I-3-Move Tone ne-Torch Workout

-Delile

• Okufanele ngikwenze
• I-Plyo Push-up
• Ukuma okumi ku-squat
• Buyekeza kwe-

Ngalesi simiso sokwenza noma yikuphi imizuzu eyi-10 nje iqondise umzimba wakho wonke-futhi ihlanganisa i-cardio ukuze uqalise! Ukuze uthole izinhlelo ezisheshayo nezisebenzayo zokukusiza ukuthi uhlale uphilile futhi uphilile engqondweni-noma ngabe umatasatasa kangakanani hlola eminye yemizuzu eyi-10 yethu, into engekho, ukwenza noma kuphi.

Okufanele ngikwenze

Intambo yeqa (noma ugijime endaweni uma ungenayo intambo yokugxuma) imizuzu emi-2, lapho-ke ungayenzi imishini yokuzivocavoca ngomzuzu owodwa. Phinda isifunda sonke kanye. Qedela ngeminye imizuzu engu-2 yentambo yokweqa noma ukugijima. Uzoshisa ama-calories ayi-12 entambo eyeqa imizuzwana engama-60 nje kuphela.

I-Plyo Push-up

IMISEBENZI: ISIFUTSHANE, AMABHUNGA, NE-TRICEPS

Ngena endaweni yepulangwe ngamadolo phansi. Gobisa izindololwane, wehlise isifuba sibheke phansi [A].

Phushela phezulu kakhulu bese ushaya izandla zakho [B].

Ukuma okumi ku-squat

IMISEBENZI: ABS, BUTT, KANYE NEZIMLENZE

Yima izinyawo zivuleke kancane kunamahlombe, izandla ngemuva kwekhanda lakho, izindololwane ziphumele ezinhlangothini. Goba kusukela ezinqulwini ukuya kwesokudla njengoba usondeza idolo elingakwesokudla ngasendololwaneni [A]. Buyela endaweni yokuqala, bese uphinda ngokushesha ngedolo elingakwesokunxele nendololwane.

Buyela endaweni yokuqala, bese u-squat [B]. Phinda konke ukulandelana ngejubane elisheshayo.

Buyekeza kwe-