Ungaqala Kanjani Ukuzivocavoca Futhi Ngemuva Kokuthatha Ikhefu eGym

-Delile

• Ikati-Inkomo
• Inja Yenyoni
• I-Fire Hydrant to Donkey Kick
• Inja ephansi ku-Spiderman Plank
• Skater Lunge
• I-Goblet Squat
• Ama-Russian Twists
• I-Triceps Dip
• Thinta i-Push-Up
• Buyekeza kwe-

Kwenzeka kuwo wonke umuntu. Ungaba ngumuntu othanda ukushisekela impilo oshaya ijimu kahlanu ngesonto, bese kuthi kungazelelwe uwe enqoleni. Kungakhathaliseki ukuthi bekuwukuzitika nge-Netflix inyanga yonke, ukugula, ukulimala, noma isikhathi esimatasa kakhulu emsebenzini esikukhinyabezelile, uqinisile. can futhi kufanele buyela enqoleni. Izindaba ezimbi: Uma uthathe isikhathi esiningi sokungasebenzi, kungenzeka ukuthi ulahlekelwe yinzuzo oyenzile esikhathini esedlule. Kulokhu, kuyisihluthulelo sokukhululeka ngokuphepha ekusebenzeni, kunokuba ubuyele emuva lapho ugcine khona. (Bheka: Kuthatha isikhathi esingakanani ukuphuma kumumo?)

Lokhu kuvivinya umzimba okumnene, okuphelele komzimba okuvela kumqeqeshi we-Nike oyingcweti u-Rebecca Kennedy kuwukujima okuphelele kokubuya kwejimu. Uzosebenzela ekuqiniseni ingqikithi yakho kanye nokuba ingcweti ukunyakaza okuthile okuyisisekelo ukuze uthuthukise imisipha yakho ukuze uvuselele ukujima kwakho. (Futhi uma ubugula, landela lawa macebiso ukuze uqale ukuzivocavoca futhi, ngaphandle kokugula.) Uzobuyela ebhentshini futhi-futhi ukuchoboze-ngaphambi kokuthi wazi.

Isebenza kanjani: Sebenza kulokhu kunyakaza okulandelayo ukuze uthole isikhathi esibonisiwe.

Uzodinga: I-dumbbell nebhokisi le-plyo

Ikati-Inkomo

A. Qala endaweni yetafula letafula ezandleni nasemadolweni ngomgogodla ongathathi hlangothi.

B. Donsela emuva uphinde uphakamise ikhothamo, uphakamise ithambo lomsila ubheke phezulu ophahleni.

C. Dweba inkinobho yesisu emgogodleni nase-arch back arch ohlangothini oluhlukile ngenkathi ubeka ikhanda.

Qhubeka imizuzwana engu-45.

Inja Yenyoni

A. Qala usendaweni yethebulethi ezandleni nasemadolweni ngomgogodla ongathathi hlangothi. Nweba ingalo yangakwesokunxele phambili, bicep ngendlebe nangomlenze wangakwesokudla emuva, ngokufana nomhlabathi, ukuze uqale.

B. Dweba indololwane yesokunxele edolweni elingakwesokudla ngaphansi kwenkinobho yesisu.

C. Nweba ingalo yangakwesokunxele nomlenze wesokudla ukuze ubuyele endaweni yokuqala.

Qhubeka imizuzwana engu-45. Shintsha izinhlangothi; phinda.

I-Fire Hydrant to Donkey Kick

A. Qala usendaweni yetafula phezu kwezandla nasemadolweni. Yehlisa endololwaneni yangakwesobunxele ukuqala.

B. Ukugcina amadolo egobile kuma-90 degrees, phakamisa umlenze wangakwesokudla uye ohlangothini kuze kube ngokufana nomhlabathi.

C. Idolo elingezansi kwesokudla eduze kwesobunxele ngaphandle kokuthinta idolo elingakwesokudla phansi.

D. Khahlela umlenze wesokudla uqonde emuva unyawo lugobe.

E. Dweba idolo langakwesokudla eceleni kwesobunxele ukubuyela endaweni yokuqala.

Qhubeka imizuzwana engu-45. Shintsha izinhlangothi; phinda.

Inja ephansi ku-Spiderman Plank

A. Qala ngenja ebheke phansi, izandla nezinyawo phansi, okhalweni kufinyelela ophahleni ukwakha isimo esibheke phezulu "v".

B. Izinqe ezingezansi zibekwe endaweni yamapulangwe ngenkathi udweba idolo langakwesokudla endololwaneni yangakwesokudla.

C. Hambisa unyawo lwesokudla eceleni konyawo lwesobunxele ngenkathi uphakamisa izinkalo ukubuyela endaweni yokuqala.

Qhubeka imizuzwana engama-45, izinhlangothi eziguqukayo.

Skater Lunge

A. Yima nezinyawo ububanzi, ubambe dumbbell uvundlile phambi kwesifuba.

B. Shifta isisindo kwesokunxele, ugobe idolo lesokunxele ngenkathi uqondisa umlenze wesokudla ukuze wehlele elungeni elingemuva.

C. Shifta isisindo siye kwesokudla, ugobe idolo elingakwesokudla ngenkathi uqondisa umlenze wesobunxele ukuze wehlele elungeni elingemuva.

Qhubeka ushintshana imizuzwana engu-45.

I-Goblet Squat

A. Yima ngezinyawo ububanzi bucishe bube bububanzi be-hip, ubambe uhlangothi olulodwa lwe-dumbbell ngezandla zombili phambi kwesifuba.

B. Hinge ezinqulwini bese uguqa ngamadolo ukwehlela esikweleni.

C. Qondanisa imilenze ngenkathi ushayela izinkalo phambili ukuze ubuyele endaweni yokuqala.

Qhubeka imizuzwana engu-45.

Ama-Russian Twists

A. Hlala phansi amadolo agobile futhi izinyawo zihamba phezulu, ubambe zombili iziphetho ze-dumbbell.

B. Sonta i-torso ngakwesobunxele, wehlise i-dumbbell phansi, bese ubuyela endaweni yokuqala.

D. Phinda, uzungeza i-torso futhi wehlise i-dumbbell kwesokudla. Buyela endaweni yokuqala.

Qhubeka imizuzwana engu-45.

I-Triceps Dip

A. Qala ngezinyawo ndawonye, ​​amadolo agobile, izandla ezibekwe phezu kwebhokisi le-plyo noma ibhentshi ngemuva iminwe ibheke phambili.

B. Gobisa izindololwane ziqonde emuva, zehle zize zigobe cishe ngama-degree angama-90.

C. Cindezela ama-triceps ukuze uqondise izindololwane bese ubuyela endaweni yokuqala.

Qhubeka imizuzwana engu-45.

Thinta i-Push-Up

A. Qala endaweni yepulangwe ngezandla ebhokisini le-plyo noma ebhentshini.

B. Gobisa izindololwane ukwehlisa isifuba ku-push-up.

C. Suka ebhokisini ukuze ubuyele endaweni yokuqala.

Qhubeka imizuzwana engu-45.

Buyekeza kwe-