Abesifazane Abayisi-6 Babelana Ngokuthi Baguquguquka Kanjani Ukuba Umama Nemikhuba Yabo Yokuzivocavoca

-Delile

• Dlala ama-Double
• Yiba noHlelo A, B, no-C
• Wazi Umgomo Wakho
• Thola amavidiyo wakho wokuya
• Ipeni
• Hlanganisa
• Buyekeza kwe-

Izindlela zokuzivocavoca zendawo yokugcina zizokonga amandla akho kanye nengqondo, futhi akekho owazi njengalaba mama-bangochwepheshe bokuqina abaphezulu abathuthukise isu ngalinye ngokuzivivinya ngomjuluko bona.

Dlala ama-Double

"Thola izindlela zokufaka izingane zakho ku-Workout yakho, futhi kuzokhulisa amathuba okuthi zikwenze-plus, njengoba zikhula, kubaluleke kakhulu ukuzenza nazo zihambe. Ungaqala kusenesikhathi kakhulu ukuhola ngesibonelo. Mina indodakazi, eneminyaka engu-8 manje, ibisenza i-yoga nami kusukela ineminyaka engaba ngu-2 1/2. Ngiyifundise inqwaba yokuma, futhi manje ijabulela ukwenza imikhuba engiyenzayo."-Laura Kasperzak, umfundisi we-Acrovinyasa eLincoln Park, eNew Jersey

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Yiba noHlelo A, B, no-C

"Impilo nezingane ayinakulindeleka - nginezimbili zazo-ngakho-ke zinike izinketho. Uma uphuthelwa ikilasi lakho, lungiselela ukuzama okuthile okusha. Uma ungeke ukwazi ukuphuma ngomnyango, yenza ngekhanda isimiso se-HIIT ngakho ungakwazi ukujuluka emizuzwini engu-20 uyisicaba ngenkathi zilele. Uma konke okunye kwehluleka, ngenza inselelo eyi-100-burpee. Yithande noma uyizonde, ama-burpees angukuzivocavoca umzimba wonke, ikakhulukazi ama-100 awo! " -Heather May, umqeqeshi ophambili e-Burn 60 studio e-Los Angeles (Noma bhalisela 30-Day Burpee Challenge noJen Widerstrom.)

Wazi Umgomo Wakho

"Setha ukuthi kungaki ukuzivocavoca ngesonto okuhlosile. Njengoba nginezingane ezimbili, inombolo yami inezintathu. Uma ngikwazi ukushaya ijimu, ngakha isekethe esitobhini sami: ukuhamba okuyisihlanu-ngenza umnyombo nezingalo, gijima izitebhisi ngokuzivocavoca kwe-plyo phezulu, bese wenza umzimba ophansi kanye nekhadi lasendle-umzuzu owodwa ngamunye, imijikelezo emithathu. Phumula imizuzwana engu-30 ngemva kwemizuliswano." -UMary Onyango, umphathi weqembu lokuqina e-Equinox eBrooklyn, eNew York

Thola amavidiyo wakho wokuya

"Njengomama wezingane ezine-omuncane enezinyanga ezingu-7-angikwazi njalo ukuzivocavoca ejimini. Ukuvivinya umzimba okudingeka kakhulu, njengoBurn Live, engingakwenza ekamelweni lokuphumula kungisindisile kaningi. Ngiqala ngakho umgomo wemizuzu engama-20, futhi uma izingane zijabule nengane ilele, ngiya ihora lonke. Njengokulingayo njengokuqeda izingubo noma ukugeza izitsha, ngizibeka phambili, ngoba ngiyazi ukuthi wonke umuntu uzozuza kimi ngokuba umama onempilo. Futhi, ukuhambahamba endaweni kusiza izingane ukuba zikhiphe amagwebu futhi ngenze igazi lami limpompe, ikakhulukazi ukugijima izingane ezinkulu zikhuphuke amagquma."-Lana Titus, umqeqeshi oyinhloko eBurn 60 studio eLos Angeles

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Ipeni

"Mina nomyeni wami sabelana ngekhalenda, futhi silisebenzisela ukuhlela ukusebenza kwethu. Ngiyaqiniseka ukuthi yena noma umzanyana wethu angabheka ingane eneminyaka engu-1 ubudala ngesikhathi sami. Lapho ngiphuma esimisweni, ngisebenzisa amabhande wokumelana ekhaya ukuze yenza ukujima okusheshayo ukushintshanisa ukuvivinya umzimba okuphezulu (ukusunduza, imigqa, ukucindezela) nama-squats namaphaphu."-Amanda Butler, umfundisi eFhitting Room eNew York City

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Hlanganisa

"Nginabafana ababili, oneminyaka engu-7 no-4 ubudala, futhi ngikhulelwe ingane yami yesithathu. Ngakho-ke ama-go-tos ami ayabhukuda, engingawenza nezingane, kanye nokuzivocavoca isisindo somzimba engingakwenza kulo lonke lolu suku Izintandokazi zami yimiphunga emile (qala ngedolo lakho langemuva phansi, ukhuphukele endaweni yokuma, bese wehla), ama-push-ups ama-rhomboid (qala ngawo womane amanqina, letha izindwani zamahlombe ziqondane, bese ucindezela phansi kude), amabhuloho omlenze owodwa (elele ebheke phansi, umlenze owodwa ugobile ngonyawo bese kuthi omunye umlenze uphakamise, uphakamise futhi unqeni ephansi), nezinja zezinyoni (ezivela kuzo zozine izinyawo, zinwebeka ngengalo nomlenze ohlukile). "-Nicole Radziszewski, umqeqeshi eRiver Forest, e-Illinois, kanye nomsunguli weMama's Gotta Move

Buyekeza kwe-