3 Ukuzilolonga kufuneka usebenze ukuGungqa isinxibo sakho seholide-Nokuba yeyiphi na indlela oyikhethayo!

Umxholo

• Isinxibo esincinci
• Umzimba-Con
• Ijini ezinesikhumba
• Isinxibo esingenamikhono
• Isinxibo seFit kunye neFlare Midi
• Uphengululo lwe

'Lixesha lokuba wandise ixesha lakho lokuzilolonga-nokuba uphuma ngenjongo yokugcizelela umphathi wakho ngexesha lomsitho womsebenzi okanye ukugcwalisa imihla yeTinder yomhla wokugqibela wokuncamisa uEva woNyaka oMtsha, ufuna ukubukeka umhle kuyo yonke iminyhadala yeholide nyusa iCal yakho. Kodwa ngenxa yendalo exakekileyo kaDisemba, kunokuvakala ngathi ixesha lakho lokuzilolonga liculwa phakathi. Ngelixa ukufaka umthambo womzimba ogcweleyo kwiveki yakho kuhlala kubambene, kubandakanya neentshukumo ekujoliswe kuzo ukuze ugxininise ezona asethi zakho ziya kulawula phezulu kule nyanga. Sikhethe imithambo ekufuneka uyenzile kuwe isidingo ukubandakanya kwisiqhelo sakho kuxhomekeke kwinto oyinxibileyo. Wamkelekile!

Isinxibo esincinci

I-mini-iilokhwe zenziwe zemilenze emide, emile kunye ne-derrière engakholelekiyo. Ezi zivivinyo ziqinisekisa ngokuqinisekileyo imilenze iintsuku.

Cwenga amathanga akho nge-dumbbell squat.

A. Yima ngenyawo ububanzi benyonga ngaphandle, ubambe iidumbbell ngamacala. Tyhila isinqe ngasemva kwaye ugobe amadolo ukuthoba kwi-squat, ufikelele kubunzima kumacala omabini e-shins.

B. Cinezela ngezithende ukubuyela kwindawo yokuqala kwaye uphinde.

Ngaba ucela i-buster engundoqo? Bamba i-dumbbell phambi kwesifuba sakho ukuze ufumane abo badubulayo. Ukuba amadolo akho ayagubha okanye angena ngaphakathi, lahla izisindo kwaye ugxininise nje ekugcineni amadolo akho ahambelana neenzwane zakho ze-pinky.

Amanyathelo okuhamba emva kwexesha ngumhlobo osenyongweni wentombazana xa kufikwa ekutshabalaliseni amanqatha ethanga angaphakathi nangaphandle.

A. Yima ecaleni kwebhokisi ephantsi okanye ibhentshi. Bamba i-dumbbell kwisandla ngasinye kubude beengalo, ulenga ngamacala akho. Beka unyawo olunye ebhokisini okanye inyathelo, ngelixa olunye unyawo lwakho lutyaliwe ngokuqinileyo phantsi.

B. Cinezela isithende seenyawo ungene ebhokisini uze uqhubekele phezulu ude umlenze wakho wokuxhasa wandiswe ngokupheleleyo.Ukugqiba ngomlenze wakho webhokisi kwibhokisi okanye kwibhentshi. Yehla ngomlenze womzila ukubuyela kwindawo yokuqala.

Akonelanga kukubila kwakho? Bamba ubunzima obunzima kwisandla secala eliphakanyiswayo kwaye ugcine ama-hips emgceni lonke ixesha. (Uyathanda le ntshukumo? Mhlawumbi ngenxa yokuba kukuzilolonga koMzimba osezantsi oYimba yonke.)

Ukufa: Ukoyikisa kancinci, kufanelekile. Yenza umfanekiso wakho kunye nemisipha kunye nale nguqulo yokwazisa ukuze ukwazi ukujonga kwifom yakho.

A. Bamba izibini zeedumbbells kwaye ume ngeenyawo i-hip-wide wide, amadolo agobe kancinci, kunye neentende zijonge emathangeni.

B. Ukugcina umqolo ngokwendalo ngokuthe tye, brace abs kwi-hinge phambili kunye nehenjisi phambili ukusuka esinqeni, ukufikelela kwi-dumbbells ukuya kwiinyawo kude kube esifubeni malunga nokulingana nomgangatho (thintela ukuya ezantsi kwinqanaba le-shin ukukhusela umva ekujikelezeni). Yenza izibhengezo ukuphakamisa i-torso kwindawo yokuqala kwaye uphinde.

Ngokungafaniyo ne-squat, lo ngumsebenzi we-hip-centric othetha ukuba izinqe zakho kufuneka ziqalise intshukumo ngaphambi kokuba amadolo akho aguqe. Kuphela ngaphantsi kangangoko unako ukugcina umqolo wakho ongezantsi uthe tye. Kuphephe nakuphi na ukubuyisela umva ngazo zonke iindleko!

Umzimba-Con

Usebenze nzima ujongeka utshaya kwisinxibo sakho somzimba-ekugqibeleni, lixesha lokubonisa iziphumo. Ezi ntshukumo ze-toning ziya kukunceda ukuba uyise kwinqanaba elilandelayo ngaphambi kokuba ufefe.

Tshisa amanqatha okubulela ngesisu kunye nabantu abanyuka intaba.

A. Qala kwindawo yokutyhala kunye neengalo zakho ngokuthe tye kwaye ngokuthe ngqo phantsi kwamagxa akho. Umzimba wakho kufuneka wenze umgca othe ngqo ukusuka emagxeni ukuya emaqatheni akho.

B. Cofa i-abs yakho, phakamisa unyawo olunye phantsi kwaye unyuse idolo lakho phezulu esifubeni sakho ngelixa ugcina umzimba wakho ngokuthe ngqo kumgca kangangoko kunokwenzeka. Buyela kwindawo yokuqala kwaye uphinde uphinde ushukume ngomlenze wakho ochaseneyo.

Ayipheleli nje ekufumaneni izinga lentliziyo yakho ukumpompa ukunyibilikisa iikhalori ezongezelelweyo, zikwayinguqulelo yeplanga eliguquguqukayo, okuthetha ukuba uya kufumana i-ab enkulu yokuzilolonga. Ungalibali ukugcina iinyonga zakho zihambelana namagxa akho!

Iibhugi ezifileyo lukhetho oluhle xa uxakeke kakhulu ukubukela Umcimbi ukubetha umthambo.

A. Ukuxoka ngokujongana neengalo kwandiswe ngokupheleleyo macala. Zisa imilenze kwindawo ye-tabletop, amadolo agobile kunye nemilenze ephantsi ihambelana nomgangatho.

B. Isiseko sebrace kunye nokufikelela kwengalo yasekhohlo phezulu nasemva kwentloko ngelixa umlenze wasekunene uthe tye kodwa ungawuchukumisi umgangatho. Buyela kwindawo yokuqala kwaye uphinde kwelinye icala.

Inqaku lomceli mngeni owongezelelweyo ngokuhlisa ingalo kunye nomlenze kwicala elinye ukwahlulahlula ii-oblique zakho. (Kwaye uzame le Mithambo ili-9 iNqununu eKusondeza kwi-Abs yePakethi emithandathu.)

Iibhokhwe, hamba! NgoLwesihlanu omnyama ayisiyiyo kuphela imini onokuthi ufumane amanqaku nge-one-one-deal: Fakela umqolo webhendi obhangqwe nge-back lunge ukuze ufowunele umva wakho wangasentla kunye nempango yakho ngaxeshanye.

A. Ibhanti yokumelana ne-ankile kwaye ume ngeenyawo kunye, ujonge ngakwi-ankile, ubambe iziphelo ngokulinganayo.

B. Buyela umlenze wasekunene umva ubuye umva emva, ugobe omabini amadolo malunga nama-90 degrees njengeengqiniba ezigoba ngasemva komzimba, utsala imiphetho yamabhanti ngamacala (jolisa ekunciphiseni amagxa egxalaba ngasemva kunye kunye njengemigca yeengalo). Buyela ekuqaleni; phinda kwelinye icala.

Ijini ezinesikhumba

Ukuyigcina iyinto eqhelekileyo yetshokholethi eshushu eyifaneleyo kunye namantombazana akho? Jonga ngokumangalisayo kwijee zakho noKhloe Kardashian uya kuba nomona.

Isliding lunges yindlela entle yokusebenza kwinxalenye yentshukumo yentshukumo, apho uninzi lwemicu yemisipha ikrazukile kwaye iphinde yakhiwe yomelele.

A. Yima ubude ngolunye unyawo kwidiski eslayidayo. Ziphumlise izandla ngokuqinileyo esinqeni sakho kwaye usete iinyawo zakho ububanzi begxalaba. Esi sisikhundla sakho sokuqala.

B. Slayida unyawo olukwidiski ngasemva kwaye wehlise isinqe sakho ukuze elinye idolo ligobele kwiidigri ezingama-90. Misa kancinci, emva koko ubuyisele umva kwicala lokuqala.

Zama uguqulelo lwentombazana eyonqenayo ngokulahla indwangu yokuhlamba kumgangatho wasekhitshini kwaye utyibilike ngelixa ii-cookies zakho zibhaka eziko.

Qinisa i-tush yakho ngeebhulorho zomlenze omnye.

A Ukulala ngobuso ngamanqwanqwa agobileyo kwiidigri ezingama-90 ngamacala, iinyawo eziguqukayo, kunye nezithende ngaphezulu kwenyathelo (zisa isinqe ngokusondeleyo ngokwaneleyo ukuba unyathele loo madolo emgceni wesinqe). Yandisa umlenze wasekhohlo ngokuthe tye kangangoko kunokwenzeka kwisilingi.

B Qinisa i-abs kwaye ucinezele iingqiniba phantsi emgangathweni ukuze uphakamise isinqe, uqhube isithende sasekhohlo ukuya kwisilingi. Isinqe esisezantsi ukuya emgangathweni, cofa kancinci umhlaba ngaphambi kokuphakamisa. Gcwalisa zonke ii-reps kwicala lokuqala, emva koko tshintsha imilenze kwaye uphinde uphinde ugcwalise iseti.

Jonga ukuze uqiniseke ukuba amathambo akho e-hip anokuthi ahlukanise ngokwenene i-bun enye ngexesha.

Fumana i-zen yakho ngelixa unyibilikisa amanqatha amathanga akho angaphakathi kunye ne-yoga-inspired chair squat.

A. Qala kwindawo ye-squat, imilenze ububanzi ububanzi bodwa. Iingalo zolulelwe ecaleni kweendlebe.

B. Tsibela ngaphandle kwindawo ebanzi kwaye uzise iingalo phantsi ukuze izandla ziphantse ukuchukumisa umhlaba. Yimpendulo enye. Qhubeka uphinda intshukumo.

I-Isometrically ukubamba i-squat yindlela entle yokulola ubuchule bakho kwaye ufumane amanqaku amakhulu okukrola. (Ezi Mthambo zili-10 ziya kuPhakamisa iingalo zakho kwi-Yoga Poses-kwaye zikuncede ujongeke usoyikeka kwitanki intle oyidibanisa nejean yakho!)

Isinxibo esingenamikhono

Bonisa inombolo yakho engenamikhono, engenamikhono ngeengalo zeetoni kunye nombulali obuyisele ukumangalisa iindwendwe zakho zetheko.

Inqaku lokubuya ngasemva njengebhaleyi elinemiqolo yentambo ehleliyo.

A. Hlala kwi-low-pulley cable station kunye ne-V-handle attachment. Beka iinyawo ezikhuselekileyo eqongeni kwaye ubambe isiphatho ngezandla zozibini usebenzisa ukubamba ngokugqithileyo. Ukusebenzisa imilenze yakho (kungekhona umva wakho), hlala ngasemva ngeengalo zolule ngokupheleleyo ukuxhasa ubunzima.

B. Ukugcina i-torso yakho imile, qhuba iingqiniba zakho ngaphaya kwamacala akho kwaye utsale intambo encamathele esinqeni. Misa ikhefu uze ucofe iigxa zamagxa ndawonye emgceni womqolo ngaphambi kokuba ubuyele kwindawo yokuqala.

Qiniseka ukuba uvule amagxa akho ngaphambi kokuba uhambe-ukuba namagxa akho ajikelezisiweyo angonzakalisa ukudityaniswa kwamagxa ethubeni.

Phuhlisa inkcazo emagxeni akho ngokuthintela uxinzelelo oluphezulu lwe-dumbbell kuqeqesho lwakho.

A. Yima kunye neenyawo zakho ububanzi ububanzi. Bamba i-dumbbell kwisandla ngasinye ngaphezulu kokuphakama kwamagxa kunye neentende zakho zijonge phambili kwaye iingalo zigobile.

B. Cinezela i-dumbbell enye phezulu phezu kwentloko yakho ngaphandle kokuhambisa enye i-dumbbell. Hlala umde ngesifuba sakho phezulu nasemagxeni umva. Buyela kwindawo yokuqala ukuze wenze kwelinye icala.

Awufuni kujongeka njenge hulk emangalisayo? Gcina ubunzima kwicala elilula kwaye wongeze enye iseti kwindlela yakho yesiqhelo. Ngalo lonke ixesha uqinisekisa ukuba ucinezela i-core yakho kunye ne-butt-iya kunceda ukunqanda ukuba nomqolo osezantsi okrazukileyo. (Fumana indlela yokukhetha iiDumbbells eziLungileyo zoMsebenzi wakho.)

Yithi i-adios kwiingalo ezongezekileyo zengalo nge-tricep yokudonsa.

A. Ukujongana nomatshini wekhebula ohlengahlengiswayo, bamba intambo yokunamathisela intambo ukusuka kwindawo ephakamileyo kunye nokubamba isithupha. Yiza neengqiniba zakho emacaleni akho ukuze iingalo zakho zihambelane nomgangatho.

B. Yandisa iingalo zakho ngokuthe ngqo ngelixa ujika intambo ngaphakathi ukuze amaqhina akho ajonge phantsi xa iingalo zakho zandisiwe. Misa kancinci, emva koko ubuyele kwindawo yokuqala.

Gcina isifuba esizingcayo ngexesha loluhlu olupheleleyo lwe-motion-motion ukuze wenze okuninzi kule ntshukumo.

Isinxibo seFit kunye neFlare Midi

Ukuzama ilokhwe yeti efanelekileyo kunye ne-flare okokuqala? Nip kumgca wakho wesinqe kwaye ukrobe amathole akho ngezi zinto zihambayo.

Iiplanga ezijikelezayo ezijikelezayo zichaza isinqe sakho ngokunyanzela undoqo wakho ukuba uzinze ngexesha lentshukumo eguquguqukayo.

A. Qala emgangathweni kwindawo yeplanga esecaleni, ukuma komzimba kwisandla sasekhohlo namacala eenyawo, unyawo lwasekunene lugxadazele phambi kwekhohlo; gobela ingqiniba yasekunene kwaye ubeke intende emva kwendlebe ukuze uqale.

B. Jikelezisa umzimba ukuze uzise ingqiniba yasekunene ukuze ubambe ngaphakathi kwengqiniba yasekhohlo. Buyisa isindululo umva ukuya kwindawo yokuqala. Tshintsha amacala; phinda.

P.S. Okukhona uhamba kade, kokukhona umsebenzi wakho kufuneka uwenze. (SineMithambo eyongezelelekileyo eMangalisayo yeSisu esiFlethi.)

Iingubo zeMidi zivame ukugubungela amathanga akho, ngoko ke unike amathole akho (kunye nezithende zakho ezibulalayo) ithuba lokuba i-spotlight kunye nokuphakamisa ithole elilula.

A. Yima kwiibhola zonyawo olunye ugobe amadolo kancinci. Bambelela kwisitulo senkxaso xa kufuneka njalo.

B. Ngeenzwane zakho zalatha phambili, guqula ithole lakho ukuze uphakamise umzimba wakho phezulu kangangoko unako. Misa kancinci, emva koko ezantsi ukubuyela kwindawo yokuqala.

Sebenzisa umyinge ofanayo wolawulo ngelixa usithoba kwaye unyusa njengoko usenza xa umntu osebenza naye eyothusa iofisi ngeedonathi. (Ngoobani esibahlekisayo? Zilawule ngakumbi kunoko.)

Phakathi kwexesha elibekiweyo njenge ngubani kunye noluhlu olungapheliyo lwesipho, ucinezelekile ngokupheleleyo. Beka loo nkxalabo ukuba isetyenziswe kunye nee-slams zamandla ajikelezayo.

A. Kwimeko yokuguqa, bamba ibhola yeyeza ngezandla zombini ekuphakameni kwe-hip. Ukugcina isifuba phezulu, yiza nebhola iye ngaphandle kwenyonga.

B. I-twist torso kangangoko kunokwenzeka, izisa ibhola phezulu nangaphezulu kwelinye igxalaba. Slam emhlabeni, emva koko ubambe kwaye ubuyele kwindawo yokuqala. Phinda kwelinye icala.

Ukubuyela umva tyaba kubalulekile xa usenza oku. Yehlisa le ntshukumo ngokubambelela kwibhola yakho yeyeza ngalo lonke ixesha. Kulula kancinci emadolweni ngelixa uqinisekisa ukhuseleko lomqolo.

Uphengululo lwe