1 - Umqali Ohambayo Uhamba Nge-Burn Serious From the Fit Body Boot Camp
I-Fit Body Boot Camp iyinhlangano yebhola yamahhashi ye-boot camp ehamba phambili futhi ethandwa kakhulu kunazo zonke emhlabeni, ngamakhulu ezindawo emhlabeni jikelele. Uphawu lomzimba oluyingqayizivele lomkhankaso we-boot luhlanganisa ukuqeqeshwa komuntu siqu kusuka ochwepheshe abanelayisensi, ukusebenza okusemthethweni kwe-Afterburn, kanye nesiqondiso somsoco ukuze kuqinisekiswe imiphumela yokulahlekelwa isisindo. Sonke sisiza abantu ukuba balahlekelwe isisindo futhi benze ushintsho endleleni yabo yokuphila isikhathi eside. Ngaqala le nkampani ngoba ngikholelwa emodeli yeklasi ye-boot nokuthi izuzisa kanjani kokubili amaklayenti nabaqeqeshi. Asifuni nje ukukunika ukudla; sifuna ukukunika amathuluzi wokwakha ikusasa eliphilile.
Lezi zivivinyo ezingu-7 zinkulu kunoma yikuphi abaqalayo abanesithakazelo sokuthola isimo. Ngokuzivocavoca ngalunye uzokwenza imizuzwana engu-40 yomsebenzi bese-ke imizuzwana engu-5 yokuphumula ngaphambi kokushintshela emsebenzini olandelayo. Ukuze uthole imiphumela esiphezulu kufanele uhambe kuzo zonke izifunda izikhathi ezingu-3 ngaphambi kokwenza ukwehlisa okuphansi phansi ekugcineni.
Mayelana noMlobi, i-Bedros Keuilian
I-Bedros Keuilian ngumsunguli kanye noMphathi we-CEO we-franchise ye-Fitness boot camp fastest growing indoor: Fit Body Boot Camp. Ungumxhumanisi ohamba phambili embonini wezokuzikhandla ekukhangiseni, izinhlelo zebhizinisi nentuthuko. Amabhulogi akhe, imikhiqizo, izincwadi kanye nemicimbi ebukhoma kusiza amashumi ezinkulungwane zabaqeqeshi bokuzivocavoca nabanikazi bamabhizinisi emhlabeni jikelele ukwakha izinhlelo eziningi ezinamandla nezinzuzo. U-Bedros uye waboniswa njengomphathi kanye nochwepheshe kwi- Gym Rescue ye-Spike TV, futhi uyaziwa nangokuthi "iGenius Efihliwe" ngemuva kwamagama amaningi amakhulu embonini yezobuciko kubandakanya abaqeqeshi bomuntu siqu abadumile ababoniswa emibonweni ethandwa yithelevishini.
2 - I-Triceps I-Dips
Lo msebenzi ulula ukwenza ekhaya, uthole nje isihlalo noma yini eqinile ukuyisebenzisa. Sasebenzisa ibhokisi leplyo kulokhu. Qala ngokuhlala nebhokisi ngemuva kwakho nemilenze yakho inwetshiwe. Beka izandla zakho ebhokisini bese uphakamisa kuze kube yilapho izingalo zakho ziqondile futhi izithende zakho zikusekela. Kanciphisa kancane kuze kube yilapho izindebe zakho zise-angi-90 degree, ukuphefumula futhi uqinisekise ukuthi i-butt yakho ayithinti phansi. Phindela emuva endaweni yokuqala bese uphinda imizuzwana engu-40.
3 - Phindela emuva
Qala ngokuma ngezinyawo zakho ububanzi be-shoulder. Ukusebenzisa umlenze wakho wesobunxele uzobuyela emuva ukuze imilenze yakho ibenze "V." Kancane kancane, uzoguqa ngamadolo kuze kube yilapho bobabili bengama-degree angama-90 ngedolo lakho lesobunxele cishe becindezela phansi. ukuthi ibhande lakho langaphambili lingayi phambi kwezinyosi, kodwa lihlala lihambisana ne-ankle. Gcina ingqikithi yakho iqinile futhi ubuyele ngqo. Buyela esimweni sokuqala nemilenze eminye imizuzwana engu-40.
4 - Isinyathelo se-Lateral Ups
Omunye umsebenzi olula ukuwenza ekhaya. Thola ithebula eliphansi ungakhathazeki ukuma noma usebenzise izitebhisi endlini yakho uma unayo, noma ungenza lokhu phansi.
Hamba ngezinyathelo ngakwesokunene sakho ngemilenze yakho ububanzi obubanzi. Hamba uye esiteji ukusuka ohlangothini uqondise umlenze wakho wesokudla yonke indlela yokuphuma. Thatha idolo lakho lesobunxele emgqeni ophakeme, uligobe ngecala elingama-90-degree futhi uphonsa izingalo zakho. Phindela emuva esimweni sokuqala kanye nemilenze eminye imizuzwana engu-40.
Zama Ukuzivocavoca Okubanzi Ukusebenzisa Ibhokisi le-Plyo noma Ibhenki >>
5 - Ibhayisikili Abs
Manje ngomsebenzi othile, uzolala emhlane wakho emhlabathini ngemilenze yakho "endaweni ephezulu etafuleni." Amadolo akho kufanele abe ngecala elingama-90 degree. Ukwandisa umlenze wakho wokunene uphume kude nomzimba wakho, uqiniseke ukuthi uwugcina phansi, ngenkathi udonsa umlenze wakho wesobunxele osondelene nomzimba wakho. Ngesikhathi esifanayo sebenzisa i-elbow yakho ehlukile ukuthinta idolo lakho. Ngokushesha uphinde uhambe emuva naphakathi phakathi kwezinhlangothi, uqiniseke ukuthi ugcine umgogodla wakho uqinile imizuzwana engu-40.
6 - Iplanethi yeDynamic
Okulandelayo sizothatha iplanki bese sengeza into encane kuyo. Ukuqala, uzoqala ngamadolo akho emhlabathini futhi izingalo zakho zikusekele njengokungathi usuzoqedela ukuphakamisa emadolweni akho. Ingalo eyodwa ngesikhathi, zihlehlise ezihlangothini zakho, uqiniseke ukuthi ugcine ingaphakathi lakho liqinile futhi liqonde ngqo. Buyela esimweni sokuqala nakwezinye izinhlangothi kumasekhondi angu-40.
Zama Ukuzivocavoca Okuqakathekile Kakhulu >>
Ama-7 aphezulu
Lo msebenzi uzokwengeza i-cardio yakho esimisweni sakho ngenkathi kudla amanoni. Qala ngokuma ngezinyawo zakho ububanzi be-shoulder. Uzoletha idolo elilodwa ukuphakama ukuphakama, ukuguqa ngamadolo nge-angle engama-90 degree. Hlala ukukhanya ezinzwaneni zakho futhi ngokushesha uphume phakathi kwemilenze imizuzwana engu-40, uqiniseke ukuthi uphefumulela ngokujulile kulo lonke umsebenzi.
8 - Abaqhubi bezintaba
Lokhu kungenye indlela yokuzivocavoca kwe-cardio, kubalulekile ukuhlanganisa i-cardio kanye namandla aphezulu okuzivocavoca ndawonye ukuze amafutha ashise kakhulu. Qala esikhundleni sokuqala, uqinisekise ukuthi izingalo zakho nomhlane ziqondile. Letha idolo lakho lokunene libheke esifubeni sakho, uqiniseke ukuthi ukugcina umgogodla uqinile. Manje uzoshintsha imilenze ngokushesha, uqinisekise ukuthi ugcina ifomu elifanele, imizuzwana engu-40.
Ukufuna I-Cardio Engaphezulu? Zama Lezi ziJump Rope Exercises >>
9 - I-Hip Flexors (i-Cool Down)
Ngemuva kokuzivocavoca okuhle kubalulekile ukwenza imishanguzo epholile ukuze unciphise imisipha yakho futhi ugcine igazi ligeleza ezindaweni ezifanele. Lokhu okupholile kuzogxila emigqeni yakho nasezinkalweni zakho. Uzowela phansi emadolweni owodwa ngezandla zakho uphumula emadolweni agugile phambi kwakho. Kancane kancane uzokuthembela phambili, uqonde ngamadolo akho emuva kuze uzizwe ululale phambi komlenze wakho nasesikhathini sokuqhaqha. Bamba imizuzwana engama-30 ohlangothini ngalunye.