Ukuzivocavoca Okugcwele Komzimba we-HIIT Ongakwenza Ekhaya Ngaphansi Kwemizuzu Engu-30

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Isihluthulelo sokwenza ukuqina a indlela yokuphila futhi hhayi nje isinqumo sesikhashana? Kwenze kube yinto eza kuqala, kungakhathaliseki ukuthi yini enye eyenzekayo empilweni yakho. Indlela elula yokwenza ukulingana kwenzeke ukuthi ungabi nezaba zokuzivocavoca umzimba noma kunini lapho uyidinga khona. Yilapho lokhu kusebenza khona kwe-HIIT okuvela kubaqeqeshi bezinkanyezi uJenny Pacey noWayne Gordon kungena khona. Akuyona imishini, ukuzivocavoca umzimba oshayayo ongakwenza ngaphandle kwemizuzu engama-30. I-duo enamandla izokuthatha ngokusebenzisa inqubo yabo yokuzivocavoca eyingqayizivele eyenzelwe ukusebenza emzimbeni wakho ophezulu, umzimba ophansi, i-cardio, nomgogodla, ngemizuzu engama-30 kuphela.

Isebenza kanjani: Yenza umsebenzi ngamunye imizuzwana eyi-10, bese ugijima (endaweni yakho, noma eduze nendawo yangakini) imizuzwana engama-50. Phinda, ukushintshanisa phakathi kokujima nokugijima. Uma uqeda isethi, phumula imizuzwana engu-50 ngaphambi kokudlulela kwelandelayo.

Setha 1:

I-Quarter Squat

Push-Up emadolweni

I-Quarter Squat Jump

Qeda

Phumula

Isethi 2:

Reverse Lunge

I-Triceps Dip

Shintsha uLunge

I-Elbow Crunch

Phumula

Setha 3:

Ibhuloho

I-Plank Punch

Abaqwali Bentaba

Izikele Zomzimba

Phumula

Isethi 4:

I-lateral Lunge ne-Touch

Ingalo Phansi Inja

Ukweqa kwe-lateral Lunge

Ukubuyela emuva kwe-Crunch

Phumula

Isethi 5:

I-Plank Walk-Out

Isandiso Emuva

IPlank Jack

Umlenze owodwa V-Up

Phumula

Mayelana neGrokker

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Okuningi okuvela ku-Grokker

Qopha i-Butt yakho kusuka kuwo wonke ama-Angle ngale-Quickie Workout

Ukuzivocavoca Okuzokunikeza Izikhali Zethoni

Ukuzivocavoca Okusheshayo Nokufutheka Kwe-Cardio Okuphazamisa Umzimba Wakho

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