I-3-Hambisa ithoni kunye nokuSebenza ngeTotshi

Umxholo

• Kwenziwe ntoni
• Plyo Push-up
• Ukuma kweCrunch ukuya kwi-squat
• Uphengululo lwe

Ngale ndlela yokwenza-naphina nje imizuzu eli-10 ijolise kumzimba wakho wonke-kwaye ibandakanya i-cardio ukuqala! Ukufumana izicwangciso ezikhawulezayo nezisebenzayo zokukunceda uhlale ulungile kwaye uphilile engqondweni-nokuba uxakeke kangakanani uphonononge ngaphezulu kwemizuzu eli-10, akukho zixhobo, wenze-naphi na.

Kwenziwe ntoni

Intambo yokutsiba (okanye ubaleka endaweni ukuba awunayo intambo yokutsiba) kangangemizuzu emi-2, emva koko ungazenzi umthambo wezixhobo umzuzu omnye. Phinda yonke isekethe kanye. Gqibezela ngeminye imizuzu emi-2 yentambo yokutsiba okanye ukubaleka. Uya kutshisa iikhalori ezili-12 ngentambo yemizuzwana nje engama-60.

Plyo Push-up

IMISEBENZI: ISIFUBA, AMAGXA, NETRICEPS

Ngena kwindawo yeplanga ngamadolo phantsi. Bend iingqiniba, ukwehlisa isifuba kumhlaba [A].

Push phezulu kwaye uqhwabe izandla [B].

Ukuma kweCrunch ukuya kwi-squat

IMISEBENZI: I-ABS, IBUTT, KUNYE NEMITHETHO

Yima ngeenyawo ezibanzi kancinci kunamagxa, izandla zisemva kwentloko yakho, iingqiniba ziphumele emacaleni. Gobela esinqeni uye ngasekunene njengoko usiza edolweni lasekunene uye engqinibeni [A]. Buyela kwindawo yokuqala, emva koko uphinde ngedolo lasekhohlo kunye nengqiniba.

Buyela kwindawo yokuqala, emva koko u-squat [B]. Phinda ulandelelwano lonke ngokukhawuleza.

Uphengululo lwe