Ukuzivocavoca kozakwethu okungu-5 kusuka ku-Tone It Up Girls Ukuzama nge-BFF Yakho

-Delile

• 1. Isikwele Sokubuyela Emuva
• 2. Ibhola Lomuthi Ukuphonsa
• 3. Medicine Ball Toss-Crunch
• 4. Ibhuloho likazakwethu
• 5. I-High-Five Plank Hold
• Buyekeza kwe-

Ukuthola ugqozi lokufika ejimini ngesikhathi sasehlobo kunzima, ngakho-ke sithinte amantombazane e-Tone It Up ukuze uthole umnyakazo othile othokozisayo ongakwazi ukuwengeza esimisweni sakho ngebhola lomuthi nje noma isisindo sakho somzimba-kanye nomngane wokujima. Ngoba ngubani ongcono ukusinika umlingani omusha ohambayo kunabangani nabaqeqeshi abakhulu bangempela, uKarena noKatrina? (Okuhlobene: Zama i-Tone It Up Girls 'Quickie Ingqikithi Yomzimba Yomzimba)

1. Isikwele Sokubuyela Emuva

A. Yima ubheke emuva, izinyawo zihlukaniswe ububanzi ehlombe nezingalo ziqonde phansi ezinhlangothini izandla ezihlanganiswe nezomlingani wakho.

B. Ukuncika kumlingani wakho ukuthola ibhalansi, bhincisela i-abs yakho, phindisela izinkalo zakho emuva, bese ugoba amadolo akho, wehlise umzimba ube yisikwele. Yima kancane ngezansi, bese uphushela emuva uye phezulu endaweni yokuqala.

2. Ibhola Lomuthi Ukuphonsa

A. Yima ubhekane nophathina wakho izinyawo ezithe ukuvuleka kancane kunobubanzi behlombe, ubambe ibhola lomuthi phambi kwesifuba.

B. Hinge okhalweni bese ugoba amadolo, wehlela ku-squat ngenkathi ugcina ibhola lomuthi lisendaweni efanayo.

C. Nweba imilenze ngesikhathi esifanayo welula izingalo ukuze ujikijele ibhola kumlingani wakho, ozofika endaweni ye-squat lapho ebamba ibhola.

3. Medicine Ball Toss-Crunch

A. Lala phansi ubheke umlingani wakho amadolo agobile futhi imilenze ixhumene.

B. Ngebhola lomuthi phambi kwesifuba sakho, hlala phansi, ujikijele umlingani wakho njengoba ufika phezulu kakhulu lapho uhlala khona.

4. Ibhuloho likazakwethu

A. Lala phansi ubhekane nophathina wakho amadolo akho egobile futhi amatheku akho ecindezelwe ndawonye.

B. Gcina izinyawo zakho zithintana futhi amadolo egobile, welula izingalo zakho ezinhlangothini zakho bese ucindezela izintende zakho emhlabathini njengoba usebenzisa i-abs yakho ukuphakamisa izinqe zakho phansi.

5. I-High-Five Plank Hold

A. Qala endaweni ephezulu yamapulangwe ebheke kumlingani wakho.

B. Ukugcina izinkalo zakho zifana, finyelela isandla sakho sokudla ukhuphukele phezulu kozakwenu. Buyisela isandla sokudla phansi bese uphinda ngesandla sobunxele.

Buyekeza kwe-