọn adaṣe iwọ yoo nilo dumbbells (ni awọn ọran toje tun alaga tabi pẹpẹ ipele). Nitoripe iwọ yoo ṣe ikẹkọ ara kekere ati ṣe awọn adaṣe oriṣiriṣi bii squats, lunges ati deadlifts Ni nọmba kekere ti awọn iterations, a le gba awọn dumbbells ti o wuwo lailewu: 5-10 kg (awọn ọmọbirin), 10-15 kg (ọkunrin).

  • Ti o ba fẹ fa awọn iṣan soke, yika awọn buttocks ati ilọsiwaju apẹrẹ ti awọn ẹsẹ rẹ, lẹhinna kopa ninu ikẹkọ ti a dabaa 1-2 ni ọsẹ kan. Maṣe bẹru lati mu bonawọn dumbbells iwuwo lichi - laisi awọn iwọn didara, awọn iṣan ti awọn ẹsẹ ati awọn buttocks kii yoo ni titẹ to.
  • Ti o ba fẹ nipataki lati dinku iye ẹsẹ, o dara julọ lati dojukọ awọn adaṣe plyometric ati cardio ati ikẹkọ agbara fun ara isalẹ lati ṣe kii ṣe nigbagbogbo ju ẹẹkan lọ ni ọsẹ kan.

Ikẹkọ agbara fun awọn ẹsẹ ati awọn buttocks

Ti o ba ni awọn ọran orokun, dagbasoke awọn iṣọn varicose tabi o kan fẹ awọn adaṣe ipa kekere, wo yiyan wa:

Fidio ipa kekere ti oke 18 fun awọn ẹsẹ lati FitnessBlender

1. Ibi Building Lower Ara Workout

  • Iye: Awọn iṣẹju 33
  • Iṣoro: 3
  • Pẹlu igbaradi ati kikan

Awọn adaṣe pẹlu deadlifts, squats ati lunges. Idaraya kọọkan ni a ṣe fun awọn aaya 45, isinmi iṣẹju-aaya 15, tun ṣe adaṣe pẹlu awọn supersets ni awọn eto 2.

adaṣe: Sumo Squat, Awọn ika ẹsẹ Deadlift Ni, Curtsy Lunge, Awọn ika ẹsẹ Deadlift Jade, Ẹgbe Ẹgbe, Deadlift, Mimọ ati Tẹ, Squat, Fifọ Lunge, Yiyan Lunge.

Mass Building Lower Ara Workout - Gbogbo Agbara Workout

2. Kọ Iṣiṣẹ Ibanujẹ: Agbara ati Pilates

Eto naa pẹlu awọn ẹya 2. Ni apakan akọkọ o le wa awọn adaṣe agbara Ayebaye fun itan ati awọn buttocks pẹlu nọmba kekere ti awọn iterations. Kelly nlo dumbbells lati 4 si 10 kg. Ni apakan keji - awọn adaṣe ti Pilates lori Mat laisi ohun elo.

Agbara Awọn adaṣe (3 iyipo: 10, 8, ati 6 atunwi): Squats, Deadlifts, Curtsy Lunge + Igbega Ẹsẹ ẹgbẹ, Titari, Yipada Lunges

adaṣe on awọn Mat lai itanna: Pilates Yiyipada Ẹsẹ Awọn Igbesoke + Awọn Ọpa, Inu Awọn Igbesoke Ẹsẹ + Awọn Pulses, Afara + Dimu.

3. Squats ati Deadlifts: Isalẹ Ara Workout

Ikẹkọ pẹlu awọn oriṣi meji ti awọn adaṣe: squats (Squat) ati deadlift (Deadlifts), bakanna bi awọn iyipada wọn. Eto kika: 45 aaya idaraya , 15 aaya isinmi, 2 ṣeto.

adaṣe: Squats, Deadlifts, Squat Taps, Deadlift to Lunge, Squat + Side Leg Dise, Deadlift Kickouts, Ski Squat Inside Thigh Raise, Deadlift - Awọn ika ẹsẹ In, Sumo Squats, Deadlift - Awọn ika ẹsẹ Jade Oníwúrà Gbe Side Squat, Deadlift.

4. Ni Home Butt ati Thigh Workout

Ikẹkọ naa waye ni ọna kika: Awọn aaya 45 ṣe isinmi iṣẹju-aaya 15. Idaraya tun awọn supersets ni awọn ipele 2. Ipa kekere ti eto naa, ikẹkọ Kelly laisi bata bata.

idarayaDeadlift Ẹsẹ Kanṣoṣo, Ọdọgba Ọdọgbọn 3, Squat Hold & Rock, Curtsy Calf Rase, Weighted Squat Hops, Wide Squat + Side Left Gift, Pistol Assisted, Deadlift + Kickout & Lift, Yiyipada Ẹsẹ Gbe + Awọn Pulses nipasẹ isinmi Backbow Pulses, Marching Afara + Tapa.

5. Gbẹhin apọju ati Thigh Workout fun eniyan ti o gba sunmi awọn iṣọrọ

Idaraya Oniruuru pupọ fun awọn ẹsẹ ati awọn buttocks, eyiti o pẹlu awọn iyipo 6 ti awọn adaṣe 6 ni yika kọọkan. Iwọ yoo ṣe awọn atunwi 10 ti adaṣe kọọkan, nitorinaa iwuwo ti dumbbells le gba diẹ sii (Kelly nlo 5-10 kg). Bakannaa iwọ yoo wa awọn adaṣe plyometric pupọ.

adaṣe: Ipilẹ Squat, Deadlifts, Alternating Reverse Lunge, Jump Squats, Yiyipada Lifts + Pulses, Side Left Lefts, Wide/Sumo Squats, Deadlift - Awọn ika ẹsẹ inu, Curtsy Lunges, Lateral Jumps, Bridge, Front Lefts, Stagger Squat, Deadlift - Toes Jade, Double Pulse Lunges Skip Power, Pilates Side Ẹsẹ Igbega, Sisalẹ Aja Gbe, Ski Squats, Deadlifts – Wide Statance, Side Lunges, Pop Squats, Back Territory, Sumo Squat + Tapa.

6. Brutal Butt ati Thigh Workout

Fun idaraya yii ara isalẹ iwọ yoo nilo alaga tabi igbesẹ giga. Iwọ yoo ṣe awọn atunṣe 8 ti idaraya kọọkan. O yoo ri 4 iyipo 2 idaraya kọọkan yika, tun ni 2 tosaaju. Kelly nlo awọn iwuwo lati 3.5 si 7 kg.

Awọn adaṣe: Awọn squats, Idakeji Igbese Ups, Duro Ups/Aranlọwọ Pistol/Pistol Squat, Yiyan Yiyan Nikan Ẹsẹ Deadlifts, Squat + Yiyipada Lunge, Ẹgbẹ Igbesẹ Up, Deadlifts, Mọ & Tẹ.

7. Isalẹ Ara Agbara Dumbbell Workout

Ikẹkọ pẹlu awọn adaṣe Ayebaye 9 fun awọn ẹsẹ ati awọn buttocks fun awọn atunwi 10 fun adaṣe kọọkan.

adaṣe: Nikan Ẹsẹ Squat, Deadlift, Side Lunge, Titari, Fa, Squat, Rase Calf, Alternating Lunge, Igbesẹ Ups, Bulgarian Split Squat, Sumo Squat.

8. Ni Agbara Ile ati Pilates Butt ati Thigh Workout

Ninu eto yii fun awọn ẹsẹ ati awọn buttocks iwọ yoo wa awọn adaṣe agbara 5 pẹlu dumbbells ati awọn adaṣe 5 ti Pilates. Awọn adaṣe ti wa ni ṣe pẹlu supersets. Kelly nlo awọn iwuwo lati 3.5 si 5 kg

idaraya: Side Squat pẹlu Curtsy, Awọn gbigbe Ẹsẹ ẹgbẹ, Squat, Nikan Ẹsẹ Afara Yiyipada Pistol Lunge Pistol, Igbesoke Ẹsẹ inu, Deadlift, Yiyipada Ẹsẹ Ẹsẹ, Igbesẹ Nipasẹ Lunge, Pada Teriba.

9. Isalẹ Ara Agbara fun Ibi

Ikẹkọ agbara fun awọn iṣan ẹsẹ ati awọn buttocks. Pẹlu awọn eto 3 ti awọn atunwi 8 fun adaṣe kọọkan.

Awọn adaṣe: Awọn apanirun, Igbega ẹsẹ, Awọn ẹdọforo ẹgbẹ, Igbesoke Ẹsẹ inu, Squats, Igbega ọmọ malu, Yiyan Lunges/Awọn ẹdọforo fo (Opo Ṣeto kan).

Agbara Ara Isalẹ fun Mass - Iṣẹ adaṣe Ile Gbẹhin fun Ibi Ara Isalẹ

10. Ti o dara ju Butt Workout lati Kọ a ikogun ati ohun orin thighs

Fun idaraya yii, ara isalẹ iwọ yoo nilo ipilẹ-igbesẹ kan. Iwọ yoo wa awọn iyipo 5 ti awọn adaṣe, eyiti a tun ṣe ni awọn ipele 2. Kọọkan idaraya ti wa ni ṣe 10 igba.

idaraya: Ski Squats, Curtsy Lunges, Deadlifts, Jump Squats, Alternating Clean & Press, Yiyipada Lunges, Igbesẹ Igbesẹ, Igbesẹ ẹgbẹ, Awọn afara, Ẹsẹ Mu Kneeling + Pulses.

11. Isalẹ Ara: Butt ati Thigh Workout

Ikẹkọ agbara yii fun awọn itan ati awọn buttocks pẹlu awọn adaṣe 7 eyiti a tun ṣe fun awọn eto 2. Kọọkan idaraya ti wa ni ṣe 10 igba.

adaṣe: Lunges, Deadlifts, Squats, Side Lunges, Oníwúrà ji, Ẹsẹ ji, Afara.

12. Brutal Butt & Thigh Workout - Ju silẹ Bi Squat!

Idaraya naa pẹlu awọn iyipo 5 ti awọn adaṣe 2, tun ṣe ni awọn ipele meji. Kọọkan idaraya ti wa ni ṣe 2 igba. Ni ipilẹ o n duro de awọn squats, okú ati awọn ẹdọforo. Kelly nlo dumbbells 10-5 kg.

adaṣe: Ibile Squats, Deadlifts, Ski Squats, Deadlifts ika ẹsẹ inu, Sumo Squats, Deadlifts ika ẹsẹ ita, Curtsy Lunges, Ẹgbẹ ẹdọforo, Fo Squats, Lateral fo.

13. Gbẹhin apọju ati Thigh Workout fun Yika Gbe apọju

Ninu adaṣe yii pẹlu awọn adaṣe Ayebaye fun awọn buttocks, kii ṣe pẹlu dumbbells nikan, ṣugbọn lori ilẹ. Ninu idaraya kan iwọ yoo nilo ibujoko tabi alaga.

Awọn adaṣe: Awọn apanirun, Awọn squats, kettlebell Swings, Ṣe iwuwo Igbese Soke, Gbigbọn ẹsẹ O ga, Double Tẹẹrẹ yiyipada Awọn ẹdọforo, mọ ati Tẹ, Curtsy Lunge, Lọ Squats.

14. Butt ati Thigh Workout fun a tobi apọju

A kukuru idaraya fun awọn glutes. Pẹlu awọn ẹgbẹ 5 ti awọn adaṣe 2 ni ẹgbẹ kọọkan. Iwọ yoo ṣe awọn atunṣe 10 ti adaṣe kọọkan, iwuwo dumbbells, o le mu diẹ sii.

adaṣe: Deadlifts, Squats, Yiyipada Long Lunges, Ski Squats, Sumo Squats, Cross Over Lunges, Squat Jumps, Power Skips, Prone Bent Leg Raise Pulses, Bridges.

15. Isalẹ Ara Toning Workout

Ninu ikẹkọ iwuwo yii fun awọn itan ati awọn buttocks o ni lati ṣe awọn ẹgbẹ 5 ti awọn adaṣe. Ikẹkọ jẹ TABATA: idaraya iṣẹju-aaya 20, isinmi iṣẹju-aaya 10, awọn isunmọ 8 fun adaṣe kọọkan. Idaraya kan (Igbẹhin Hops) - plyometric.

Awọn adaṣe: Awọn squats, Awọn apanirun, Igbẹhin Hops, Idakeji Awọn ẹdọforo, Flutterkicks, Oníwúrà ji, Sumo Squats, Russian Twists, Crossover Lunges, Back ọrun.

Wo tun:

Lati ohun orin ati mu awọn iṣan pọ si, Awọn ẹsẹ ati awọn glutes, Pẹlu awọn iwuwo, ikẹkọ agbara

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