Lolu hlelo Lokusebenza Masonto onke oluvela kuKayla Itsines Luthatha Ukuqagela Ngokuzivocavoca

Umlobi: Ellen Moore

Usuku Lokudalwa: 11 Ujanuwari 2021

Ukuvuselela Usuku: 29 Ujuni 2024

Lolu hlelo Lokusebenza Masonto onke oluvela kuKayla Itsines Luthatha Ukuqagela Ngokuzivocavoca - Ukudlala

-Delile

Uhlelo lukaKayla Itsines 'At-Home BBG Masonto onke lokuzivocavoca
Uhlelo
NgoMsombuluko: Ukujima Komzimba Ophansi
Isifunda 1
I-Double-Pulse Squat
Ama-Jumping Jacks
Reverse Lunge
I-X-Mountain Climber
Isifunda 2
Ibhuloho Elilodwa Lomlenze
Ab Amabhayisikili
Ipulangwe Eliseceleni
NgoLwesibili: IZILWANE
NgoLwesithathu: Ukuzivocavoca umzimba okuphezulu
Isifunda 1
Ama-Plank Jacks
Lay-Down Push-Up
I-Bent-Leg Jackknife
Side Plank futhi Hip Phakamisa
Isifunda 2
I-X-Plank
Push-Up okuphindwe kabili
Ama-Russian Twists
Ukukhahlela Kwe-Flutter
NgoLwesine: I-LISS
NgoLwesihlanu: Ukuzivocavoca umzimba okugcwele
Isifunda 1
I-Pop Squat
Isibungu Hamba futhi Push-Up
Ukuphakamisa Umlenze Ogobile futhi Oqondile
Reverse Lunge futhi uguqe ngamadolo
Isifunda 2
I-X-Plank
I-Burpee
I-Russian Twist
I-lateral Lunge
NgoMgqibelo: Inketho ye-Abs Yokuzikhethela
Isekhethi
Umyalo
I-X-Mountain Climber
I-X-Plank
I-Side Plank ne-Oblique Crunch
I-Bent-Leg Jackknife
Izikele
NgeSonto: Usuku Lokuphumula
Buyekeza kwe-

Awekho ama-dumbells? Ayikho inkinga. Awuqinisekile ukuthi zingaki izinsuku ngesonto okufanele uzenze? Musa ukujuluka. U-Kayla Itsines ukwenzele konke ukucabanga. Umsunguli we-SWEAT udale uhlelo lwe-BBG lwasekhaya ngokukhethekile Umumo bafundi, futhi uma ubunzima ukuthola ukuhlala uhambisana nokusebenza kwakho ngesikhathi sokuhlukaniswa, lolu hlelo luzosiza impela! (Futhi, ubonile yini ukuthi naye usanda kwethula uhlelo olusha sha lwe-BBG Zero Equipment kuhlelo lokusebenza? Ilungele ukujima noma kunini.)

Uma kukhulunywa ngokuthuthuka nokuqina komzimba wakho (noma ngabe uyini umgomo wakho), ukungaguquguquki kubusa kakhulu. Kodwa, ungaqhubeka kanjani nesimiso sokujima uma ungazi nokuthi ungaqala kuphi? Futhi, maningi amathuba okuthi i-gameplan yakho yokuzivocavoca ilahlwe ngefasitela ngo-2020 ngenxa yobhubhane lwe-coronavirus nokuvalwa kwejimu okwalandela.

Yilapho kungena khona leli qhinga elikhethekile le-Itsines. Likwenzela ukucabanga futhi lihlanganisa zonke izisekelo ngokuxubana kwe-low-intensity cardio, ukuqeqeshwa kokuqina komzimba, nokubuyiselwa kwesonto elilinganiselayo lokuzivocavoca. Ingxenye engcono kakhulu? Konke ukujima imizuzu engama-30 noma ngaphansi, okwenza kube lula ukungena kunoma iluphi uhlelo lwakho olubukeka lufana nalezi zinsuku.

Kungakhathaliseki ukuthi ungumuntu osaqalayo noma ubuyela ku-fitness groove, lolu hlelo lunokuthile lawo wonke umuntu futhi lithatha konke ukuqagela ngaphandle kwezibalo. Ngaphezu kwalokho, ungaphinda lolu hlelo lokujima lwamasonto onke kaningi ngokuthanda kwakho. Uma iqala ukuzizwa ilula kakhulu, zama ukungeza ezinye izimpinda ezimbalwa, noma ukunciphisa isikhathi sokuphumula. (Okuhlobene: Ingabe Yisikhathi Sokushintsha Indlela Yakho Yokuzivocavoca?)

Uhlelo lukaKayla Itsines 'At-Home BBG Masonto onke lokuzivocavoca

Uhlelo

UMsombuluko: Umzimba Ophansi
NgoLwesibili: IZILWANE
NgoLwesithathu: Upper-Body
NgoLwesine: I-LISS
NgoLwesihlanu: Umzimba Ogcwele
NgoMgqibelo: I-Express Abs Challenge
NgeSonto: Usuku Lokuphumula

Isebenza kanjani: Umzimba ngamunye ophansi, umzimba ongaphezulu, kanye nokuzivocavoca umzimba ogcwele kuyimizuzu engama-28 ubude futhi kwenziwa amasekhethi amabili, ngalinye linokuzivocavoca okune.

Ukujima ngakunye kulandela iphethini efanayo: Setha isibali-sikhathi imizuzu engu-7 bese uqedela Isekethe 1 izikhathi eziningi ngangokunokwenzeka.Thatha ukuphumula komzuzu owodwa, wenze okufanayo nakuSekethe 2. Gxila efomini lakho futhi ungakhohlwa ukufudumala nokuphola.

Ezinsukwini ze-low-intensity cardio session (LISS) izinsuku u-Isines uncoma ukuhamba, ukuhamba ngebhayisikili, noma ukubhukuda imizuzu engu-30-60. Ngezinsuku zokuphumula, u-Itsines uncoma kakhulu ngempela egxile ekululameni. Lokho kusho ukwelula noma ukuhamba nje kancane, kodwa akukho bunzima bomzimba obungadingekile. (Bona: Ungaphumula Kanjani Ngokufanelekile Ku-Workout Yakho)

NgoMsombuluko: Ukujima Komzimba Ophansi

Isifunda 1

I-Double-Pulse Squat

A. Qala endaweni yokuma izinyawo zihlukene ngobubanzi behlombe.

B. Donsa futhi uhlanganise umnyombo. Bheka ngqo phambili, goba izinkalo namadolo, uqinisekise ukuthi amadolo ahlala ahambisana nezinzwane. Qhubeka uguqe ngamadolo kuze kube yilapho amathanga ehambelana nomhlabathi. Ingemuva kufanele libe phakathi kwe-engeli engu-45- kuya ku-90-degree kuya ezinqulwini.

C. Phusha izithende bese welula imilenze kancane.

D. Goba amadolo bese ubuyela endaweni ye-squat.

E. Khipha umoya. Push ngokusebenzisa izithende futhi welule imilenze ukuze ubuyele endaweni yokuqala.

Phinda ukuphinda okungu-12.

Ama-Jumping Jacks

A. Yima ngezinyawo ndawonye nezandla ezinhlangothini. Lesi isikhundla sakho sokuqala.

B. Gxumela izinyawo zombili ngaphandle ukuze zibe banzi kunezinqulu zakho. Ngesikhathi esifanayo, phakamisa izingalo phezulu.

C. Gxuma zombili izinyawo ngaphakathi, izingalo ezingezansi, bese ubuyela endaweni yokuqala.

Phinda izikhathi ezingu-20.

Reverse Lunge

A. Yima ngezinyawo ndawonye izandla ziboshwe phambi kwesifuba. Lesi isikhundla sakho sokuqala.

B. Faka futhi uthathe isinyathelo esikhulu ubuyele emuva ngonyawo lwesokudla, ugcine okhalweni isikwele ngaphambili nangesinqe kungathathi hlangothi. Yehlisa kuze kube yomibili imilenze igobile ngama-engeli angu-90-degree, igcina isifuba siside futhi ingaphakathi libambene. Isisindo kufanele sisakazwe ngokulinganayo phakathi kwemilenze yomibili.

C. Exhale bese ucindezela maphakathi nonyawo nesithende sonyawo lwesobunxele ukuze ume, unyathele unyawo lwesokudla ukhuphuke ukuhlangabezana nesobunxele. Qhubeka ushintshe kuzo zombili izinhlangothi.

Phinda izikhathi ezingu-24; 12 ngakunye.

I-X-Mountain Climber

A. Beka izandla zombili phansi, nobubanzi behlombe, nezinyawo zombili zihlangane ngemuva kwakho. Lesi isikhundla sakho sokuqala.

B. Ukugcina unyawo lwesobunxele phansi, goba ngamadolo wangakwesokudla ulilethe esifubeni nasendololwaneni yangakwesobunxele. Nweba umlenze wangakwesokudla bese ubuyela endaweni yokuqala.

C. Ukugcina unyawo lwangakwesokudla phansi, goba idolo langakwesokunxele ulilethe esifubeni nasendololwaneni yangakwesokudla. Nweba umlenze wesokunxele bese ubuyela endaweni yokuqala.

D. Qhubeka ushintshana phakathi kwesokudla nesobunxele. Khulisa isivinini kancane kancane, uqinisekise ukuthi umlenze onyakazayo awuthinti phansi.

Phinda ukuphindaphinda okungama-24; 12 ngakunye.

Isifunda 2

Ibhuloho Elilodwa Lomlenze

A. Lala phansi emuva bese uqala endaweni yebhuloho phansi. Phakamisa umlenze owodwa uye phezulu emoyeni bese ucindezela kancane ngesithende esiphambene. Lesi isikhundla sakho sokuqala.

B. Faka, khipha, futhi uphakamise okhalweni phezulu ngaphandle kokuvumela iqolo elingezansi ukuthi ligobeke, ugcine ithambo lomsila liqinile.

C. Donsa futhi ukhiphe isinqe ubuyele phansi kancane ngokulawula.

Phinda ukuphindaphinda okungama-24; 12 ngakunye.

Ab Amabhayisikili

A. Lala ngomhlane uphakamise ikhanda nezandla ngemuva kwezindlebe zakho. Gobisa amadolo ukuze amathanga asezingeni elingu-90 degree ukuya okhalweni.

B. Nweba umlenze wesokudla ukuze ube engeli engama-degree angu-45 ukusuka phansi. Ngasikhathi sinye faka idolo langakwesokunxele esifubeni.

C. Masinyane nweba umlenze wesobunxele bese uletha idolo langakwesokudla esifubeni ukudala ukunyakaza.

D. Ngemva kokubamba ukunyakaza, guqula umzimba ongenhla ukuze idolo lihlangane nendololwane ehlukile.

Phinda ukuphindaphinda okungama-40; 20 ngakunye.

Ipulangwe Eliseceleni

A. Qala ngokulala ngohlangothi olulodwa. Gqoka ngendololwane eyodwa, izinyawo zibekwe phezu kwenye

B. Phakamisa izinkalo zakho ukuze umzimba wakho ube umugqa owodwa oqondile. Nweba ingalo yakho kuze kufike ophahleni. Bamba.

Bamba amasekhondi angama-60; Imizuzwana engama-30 uhlangothi ngalunye.

I-X-Hop

A. Yima ngezinyawo ububanzi bokubanda ehlombe. Bheka ngqo phambili, goba izinkalo namadolo, uqinisekise ukuthi amadolo ahlala ahambisana nezinzwane zakho.

B. Qhubeka ugoba amadolo kuze kube yilapho amathanga ehambisana nomhlabathi futhi ubuyele emuva nge-engeli engu-45- kuya ku-90-degree kuya ezinqulwini.

C. Phakamisa umzimba phezulu. Nweba futhi ubeke kabusha imilenze ukuze ungene endaweni yokubopha. Umlenze wesobunxele kufanele ube phambili nomlenze wesokudla ubuyele emuva. Isisindo kufanele sisatshalaliswe ngokulinganayo phakathi kwemilenze yomibili.

D. Hambisa umzimba phezulu futhi. Nweba futhi ubeke kabusha imilenze yomibili ukuze ubuyele endaweni eyi-squat. Qhubeka ushintshana phakathi kokuhamba kwe-lunge ne-squat. Ukunyakaza ngakunye kwezinyawo kufana nokuphindaphinda okukodwa.

Phinda izikhathi ezingu-20.

NgoLwesibili: IZILWANE

Cabanga nge-LISS njengokuphambene ne-HIIT. Ngokuzivocavoca kwakho kwe-LISS, uzofuna ukugxila ekuzameni okuqhubekayo okuqinile esikhundleni sokuqhuma okusheshayo komsebenzi wokuqina okukhulu. Lokhu kusho ukuthi isilinganiso senhliziyo yakho kufanele sihlale sizinzile kuwo wonke umsebenzi. Imisebenzi efana nokuhamba ngebhayisikili okuvamile, ukuhamba ngezinyawo, nokuhamba izintaba kungasebenza lapha. Kuncane mayelana nomsebenzi othile futhi kuningi mayelana nokuqina kokutakula okusebenzayo. Ibhonasi: Olunye ucwaningo lukhombisa ukuthi ukuqeqeshwa kwe-LISS kusebenza kakhulu kune-HIIT uma kukhulunywa ngokuthuthukisa ukusatshalaliswa kwamafutha. (Bheka ezinye iziphakamiso ze-cardio ezizinzile zokukusiza ukuthi uqalise.)

NgoLwesithathu: Ukuzivocavoca umzimba okuphezulu

Isifunda 1

Ama-Plank Jacks

A. Qala ngepulangwe eliphezulu.

B. Izinyawo ze-Hop zibanzi zibanzi kunezinqulu ngaphandle kokuvumela i-butt ukuthi ivele ngaphezu kokuphakama kwamahlombe.

C. Sheshisa ngokushesha izinyawo emuva bese ubuyela endaweni yokuqala.

Phinda izikhathi ezingu-20.

Lay-Down Push-Up

A. Lala ngesisu izingalo zeluliwe ngaphambili. Khahlela imilenze ngemuva bese ukhomba izinzwane phansi. Letha izingalo emzimbeni futhi uzibeke nhlangothi zombili zesifuba.

B. Phusha esifubeni bese welula izingalo ukuze uphakamise umzimba ubuyele esimeni sokucindezela. Gcina umhlane oqondile futhi uzinze ngokusebenzisa imisipha yesisu.

C. Kancane wehlise umzimba emhlabathini bese welula izingalo phambi kwakho.

Phinda ukuphinda okungu-12.

I-Bent-Leg Jackknife

A. Lala emuva, izingalo zoluleke ngaphezulu. Faka umgogodla futhi uphakamise imilenze isuka kumata kancane. Lesi isikhundla sakho sokuqala.

B. Adonse umoya, agobise amadolo bese uwasondeza esifubeni. Izinyawo kufanele zihlale ndawonye. Ngasikhathi sinye, letha izingalo zibheke ezinyaweni, uphakamise ikhanda kancane bese uletha izindwani zamahlombe nesifuba emgqeni.

C. Exhale futhi wehlise izingalo zakho, welula imilenze yakho ukuze ubuyele endaweni yokuqala, kodwa ngaphandle kokwehlisa izinyawo phansi.

Phinda izikhathi ezingu-15.

Side Plank futhi Hip Phakamisa

A. Lala ohlangothini olulodwa. Phakamisa phezulu endololwaneni eyodwa, gcina umzimba ulayini oqondile, izinyawo zifakwe ngaphezulu komunye nomunye, kuphakanyiswe izinkalo.

B. Yehlisa kancane kancane kuze kube yilapho inqulu ingathinteki phansi, bese uyiphakamisela phezulu.

Phinda ukuphindaphinda okungama-24; 12 ngakunye

Isifunda 2

I-X-Plank

A. Qala endaweni yepulangwe izandla ziqhelelene kancane kunobubanzi behlombe nezinyawo zihlangene. Lesi isikhundla sakho sokuqala.

B. Ngenkathi ugcina umhlane oqondile futhi uzinza ngomgogodla, dedela isandla sokudla nonyawo lwesobunxele bese uwahlanganisa ngqo ngaphansi kwesifuba. Buyela endaweni yokuqala.

C. Phinda usebenzise isandla sobunxele nonyawo lwesokudla. Qhubeka ushintshanise phakathi kwesokudla nesobunxele ngenani lesikhathi esishiwo.

Phinda izikhathi ezingu-24; 12 ngakunye.

Push-Up okuphindwe kabili

A. Qala endaweni yokuphusha phezulu ngezandla ziqhelelene kancane kunobubanzi behlombe nezinyawo ndawonye. Lesi isikhundla sakho sokuqala.

B. Hola, gobisa izindololwane bese uphansi umzimba wakho ubheke phansi kuze izingalo zakhe ama-engeli amabili angama-90 degree. Gcina i-back back ne-brace eqondile.

C. Phusha esifubeni bese welula izingalo kancane. Bend izindololwane ukubuyela ukusunduza up isikhundla. Gcwalisa le nhlangano ebizwa nge- "pulse" amahlandla amabili esewonke.

D. Exhale bese uphusha esifubeni, welula izingalo, bese ubuyela endaweni yokuqala.

Phinda ukuphinda okungu-10.

Ama-Russian Twists

A. Hlala emethini izandla zifakwe phambi kwesifuba. Gobisa amadolo bese ubeka izinyawo phansi. Ukugcina izinyawo ndawonye, phakamisa izinyawo emhlabathini bese welula imilenze ukuze acishe aqonde.

B. I-twist torso ngakwesokudla ukuze isandla sokudla sithinte phansi. I-torw ye-untwist ukubuyela endaweni yokuqala. Phinda, uphendukise isifuba ngakwesobunxele. Qhubeka ushintshanise phakathi kwesokudla nesobunxele.

Phinda izikhathi ezingu-30; 15 ngakunye.

Ukukhahlela Kwe-Flutter

A. Lala ngomhlane, hlanganisa umgogodla futhi uphakamise imilenze yomibili yaphansi. Lesi isikhundla sakho sokuqala.

B. Ngesikhathi esifanayo phakamisa umlenze wesokudla bese wehlisa umlenze wesokunxele, uqinisekise ukuthi akukho othinta phansi. Lokhu kufanele kudale ukunyakaza okufana "nesikele".

Phinda ukuphindaphinda okungama-30; 15 ngakunye.

NgoLwesine: I-LISS

Uma ukwazi ukufinyelela okokusebenza okukhudlwana, cabanga ngokugxuma kumshini wokugwedla, okweqanda, noma umphathi wezitebhisi wokuzivocavoca kwanamuhla kwe-LISS. Ungase futhi ukhahlele ukuthambekela kokuzivocavoca okuhamba ngezinyawo ukunyathela izinto. Uma ungaqiniseki uma ushaya indawo emnandi ngamandla ngesikhathi sokuzivocavoca kwakho kwe-LISS, thatha isivivinyo senkulumo. Kufanele ukwazi ukubamba ingxoxo ngaphandle kokuthola ubunzima bokuphefumula.

NgoLwesihlanu: Ukuzivocavoca umzimba okugcwele

Isifunda 1

I-Pop Squat

A. Yima izinyawo zibe banzi kunobubanzi behlombe ngokuhlukana nezinzwane zijike kancane. Hlanganisa izandla phambi kwesifuba.

B. Adonse umoya. Edonse umoya bese ususa izinyawo ngokuqhuma, uzihlanganise ngenkathi ugxumela emoyeni. Izikhali kufanele zeluleke ngemuva kwakho.

C. Buyela emuva endaweni yokuma. Gcina amadolo athambile ukuvimbela ukulimala.

Phinda izikhathi ezingu-15.

Isibungu Hamba futhi Push-Up

A. Yima ngezinyawo ububanzi bokubanda ehlombe.

B. Ubheke phambili ngqo, goba ezinqulwini nasemadolweni, bese ubeka izandla phansi phambi kwezinyawo. Hamba ngesandla uye phambili kuze kube yilapho umzimba usesimweni sokusunduza.

C. Izindololwane zebhande kanye nesifuba esiphansi ukuya phansi kuze kube yilapho izingalo zakha ama-engeli angama-90-degree. Gcina umhlane uqondile futhi uhlanganyele core.

D. Exhale, phusha esifubeni bese welula izingalo ukuze ubuyele endaweni yoku-push-up.

E. Hamba izandla zombili ubuyele ezinyaweni. Sukuma ubuyele endaweni yokuqala.

Phinda ukuphinda okungu-12.

Ukuphakamisa Umlenze Ogobile futhi Oqondile

A. Lala ngomhlane, welula imilenze yomibili bese ubamba umgogodla. Lesi isikhundla sakho sokuqala.

B. Adonse umoya. Exhale futhi uguqe amadolo, uwalethe esifubeni. Izinyawo kufanele zihlale ndawonye.

C. Faka umoya futhi unwebe imilenze ukuze ubuyele endaweni yokuqala, kodwa ngaphandle kokwehlisa izinyawo phansi.

D. Khipha umoya. Ngenkathi ugcina imilenze inwetshiwe, khuphula kancane imilenze ubheke phezulu kuze kube iyakha i-90-degree angle enezinqulu.

E. Adonse umoya. Imilenze engezansi ukubuyela endaweni yokuqala, kepha ngaphandle kokwehlisa izinyawo zakho phansi. Qhubeka ukushintshanisa phakathi kokugoba nokuphakamisa umlenze oqondile.

Phinda izikhathi ezingu-20.

Reverse Lunge futhi uguqe ngamadolo

A. Yima ngezinyawo ububanzi bokubanda ehlombe.

B. Adonse umoya bese uthatha isinyathelo esikhulu emuva ngonyawo lwesokudla. Gobisa amadolo womabili ebangeni le-90-degree, uqinisekise ukuthi isisindo sisatshalaliswa ngokulinganayo phakathi kwemilenze yomibili.

C. Exhale, nweba womabili amadolo bese wedlulisela isisindo onyaweni lwesobunxele. Ngesikhathi esifanayo, phakamisa unyawo lwesokudla ukuletha idolo esifubeni.

D. Umlenze wesokudla ophansi ukuze ubuyele endaweni yokuqala ngaphandle kokuphumula unyawo kumata.

Phinda ukuphindaphinda okungama-24; 12 ngakunye.

Isifunda 2

I-X-Plank

A. Qala endaweni yepulangwe izandla ziqhelelene kancane kunobubanzi behlombe nezinyawo zihlangene. Lesi isikhundla sakho sokuqala.

B. Ngenkathi ugcina iqolo eliqondile futhi uzinzisa phakathi komgogodla, khulula isandla sokudla nonyawo lwesokunxele bese uzihlanganise ndawonye ngezansi komzimba. Buyela endaweni yokuqala.

C. Phinda usebenzise isandla sobunxele nonyawo lwesokudla. Qhubeka ushintshanisa kwesokudla nesobunxele ngesikhathi esishiwo.

Phinda ukuphinda okungu-12.

I-Burpee

A. Yima ngezinyawo ububanzi bokubanda ehlombe. Goba okhalweni nasemadolweni bese ubeka izandla kumata ohlangothini ngalunye lwezinyawo.

B. Faka futhi ugxume zombili izinyawo emuva ukuze imilenze yelulwe ngokuphelele ngemuva kwakho.

C. Gxuma izinyawo zombili phambili phakathi kwezandla, uqinisekise ukuthi izinyawo zakho zihlala zihlukene ngobubanzi bamahlombe.

D. Exhale futhi uqhubekisele umzimba wakho phezulu emoyeni. Nweba imilenze ngezansi nezingalo phezulu.

E. Faka futhi uhlale endaweni yokuqala. Gcina amadolo athambile ukuvimbela ukulimala.

Phinda ukuphinda okungu-12.

I-Russian Twist

A. Hlala emethini izandla zifakwe phambi kwesifuba. Gobisa amadolo futhi ubeke izinyawo phansi. Ukugcina izinyawo ndawonye, phakamisa izinyawo phansi futhi welule imilenze ukuze acishe aqonde.

B. Twist torso kwesokudla ukuze isandla sokudla sithinte phansi ngqo eceleni kwakho. I-torw ye-untwist ukubuyela endaweni yokuqala. Phinda, uphendukise isifuba ngakwesobunxele. Qhubeka ushintshanise phakathi kwesokudla nesobunxele.

Phinda izikhathi ezingu-30; 15 ohlangothini ngalunye.

I-lateral Lunge

A. Yima ngezinyawo ndawonye izandla ziboshwe phambi kwesifuba.

B. Thatha igxathu elikhulu uye kwesokudla, wehlele ngokushesha emgodini, ucwilisa okhalweni emuva bese ugoba idolo langakwesokudla ukuze lihambisane ngqo nonyawo lwesokudla. Gcina umlenze wesobunxele uqonde kodwa ungakhiyiwe, izinyawo zombili zikhombe phambili.

C. Phusha unyawo lwesokudla ukuze uqondise umlenze wesokudla, nyathela unyawo lwesokudla eduze kwesobunxele, bese ubuyela endaweni yokuqala. Phinda ngakolunye uhlangothi.

Phinda ukuphindaphinda okungama-24; 12 reps ohlangothini ngalunye.

NgoMgqibelo: Inketho ye-Abs Yokuzikhethela

Isebenza kanjani: Setha isibali sikhathi imizuzu engu-7 bese uqedela isifunda kaningi ngangokunokwenzeka. Phumula umzuzu owodwa ulandela umzuliswano wemizuzu engu-7. Phinda kabili ngaphezulu ingqikithi yemijikelezo emi-3.

Isekhethi

Umyalo

A. Qala ngokuma kwepulangwe, ubeke izingalo phansi bese welula imilenze yomibili ngemuva.

B. Dedela ingalo yesokudla bese ubeka isandla sokudla ngokuqinile emhlabathini, ngqo ngaphansi kwehlombe elingakwesokudla. Phusha uye ngakwesokunene, ulandele ngokushesha ngesandla sobunxele ngephethini efanayo. I-Brace core tp ivimbela izinqulu ukuthi zinganyakazi.

C. Buyela endaweni yepulangwe ngokudedela isandla sokudla bese wehlisela engalweni, ngaphambi kokwenza okufanayo ngesandla sobunxele. Phinda lo msebenzi, uqale ngesandla sobunxele. Qhubeka ushintshana phakathi kwesokudla nesobunxele.