I-4-Minute Circuit Workout Ongayenza Noma Kuphi

-Delile

• Push-up ohlangothini nohlangothi
• I-Single-Leg Star Squat
• I-Criss-Cross Squat Jump
• IPlank Ivula
• Buyekeza kwe-

Ucabanga ukuthi umatasa kakhulu ukukhama ukuzivocavoca namuhla? Cabanga futhi. Konke okudingayo imizuzu emine, futhi ungakwazi ukushisa yonke imisipha emzimbeni wakho. Sizama ukuthi usitshele ukuthi awunayo imizuzu emine! (Unesikhathi esithe xaxa? Zama le Circuit Yemizuzu eyi-10 Yokuqinisa Futhi Ithoni evela ku-Shaun T.)

Lokhu kuzilolonga kwe- # FitIn4 okuvela kumqeqeshi waseSeattle uKaisa Keranen wakhiwe yiminyakazo emine: eyodwa yomzimba wakho ongaphezulu, eyodwa ngomzimba wakho ophansi, eyodwa ngomgogodla wakho, nenye yokushaya izinga lokushaya kwenhliziyo yakho. Ukuhamba ngakunye kufanele kwenziwe imizuzwana engama-20 ngekhefu lesibili eliyi-10 phakathi kokuthuthela kokulandelayo. Zama ukuqeda imizuliswano emibili kuya kwemine.

Push-up ohlangothini nohlangothi

A. Qala phezulu endaweni yokuphusha. Hambisa isandla sokudla ngakwesokunene bese wehlela phansi ku-push-up.

B. Phusha phezulu bese uhambisa isandla sokudla usibuyisele maphakathi. Phinda ngakolunye uhlangothi. Qhubeka nokushintshana.

I-Single-Leg Star Squat

A. Dlula umlenze wesobunxele ngemuva kwesokudla bese wehlela emgodini we-curtsy.

B. Cindezela esithendeni sangaphambili ukuze unwebe umlenze wesokudla njengoba umlenze wesobunxele uphumela eceleni kwe-hip (phakamisa umlenze uphakeme ngangokunokwenzeka ngokulawula). Buyela endaweni yokuqala ngaphandle kokuthinta unyawo lwesobunxele phansi (uma kungenzeka). Chitha ingxenye yesikhathi osinikiziwe emlenzeni wesokudla, bese uphinda ngakolunye uhlangothi ukuze uqedele isethi.

I-Criss-Cross Squat Jump

A. Qala endaweni ye-sumo squat. Shayela ezithendeni ukuze ugxume phezulu.

B. Misa ngonyawo olulodwa ngaphambi kolunye, wehlise ubheke ezansi kuskhathi sakho se-sumo.

C. Gxumela phezulu futhi, uhlale ngolunye unyawo ngaphambili. Qhubeka nokushintshana.

IPlank Ivula

A. Qala endaweni epulangwe yengalo enwetshiwe. Isisindo se-Shift siye engalweni yangakwesokudla bese ujikeleza ngakwesobunxele, uphakamisela ingalo yesobunxele esibhakabhakeni.

B. Buyela maphakathi, bese uphinda ngakolunye uhlangothi. Qhubeka nokushintshana.

Buyekeza kwe-