Gcoba imilenze yakho nama-Abs Emaminithini angu-4 flat

-Delile

• I-Lateral Lunge kuya Kubhalansi Yomlenze Owodwa
• Inja ephansi enama-Shin Taps to Push-Up
• Ukungena ngaphakathi nangaphandle kwesikwele kugxumela ekufikeni komlenze owodwa
• I-Single-Leg Side Plank Hip Dips
• Buyekeza kwe-

Umlingo walokhu kuhamba, ukuhlonishwa yi-Instagram fit-lebrity Kaisa Keranen (aka @ KaisaFit), ukuthi bazokhipha ingaphakathi nemilenze yakho, baphinde bathole wonke umzimba wakho. Ngemizuzu emine nje, uzothola ukuzivocavoca okushiya uzizwe sengathi uqhamuke kwi-gym sesh yehora lonke. Ukhiye? Phuma ngomzamo, ukuze uzwe futhi ubone imiphumela.

Isebenza kanjani: ngokuhamba ngakunye, yenza i-AMRAP (reps ngangokunokwenzeka) ngemizuzwana engama-20, bese uphumula imizuzwana eyi-10. (Uma kwenzeka ungajwayeleki, lokhu kubizwa ngokuthi yi-tabata Workout.) Phinda isifunda izikhathi ezimbili kuya kwezine ngenqubo esheshayo, eqinile ezokhipha imilenze nengqikithi yakho. Ufuna ukuziphonsela inselelo nakakhulu? Engeza enye isekethe evela e-Kaisa.

I-Lateral Lunge kuya Kubhalansi Yomlenze Owodwa

A. Gibela umlenze wangakwesokudla ungene kulayini oseceleni. Beka isandla sokunxele emhlabathini bese uphakamisa ingalo yesokudla uye esibhakabhakeni.

B. Shayela onyaweni lwesokudla ukuze ufike esilinganisweni somlenze owodwa emlenzeni wesobunxele.

Yenza zonke ezinye izifunda ohlangothini oluphambene.

Inja ephansi enama-Shin Taps to Push-Up

A. Yehlisa ku-push-up.

B. Phushela phezulu uye enja eya phansi bese uthinta i-shin yesokunxele ngesandla sokudla.

C. Yehlisa emuva phansi, bese uphushela inja iye phezulu uye phansi bese uthinta i-shin yesokudla ngesandla sobunxele.

Qhubeka nokushintshana.

Ukungena ngaphakathi nangaphandle kwesikwele kugxumela ekufikeni komlenze owodwa

A. Kusuka esikweleni, gxumela kubhalansi yomlenze owodwa.

B. Gxuma ubuyele emuva ukuyongena esikweleni.

Qhubeka ugxume ungene uphume, ushintshashintsha imilenze.

I-Single-Leg Side Plank Hip Dips

A. Qala ngepulangwe eliseceleni, umlenze ophezulu uzulazula ngaphezu komlenze ongezansi.

B. Izinqulu ezingezansi kuze kube yilapho uhamba kancane ngaphezu komhlabathi. Phinda.

Yenza zonke ezinye izifunda ohlangothini oluphambene.

Buyekeza kwe-