Umsebenzi weesekethe ezi-4 onokuzenza naphina

Umxholo

• Side-to-Side Push-up
• I-Squat yeNkwenkwezi yomlenze omnye
• I-Criss-Cross Squat Jump
• IPlank Ivula
• Uphengululo lwe

Ngaba ucinga ukuba uxakeke kakhulu ukuba ungafinya kuqeqesho namhlanje? Cinga kwakhona. Yonke into oyifunayo yimizuzu emine, kwaye unokutshisa yonke imisipha emzimbeni wakho. Sinqwenela ukuba usixelele ukuba awunayo imizuzu emine! (Unexesha elingakumbi? Zama le-10-Mizuzu Qinisa-kunye neToni yeSekethe esuka ku-Shaun T.)

Le # FitIn4 yokuzivocavoca evela kumqeqeshi osekwe eSeattle uKaisa Keranen wenziwe ziintshukumo ezine: enye yeyomzimba wakho ongasentla, enye yeyomzimba wakho osezantsi, enye yengundoqo yakho, kwaye enye yokubetha izinga lokubetha kwentliziyo yakho. Intshukumo nganye kufuneka yenziwe imizuzwana engama-20 ngekhefu lesibini phakathi kokufudukela kwelandelayo. Zama ukugqiba ezimbini ukuya kwezine.

Side-to-Side Push-up

A. Qala phezulu kwindawo yokunyusa. Nyathela isandla sasekunene kwicala lasekunene kwaye wehle ezantsi ukuze unyuse.

B. Tyhila phezulu uze ubuyisele isandla sasekunene ubuyisele embindini. Phinda kwelinye icala. Qhubeka utshintshana.

I-Squat yeNkwenkwezi yomlenze omnye

A. Yinqumle umlenze wasekhohlo ngasemva ngasekunene kwaye uhle ube ngumgubo we curtsy.

B. Cinezela ngesithende sangaphambili ukwandisa umlenze wasekunene njengoko umlenze wasekhohlo uphumela ngaphandle kwe-hip (phakamisa umlenze phezulu ngokusemandleni ngokulawula). Buyela kwindawo yokuqala ngaphandle kokuchukumisa unyawo lwasekhohlo phantsi (ukuba kunokwenzeka). Chitha isiqingatha sexesha elinikiweyo kumlenze wasekunene, uze uphinde kwelinye icala ukugqiba iseti.

I-Criss-Cross Squat Jump

A. Qala kwisikhundla se squumo sumo. Qhuba izithende ukutsiba phezulu.

B. Umhlaba unyawo olunye phambi kolunye, ukwehlisa umva uye ezantsi kwisask squat sakho.

C. Yehla kwakhona, umi ngeenyawo ezichaseneyo ngaphambili. Qhubeka utshintshana.

IPlank Ivula

A. Qala kwindawo yeplanga eyandisiweyo. Ubunzima beShift kwisandla sasekunene kwaye ujikeleze ngasekhohlo, uphakamise ingalo yasekhohlo esibhakabhakeni.

B. Buyela embindini, uze uphinde kwelinye icala. Qhubeka utshintshana.

Uphengululo lwe