Izinto ezi-6 okufanele uzenze egumbini lokugqoka ngaphambi kokuthenga izingubo zokuzivocavoca ezintsha

-Delile

• Qalisa futhi Jump
• Down Dog to Plank
• Isikwele futhi Phakamisa
• Phequlula futhi Uphakamise
• Hamba Rogue
• Buyekeza kwe-

Akunandaba ukuthi usebenzisa u- $ 20 noma u- $ 120 ezingutsheni zakho zokuzivocavoca. Ngenkathi ufuna ukuthi zibukeke zizinhle, ulindele nokuthi zihlale zikhona zingakuthikamezi uma uzigqokile. Njengoba ungeke ukwazi kahle ukugijima ibanga elingamakhilomitha amathathu noma ushaye ikilasi le-yoga eligcwele ukuze uzihlole, nazi ezinye izinto ongazenza (futhi okufanele!) uzenze egumbini lokugqoka ukuze ubone ukuthi zizoba ezakho yini. isiqephu esilandelayo esiyintandokazi.

Qalisa futhi Jump

Lokhu kuhle kubabhincisi bezemidlalo neziqongqo zokuqinisekisa ukuthi amantombazane akho ayasekelwa ngaphandle kokuhlehla phansi ukuveza izingono zakho. Gijima endaweni, gijima ngamadolo aphakeme, yenza ojeki bokugxuma, ukugxuma kwe-squat, ukugxuma okubheke eceleni, futhi uqaphele ukuthi isifuba sakho sizizwa kanjani.

Down Dog to Plank

Ukugoba isivivinyo esikhulu ukubona ukuthi amandla adonsela phansi ayanqoba futhi aveze ama-boobs akho noma cha. Ngena endaweni yenja ebheke phansi (ebheke phansi V), bese uhambisa isisindo sakho phambili usibeke endaweni yepulangwe namahlombe akho phezu kwezihlakala. Phinda lokhu izikhathi eziyisithupha noma ngaphezulu bese uyasukuma. Ingabe isifuba sakho siphuma phezulu noma emaceleni kabhodisi noma ithangi lakho? Ingabe ihembe lakho lixega kangangokuthi liyaphaphatheka, liveze isisu sakho? Mhlawumbe ulungile ngalokho, kepha uma kungenjalo, kubuyisele emuva. Futhi ngenkathi use-Dog Eyaphansi, phenduka ukuze ishubhu yakho ibheke esibukweni ukuze uqiniseke ukuthi indwangu ayiboni.

Isikwele futhi Phakamisa

Lesi isivivinyo esihle samabhodlela. Squat phansi okuhle futhi phansi futhi ume emuva izikhathi eziyisishiyagalombili noma ngaphezulu. Bese wenza ukuphakamisa umlenze ezinhlangothini. Ingabe ukhalo luyashelela phansi luveza ingaphezulu lomshuqulo wakho? Ngabe izikhindi zisika ithanga lakho ngendlela exakile, engazinzile? Amabhodlela akho kufanele azizwe njengesikhumba sesibili, ngakho-ke uma ekucasula manje, awalunganga.

Phequlula futhi Uphakamise

Yima mude uvule izingalo ubanzi bese usonta kwesobunxele nangakwesokudla, ushwiba izingalo zakho ngapha nangapha, bese uziphakamisa phezulu naphansi. Ngabe ihembe lakho ligibela phezulu esikhundleni sokuhlala okhalweni? Ngabe kukhona imikhakha ekufaka bugging?

Hamba Rogue

Okokugcina, phonsa eminye iminyakazo eyengeziwe noma izivivinyo ozijwayele ukwenza isivivinyo sangempela. Futhi ungesabi ukuphuma egumbini elincane lokugqoka ukuze uzenze-uma unovalo ngokugqoka le nto engathengi esitolo, ayikho indlela oyofuna ukuyigqoka ejimini. Yenza i-handstand ngokumelene nodonga, ama-burpee noma abaqwali bezintaba, noma ukunyakaza okumbalwa okujabulisayo kwe-Zumba. Noma yiziphi izingubo ocabanga ukuzithenga kufanele zilingane kahle, zikhululeke, futhi zikukhuthaze ukuthi uzilolonge!

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Okuningi okuvela kuPopsugar Fitness:

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Ingabe Ugqoke Isicathulo Esifanele Uma Ujima?

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