I-Hips Yamahhala Nama-Waist Workout Ongayenza Emaminithini angu-10

-Delile

• ISumo Squat ene-Side Reach
• Reverse Curtsy + Punch
• I-Jump Lunge ehlukile + Ukuma okumile
• Ukuqothuka Kohlangothi
• Gcoba ku-Full Side Plank
• Hlala ku-Glute Bridge
• Buyekeza kwe-

Lungela ukuqinisa futhi wenze ithoni yonke indawo yakho ephakathi nendawo kanye nomzimba ophansi ngalo msebenzi wemizuzu eyi-10 oklanyelwe ukuqopha okhalweni lwakho nokhalo.

Lokhu kuvivinya umzimba kuhlanganisa ukuvivinya umzimba okunamandla okuqinisekile okukushiyela ukungcola okushisayo, okujulukayo (ngendlela enhle). Ukunyakaza ngakunye kuzohlangana ngokukhululekile ukuzivocavoca umzimba nokuqinisa umzimba ophansi ukuze uthole imiphumela kuhafu yesikhathi. Futhi ngoba lesi simiso sidinga imishini ye-zero nendawo encane, ungakwenza ngokuyisisekelo noma kuphi.

Ufuna ukujuluka nangaphezulu? Phinda lo mkhuba izikhathi ezimbili kuya kwezingu-20 ukuya kwezingama-30. (Futhi uma ufuna ukwengeza umsebenzi womzimba ophezulu, yenza lokhu kuqeqeshwa kwemizuzu eyi-10 ngemuva kwalokho.)

ISumo Squat ene-Side Reach

A. Yima izinyawo zihlangene, izandla ngemuva kwekhanda nezindololwane zibheke emaceleni.

B. Yeqa izinyawo zibe banzi ngaphezu kobubanzi besinqe, kukhonjiswe izinzwane, bese wehlela esikhunjeni se-sumo.

C. Gcoba i-torso kwesokudla ukuze uthephe iminwe yesokudla phansi ngemuva kwesithende sangakwesokudla, bese ubuyela maphakathi. Phinda ngakolunye uhlangothi.

D. Jump izinyawo ndawonye ukubuyela endaweni yokuqala. Phinda umzuzu ongu-1.

Reverse Curtsy + Punch

A. Yima ngezinyawo ndawonye, ​​izingalo zimi ngomumo phambi kobuso.

B. Ngonyawo lwesokudla, hlehla uye kwesokunxele, wehlele elungeni eligobile.

C. Cindezela onyaweni lwesokunxele ukuze ume, ushayela idolo elingakwesokudla uye phezulu edolweni, bese ushaya ingalo yesokunxele unqamule idolo ukuya kwesokudla.

D. Hlehlisa ukunyakaza ukuze ubuyele elungeni eligobile futhi uqale impinda elandelayo. Qhubeka umzuzu ongu-1, bese uphinda ngakolunye uhlangothi.

I-Jump Lunge ehlukile + Ukuma okumile

A. Yima izinyawo zihlangene, izingalo ngemuva kwekhanda nezindololwane zibheke emaceleni.

B. Thatha isinyathelo esikhulu emuva ngonyawo lwesokudla, wehlisela elungeni lomlenze wesobunxele.

C. Gxuma futhi ushintshe, uhlale elungeni lomlenze wesokudla.

D. Cindezela onyaweni lwesokudla ukuze ume, ukhahlela unyawo lwesokunxele uye phambili bese uthinta izinzwane ngesandla sokudla.

E. Yehlisa ngokushesha emuva ungene elungeni lomlenze wesokudla, bese ugxuma bese ushintsha ukuze uqale ukuphindaphinda okulandelayo. Phinda umzuzu ongu-1.

Ukuqothuka Kohlangothi

A. Guqa edolweni lesokudla unyawo lwesokudla lubheke phansi, izandla ngemuva kwekhanda nezindololwane zibheke emaceleni. Swing unyawo lwangakwesokunxele ngakwesokunxele ngakho i-shin yangakwesokudla iqondana nonyawo lwesobunxele ukuqala.

B. Cindezela onyaweni lwesobunxele ukuze ume, ushayela idolo langakwesokudla ubheke ohlangothini, ushwabana ukuzama ukuthinta idolo langakwesokudla nendololwane yangakwesokudla.

C. Yehlisa kancane emuva endaweni yokuqala, uthinta idolo lesokudla phansi. Qhubeka umzuzu owodwa, bese uphinda ngakolunye uhlangothi.

Gcoba ku-Full Side Plank

A. Lala ubheke phansi uvule imilenze, isandla sokudla ngemuva kwekhanda ngendololwane ikhombe eceleni.

B. Shayela idolo langakwesobunxele esifubeni bese ugoqa indololwane yesokudla phambili ukuze uzame ukuthinta indololwane emadolweni.

C. Dedela, bese ugoqa ngasohlangothini lwesobunxele ngokushesha bese ucindezela phezulu ohlangothini lwesokunxele entendeni yesobunxele, ingalo yangakwesokudla ifinyelela ophahleni.

D. Ama-hips aphansi, bese ujikela emuva ukuze uqale i-rep elandelayo. Qhubeka umzuzu ongu-1, bese uphinda ngakolunye uhlangothi.

Hlala ku-Glute Bridge

A. Ukuqamba amanga ubhekane nesithende sangakwesokudla kucindezelwe phansi, idolo likhombe phezulu, nesandla sokudla ngemuva kwekhanda. Umlenze oqondile wesobunxele welulwa emoyeni ngokuhambisana nethanga langakwesokudla.

B. Cindezela esithendeni sokunene ukuphakamisa izinkalo phansi kakhulu ngangokunokwenzeka.

C. Ama-hips aphansi abuyele phansi, bese ugoqa ukuze uthinte isandla sokudla ukuya ezinzwaneni zangakwesokunxele.

D. Qhubeka umzuzu ongu-1, ukuphinda ngakolunye uhlangothi.

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Buyekeza kwe-