Izivivinyo Eziqinile Zasekhaya Ezithuthukisa Isilinganiso Senhliziyo Yakho kanye Nokushiswa Kwekhalori

-Delile

• Tuck Jump Burpees
• I-Cross Leg Push-Ups
• I-Low Lunge Switch Jump
• I-Hollow Hold Circle-Ups
• Buyekeza kwe-

Uma kunomqeqeshi oyedwa osiqondayo isidingo sokujima okusheshayo kodwa okuphumelelayo, u-Kaisa Keranen, noma u-KaisaFit uma umlandela ezinkundleni zokuxhumana. (Awumlandeli? Nazi izizathu ezimbalwa zokuthi kungani uphuthelwa.) UKeranen usevele ukukhombisile ukuthi ungajuluka kanjani izithukuthuku ngochungechunge lwakhe lwe- # FitIn4, olufaka ukuzivocavoca umzimba okugcwele kanye nokuzivocavoca kwe-plyo, okuhamba okuzokhipha imilenze futhi i-abs yensimbi, nokuthi ungayiphusha kanjani, uyishaye ngesibhakela, futhi uyihlwaye indlela eya emzimbeni onamandla. Futhi manje ubuyile futhi ngalesi sifunda ongasenza ekhaya, ejimini, noma cishe noma yikuphi. Ngakho-ke ngokuzayo lapho ufuna ukulingana nokujima, kodwa uzizwe sengathi awunaso isikhathi, thintana ne-Keranen futhi uzothola ukuthi awunazo izaba. Ake sisebenze!

Tuck Jump Burpees

A. Ukusuka ekumeni, beka izandla phansi bese ugxuma izinyawo ubuyele endaweni yokuphusha phezulu.

B. Jump izinyawo phambili ukuhlangabezana izandla.

C. Qhuma emoyeni, uletha amadolo esifubeni. Phinda.

Ingabe i-AMRAP (reps ngangokunokwenzeka) kumasekhondi angama-20, bese uphumula imizuzwana eyi-10

I-Cross Leg Push-Ups

A. Qala phezulu kwe-push-up.

B. Nweba umlenze wesokunxele ngaphansi kwesokudla bese wehlisela ku-push-up.

C. Push-up, bese unweba umlenze wangakwesokudla ngaphansi kwesobunxele bese wehlela ku-push-up. Qhubeka nokushintshana.

Ingabe i-AMRAP (reps ngangokunokwenzeka) kumasekhondi angama-20, bese uphumula imizuzwana eyi-10

I-Low Lunge Switch Jump

A. Qala emgodini ngomlenze wesobunxele ngaphambili, emuva ngedolo ngamasentimitha ukusuka emhlabathini.

B. Shayela ngezithende ukuqhuma phansi, ushintshe imilenze ngakho ngakwesokudla kungaphambili. Qhubeka nokushintshana.

Ingabe i-AMRAP (reps ngangokunokwenzeka) kumasekhondi angama-20, bese uphumula imizuzwana eyi-10

I-Hollow Hold Circle-Ups

A. Qala endaweni engu-V, amadolo agobile nezingalo ezinwetshiwe ekuphakameni kwehlombe.

B. Zungelezela izingalo emuva, wehlise umzimba kuze kube amahlombe nemilenze kuyintshi ukusuka emhlabathini.

C. Zungelezela izingalo emuva ngenkathi ushaya emuva ukuze uqale isikhundla.

Yenza i-AMRAP (ama-reps amaningi ngangokunokwenzeka) ngemizuzwana engu-20, bese uphumula imizuzwana eyi-10

* Qedela sonke isifunda izikhathi ezingama-2-4, izinhlangothi eziguqukayo ngokuvivinya umzimba ngamunye njengoba kudingeka.

Buyekeza kwe-