Uma ufushane ngesikhathi , imishini ngisho nesikhala, lo msebenzi uyimpendulo. Lokhu kuvivinya imizuzu engu-10 kuphela ubude futhi kufaka imikhakha ehlukahlukene, ukuzivivinya okuphezulu ukuze inhliziyo yakho ifike phezulu ngaphandle kokugxuma. Yenza lo msebenzi ekhaya noma emgwaqweni wokushisa ama-khalori bese uhlala ulungile.
Ukuqapha
Bheka udokotela wakho ngaphambi kokuzama lokhu okusemandleni uma kukhona ukulimala, izifo noma ezinye izimo.
Izinto ezidingekayo
Akukho
Kanjani
- Yenza izivivinyo zexesha eliphakanyisiwe, enye emva komunye onokuphumula okuncane noma okungekho phakathi
- Yenza isifunda esisodwa ukuze usebenze ngeminithi engu-10 noma kuze kube kasithupha ukuze ube nokuzivocavoca okukhulu kakhulu
- Shintsha noma weqa noma yikuphi ukuzivocavoca okubangela ubuhlungu noma ukungakhululeki. Engeza izikhathi zokuphumula ezengeziwe uma udinga
1 - Isinyathelo sithinta
Kanjani : Ukufudumala ngomzuzu owodwa nge-cardio elula, njenge-step touch. Hamba uhlangothi ohlangothini lwesobunxele, uthathe izingalo phezulu bese uhambisa unyawo olungakwesokudla ngakwesokunxele. Phinda ukunyakaza ngakwesokudla, uhamba ngokushesha futhi ugijimise izingalo ukuze uhlabe inhliziyo. Ungaphinde uthathe izingalo phezu kwekhanda ngamandla.
Ukubuyela emuva / Isethi / Ubude: 1 Iminithi
2 - Izindwangu zomoya
Indlela okuzoyithatha: Thatha ezingeni elilandelayo ngokuma ngesimo esiphezulu nezikhali ngokuqondile. Bend esihlalweni, ungenayo, futhi uthathe ingalo yesobunxele ufike ngakwesokudla. Sukuma bese uphinda ukuhambisa ngakwesobunxele, uya ngokushesha ngangokunokwenzeka. Bhonqa amadolo uma uzizwa ubuhlungu obuya emuva. Phinda ngomzuzu owodwa.
Ukubuyela emuva / Isethi / Ubude : 1 Iminithi
3 - I-Knee Smashes
Kanjani: Ukwandisa izingalo bese uletha idolo elingakwesokunxele futhi uphambene nomzimba ngenkathi uletha izingalo phansi. Buyela ekuqaleni futhi uphinde, uhambe ngokushesha ngangokunokwenzeka ukuze uthole isilinganiso senhliziyo phezulu ngomzuzu owodwa. Phinda ngakolunye uhlangothi ngomzuzu owodwa.
Ukubuyela / Ukusetha / Ubude : 1 Iminithi ngakwesinye icala
4 - Ngaphambi Kick nge Lunge
Indlela yokwenza lokhu: Thatha idolo elifanele futhi unwebe umlenze ekukhaleni okuphambene nesibhamu bese uthatha umlenze owodwa uphinde ungene emlenzeni oqondile lapho uthinta phansi. Phinda ukulandelana kwekhasi eliphansi nokukhawuleka ngomzuzu owodwa bese uphinda ngokulandelana kolunye uhlangothi ngomzuzu owodwa.
Ukubuyela / Ukusetha / Ubude : 1 Iminithi ngakwesinye icala
5 - Izinqola zokubheja
Ungakwenza kanjani : Isikwele phansi bese uhamba ngezandla kuze kube yilapho usendaweni yeplanki. Yenza i-pushup ngamadolo noma izinzwani bese uhamba izandla emuva ku-squat uphinde ume. Engeza ukujula ekugcineni ngokuqina okukhulu. Phinda ngomzuzu owodwa.
Ukubuyela emuva / Isethi / Ubude : 1 Iminithi
6 - Side Side Knee Side Kick
Kanjani : Ngendlela evulekile, ulethe idolo elingakwesokunxele kuze kube ohlangothini ngenkathi uletha umgodi phansi emadolweni. Thatha unyawo olungakwesokunxele phansi bese ususa isisindo emlenzeni wesobunxele ngenkathi ukhahlela eceleni. Phinda ngokushesha ngangokunokwenzeka ngomzuzu owodwa ngakwesokunxele nangomzuzu owodwa ngakwesokudla.
Ukubuyela / Ukusetha / Ubude : 1 Iminithi ngakwesinye icala
Ama-Kicks angu-7
Indlela yokuthi: Ngezingalo eziqaphileyo, u-squat ophansi ngangokunokwenzeka, uthatha izintambo emuva. Njengoba usukuma, phakamisa ngomlenze wesokudla. Phinda ukuhambisa, ukukhahlela ngomlenze wesokunxele. Phinda, ukhethe ukukhahlela ngomzuzu owodwa.
I-Reps / Setha / Ubude: 1 Minute
Phinda sonke isifunda 1 noma izikhathi ezingaphezulu