I-Cardio-Boosting Bodyweight Workout Ongayenza Noma Kuphi

-Delile

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Ukujima kwesisindo somzimba kuyindlela elula, eshibhe kakhulu yokuthuthukisa i-cardio namandla. Yenza ukunyakaza okusebenzayo okwenziwa ngumzimba wakho ngokwemvelo, bese uvuna izinzuzo kokunye ukusebenza kwakho, kanye nasempilweni yansuku zonke. Kukhona ama-burpee adonsa inhliziyo ajwayelekile, ojeke beplanki, nama-crunches wamabhayisikili. Kodwa izinqubo zesisindo somzimba ezihamba phambili zishintsha izinto ngokungeza iminyakazo ongazange uyizame. Zibophezele ohlelweni olusha lokuzivocavoca futhi ubuke umzimba wakho uguquka. (Le Nselelo Yezinsuku Ezingama-30 Yesisindo izoshintsha konke.)

Ukuzivocavoca ngezansi kuzokusiza wakhe imisipha futhi usebenze wonke umnyombo wakho ngaphansi kwemizuzu engama-20. '

Imininingwane yokusebenza: Yenza isinyathelo ngasinye imizuzwana engama-30. Ayikho imishini edingekayo, ukuze ukwazi ukungena ngqo ekufudumaleni. Thola igazi lakho ligeleze ngamajacking weqa, i-T-spine stretch, ikati / inkomo, kanye nemibuthano yengalo. Qala isigaba sokuqala: amahops ohlangothini nohlangothi, ukukhahlela ama-butt, ohlangothini ohlangothini ukuze uthephe, gxuma intambo, amahops ohlangothini olulodwa, bese uphinda ukulandelana. Isigaba sesibili: ukuthinta izinzwane ezimile, i-inchworm ebanzi, ojeke bepulangwe abaphumayo, ompompi bezinzwane ezidayagonal, ukugoqa kwebhayisikili, nokuphinda. Qeda ngokulandelana kwesithathu ukufaka uphawu ekushiseni: ukuma kwamahlombe kompompi bezinzwane, ama-burpees aguquliwe, agijime endaweni, ahlehlise amaphaphu, kanye nemiqulu yamadolo (bese uphinda).

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