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Qala ngokufudumeza okunamandla ukuze uthuthukise ukugeleza kwegazi futhi uvikele imisipha yakho. Ngemuva kwalokho, hamba uye kuma-crunches asemuva, ama-squats onompompi bezinzwane, kanye nokuhamba ngaphandle kwe-squat ngemigqa, bese ushisa i-abs yakho ngokuchofoza i-flutter. Shintshela kuma-windmills angenasisindo, ama-squats amaningi anezinsalela zohlangothi, ipulangwe elinompompi bendololwana, kanye nezinhlanzi zokubamba izinkanyezi ukuze ushaye izinga lokushaya kwenhliziyo yakho. Shintsha ukuze ufinyelele futhi udonse, ukukhahlela okumile, kanye nama-sumo squats ukuze uthinte ama-glutes akho, bese umile ukuqhuma kwamadolo aphakeme, ama-squat squats, kanye nama-curtsies angaphambili. Uzoqeda ukwenza ama-squats anezifinyezo eziseceleni kanye nepulanga elinama-tuck.

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Ukuzivocavoca Okusheshayo Nokufutheka Kwe-Cardio Okuphazamisa Umzimba Wakho

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