I-Lacey Stone's 15-Minute Full Workout Plan

-Delile

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Awunaso isikhathi sokuzivocavoca? Ukuthi lapho lokhu kuvivinya umzimba okungenamishini okusheshayo okuvela kumqeqeshi we-LA u-Lacey Stone kuza khona kube usizo! Lolu hlelo luzokwenza inhliziyo yakho ishaye futhi luqinise umzimba wakho wonke ngemizuzu eyi-15 nje kuphela - akukho hambo olude oluya ejimini oludingekayo.

U-Lacey uphakamisa ukuqala ngokufudumala okusheshayo kokugijima endaweni kuhlanganiswe namajack weqa, bese uphinda lo mjikelezo ohamba kathathu kathathu. Isikhathi sokuqala lapho uzivocavoca ngomzuzu owodwa, okwesibili wenza ukuzivocavoca ngakunye amasekhondi angama-30, futhi okwesithathu, uzokwenza umsebenzi ngamunye umzuzu owodwa.

Ukuzivocavoca 1: Ama-Lunges Emhlabeni Wonke

Isebenza: Izinqe nemilenze

A. Qala ngezinyawo ndawonye. Hambisa unyawo lwesokudla uye phambili ulunge phambili, bese uphumela unyawo lwangakwesokudla ulunge ohlangothini, bese uqedela ngomugqa oguqukayo onyawo langakwesokudla ngemuva kwakho. Phindela emuva enkabeni ngakho izinyawo zihlangene.

B. Bese buyela emuva ngonyawo lwesokunxele uye ejikeni elibuyela emuva, susa unyawo lwesokunxele uye kwelinye ilunge eliseceleni, bese uqeda ngonyawo lwesokunxele luye phambili ngokujikijela phambili. Lokhu kuqeda uhambo olulodwa "emhlabeni jikelele."

C. Qhubeka uhamba "uzungeza umhlaba," uqedela ukuphindaphinda okuningi ngangokunokwenzeka ngesikhathi esinikeziwe (kungaba imizuzwana engama-30 noma iminithi elingu-1).

Ukuzivocavoca 2: Amapulangwe wePlank

Isebenza: Isifuba, umhlane kanye ne-abs

A. Qala phezulu endaweni yepulangwe. Thepha ihlombe langakwesokudla ngesandla sobunxele, bese ubuyisela isandla sobunxele phansi. Ngemuva kwalokho, thepha ihlombe langakwesokunxele ngesandla sokudla, bese ubuyisela isandla sokudla phansi.

B. Izinhlangothi ezihlukile zesikhathi esabiwe (kungaba imizuzwana engama-30 noma iminithi elingu-1).

Isivivinyo 3: I-Side Skaters

Isebenza: Wonke umlenze-kufaka phakathi amathanga angaphakathi nangaphandle

A. Qala ngesikwele esincane. Jikela eceleni ngakwesokunxele, ufike emlenzeni wesobunxele. Letha umlenze wesokudla ngemuva kweqakala lesobunxele, kodwa ungawuvumeli ukuthi uthinte phansi.

B. Buyela emuva ngokugxumela kwesokudla ngomlenze wesokudla. Lokhu kuqeda i-rep eyodwa.

C. Yenza ama-skaters asheshayo amaningi ngangokunokwenzeka ngesikhathi esabiwe (kungaba imizuzwana engama-30 noma iminithi elingu-1).

Isivivinyo 4: Ukuphakanyiswa kwe-Booty

Isebenza: Ama-Glutes

A. Lala ngomhlane, bese ubeka izandla phansi ukuze uzinze njengoba ugoba umlenze wesobunxele futhi uphakamisa umlenze wesokudla usuka phansi.

B. Ukucindezela isithende sangakwesobunxele phansi, phakamisa okhalweni phezulu, ugcine umzimba usesimeni sebhuloho esiqinile.

C. Yehlisa umzimba kancane uye phansi. Lokhu kuqeda i-rep eyodwa.

D. Izinhlangothi ezihlukile (yimuphi umlenze ophakanyisiwe) ngesikhathi esabiwe (kungaba imizuzwana engama-30 noma iminithi elingu-1).

Ukuzivocavoca 5: UJack Knives

Isebenza:I-Abs

A. Lala phansi noma ebhentshini unemilenze eqonde ngqo, izingalo ziluleke ngaphezu kwekhanda, izinzwane zikhombe ophahleni.

B. Phakamisa izingalo ubheke ezinzwaneni ngenkathi uphakamisa imilenze ku-angle engama-45- kuya kuma-90-degree, ugcine amahlombe phansi. Letha izingalo ngaphezulu kwenkinobho yesisu ukuze umzimba ubukeke njengommese wejack.

C. Jikela emuva phansi noma ebhentshini imilenze nezingalo zeluliwe.

D. Yenza abaningi ngangokunokwenzeka ngesikhathi esabiwe (kungaba imizuzwana engama-30 noma iminithi eli-1).

Uma usuphindile isifunda kathathu, qiniseka ukuthi wehlise umoya bese welula eminye imizuzu emibili kuya kwemithathu. Ngemuva kwalokho ungabuyela emuva kumodi yeholide ufeze kakhudlwana ngokujima ngaphansi kwebhande lakho!

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