Ukuzivocavoca Amandla Okuqondisa Amandla Wakho, Amathanga, Nenqa

-Delile

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Ingabe ufuna ukukhulisa amandla akho ekusebenzeni kwakho kwamasonto onke? Isikhathi sokwehla kwezisekelo zendlela yokuqeqesha amandla esikole esidala. Umqeqeshi u-Kelly Lee uzokuvumela ukuthi wenze iminyakazo yakudala (nge-twist). Ukujima ngakunye kuka-Kelly kuphinde kufaka phakathi izici ze-cardio, ukuzinza, nokuzilolonga okukhuthazela kwesimiso esisebenza kahle kakhulu sokushiswa kwamakholori.

Ukujima kwanamuhla kumayelana nomzimba wakho ongezansi (Bona: Iziqhumane Eziyisi-7 Zomzimba Ophansi). Ngokuhamba okufana ne-Bulgarian split squat kanye ne-hip enesisindo sokusebenza yonke intshi yengxenye yakho engezansi, uzokuzwa ukusha ku-butt yakho nomgogodla futhi uthande imiphumela ye-perky. (Ufuna okwengeziwe? Zama lezi squats eziyi-16 ezizosebenzisa inkinobho yakho.)

Imininingwane Yokuzivocavoca

Uzodinga umata wokuzivocavoca, i-dumbbell eyodwa esindayo, nesihlalo noma ibhentshi laleli klasi. Yenza umnyakazo ngamunye cishe imizuzwana engama-30. Phinda ukujima izikhathi ezintathu sezizonke.

Ukufudumala nge-side plank hip drive, okunye okuvula ama-hip, ne-lunge yomgijimi, kanye nesifuba kanye nokuvula emuva.

Ngena ekuzilolongeni uqale ngamapush-ups, ibhuloho elinomshini ongaphezulu, kanye namabhayisikili. Qhubeka nokuqopha i-abs yakho ne-glutes ngesisindo se-hip esinesisindo kanye nebhuloho elinesisindo, kulandelwe ama-squat split squats. Yizungeze ngamabhilidi ajikelezayo omlenze owodwa kanye nezikwele eziqinisiwe. Phinda ukujima izikhathi ezimbili ngaphezulu ukuze uthole ukusha ngokuphelele.

MayelanaGrokker

Unentshisekelo kumakilasi evidiyo okujima asekhaya? Kunezinkulungwane zamakilasi okuqina, i-yoga, ukuzindla, kanye namakilasi okupheka okunempilo akulindile ku-Grokker.com, insiza eku-inthanethi yesitolo sokuma okukodwa kwezempilo nokuphila kahle. Ngaphezu kwalokho Abafundi be-SHAPE bathola isaphulelo esikhethekile (ngaphezulu kwamaphesenti angama-40!)-bheka ukuphuma namuhla!

Okuningi okuvelaGrokker

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