I-5-Minute yokuSebenza eKhaya yokuSebenza ngamandla, iiArms eziSondo

Umxholo

• Bhere ukukhasa
• I-Triceps Dips
• Ukuphusha usenyuka
• Ukuntywila ngeeBombers
• IiPlank-Ups
• Uphengululo lwe

Sukulinda kude kube lixesha lonyaka ophezulu wetanki ukuze ufumane iingalo ezomeleleyo, ezithotyiweyo (1) onebhongo ngokubonisa, kwaye (2) ezikwaziyo ukuphakamisa, ukucinezela, kunye nokutyhala njengerhamncwa. Umqeqeshi kunye ne-badass Kym Perfetto (@KymNonStop) ulapha ukukunceda wenze ngokuchanekileyo ngale mizuzu mihlanu, ukuhamba ezintlanu, ukuzilolonga kwasekhaya okuqinisekisiweyo ukuba uthambise iingalo zakho de kube kukufaka ifolokhwe zenziwe. (PS Unemisebenzi eya kwenza into efanayo kwi-abs yakho esezantsi kunye namathanga angaphakathi.)

Uya kuimfuno: Imethi (ngokuzithandela). (Ufuna umthambo osebenzisa iintsimbi? Zama oku kukuzilolonga kwengalo ye-dumbbell yasekhaya endaweni yoko.)

Ingaba isebenza kanjani: Landela kanye kunye neKym kwividiyo okanye wenze inyathelo ngenyathelo ngenyathelo elingezantsi. Yenza intshukumo nganye kwimizuzwana engama-30, emva koko udlulele kwelandelayo. Nje ukuba ugqibile ngazo zontlanu, phinda isekethe elinye ixesha.

Bhere ukukhasa

A. Yima ngeenyawo ziqelelene ngobubanzi besinqe. Zixhome esinqeni ukuze ugobe kwaye ubeke iintende phantsi phantsi.

B. Hamba izandla uye phambili kwindawo ephezulu yeplanga, nqumama, uze uzibuyisele emva ukuya ezinyaweni, uphakamise isinqe kwaye ugcine imilenze ithe tye.

Phinda imizuzwana engama-30.

I-Triceps Dips

A. Hlala emgangathweni, faka iinyawo ezisicaba phambi kwesinqe kunye nezandla emva kwesinqe, iminwe ijonge ezithendeni. Cinezela ezandleni nasezinyaweni ukuphakamisa isinqe phantsi.

B. Gobisa iingalo ukuze ziphantsi kangangoko kunokwenzeka, iingqiniba zikhombe ngasemva. Emva koko cofa i-triceps ukuze wolule iingalo.

Phinda imizuzwana engama-30.

Ukuphusha usenyuka

A. Qala kwindawo ephezulu yeplanki. (Ukutshintsha, ukuguqa ngamadolo phantsi nokuphakamisa iinyawo.)

B. Isifuba esisezantsi yonke indlela ezantsi ukucofa umhlaba, iingqiniba zikhombe ngasemva kwii-angles ezingama-45.

C. Cinezela isifuba kude nomgangatho, ugcine umbindi uqinile.

Phinda imizuzwana engama-30.

Ukuntywila ngeeBombers

A. Qala kwindawo ezantsi yenja, inyonga inyuswe kwaye izithende ziqhuba ziye emgangathweni.

B. Goba iingqiniba ukwehlisa ubuso, emva koko isifuba, emva koko isisu sibheke emgangathweni ngokushukuma, uqhubeleka i-arc ukuya kwinja ephezulu.

C. Cinezela ezintendeni, ingqiniba egobileyo, kunye nokubuyisela umva intshukumo, ukubuyisela isinqe emva kwenja esezantsi.

Phinda imizuzwana engama-30.

IiPlank-Ups

A. Qala kwindawo ephezulu yeplanki.

B. Ezantsi ukuya kwingqiniba yasekunene, emva koko ingqiniba yasekhohlo ingene kwiplanga ephantsi, ugcine umbindi uqinile kwaye uzama ukungagungqisi isinqe emva naphambili.

C. Cinezela kwisandla sasekhohlo, emva koko isundu sasekunene ukubuyela kwiplanga ephezulu.

Phinda imizuzwana engama-30, utshintshana ukuba sesiphi isandla esiphakamisa/ehlisayo kuqala.

Uphengululo lwe