Ukuzivocavoca Kwasekhaya Kwasebusika

Nakhu ukujima okusheshayo komzimba ogcwele ongakwenza ekhaya okungadingi lutho ngaphandle kwentambo yokugxuma.
Lokhu kuzivocavoca kunokuzivocavoca okuningi kokugxuma ukuze ukushaya kwenhliziyo yakho kukhuphuke ngesikhathi esifushane.Izinzuzo zokugxuma ziningi: kwandisa amandla akho komoyampilo, kuthuthukisa ukulinganisela kwethu, futhi kuqinise inhliziyo yakho.Ubuwazi ukuthi ungashisa isilinganiso samakholori angama-200 kuye kwangama-300 uma weqa intambo imizuzu eyi-15 nje?Akukubi!Le nhlanganisela yokuzivocavoca kwe-aerobic nomsebenzi wokumelana kukusiza ukuthi uthole ukuvivinya umzimba okuphelele ngesikhathi esifushane, ukuze ukwazi ukwenza ukujima kwakho kuqedwe futhi ubuyele ekushayeni ngefosholo indlela yakho yokungena.

Eqa Intambo

Thatha intambo bese ubamba izibambo ngokukhululeka.Ibeke ngemuva kwakho.
Yima emabhola ezinzwaneni zakho umzimba wakho uqondile futhi izindololwane zakho emaceleni akho.(Izihlakala zakho zenza umsebenzi, hhayi izingalo zakho.)
Vula intambo phezu kwekhanda lakho
Njengoba intambo ithinta phansi gxuma phezulu ngakho iya ngaphansi kwezinzwane zakho nezithende futhi ibuyele endaweni yokuqala.

Ukuzivocavoca Amasethi I-Reps Phumula
Eqa Intambo 1 5 amaminithi 45 imizuzwana
Ukuhamba ngamaLunge 4 izinyathelo ezingu-50 30 imizuzwana
Amapulangwe 3 30 imizuzwana 30 imizuzwana
Eqa Intambo 1 5 amaminithi 45 imizuzwana
Amadolo Aphakeme 3 1 iminithi 30 imizuzwana
Ama-Pop Squats 4 25 30 imizuzwana
Amapulangwe e-Spiderman 3 30 imizuzwana 30 imizuzwana
Eqa Intambo 1 5 amaminithi 45 imizuzwana

Ukuhamba ngamaLunge ngeDumbbells

Bamba ama-dumbbell ngobude eduze kwezinhlangothi zakho, izintende zakho zibhekane.
Yima ngendlela enyakazayo unyawo lwakho lwesokudla lube ngaphambili nolunye lwesobunxele ngemuva kwakho.
Yehlisa kancane kancane umzimba wakho, idolo lakho langemuva licishe lithinte phansi.
Yima kancane, bese uphusha ezithendeni zakho ubuyele endaweni yokuma.
Hambisa unyawo lwesokunxele uye phambili, futhi manje unyawo lwesokudla lungemuva kwakho futhi ngokushesha wehlise phansi.Qhubeka uhambe uye phambili ngomugqa oqondile ukuze uthole inombolo enqunyiwe yezinyathelo.

Amapulangwe

Qala endaweni ye-pushup, kodwa goba ezindololwaneni zakho futhi uphumule ezandleni zakho esikhundleni sezandla zakho.
Umzimba wakho kufanele wenze umugqa oqondile ukusuka emahlombe akho kuya emaqakaleni.(Ungaphakamisi isinqe sakho phezulu!)
Ncela esiswini sakho bese ucindezela ama-glutes akho.
Bamba lesi sikhundla inqobo nje uma uqondiswa ngenkathi uqhubeka nokuphefumula.
Ukushintsha—Uma umzuzu owodwa unzima kakhulu lapho uqala, bamba imizuzwana emihlanu bese uphumula imizuzwana emihlanu, uphinda le nqubo uze ufinyelele umzuzu owodwa.Ngaso sonke isikhathi uma uzilolongela lo msebenzi zama ukubamba isikhundla isikhashana phakathi kwekhefu.
Ukuhlukahluka - Ungakwazi futhi ukuphumula ezandleni zakho esikhundleni sezingalo zakho

Amadolo Aphakeme

Yima izinyawo zakho zihlukene ngobubanzi be-hip.Phakamisela idolo lakho langakwesokudla esifubeni sakho.
Shintshela empilweni idolo lakho lesokunxele liye esifubeni sakho.Qhubeka nokunyakaza, ukushintshanisa imilenze ngesivinini esisheshayo.

Ama-Pop Squats

Qala ume izinyawo zakho zihlangene.
Ukugcina i-back back arched, yehlisa umzimba wakho ngokujulile njengoba ungakwazi ukugcina amadolo akho phezu kwezinzwane zakho ku-squat evamile.
Suka ezithendeni zakho bese ugxumela phezulu ngokuqhuma, wehla izinyawo zakho zibe banzi bese wehlela endaweni ye-sumo squat.
Gcina ukugxuma kwe-squat phakathi kwezindawo zomlenze ovulekile novaliwe.
Ukushintsha—ukwenza kube nzima, gxuma esitebhisini.

Amapulangwe e-Spiderman

Qala ngokucindezela phezulu, kodwa goba ezindololwaneni zakho futhi uphumule ezingalweni zakho esikhundleni sezandla zakho.
Umzimba wakho kufanele wenze umugqa oqondile ukusuka emahlombe akho kuya emaqakaleni.(Ungaphakamisi isinqe sakho phezulu!)
Ncela esiswini sakho bese ucindezela ama-glutes akho.
Letha idolo lakho langakwesokudla phezulu futhi ulibhekise ohlangothini, cishe ubude be-hip.
Phendukisa umgogodla wakho ukuze ubheke ngasedolweni lakho.
Buyisela umlenze wakho ukuze uqale isikhundla bese uphinda ngakolunye uhlangothi.


Isikhathi sokuthumela: Mar-26-2021