Umceli mngeni we-100-Lunge Workout oya kuguqula imilenze yakho iye kwiJell-O

Umxholo

• Iilgeji zangaphambili
• Ukunyuka kweentaba
• Imilenze esecaleni
• Oojack abaxhumayo
• Curtsy Lunges
• Abadlali bezemidlalo
• Yahlula imiphunga
• USumo Burpees
• Lunge Kick
• Uphengululo lwe

Amalunge ayinto emnandi, intshukumo enamandla yokongeza kumxube wakho wokuzilolonga ... de ube wenze okuninzi kangangokuba amadolo akho abuyela kumush kwaye ulahlekelwe kuko konke ukulungelelanisa umzimba wakho osezantsi. Ukuba ingcinga yokutshisa imilenze yakho ukuya kuthi ga kwinqanaba-okanye ingcinga yokuyifumana iitoni kwaye yomelele njengesihogo-ikwenza ube nohlobo lokuvuya, ke lo ngumceli mngeni wokuzilolonga kuwe. Yenziwe ngumqeqeshi uKym Perfetto, aka @KymNonStop, kwaye uyakukunceda ukuba wenze imiphunga engapheliyo de ubethe ikhulu le-rep. (Qiniseka nje ukuba wenza imiphunga ngokuchanekileyo ngaphambi kokuba uqale.) Konke kuya kulunga, nangona kunjalo, ngenxa yokutshiswa kakhulu kunye nesiqabu esimnandi sokuzigqiba zonke.

Ingaba isebenza kanjani: Landela kunye nePerfetto kwividiyo engentla, okanye uhambe ngokuhamba ngenyathelo ngenyathelo elingezantsi. Uya kutshintshanisa iseti nganye ye-20 imiphunga nge-cardio move. Nje ukuba ufikelele esiphelweni, ugqibile-oko kukuthi, ngaphandle kokuba ufuna ukuya 200. (Iingalo kunye nokuziva ungakhathalelwanga? Yongeza le thawuli yokusebenza ukuze usebenze emzimbeni wakho ongasentla nakwingqokelela yakho.)

Iilgeji zangaphambili

A. Yima ngeenyawo kunye.

B. Thatha inyathelo elikhulu ukuya phambili ngonyawo lwasekunene, uhlale ngokuthambileyo, kwaye wehlise kwi-lunge de idolo langaphambili lenze i-angle ye-90-degree.

C. Cofa unyawo lwangaphambili ukuze ubuyele kwindawo yokuqala, uphinde uphinde kwelinye icala.

Yenza i-10 reps kumlenze ngamnye.

Ukunyuka kweentaba

A. Qala kwindawo ephezulu yeplanga ngamagxa ngaphezulu kwezihlahla kunye nokuqina okungundoqo.

B. Ngokukhawuleza tshintsha amadolo okuqhuba uye esifubeni, ugcine isinqe ngokuhambelana namagxa namagxa ngaphezulu kwezihlahla.

Yenza i-10 reps kwicala ngalinye.

Imilenze esecaleni

A. Yima ngeenyawo kunye.

B. Thatha inyathelo elikhulu ukuya kwicala kunye nomlenze wasekunene, ukucwila izinqe umva ukuya ezantsi kwi-lunge, idolo lasekunene lenze i-angle ye-90-degree kunye nomlenze wesobunxele ngqo (kodwa ungavalwanga) ngaphandle.

C. Cofa unyawo lwasekunene ukuze ubuyele ukuqala, emva koko uphinde kwelinye icala.

Yenza i-10 reps kwicala ngalinye.

Oojack abaxhumayo

A. Yimani ngeenyawo kunye neengalo ngamacala.

B. Gxuma iinyawo ngaphandle, ukhupha iingalo ecaleni kunye nangaphezulu.

C. Tsiba iinyawo ngasemva kunye kwaye uzise iingalo emacaleni ukuze ubuyele kwindawo yokuqala.

Yenza i-20 reps.

Curtsy Lunges

A. Yima ngeenyawo kunye.

B. Nyathela unyawo lwasekhohlo umva kwaye uye ngasekunene, wehlise kwindawo egobileyo de idolo lasekunene lenze i-angle ye-90-degree angle.

C. Cinezela kunyawo lwangaphambili ukuya kwinqanaba lasekhohlo ukubuyela kwindawo yokuqala, uphinde uphinde kwelinye icala.

Yenza i-10 reps kwicala ngalinye.

Abadlali bezemidlalo

A. Ubunzima beShift kumlenze wasekunene ogobile, uwela unyawo lwasekhohlo ngapha nangapha kwaye ubhabha phantsi.

B. Tsibela ngasekhohlo ukutshintshela emacaleni, ufike kumlenze ogobele kancinane, unyawo lwasekunene luwele ngasemva, lubhabha phantsi.

Yenza i-10 reps kwicala ngalinye.

Yahlula imiphunga

A. Qala kwilungu lomlenze wasekunene ngedolo lasekunene eligotyiweyo kwii-90 degrees kwaye umlenze wasekhohlo wolulelwe ngasemva, ugobe kancinane.

B. Ithemba lokutshintsha iinyawo, ukufika kumngxunya womlenze wasekhohlo. Qhubeka utshintsha ubuye umva ngokukhawuleza.

Yenza i-10 reps kwicala ngalinye.

USumo Burpees

A. Qala ngeenyawo ezibanzi kunobubanzi begxalaba ngaphandle.

B. Squat phantsi ukubeka izandla tyaba emgangathweni ngaphakathi kweenyawo. Iinyawo ze-Hop zibuyele kwindawo ephezulu yeplanga.

C. Xhuma iinyawo uye emhlabeni ngaphandle kwezandla, amadolo agobe kwiskat. Phakamisa i-torso phezulu ukubuyela kwindawo yokuqala.

Yenza i-20 reps.

Lunge Kick

A. Qala ukuma ngeenyawo kunye.

B. Buyela umva ngomlenze wasekhohlo uye kwi-lunge ebuyela umva, ukwehla de kube ngamadolo angaphambili enze i-angle ye-90-degree angle.

C. Cinezela kunyawo lwangaphambili ukuze ume emlenzeni wasekunene, ukhaba isithende sasekhohlo phambili ngaphambili.

D epheleleyo. Ngokukhawuleza inyathelo lasekhohlo ngasekunene, emva koko phinda kwelinye icala.

Yenza i-20 reps kwicala ngalinye.

Uphengululo lwe