Ukusebenza okuphumelelayo kwe-Cardio ye-Workout ye-Gym-Free

I-Froggy ihamba

Kungakhathaliseki ukuthi uyengezela lokhu ekupheleni kokuzivocavoca kwakho noma ukuwasebenzisa ukuqeqeshwa kwesifunda, ukuqhuma kwefroggy kuyisimo sokunyakaza okukhulu futhi indlela enhle yokwenza inhliziyo yakho ikhawule ngesikhathi esifushane.

Ukuzivocavoca kakhulu okuzokwenza ngcono amandla omzimba wakho ophansi nokukhuthazela kwe-cardio ngenkathi kukusiza ukuthi ushise amakholori amaningi. Engeza umzuzu owodwa we-frog ugijima izikhathi eziningana kulokhu okuvame ukuvuthwa kwe-cardio ukufaka amandla noma wengeze ekusebenzeni kwakho uma ufushane ngesikhathi kodwa ufuna ukusebenza kanzima.

Uma amadolo akho ekukhathaza, ungaqhubeki phansi kuze kube phansi.

1. Ngamamitha asohlangothini lwe-hip-width, u-squat kuze kube phansi, ubeke izandla zakho phansi phambi kwakho.
2. Ekuqhumeni okuqhuma, faka ama-glutes, quads, nezintambo zakho ukuze uphakamise phansi, uphume emoyeni.
3. Njengoba ugxuma, thepha izithende zakho bese uthatha izandla ngemuva kwekhanda noma phezulu emoyeni.
4. Izwe ngamadolo aguqe ukuvikela amalunga bese ubuyela emuva esikhwameni sakho ukuze ulungele ukuqhuma okulandelayo.
5. Phinda u-10-20 froggy ugijima, uphinde, uphinde uphinde, uma uthanda.

2 - ama-Burpe

Ama-Burpe yi-operation abaningi bethu abakwazi ukukhumbula ngokucacile kusuka ekilasini le-gym esikoleni esiphakeme.

Lokhu kuvivinya okunzima kuyakhunjulwa ngoba isebenza wonke umzimba futhi uthola isilinganiso senhliziyo esikhathini esifushane kakhulu.

Ukuhamba kulula kodwa kuyinselele kakhulu enhliziyweni, emaphashini nasemzimbeni. Kuyinto enhle ukungena ekusebenzeni kwakho kwe-cardio njalo ukwengeza amandla nokusebenza ngamandla akho, ubuciko, nokukhuthazela.

1. Hamba ngezinyawo mayelana ne-hip-width ngaphandle bese ugijima phansi, ubeke izandla zakho phansi phambi kwakho.
2. Enyakatho yokuqhuma, gxuma izinyawo ngemuva kwakho ukuze uphelele, ezandleni nasezinzwaneni zomzimba onomgwaqo oqondile.
3. Yenza izinyathelo ezintshontsheni noma amadolo (lokhu kuyakhethwa futhi yenezela kancane kancane).
4. Masinyane gxuma izinyawo ukuze uqale, ume uphinde uphinde ubuyele ku-10-15 emuva noma imizuzwana engu-30-60.
5. Engeza ama-burpe ekusebenzeni kwakho okuvamile ukuqhuma okukhulu kakhulu noma ukuwahlanganisa nezinye izinyathelo ze-cardio ukuze uthole ukuqeqeshwa okufutshane, okujulile.

3 - Abagibeli bezintaba

Abagibeli bezintaba yizinto eziphambili, ezisebenzayo zokuzivocavoca ezizokwenza inhliziyo yakho ishade futhi yengeze ngamandla ekusebenzeni kwakho.

Lokhu kuhamba kuzokwakha ukukhuthazela komlenze futhi kukusize usebenze ngobuciko futhi, okwenza kube umzimba omkhulu. Uma ungakaze uzame lokhu kuthutha, thatha isikhathi sakho futhi ukhululeke kuwo nge-reps kancane. Uma uzizwa ungakhululekile noma ubuhlungu, gwema lo msebenzi.

Uzodinga amandla amaningi esiqalo kulokhu kuthutha, kanye nokukhuthazela komzimba okuphezulu.

1. Qala endaweni yokubamba ngezandla nezinzwane, ubuyele emuva futhi ungabambeli.
2. Thatha idolo elifanele ngqo esifubeni, uphumule unyawo phansi.
3. Hamba uphinde ushintshe izinyawo emoyeni, ulethe unyawo olungakwesokunxele futhi unyawo olunene emuva.
4. Qhubeka ukushintshanisa izinyawo ngokusheshisa njengoba wena ungakwazi ngokuphepha ngamasekhondi angu-30-60.
5. Engeza lokhu kokuhamba ekupheleni komsebenzi wakho we-cardio ovamile wokuthuthukisa, noma wenze izikhathi ezimbalwa phakathi nokuzivocavoca kwakho noma nini lapho ufuna ukufaka amandla noma ukuxuba izinto.
6. Ukuze uguqule, faka izandla zakho ngesiteji, yesikhulumi noma i-BOSU Balance Trainer (ohlangothini lwaphansi).
7. Okunye okunye ukugijima ngamadolo ngaphakathi nangaphandle kunokuthinta izinzwane kuze kube phansi bese ushintsha izinyawo emoyeni.

4 - i-squat ihamba

Ukuhamba kwe-Squat kuyindlela enhle yokwengeza amandla ekusebenzeni kwakho futhi ukwandise izinga lokushaya kwenhliziyo.

Lokhu ukuvivinya okuphambili okuwumthelela ophezulu , ngakho-ke ukuvikela amalunga akho ngokufika ngamadolo athambile.

Uma umthelela ukhulu kakhulu, ungahamba ngaphandle kokugxuma. Uma ungakaze uzame lokhu kuthutha, thatha isikhathi sakho futhi ukhululeke kuwo nge-jumps encane. Uma uzizwa ungakhululekile noma ubuhlungu, gwema lo msebenzi.

1. Qala ngezinyawo mayelana ne-hip-distance eceleni futhi uhlanganyele umgomo.
2. I-Squat ephansi ngangokunokwenzeka, uthinte phansi ngezandla zakho uma unamandla. Qinisekisa ukuthi uthumele izintambo emuva ukuze ugweme ukubeka ingcindezi enkulu emadolweni.
3. Gxuma phezulu ngangokunokwenzeka, ugoqa izingalo phezulu.
4. Hlala emuva ngamadolo athambile ku-squat yakho bese uphinda imizuzwana engu-30-60.
5. Engeza lokhu kokuhamba ekupheleni komsebenzi wakho we-cardio ovamile wokuthuthukisa, noma wenze izikhathi ezimbalwa phakathi nokuzivocavoca kwakho noma nini lapho ufuna ukufaka amandla noma ukuxuba izinto.

5 - Ukuqhuma amaJacks esitebhisini

I-jacking jacks inkulu, kodwa ukungeza isinyathelo kuyindlela enhle yokwengeza ukuqina nobukhulu bezinsipho. Lokhu kushukumisa umthelela ophezulu, ngakho-ke ukuvikela amalunga akho ngokufika ngamadolo athambileyo.

Ungase ufune ukuqala ngesinyathelo esisezingeni eliphansi kakhulu uma uzama lokhu kokuhamba okokuqala. Uma uzizwa ungakhululekile noma ubuhlungu, gwema lo msebenzi.

1. Hamba phambi kwesiteji noma ipulatifomu bese uqaqa esitebheni ngezinyawo zombili.
2. Yehla emuva phansi, noma wehla phansi uma ukugxuma kukuzwa kungaphephile noma kungakhululekile.
3. Yenza i-jack jumping phansi futhi, ngemva kokuba uphinde uqhume izinyawo ndawonye, ​​gxumela emuva esiteji.
4. Qhubeka ukushintshanisa ukugxuma kwisiteji nesigxuma. imizuzwana engu-30-60.
5. Engeza lokhu kokuhamba ekupheleni komsebenzi wakho we-cardio ovamile wokuthuthukisa, noma wenze izikhathi ezimbalwa phakathi nokuzivocavoca kwakho noma nini lapho ufuna ukufaka amandla noma ukuxuba izinto.
6. Ukuze ushintshe, yenza ama-jack jumping phansi noma usebenzise isinyathelo esiphansi. Ungase futhi ugijime esimweni esinqunyiwe, unyawo olulodwa lushaya isinyathelo nje ngaphambi komunye, okwenza ukuthutha kancane.

6 - Izintambo zezinyosi ezineziqu

Amathonti enzwane amnandi kakhulu ekwandiseni amandla nokuthuthukisa ikhwalithi. Uma ungakaze uzame lokhu kuthutha, thatha isikhathi sakho futhi ukhululeke kuwo nge-taps kancane ngaphandle kweqa. Uma uzizwa ungakhululekile noma ubuhlungu, gwema lo msebenzi.

Khumbula ukuthi ungakwenza lokhu ngaphandle kwesinyathelo noma ungathinta noma yikuphi into eqinile njenge-BOSU noma isinyathelo esiphansi esitebhisini.

1. Yima phambi kwesinyathelo noma yesikhulumi.
2. Thinta izinzwane ezifanele kwesinyathelo, gxuma uphinde uguqule izinyawo phakathi nomoya, uthinte uhlangothi lwesokunxele uye esiteji.
3. Qhubeka ukushintshanisa amathompi onyosi ngokushesha futhi ngokuphepha ngangokunokwenzeka ngamasekhondi angu-30-60.
4. Engeza lokhu kokuhamba ekupheleni komsebenzi wakho we-cardio ovamile wokuthuthukisa, noma wenze izikhathi ezimbalwa phakathi nokuzivocavoca kwakho noma nini lapho ufuna ukufaka amandla noma ukuxuba izinto.

7 - Ohlangothini oluya eceleni lwe-Jumping Lunges

Uma ufuna umzimba omzimba wonke owenza isilinganiso senhliziyo yakho phezulu, eceleni kwamaphaphu ohlangothini uzokwenza ubuqili.

Ungenza lokhu kuthutha ngokugxuma ukwengeza amandla amaningi, kodwa ukwenza ngaphandle kokuqaqa kuzosebenza futhi.

Gcina i-abs yakho yokuzibophezela ukuze uvikele umhlane wakho, futhi uma uzwa ubuhlungu obubuhlungu, gwema ukuthinta phansi.

Uma ungakaze uzame lokhu kuthutha, thatha isikhathi sakho futhi ukhululeke kuwo nge-reps kancane. Uma uzizwa ungakhululekile noma ubuhlungu, gwema lo msebenzi.

1. Thatha umlenze wesokudla ohlangothini njengoba uphonsa ibhande langakwesobunxele, uphendulela umzimba ngakwesobunxele emzimbeni womgijimi. Thinta iminwe efanele phansi, uma ungakwazi.
2. Masinyane gxuma phezulu ukuze uhambise izinyawo emoyeni bese uhlala ngakwesokudla, uthinta isandla sokunxele phansi.
3. Qhubeka ushintshana izinhlangothi kumasekhondi angu-30-60.
4. Engeza lokhu kokuhamba ekupheleni komsebenzi wakho we-cardio ovamile wokuthuthukisa, noma wenze izikhathi ezimbalwa phakathi nokuzivocavoca kwakho noma nini lapho ufuna ukufaka amandla noma ukuxuba izinto.

8 - I-squat ejele idlula

Nakuba kufana ne-squat, i-squat eboshiwe igxila kakhulu ekugxilweni, okwenza lokhu kube ukuvivinya umzimba okukhulu kwe-cardio.

Ngokubeka izandla ngemuva kwekhanda nokugxilisa phambili phambili, ufaka i-abs nangemuva, okuyinto enzima inselelo.

Lokhu ukuvivinya okuphambili okuwumthelela ophezulu, ngakho-ke ukuvikela amalunga akho ngokufika ngamadolo athambile. Uma umthelela ukhulu kakhulu, ungahamba ngaphandle kokugxuma.

Uma ungakaze uzame lokhu kuthutha, thatha isikhathi sakho futhi ukhululeke kuwo nge-jumps encane. Uma uzizwa ungakhululekile noma ubuhlungu, gwema lo msebenzi.

1. Qala ngezinyawo ebanzi kanye nezandla ngemuva kwekhanda.
2. I-squat ephansi ngangokunokwenzeka, thatha i-torso kancane phambili ngaphandle kokugoqa ngemuva.
3. Gxuma phezulu ngangokunokwenzeka, ukugcina izandla ngemuva kwekhanda.
4. Hamba ngamadolo athambile bese uphinda imizuzwana engu-30-60.
5. Engeza lokhu kokuhamba ekupheleni komsebenzi wakho we-cardio ovamile wokuthuthukisa, noma wenze izikhathi ezimbalwa phakathi nokuzivocavoca kwakho noma nini lapho ufuna ukufaka amandla noma ukuxuba izinto.

9 - Ukuhamba Okude

Indlela elula yokwandisa amandla futhi ungeze inselele ekusebenzeni kwakho ukufaka ama-jumps eside.

Ngeziqu ezindala, umane ugijime phambili ngangokunokwenzeka, ukufika ngezinyawo zombili. Uzozizwa usebenza kanzima kulo msebenzi kanye nenhliziyo yakho.

Ukuze ugcine lokhu kuphephile, umhlaba ngamadolo athambile. Uma udinga ukuguqula, zama ukufika okukhambile (unyawo olulodwa kancane kancane ngaphambi komunye). Njengoba njalo, weqa lokhu kuthutha uma uzizwa ubuhlungu noma ungakhululekile.

Lokhu kuhamba kungaba nzima emadolweni, ngakho-ke zama ukuhamba ngesisindo ezintendeni zakho futhi ugcine ukuhamba okuncane ekuqaleni.

1. Hamba ngezinyawo ndawonye futhi uqinisekise ukuthi unesikhala esiningi phambi kwakho.
2. Ngaphansi kwe-squat bese uqaqa phambili ngangokunokwenzeka lapho uhamba khona.
3. Izwe ngamadolo aguqe ukuvikela amalunga.
4. Phinda phambili futhi, uqhubeke nobude bekamelo, ujikeleze futhi uhambe ngenye indlela.
5. Phinda imizuzwana engu-30-60.
6. Engeza lokhu kokuhamba ekupheleni komsebenzi wakho we-cardio ovamile wokuthuthukisa, noma wenze izikhathi ezimbalwa phakathi nokuzivocavoca kwakho noma nini lapho ufuna ukufaka amandla noma ukuxuba izinto.

10 - Ama-jack Plyo

I-Plyo jack, noma i-jack pingometric jacks, yinye indlela yokuthola izinga lokushaya kwenhliziyo futhi inselele umzimba ngendlela entsha.

I-Plyo jacks injengejacks elinde kancane kakhulu. Ugijima ngaphandle, njengoba nje ungangena ku-jack jumping, kodwa wehlisa izinto bese wengeza isikhala esijulile.

Uma ugxuma izinyawo zakho ndawonye, ​​uhamba kwenye i-squat ejulile ukuze uphonse inselele ezinqulwini zakho, ugweme izithamela futhi, ngokuqinisekile, isilinganiso senhliziyo yakho. Ukujikeleza izingalo kuhlanganisa nokunyakaza kokuhamba.

1. Qala ngezinyawo ndawonye bese ungena e-squat, uletha izingalo phambi kwakho.
2. Gxuma izinyawo, ufike e-squat bese ujikeleza izingalo phezulu nangaphezulu kwekhanda.
3. Phindela phezulu, uhlanganise izinyawo bese ujikeleza izingalo emuva.
4. Engeza lokhu kokuhamba ekupheleni komsebenzi wakho we-cardio ovamile wokuthuthukisa, noma wenze izikhathi ezimbalwa phakathi nokuzivocavoca kwakho noma nini lapho ufuna ukufaka amandla noma ukuxuba izinto.

11 - Ama-Lunges Plyo

I-Plyo lungumunye ukuhamba okukhulu kwe-plyometric okuzosiza ukwakha amandla namandla kumzimba ophansi.

Kuhle kakhulu ukushisa amakholori, ukushaya inhliziyo nokusebenza ezinqulwini, glutes kanye namathanga. Lo mthelela ophezulu, ukuzivocavoca okukhulu kakhulu kuyinselele, ngakho-ke unamathele amathenda uma ngabe lokhu kushukumisela kakhulu kuwe.

1. Hlala esimweni sokuhlukaniswa, umlenze wesokudla phambili nangemlenze wesokunxele emuva.
2. Bhonqa amadolo akho bese ungena emgodini, ugcina idolo langaphambili ngemuva kwezwane.
3. Enyakatho yokuqhuma, gxuma emoyeni bese ushintsha imilenze yakho, ufike ukuze umlenze wesobunxele uphambi futhi umlenze wesokudla uphindele emuva.
4. Izwe elinamathele amancane, ehlelwe phansi bese ephinda, eqa futhi eguqule izinhlangothi.
5. Phinda amaqoqo angu-1-3 wamasekhondi angu-10-60

12 - Ukugijima endaweni

Ukugijima endaweni eyodwa yindlela elula kakhulu yokuthola ukushaya kwenhliziyo uma unamathele ngaphakathi. Ayinayo ukufana okufanayo njengokugijima ngaphandle, ngoba akukho ukunyakaza okuphambili futhi akukho ukuphikiswa komoya, kodwa usengakwazi ukuthola ukushaya kwenhliziyo phezulu ngokusebenzisa izingalo zakho futhi usebenze kanzima ngangokunokwenzeka.

Ungaphinda wengeze ukunyakaza okuphambili ngokugijima eduze kwendlu noma phezulu nangaphansi kwezinyathelo.

1. Qala ngokuhamba endaweni, ukuphakamisa amadolo nokuguqula izingalo.
2. Hamba ungene ejogeni elikhanyayo, ugcine izinyawo zisondele emhlabathini njengoba uthola umuzwa wokuzivocavoca.
3. Njengoba ufudumala, qala ukuletha izithende ezibhejane njalo lapho ugijima.
4. Engeza amandla ngokuphambanisa izingalo phezulu, ukugijima ngokushesha noma ukuphakamisa amadolo (bheka ukugijima ngama-High Knees). Phinda imizuzwana engu-30 imizuzu eminingi ngangokunokwenzeka. Ungaphinda wenze lo msebenzi emjikelezweni we-cardio.

13 - Ukugijimela ngamaKhanti aphezulu

Ukugijima endaweni kukhulu, kodwa uma ufuna ukwengeza amandla, zama ukuphakamisa amadolo phezulu njengoba ugijima. Thatha amadolo akho kuze kube sezinkalweni uma ungazikwazi futhi uzozibandakanya umgogodla kanye ne-quads nezimo ze-hip.

1. Ngesikhathi ugijima endaweni, phakamisa amadolo phezulu njalo lapho ugijima.
2. Zama ukuphakamisa amadolo ukuze ukhuphuke ezingeni uma ukwazi, ugcine umgogodla oqinile ukuze uvikele emuva.
3. Ukwenza kube nzima nakakhulu, ubamba izandla ezingeni le-hip bese uzama ukuthinta amadolo akho ezandleni zakho njalo lapho ugijima. Letha amadolo phezulu ezandleni, kunokuba ulethe izandla phansi emadolweni.
4. Ungaphinda wengeze amandla ngokuxosha izingalo ngaphezulu.
5. Phinda imizuzwana engu-30 imizuzu eminingi ngangokunokwenzeka. Ungaphinda wenze lo msebenzi emjikelezweni we-cardio.

14 - Ngaphambi Kick Lunge

Lokhu kuhamba kahle kokuthola isilinganiso senhliziyo ngaphandle kwemishini edingekayo.

Umthelela ophansi, kodwa lokho akusho ukuthi amandla aphansi. Ukwengeza umgogodla ophansi ekugcineni ngenkathi uthinta phansi uzobandakanya ama-glutes namathanga bese usiza ukuphakamisa izinga lenhliziyo.

1. Hamba ngezinyawo mayelana nobuhle be-hip-ububanzi bese uletha idolo elifanele.
2. Ukwandisa umlenze wesokudla ungene ekukhaleni okuphambili, kodwa ugweme ukuvala noma ukuxosha ibhande.
3. Phindela emuva umlenze futhi ngokushesha uthathe ngemuva kwakho emlenzeni ongenqamula emlenzeni, ugcine ibhalansi yakho emlenzeni wesokunxele (uma ungakwazi).
4. Lunge kancane ngangokunokwenzeka, uthinta phansi ngezandla zakho.
5. Sukuma, ulethe umlenze wesokudla phambili futhi ukhalele.
6. Phinda ukulandelana kwekhasi eliphansi nokukhawuleka ngomzuzu owodwa bese uphinda ngokulandelana kolunye uhlangothi ngomzuzu owodwa.

15 - Izikhwama Zesivinini

Ama-skaters okusheshayo angcono ekutholeni izinga lokushaya kwenhliziyo nasekusebenzeni umzimba ngokunyakaza kwe-lateral, into esivame ukuyenza isikhathi esiningi.

Lokhu kuhamba akuyona nje into enhle kakhulu enhliziyweni, kuhloswe futhi kumathanga angaphandle. Lokhu kuyincoma kakhulu ekuzivocavoca okuqhubekayo futhi emuva njengokuhamba kwesikhathi eside.

1. Qala ngezinyawo ndawonye bese ugibela ngakwesokudla, ngangokunokwenzeka.
2. Hamba ngakwesokunene futhi uwele unyawo lwesokunxele ngemva kwakho ngenselele yokulinganisela.
3. Manje gxuma ngakwesobunxele, uphinde uthathe isinyathelo esikhulu kakhulu, futhi uhlele phansi ngakwesokunxele.
4. Qhubekela phambili ukusuka kolunye uhlangothi ukuya kolunye, uzama ukugcina inhlangano ephansi futhi ebanzi kunokuba igxume emoyeni.
5. Qhubeka ushintshana izinhlangothi kumasekhondi angu-30-60.
6. Engeza lokhu kokuhamba ekupheleni komsebenzi wakho we-cardio ovamile wokuthuthukisa, noma wenze izikhathi ezimbalwa phakathi nokuzivocavoca kwakho noma nini lapho ufuna ukufaka amandla noma ukuxuba izinto.

16 - Abaqhubi bezintaba eziguquliwe

Ukunyuka kwezintaba kuhle kakhulu kokubili amandla we-cardio nokusemqoka kodwa kuthiwani uma ungakakulungeli lelo zinga?

Enye indlela yokushintsha kalula abagibeli bezintaba ukuphakamisa umzimba ophezulu, okuzothatha isisindo ezandleni zakho bese uwubeka emzimbeni ophansi, onamandla.

Njengoba uwakha amandla angaphakathi nomzimba, zama lokhu ukuhambisa ngezandla phansi.

1. Yima phambi kwesiteji esikhulisiwe somunye uhlobo - ibhentshi yesisindo, isinyathelo (njengoba sibonisiwe), isihlalo noma ngisho nokuthuka.
2. Beka izandla zakho phezu kwesikhulumi nje ngokubanzi kunamahlombe futhi uhambe ngezinyawo ukuze emuva kwakho kuqonde - uhlobo olunjenge-pushup isikhundla.
3. Letha idolo langakwesokudla endaweni yesikhulumi ngenkathi ugcina wonke umzimba endaweni.
4. Thatha umlenze wesokudla emuva bese ushintsha izinhlangothi, ulethe ibhande langakwesokunxele waya endaweni yesikhulumi.
5. Qhubeka ukushintshanisa amadolo, ukusheshisa uma ukwazi.
6. Gcwalisa ama-1-3, usethe imizuzwana engu-30-60 njalo.

17 - I-Lunge Jumps

Lokhu kuhamba kuhlukile ngamapay-lunge ngoba awuguquli izinyawo emoyeni, kodwa uhlale emlenzeni ofanayo.

Lokhu kuhamba kuzokwakha amandla amaningi namandla emzimbeni ophansi ngenkathi ukwandisa isilinganiso senhliziyo nokuqina. Isihluthulelo ukuhamba ngokuzithoba - Zama ukuthola umthelela ngemisipha yakho, kunokuba ujoyine amajoyina akho.

1. Qala ngesimo esinqunyiwe, unyawo lwezinyawo phambili futhi unyawo lwesokunxele emuva.
2. Bhonqa amadolo angene emgodini, uhambe kancane ngangokunokwenzeka, kepha ungadluli ama-degree angama-90.
3. Siphuthuka emoyeni phezulu ngangokunokwenzeka, ukugcina izandla ezandleni zakho noma ukuzikhuphula emoyeni ngamandla.
4. Land ngokuzithoba emabhola ezinyawo zakho bese uphindela emuva emzimbeni wakho.
5. Gcwalisa kabusha u-8-16 ngaphambi kokushintsha izinhlangothi.

18 - Izikhwama ezisheshayo ezinezinsimbi

Ama-skaters okusheshayo angcono ekutholeni izinga lokushaya kwenhliziyo, kepha ukwengeza izisindo ezilula kungangezela ukuqina okukhulu futhi kufaka ukugcizelelwa kakhulu ku-gliti.

Ngenxa yokuthi uhamba ngokushesha, awudingi izinsimbi ezinzima lapha. Lokho kungabangela ubunzima nokulimala. Umqondo wukufaka ukuqina okuncane ngezisindo zokukhanya ukuze uthole ikhalori elincane elishisayo.

1. Qala ngezinyawo ndawonye futhi ubambe izinsimbi zokukhanya ezandleni zombili.
2. Thatha inqwaba ye-lateral yokunene ngakwesokudla ngenkathi uwela unyawo lwesokunxele ngemva kwakho futhi ulethe isisindo sesobunxele phansi.
3. Gcina i-abs iboshwe ukuze ivikele ngemuva.
4. Phonsa inyawo lokunene bese ugibela ngaphesheya, uthatha isisindo esifanele phansi.
5. Qhubekela phambili ukusuka kolunye uhlangothi ukuya kolunye kumasetha angu-1-3, usebenza amasekhondi angu-30-60.

I-19 - I-Jumping Jacks ene-Resistance Band Lat Lat

I-jacking jacks ngokuvamile iyisisekelo sokusebenza komkhaya we-cardio, kodwa kulula ukwenza izinto eziphambili ngokufaka imishini ethile.

Ukwengeza ibhande lokumelana namagundane omdabu wendabuko kuyindlela enhle yokwengeza ukuqina okukhulu futhi ujoyine umzimba ophezulu, osiza ngaso sonke isikhathi ukushisa amakholori amaningi. Njengoba udonsa ibhendi phansi, uhlanganyela emuva, okwenza lokhu kusetshenziswe ngezinhloso eziningi.

1. Bamba ibhande lokumelana kuzo zombili izandla ngokuqondile phezulu. Qinisekisa ukuthi izandla zakho zisondele ngokwanele ukuze uthole ukungezwani ebhentshini uma uyidonsela phansi, kodwa hhayi ngokuqinile.
2. Gxuma izinyawo emgodini wokugxuma futhi, ngesikhathi esifanayo, vula i-band, udonsa izintambo phansi komunye uhlangothi lomzimba.
3. Gxila ekucindezeleni emuva uma uletha izingalo phansi.
4. Gwema izinyawo ndawonye njengoba ubuyisa izingalo emuva phezulu bese uphinda imizuzwana engu-60.

Lesi sihloko sibonakala ngosuku lwethu lwama-30 olungavimbela uhlu lokuhlola ne-American Institute for Cancer Research. Thola ikhophi yakho yamahhala ukuze ufunde izindlela eziningi zokudla kahle, uthole ukusebenza okuningi, futhi uvimbele umdlavuza.