1 - Phuma Njengomuntu Wodumo Ekhaya
Ufuna isidumbu sesidumo? Ngomunye umsebenzi onzima nokuzinikezela, ungase ukwazi ukuwuthola. Yikholelwa noma cha, abadume benza imisebenzi efanayo nathi sonke esenzayo. Futhi odumile abaningi basebenzise ama-newbies. Ngakho-ke akuzona ngempela ukhululekile ekuzivocavoca.
Yiqiniso, odumile bangaqasha abaqeqeshi bezochwepheshe, njengo JR Allen. JR uye waqeqesha abaphathi abanezinkanyezi eziphezulu kanye nezinkanyezi ezihlanganisa ukuqopha abadwebi uBridget Kelly, Starshell noMary J. Blige. Uze wamsiza uMary J. Blige ukuthi athole isidumbu esasifaka esithombeni somagazini we-Shape.
Ngako-ke ngabuza JR ukuthi ngabe uzokwenzela yini ukuqeqeshwa. Futhi wakwenza!
2 - Umqeqeshi wamahle JR Allen
Umqeqeshi wezobuchwepheshe JR Allen usebenza nabadumile, kodwa futhi uqeqesha abantu abavamile njengathi. I-JR inikeza ukuqeqeshwa komuntu siqu kanye nezinsizakalo zokuphila kahle ngokusebenzisa inkampani yakhe 2daybefit. Wakhele lokhu kusebenza okulula umzimba umzimba njengendlela enhle yokulahlekelwa isisindo futhi ulungele ekhaya. Uma ukwenza njalo, ungalindela ukubona imiphumela yangempela. Yiqiniso ungase ungabi udumo, kepha ungase ubheke futhi uzizwe njengomunye.
3 - Ukufudumala ngokuzikhandla kwakho
Ukwenza umsebenzi wokudumisa we-JR, kufanele usebenzise ama-dumbbells alula. Azikho izisindo ekhaya? Ayikho inkinga. Mane wenze uchungechunge ngaphandle kwezicathulo, noma sebenzisa amabhodlela amanzi agcwele noma amasobho okudinga ukumelana. Bese ukwandisa kancane kancane isisindo njengoba uzizwa unamandla futhi ufanelekile.
Ukuqeqeshwa kwakho ekhaya kuqala ngokufudumala, bese uhamba ngezigaba ezimbili lapho wenza khona "imijikelezo" eminingi yezivivinyo. Khona-ke uqeda ngokupholisa phansi. Wonke umsebenzi kufanele uthathe imizuzu engaba ngu-30.
Ukwenza lokhu kusebenza komzimba wonke, thola indawo ecacile futhi ekhululekile ifenisha noma ezinye izithiyo. Sebenzisa izithombe njengesiqondiso sokuhamba ngomsebenzi ngamunye ngesimo esifanele. I-JR itusa ukuba usebenzise ingqondo lapho usebenzise. Ungakhathazeki ngokweqile futhi ume uma uzizwa ugula nganoma iyiphi indlela.
Isinyathelo soku-1: Qedela u-5 Minute Dynamic Warm-up
Ukuze ulungise umzimba wakho ukuze wenze umsebenzi omkhulu, yenza lokhu okulandelayo:
4 - Ukuzivocavoca umzimba okuphansi okwenziwe ekhaya
Ukuzivocavoca komzimba wonke womzimba: Ingxenye eyodwa
Ngesikhathi seNgxenye yokuqala ye-Celebrity Home Workout, uqedela izinkambo ezintathu zokuhlanganisa ukusebenzisana: ukushintsha amaphaphu, ukuqhuma kwe-squat, iplanki namapayipi amacala. Lezi zivivinyo zisiza ukushisa amafutha nama-kilojoule ngenkathi ubhala umzimba ophansi nomgogodla. Sebenzisa izincazelo ze-JR nezithombe njengomhlahlandlela wakho wokugcina ifomu elihle kulo msebenzi ngamunye. Ingxenye yokuqala kufanele ithathe imizuzu eyishumi ukuqedela.
- Amaphaphu ahlukile : Hamba phambili nomlenze wesokudla, ugcine umhlane wakho uqonde. Bendza umlenze wakho wesobunxele engxenyeni engama-90 degree. Yenza izikhathi ezingu-15 ngomlenze ngamunye, izinhlangothi ezishintshayo.
- I-squat ihamba: Kusuka endaweni ye- squat gxuma phezulu emoyeni bese ubuyela endaweni ye-squat. Phinda imizuzwana engu-45.
5 - Thola i-Celebrity Abs Ne-Exercise Exercise
Ufuna i-abs yodumo? Ukuzivocavoca kweplanki kungakusiza ukuba uthole. Lokhu okusemqoka okusemqoka okuyisisekelo kuyisisekelo sokudumisa ama-celebrity gyms namaqembu ezempilo ezweni lonke.
Iplanki: Bamba isikhundla seplanethi eziphambili zakho noma ezandleni zakho (uma ukhululekile) Qinisekisa ukuthi umhlane wakho uqondile futhi awukho futhi ugwebu (imisipha ye-butt) inzima. Bamba imizuzwana engu-45.
Ukuzivocavoca kweplanethi kuyindlela enhle yokuqinisa imisipha emzimbeni wakho, kuhlanganise nemisipha yomzimba nengemuva. Uma ungeke ukwazi ukubamba isikhundla semasekhondi angu-45, qala ngo-15 futhi wakhe kusukela lapho.
6 - Sculpt Amadoda Amademoni nge Side Lunges
Lokhu kuvivinya okulandelayo kuzokusiza ukuba udwebe imilenze ekulungele ukukhishwa. I-lunge elihlangothini lisiza ukwakha amathanga akho, amathole akho kanye ne-glutes yakho (ukuphanga kwakho!)
I-side ihlangane nama-curls: Kusuka endaweni yokungathathi hlangothi, phuma ngakwesokudla. Umlenze wesokunxele uqonde lapho amabhande ajika eguqa, kodwa ungaphenduli ngamadolo akho. Izikhali zihlala phansi ngaphesheya kwesilonda sakho sokunene. Cindezela phezulu kusuka emlenzeni wakho wokunene ukuze ubuyele esimweni sokuma futhi wenze i-biceps curl enezingalo zombili. Zama ukusebenzisa izisindo eziyizi-5 -10. Phinda izikhathi ezingu-20 ezishintsha izinhlangothi.
7 - Burn Calories futhi uqinise umzimba wonke
Njengoba uqhubeka ukwenza umdanso wakho wokuzijabulisa, uzokwenza imijikelezo engu-3 yalezi zivivinyo: umugqa weplanki, amadolo aphezulu, ukushintshanisa okuhambayo kanye nokucindezela kwe-squat. Futhi, sebenzisa izithombe zikaJ JR njengomhlahlandlela wakho wefomu elihle. Kufanele kuthathe imizuzu eyishumi ukuqedela lesi sigaba.
- Imigqa yePlank: Qala endaweni yeplanki bese uphendulela ingalo eyodwa emuva ngqo. Gcina umlenze wakho eduze komzimba bese uyithutha u-3- 4 amasentimitha ngaphezulu kunemuva wakho. Gcina umhlane wakho uphawule futhi ungaphenduki ezinqulwini zakho. Uphindaphinda izikhathi ezingu-15, izinhlangothi ezishintshayo.
- Amaqhubu aphezulu : Ukugijima endaweni ngamadolo aphakanyiswe ngangokunokwenzeka ngamasekhondi angu-45. Lokhu kuzophakamisa izinga lenhliziyo yakho futhi kukusize ushise amafutha amaningi nama-khalori.
Lezi zivivinyo ziyokwandisa izinga lakho lenhliziyo futhi ziqinise imisipha emzimbeni wakho wonke.
8 - Amakholomu e-Crunch ahlukile e-Blast Belly Fat
Ukuzivocavoca okulandelayo kubizwa ngokuthi i-alternating crunch. Kuyasiza ukuqinisa nokuchaza imisipha phakathi nohlangothi lwesisu sakho.
I-Crunch Alternative: Kuzodingeka ube phansi kulolu hlelo. Sebenzisa umuthi uma unesandla esisodwa. Qala ngokubeka emuva futhi uhambe endaweni ehluphayo. Amaqhubu amilenze egobile futhi ephansi ahlala ehambisana phansi futhi aphakanyiswe phansi. Phenduka isifuba sakho ukuze ulethe ilungelo elihle emadolweni akho asekhohlo. Khona-ke izinhlangothi ezingezansi. Zama ukungadonsa ikhanda lakho njengoba uhamba kulo mdlalo imizuzwana engu-60.
9 - Inselele ye-Celebrity-style Squat Challenge
Qhubeka Nokusebenza Kwamakhasimende Okuzijabulisa nge-Squat Push Press. Lokhu kuvivinywa okunzima kuyakuphakamisa izinga lenhliziyo yakho futhi kusize ukwakha amandla emzimbeni ophansi nangaphezulu. Kubuye kusize ukwakha imilenze yakho, izinkalo, amathanga namahlombe.
I-Squat push-press : Uzofuna ukusebenzisa ama-5-10 amakhilogremu esisindo kulolu hlelo uma kungenzeka. Qala endaweni ye-squat, ne-glutes yakho ngemuva kwamadolo akho nomhlane wakho ngqo. Zama ukugcina isisindo sakho ezithendeni zakho. Isilayidi esilandelayo sibonisa ukuthi singagcwalisa kanjani lo msebenzi.
10 - Ukuzivocavoca komuntu: Ukuphola phansi
Ukuqedela i-Squat Push Press, phakamisa phezulu kusuka esikhwameni sakho bese ucindezela izingalo zakho ngaphezulu. Cindezela ngokusebenzisa izithende zakho ukuphakamisa izisindo ngqo emoyeni. Njengoba ucindezela kusuka endaweni ye-squat uphinde ususe izithende zakho, cindezela izinsimbi ngokuqondile phezulu emoyeni. Phinda lo msebenzi izikhathi ezingu-15.
Qedela umsebenzi wokudumisa ekhaya odumile ngokupholisa phansi. Yenza i-5-10 imizuzu elula ukulula ukuze ukhululeke umzimba. Isampula esilula singase sihlanganise ukuthinta izinzwane zakho ukuze welula i-hamstring noma ikati / inkomo ibe ezandleni zakho nasemadolweni. Ungasebenzisa futhi i-roller foam ukuze uphumele emuva, emuva kwemilenze namathole.
Siyakuhalalisela ngokuqedela ukuvakasha kwekhaya likaDkt. Allen! Ufuna amathiphu amaningi okufundisa ekhaya? Hlola ukuthi ungaqala kanjani uhlelo lokulahlekelwa kwesisindo ekhaya ukuze uthole ukudla nokusebenzisa izeluleko futhi uxhumane nami kwi-Facebook ukuze uthole iziphakamiso zokudla nsuku zonke, izindlela zokupheka, nokusebenzisa iziqondiso.