I-Metabolism Booster Hotel Room Workout Ongayenza Noma Kuphi

-Delile

• Kulungele
• 1. Amajeke Agxuma
• 2. Lunge kuya kuLunge Hop
• 3. AmaBurpees
• 4. Abaqombola Izintaba
• 5. Ama-Push-Ups
• 6. Ukuhlala phezulu
• 7. Ama-Oblique Twists
• 8. Ababhukudi
• 9. Amapulangwe
• Buyekeza kwe-

Uma unesikhathi esifushane futhi ungekho ekhaya, kungase kuzwakale kucishe kungenzeki ukuthola isikhathi nesikhala sokujima. Kodwa awudingi ukujuluka ihora eliqinile noma usebenzise inqwaba yezinto zikanokusho ukuze uthuthukise imetabolism yakho futhi uqale ukushisa ama-calories. Lokhu kuzivocavoca umzimba okusheshayo kungenziwa egumbini lakho lokuphumula, ngaphandle, noma egumbini lehhotela-njengomqeqeshi uKym Perfetto, aka @kymnonstop, kukhombisa lapha.

Isebenza kanjani: Landela kanye no-Kym kuvidiyo ukuze uzivocavoce umzimba wonke. Awudingi isibali sikhathi nanoma yimuphi umshini—indawo encane nje nendawo ethambile (njengokhaphethi, umbhede, noma umata) wokunyakaza kwaphansi.

Ingxenye engcono kakhulu? Ungenza yonke imikhuba kaKym nge cha imishini, futhi akuthathi isikhathi eside, noma. Okulandelayo, zama ukujima kwe-cardio yasendlini noma i-abs toner ephansi yemizuzu engu-10.

Kulungele

A. Adonse izingalo phezulu. Exhale bese usonga phambili, iminwe ezinzwaneni.

B. Nyathela umlenze wesokudla ubuyele ephahleni elijulile. Ngena umlenze wesokudla bese uphinda ngakolunye uhlangothi.

C. Isinyathelo unyawo lwesobunxele phezulu ezandleni futhi ume, uhogele ngenkathi ufinyelela izingalo ngaphezulu. Goqa phambili.

D. Buyisela umlenze wesokudla elungeni eliphansi bese uhogela umoya, ufinyelele izingalo phezulu ukuze uthole iphaphu elincane. Exhale, beka izintende phansi phansi eceleni konyawo lwesobunxele. Nyathela unyawo lwesokunxele phambili bese uphinda ngakolunye uhlangothi.

E. Phindela emuva enjeni ephansi. Gobisa izindololwane ukuze utshuze ubuso, bese kuba amahlombe, bese ugoba phambili ungene ku-push-up bese ungene enja ebheke phezulu. Pushela emuva enja eya phansi, bese uhamba izandla ubuyela ezinzwaneni bese ume.

1. Amajeke Agxuma

A. Yima ngezinyawo ndawonye, ​​izingalo ngezinhlangothi.

B. Masinyane gxuma uhlukane izinyawo, ufinyelele izingalo ngaphezulu.

C. Bese weqa ukubuyela endaweni yokuqala. Phinda umzuzu ongu-1.

2. Lunge kuya kuLunge Hop

A. Qala umile umlenze wesokunxele uye phambili bese idolo elingakwesokudla lizulazula lisuka phansi. Qondanisa imilenze, bese wehla ubuyele emgodini. Yenza ama-reps ama-5.

B. Ukusuka ezansi kwe-lunge, cindezela onyaweni olungaphambili lwesokunxele bese ugxuma, ushayela idolo langakwesokudla ubheke esifubeni.

C. Masinyane buyela emuva ngonyawo langakwesokudla ukuze ubuyele kulungisi.

Yenza ama-reps ama-5. Shintsha izinhlangothi; phinda.

3. AmaBurpees

A. Yima ngezinyawo ububanzi be-hip-wide.

B. Beka izandla phansi phambi kwezinyawo bese uphonsa izinyawo emuva endaweni ephezulu yamapulangwe.

C. Masinyane gxuma izinyawo zibheke phezulu ezandleni, bese ume bese ugxuma ngezingalo ngaphezulu.

Yenza ama-reps ama-5.

4. Abaqombola Izintaba

A. Qala endaweni ephakeme yepulangwe.

B. Ukugcina i-flat back nokugcina umongo uqinile, amanye amadolo okushayela asondele esifubeni.

Yenza izikhathi ezingu-10.

5. Ama-Push-Ups

A. Qala endaweni ephakeme yepulangwe.

B. Isifuba esingezansi kuze kube yilapho izindololwane zakha ama-engela angama-90 degree.

C. Cindezela isifuba kude naphansi, ugcine ingaphakathi liqinile.

Yenza izikhathi ezingu-10.Phinda uhamba 2 kuya ku-5.

6. Ukuhlala phezulu

A. Lala ubheke phezulu embhedeni (noma phansi) izinyawo zibheke phansi namadolo abheke phezulu ophahleni. Izingalo zeluliwe ngemuva kwekhanda ngama-biceps ngezindlebe.

B. Cindezela i-abs ukuze ikhuphuke yonke indlela, ifinyelele izingalo phambili ukuze izandla zelule phezu kwezinzwane.

C. Slow down back to start. Ukwenza kube nzima kakhulu, beka izandla ngemuva kwekhanda nezindololwane ezikhombe ezinhlangothini.

Yenza izikhathi ezingu-10.

7. Ama-Oblique Twists

A. Hlala embhedeni (noma phansi), ukuncika kwesifuba emuva cishe ngama-degree angama-45 nokuphakamisa izinyawo ngakho-ke imicu ifana nomhlabathi.

B. Cindezela izintende zezandla kanye nokwelula izingalo, bese ujikeleza kwesokudla, uthinte iminwe yakho phansi ngaphandle kwesinqe sangakwesokudla, bese usonteka ukuphinda ngakolunye uhlangothi. Qhubeka nokushintshana.

Yenza ama-reps ayi-10 ohlangothini ngalunye.

8. Ababhukudi

A. Lala ubheke phansi embhedeni (noma phansi) izingalo nemilenze yeluliwe isikhathi eside.

B. Phakamisa ingalo ephambene nomlenze obhekene, bese ushintsha. Qhubeka ushintshe, ugcine intamo ende futhi ubheke phansi phansi.

Yenza ama-reps ayi-10 ohlangothini ngalunye.

9. Amapulangwe

A. Bamba isikhundla sepulangwe lendololwane ngamahlombe phezu kwezindololwane, umnyombo kanye ne-quads ebandakanyekile, ne-pelvis ifakwe.

Bamba imizuzwana engama-30.Phinda uhamba u-6 kuye ku-9.

Buyekeza kwe-