5 Ukunyakaza Komzimba Uphelele Ukukusiza Uzizwe Ufanelekile Unqunu

-Delile

• Buyekeza kwe-

Noma ungakaze uthathe i-selfie enqunu ku-Kim Kardashian, kuzwakala kukuhle ukubukeka unqunu. Ngakho-ke sathinta uRebecca Kennedy, umqeqeshi oyinhloko we-Nike kanye nomqeqeshi kaBarry's Boot Camp, ngenhloso yokuzivocavoca umzimba okuphelele okuzokwenza isilinganiso senhliziyo yakho sikhuphuke futhi siklame imisipha ebucayi. (I-ICYMI: Amandla omzimba kaKennedy aphelele kanye nokuzivocavoca kwe-cardio ukukusiza ukuthi ulahle okokugqoka nakho kungumbulali.)

Isebenza kanjani: Yenza i-drill ngayinye ngezansi imizuzwana engu-45, uphumule imizuzwana engu-15 phakathi kokuprakthiza. Ngemuva kokuqeda ukuzivocavoca konke, phumula amasekhondi angama-60 kuye kwangama-90 bese uphinda izikhathi ezintathu ngaphezulu kwamaqoqo amane.

Okudingayo: Ama-dumbbells (amakhilogremu ayi-10-15)

1. Ukufange-Wide-Grip Row

Ukusuka endaweni yokuma, buyisela izinqulu emuva, ugcine ingemuva elingenhla liyisicaba kanye nokugoba okuthambile edolweni. Yenza imigqa emibili, bese ume endaweni yokuqala.

2. UkuvuselelaPhusha-Burpee

Qala endaweni yepulangwe ngezandla kuma-dumbells. Yenza umugqa owodwa ohlangothini ngalunye, bese ucindezela okukodwa. Qedela ngokwenza i-burpee, ugcine i-glutes iqine futhi ubuyele emuva njengoba uqaqa izinyawo emuva ukubuyela endaweni yepulangwe.

3. Skull Crusher Ibhuloho

Ngezithende eziseduze nama-glutes, cindezela ungene endaweni yebhuloho enezindololwane phansi nama-dumbells aphakanyiswe ohlangothini ngalunye. Ngenkathi ugcina okhalweni phezulu endaweni yebhuloho, cindezela ama-dumbells kuze kufike ophahleni ukuze wenze ukucindezela kwesifuba, bese unwebisa ama-dumbbells emuva ukuze usebenze ama-triceps. Phakamisa ama-dumbbell emuva phezulu, ukhombe izindololwane phezulu kusilingi, bese wehlisela emuva endaweni yokuqala.

4.I-Skater Wood Chop

Ukubamba i-dumbell eyodwa esifubeni nganoma yikuphi ukuphela ngemilenze isakazeke kabanzi, hlala ezithendeni ngenkathi uphefumulela kolunye uhlangothi futhi wenza ukugawulwa kwezinkuni. Buyela phakathi nendawo, bese uphinda ngakolunye uhlangothi.

5. Ukucindezela komlenze owodwa

Ukulinganisela ngonyawo olulodwa, ukugoba phambili ungene ezandleni, ukuphakamisa isithende esimile. Buyela emuva, gxuma uqonde phezulu, bese uphinda. Shintshela kolunye unyawo maphakathi.

Buyekeza kwe-