Umdlalo Wokuzilolonga Wengxoxo Kamongameli ka-2016

-Delile

• Buyekeza kwe-

Uma ulungiselela inkulumompikiswano yokugcina kamongameli namuhla kusihlwa futhi ufuna ukuyeka umzila wegeyimu yokuphuza, sinomunye umdlalo ongakusiza udlule imizuzu engu-90. (Ukuvuma: Kungenzeka futhi ube nengilazi yewayini ulungile.) Ukukugcina ezinzwaneni zakho, sidale umdlalo wokuphikisana wenkulumo-mpikiswano owenziwe ngokuhamba komzimba okuphelele ongakwenza egumbini lakho lokuphumula ngenkathi ubuka ubuhlanya-esikushoyo umlando- Kwenzeke phakathi kukaHillary Clinton noDonald Trump. Siyaqinisekisa ukuthi bazokwenza izinga lokushaya kwenhliziyo yakho likhuphuke-uma lingakhuphuki emazwini.

Nakhu ukuthi ungakwenza kanjani ngakunye kokuhamba:

USuperman

A. Qala ngokulala ubheke phansi ubeke izingalo nemilenze welule, ama-biceps eduze kwamadlebe.

B. Phakamisa izingalo nemilenze amasentimitha ambalwa phansi, bamba imizuzwana emi-2, bese uyadedela.

Ukukhahlela Imbongolo

A. Qala ezandleni nasemadolweni ngokubuyela emuva odongeni (mhlawumbe udonga olungenalutho kulo njengoba uzolukhahlela).

B. Phakamisa ezinzwaneni zakho, ugcine amadolo egobile. Gxumela izinyawo zakho phezulu odongeni ngemuva kwakho ngenkathi uzisekela ngezandla zakho. Gxuma izinyawo ubuyele phansi. (Ithiphu: Musa ukukhahlela phezulu kakhulu kunezinga lakho le-hip.)

Cindezela ihlombe ngeLaptop

A. Yima ngezinyawo ububanzi be-hip-wide, ubambe i-laptop ngezandla zombili ezingeni lesifuba, ngakho-ke iyafana nomhlabathi.

B. Cindezela i-laptop ubheke ophahleni kuze kube yilapho izingalo ziqonde futhi izindololwane ziseduze nezindlebe. Yehla emuva endaweni yokuqala.

UJab Cross

A. Yima izinyawo zihlukene ngobubanzi be-hip, unyakaze ukuze unyawo lwangakwesokunxele lube phambi konyawo lwesokudla kancane. Phonsa i-jab (punch ngesandla sobunxele) uhlose ukuphakama kobuso.

B. Ngokushesha qhafaza isandla sobunxele emuva, bese uphonsa isiphambano (ngezibhakela ngesandla sokudla), ujikeleza ngonyawo lwesokudla.

Medicine Ball Slam

A. Bamba ibhola lomuthi ume ngezinyawo ubanzi kancane kunehlukanisiwe nobubanzi behlombe. Cindezela ibhola phezulu, bese ulishaya phansi ngokushayela ibhola phansi.

B. Njengoba wenza kanjalo, landela ibhola ngomzimba wakho, gwema ukugoba okhalweni, bese uphela endaweni ephansi yokugcwala ikhanda phezulu, isifuba nokukhazimula okuphansi. Khuphukela ibhola phezulu ekugxumeni kokuqala bese uqhuma uye phezulu, uqhubekisela ibhola phezulu bese unweba ngokugcwele umzimba nezingalo.

I-Russian Twist

A. Qala endaweni ehleli phansi, uphakamise izinyawo emoyeni futhi uwele amaqakala.

B. Ncika emuva emathanjeni e-sitz, futhi, ugcine i-abs iqinile, jika uye phambili ukusuka kokunye ukuya kwelinye. Uma lokhu kuzwakala kulula, bamba isisindo ngezandla, eduze ne-abs, ngenkathi usonta. (Bona ukuzivocavoca kwe-ab okwengeziwe okuqinisekisiwe ukukwenza uzizwe u-Bern-sisho ukusha.)

Ukushintsha i-Lunge Jump

A. Isinyathelo umlenze wesobunxele ubuyele emgodini, uvule ingalo yesobunxele phambili.

B. Cindezela phansi ugxume uye phezulu, usike imilenze midair bese ushwiba ingalo yangakwesokudla phambili, ufike emgodini onomlenze wesobunxele phambili. Phinda, uqhubeke nokushintsha eminye imilenze.

ISumo Squat

A. Yima ngezinyawo ububanzi bube kude nobubanzi behlombe, izinzwane zivele kancane nezandla okhalweni.

B. Pushisa okhalweni emuva futhi uhlale phansi, ugcine isifuba phezulu futhi uphume amadolo. Ngemuva kwalokho sukuma uye endaweni yokuqala. (Bheka lezi zikwele ezizokusebenzela ukuthola okunye.)

I-Wall Sit

A. Yima ufulathele udonga, uthathe igxathu elikhulu uye phambili ngonyawo ngalunye.

B. Yelula izingalo ngaphezulu noma phambi kwakho (ingilazi yewayini enobungane!) Bese uguqa ngamadolo ama-degree angama-90, uhambise izinyawo phambili noma emuva uma kunesidingo ngakho amadolo aphezu kwamaqakala. (Ungazama futhi ukushintshashintsha kwe-wall sit shift-okukodwa kwezingu-8 zokuqinisa isitulo sokuzivocavoca-ukwenza kube nzima nakakhulu.)

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