I-5 lilonke-isiQinisekiso seMizimba sokuKunceda uzive ulunge ze

Umxholo

• Uphengululo lwe

Nokuba awuzange uthathe i-selfie uze kwi-Kim Kardashian, kuyavakala ukuba ujongeka uhamba ze. Ke sicofe uRebecca Kennedy, umqeqeshi oyintloko weNike kunye nomqeqeshi kaBarry's Boot Camp, ukulungiselela ukuzilolonga umzimba wonke okuya kuthi kunyuse izinga lokubetha kwentliziyo yakho kunye nokukrola izihlunu ezinzulu. (ICYMI: Ukomelela komzimba kaKennedy kunye nokuzivocavoca kwecardio ukukunceda udibanise iimpahla ezimileyo nazo ziyabulala.)

Ingaba isebenza kanjani: Yenza i-drill nganye engezantsi kwemizuzwana engama-45, uphumle imizuzwana engama-15 phakathi kwe-drill. Emva kokuba ugqibile ukwenza konke ukuzilolonga, phumla imizuzwana engama-60 ukuya kuma-90 emva koko uphinde amaxesha amathathu ngaphezulu kweeseti ezine.

Yintoni oya kuyidinga: Iidumbbells (10-15 iiponti)

1. I-DeadliftNgomqolo obanzi

Ukusuka kwindawo yokuma, ukuqhuba isinqe umva, ugcine umphezulu wangasemva uthe tyaba kunye nokugoba okuthambileyo emadolweni. Yenza imiqolo emibini, uze ume kwindawo yokuqala.

2. UkuhlaziyaDudula- phezulu Burpee

Qala kwindawo yeplanga ngezandla kwiidumbell. Yenza umqolo omnye kwicala ngalinye, emva koko unyuse. Gqibezela ngokwenza i-burpee, ugcine iiglits ziqinile kwaye ubuye umcaba xa utsiba iinyawo umva ukubuyela kwiplank position.

3. Ukhakholo Crusher Bridge

Ngezithende ezikufutshane ne-glutes, cinezela ukuya kwindawo yebhulorho kunye neengqiniba phantsi kunye needumbell eziphakanyiswe kwicala ngalinye. Ngelixa ugcina ihips phezulu kwindawo yokuma kwebhulorho, cinezela i-dumbells ukuya kufikelela esilingweni ukuze wenze isifuba sokushicilela, emva koko wandise i-dumbbells ubuyele ekusebenzeni i-triceps. Phakamisa i-dumbbells up up, ukhombe iingqiniba ukuya phezulu eluphahleni, emva koko wehle umva kwindawo yokuqala.

4. I-Skate Wood Chop

Ukubamba i-dumbell enye esifubeni nangokuphela kwemilenze isasazeke ngokubanzi, hlala kwizithende ngelixa usopha kwelinye icala kwaye usika iinkuni. Buyela embindini, uze uphinde kwelinye icala.

5. Ukutyhala umlenze omnye

Ukulinganisa ngonyawo olunye, gobela phambili ezandleni, uphakamise isithende esimileyo phezulu. Tyhila emva, tsiba ngqo phezulu, kwaye uphinde. Tshintshela kolunye unyawo phakathi.

Uphengululo lwe