Ama-Cardio Moves angama-60

-Delile

• Buyekeza kwe-

Uyazi ukuthi kufanele uvivinye umzimba ngokwengeziwe. Ufuna ukuzivocavoca umzimba ngaphezulu. Kepha kwesinye isikhathi kunzima ukukhama ukuzivocavoca okugcwele ohlelweni lwakho olumatasa. Izindaba ezinhle: Ucwaningo oluningi olushicilelwe lubonisa ukuthi ungahlala usesimweni futhi ushise amakholori anele ukuze ugcine noma unciphise umzimba ngokwenza ama-mini-workouts usuku lonke. Eqinisweni, ucwaningo luye lwabonisa ukuthi izikhathi ezimfushane zokuzivocavoca-ezimbalwa njengezikhathi ezintathu zemizuzu eyi-10-zisebenza kahle njengezinde, inqobo nje uma isamba sesikhathi sokuzivivinya esiphelele kanye nezinga lokuqina kuqhathaniswa. Phinda noma yikuphi kokuzivocavoca okulandelayo umzuzu.

1. Ujeke wokugxuma

Yima ngezinyawo ndawonye, ​​bese ugxuma, uhlukanisa imilenze futhi uphakamise izingalo ngaphezulu. Izwe izinyawo zihlukene ngobubanzi be-hip, bese ugxuma izinyawo zibuyele emuva kanye nezingalo ezingezansi.

2. Ukugijima izitebhisi

Gibela izitebhisi zokundiza, ushaye izingalo zakho, bese uhamba phansi. Shintsha ngokuthatha izitebhisi ezimbili ngasikhathi.

3. Intambo yokweqa

Yenza ukushova kwesibhakela okuyisisekelo noma ukweqa ngezinyawo ezimbili. Hlala kumabhola ezinyawo, ungagxumi uphume kakhulu emhlabathini, izindololwane ezinhlangothini zakho.

4. squat gxuma

Yima ngezinyawo ububanzi be-hip-wide. Gobisa amadolo nezinqulu ezingezansi zibe i-squat. Gxuma emoyeni bese uqondisa imilenze, uphakamise izingalo phezulu. Izwe ngokuthambile, yehlisa izingalo.

5. Hlukanisa gxuma

Yima ngokuma okuhlukanisiwe, unyawo olulodwa ibanga elide ngaphambi kolunye, bese uguqa ngamadolo ugxume, ushintshe imilenze uye phansi bese ushaya izingalo eziphikisana nemilenze. Imilenze ehlukile.

6. Isinyathelo phezulu

Khuphuka onqenqemeni, ezitebhisini, noma ebhentshini eliqinile ngonyawo olulodwa, bese ngolunye, bese wehla ngolunye ngesikhathi; phinda.

7. Ukushintshaniswa kokuphakanyiswa kwamadolo

Ukuma umude, buyisa idolo elilodwa esifubeni sakho ngaphandle kokuwa kwezintambo; jikisa ngendololwane ebhekene nedolo. Izinhlangothi ezihlukile.

8. I-hamstring curl

Ukuma ubude, isitebhisi eceleni ngonyawo langakwesokudla, bese uletha isithende sangakwesobunxele ezinqeni; donsa izindololwane ezinhlangothini. Izinhlangothi ezihlukile.

9. Jog endaweni

Jog endaweni, uphakamisa amadolo phezulu; jika izingalo ngokwemvelo ziphikisana. Landla kancane, ibhola lonyawo isithende.

10. Eqa eceleni kuya kohlangothi

Beka noma iyiphi into ende, ezacile (njengomshanelo) phansi. Gxumela emaceleni phezu kwento, yehla izinyawo zihlangene.

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