I-100-Lunge Workout Challenge Ezophendula Imilenze Yakho Ibe yi-Jell-O

-Delile

• AmaLungge angaphambili
• Abaqwali Bentaba
• Ama-Side Lunges
• Ama-Jumping Jacks
• Ama-Curtsy Lunges
• Ama-skaters
• Hlukanisa ama-Lunges
• USumo Burpees
• Lunge Kicks
• Buyekeza kwe-

Amaphaphu awumnyakazo ojabulisayo, oshukumisayo wokwengeza kungxube yakho yokujima... uze wenze okuningi kangangokuthi amadolo akho aphenduka amakhowe bese ulahlekelwa yikho konke ukusebenzisana emzimbeni wakho ongezansi. Uma umcabango wokushisa imilenze yakho ngalelo zinga-noma umcabango wokuyenza ikhululeke futhi iqine njengesihogo-ukwenza ujabule, khona-ke lena inselele yakho yokuzivocavoca kwamaphaphu. Idalwe ngumqeqeshi u-Kym Perfetto, owaziwa nangokuthi @KymNonStop, futhi uzokuphoqa ukuthi ubambe amaphaphu ngokungami uze ufike kulowo mlandeli wekhulu. (Vele uqiniseke ukuthi wenza ama-lunges ngendlela efanele ngaphambi kokuthi uqale.) Kuzokufanele konke lokho, ngenxa yalokhu kusha okwenelisa kakhulu nokukhululeka okumnandi kokuwaqeda wonke.

Isebenza kanjani: Landela kanye no-Perfetto kuvidiyo engenhla, noma uhambe phakathi kwezinyathelo ngesinyathelo ngezansi. Uzoshintsha isethi ngayinye yamaphaphu angama-20 ngokuhamba kwe-cardio. Lapho usufike ekugcineni, usuqedile-okusho ukuthi, ngaphandle kokuthi ufuna ukuyifunela 200. (Izingalo ne-abs uzizwa sengathi azinakiwe? Engeza lokhu kuvivinya ithawula ukuze usebenze umzimba wakho ongaphezulu kanye nomgogodla futhi.)

AmaLungge angaphambili

A. Yima izinyawo zihlangene.

B. Thatha isinyathelo esikhulu sokuya phambili ngonyawo lwesokudla, wehla kancane, futhi wehlele elungeni kuze kube yilapho idolo langaphambili lenza i-engeli engu-90-degree.

C. Cindezela unyawo lwangaphambili ukuze ubuyele endaweni yokuqala, bese uphinda ngakolunye uhlangothi.

Yenza izikhathi ezingu-10 emlenzeni ngamunye.

Abaqwali Bentaba

A. Qala endaweni ephakeme yepulangwe enamahlombe phezu kwezihlakala futhi aqine kakhulu.

B. Ngokushesha shintsha amadolo okushayela asondele esifubeni, ugcine izinkalo zihambisana namahlombe namahlombe ezihlakaleni.

Yenza ama-reps ayi-10 ohlangothini ngalunye.

Ama-Side Lunges

A. Yima izinyawo zihlangene.

B. Thatha isinyathelo esikhulu uye ohlangothini ngomlenze wangakwesokudla, okhalweni olucwilile emuva ukuze wehle ungene emgodini, idolo langakwesokudla lenza i-engela engama-90 degree nomlenze wesobunxele uqonde (kepha ungakhiyiwe) ohlangothini.

C. Cindezela unyawo lwangakwesokudla ukuze ubuyele ekuqaleni, bese uphinda ngakolunye uhlangothi.

Yenza ama-reps ayi-10 ohlangothini ngalunye.

Ama-Jumping Jacks

A. Yima ngezinyawo ndawonye nezingalo ezinhlangothini.

B. Gxuma izinyawo, ulethe izingalo ohlangothini naphezulu.

C. Jump izinyawo emuva futhi ulethe izingalo ezinhlangothini ukubuyela endaweni yokuqala.

Yenza ama-reps angama-20.

Ama-Curtsy Lunges

A. Yima izinyawo zihlangene.

B. Hambisa unyawo lwesobunxele emuva nangakwesokudla, wehlele emgodini ogoqekile kuze kube yilapho idolo langakwesokudla lakha i-engela engu-90 degree.

C. Cindezela onyaweni olungaphambili ukuze unyathele unyawo lwesokunxele phambili ukuze ubuyele endaweni yokuqala, bese uphinda ngakolunye uhlangothi.

Yenza ama-reps ayi-10 ohlangothini ngalunye.

Ama-skaters

A. Isisindo se-Shift emlenzeni wesokudla ogobile, weqa unyawo lwangakwesokunxele emuva futhi uzulazula phansi.

B. Gxumela kwesokunxele ukuze ushintshe izinhlangothi, uhlale emlenzeni wesokunxele ogobe kancane, unyawo lwesokudla uwele ngemuva, usuka phansi.

Yenza ama-reps ayi-10 ohlangothini ngalunye.

Hlukanisa ama-Lunges

A. Qala emlenzeni womlenze wesokudla ngamadolo angakwesokudla agobile kuma-90 degrees nomlenze wesobunxele welulelwe emuva, ugobile kancane.

B. Gxumela ukuze ushintshe izinyawo, wehlele emlenzeni wesobunxele. Qhubeka ushintsha uye emuva naphambili ngokushesha ngangokunokwenzeka.

Yenza ama-reps ayi-10 ohlangothini ngalunye.

USumo Burpees

A. Qala ngezinyawo ezibanzi kunobubanzi behlombe ngaphandle.

B. Gqoka phansi ukuze ubeke izandla phansi phansi ngaphakathi kwezinyawo. Gxumela izinyawo ubuyele endaweni ephakeme yepulangwe.

C. Gxumela izinyawo uye phambili ukuze uhlale ngaphandle kwezandla, amadolo agobe ku-squat. Phakamisa i-torso phezulu ukuze ubuyele endaweni yokuqala.

Yenza ama-reps angama-20.

Lunge Kicks

A. Qala ukuma ngezinyawo ndawonye.

B. Buyela emuva ngomlenze wesokunxele uye elungeni elibuyela emuva, wehle kuze kube yilapho idolo langaphambili lenza i-engeli engama-degree angu-90.

C. Cindezela onyaweni olungaphambili ukuze ume emlenzeni wangakwesokudla, ukhahlele isithende sangakwesokunxele uye phambili ekukhahleleni kwangaphambili.

D. Nyathela ngokushesha unyawo lwesobunxele eduze kwesokudla, bese uphinda ngakolunye uhlangothi.

Yenza ama-reps angu-20 ohlangothini ngalunye.

Buyekeza kwe-