Izinto ezi-6 ezenziwayo kwigumbi lokunxiba ngaphambi kokuthenga iimpahla zokuzilolonga

Umxholo

• Baleka kwaye Utsibe
• Inja esezantsi iye kwiPlank
• Squat kwaye Phakamisa
• Twist kwaye Phakamisa
• Hamba uRogue
• Uphengululo lwe

Ayinamsebenzi nokuba uchitha i-$20 okanye i-120 yeedola kwiimpahla zakho zokuzilolonga. Ngelixa ufuna ukuba bajongeke, ulindele ukuba bahlale behleli kwaye bangakuphazamisi xa unxibe zona. Kuba awukwazi ukuya ngqo kwiimayile ezintathu zeemayile okanye ukubetha iklasi epheleleyo ye-yoga ukuzivavanya, Nazi izinto onokuzenza (kwaye kufanele!) isiqwenga esilandelayo osithandayo.

Baleka kwaye Utsibe

Oku kuhle kakhulu kwiibras zezemidlalo kunye neendawo eziphezulu zokuqinisekisa ukuba amantombazana akho axhaswa ngaphandle kokutshintshela ezantsi ukuveza iingono zakho. Baleka endaweni, baleka ngamadolo aphakamileyo, yenza iijekhi zokutsiba, ukutsiba kwe-squat, ukutsiba ecaleni ukuya kwelinye, kwaye uqaphele indlela esiziva ngayo isifuba sakho.

Inja esezantsi iye kwiPlank

Ukugoba luvavanyo olukhulu ukubona ukuba umxhuzulane uyaphumelela kwaye uveze amathambo akho okanye hayi. Ngena kwindawo ejonge ezantsi ejongene nenja (ujonge ezantsi V), emva koko ubususe ubunzima bakho ngaphambili kwindawo yeplanga ngamagxa akho ngaphezulu kwezihlahla. Phinda oku amaxesha amathandathu nangaphezulu uze uphakame. Ngaba isifuba sakho siphuma phezulu okanye emacaleni ebhodi okanye itanki? Ngaba ihempe yakho ikhululeke kangangokuba iphaphazela phezulu, ibhengeza isisu sakho? Mhlawumbi ulungile kuloo nto, kodwa ukuba akunjalo, yibuyisele. Kwaye ngelixa usezantsi kweNja, jika ukuze i-tush yakho ijonge esipilini ukuze uqiniseke ukuba ilaphu alibonanga.

Squat kwaye Phakamisa

Olu luvavanyo olukhulu lweebhotile. I-squat phantsi intle kwaye iphantsi kwaye yima ngasemva amaxesha asibhozo okanye amaxesha. Emva koko yenza umlenze uphakamise macala. Ngaba isinqe sihamba sityhila phezulu kwitush yakho? Ngaba iibhulukhwe ezimfutshane zinqumle ithanga lakho ngendlela engaqhelekanga, engonwabisiyo? Amazantsi akho kufuneka azive ngathi ulusu lwesibini, ke ukuba ayakucaphukisa ngoku, akulunganga.

Twist kwaye Phakamisa

Yima umde ngeengalo ezibanzi kwaye ujije ukuya ekhohlo nasekunene, ujiwuzisa iingalo zakho ukusuka kwelinye icala ukuya kwelinye, kwaye uziphakamise phezulu nasezantsi. Ngaba ihempe yakho ikhwele endaweni yokuhlala esinqeni? Ngaba zikhona iipeyinti ezikubambayo?

Hamba uRogue

Okokugqibela, ziphose kwimisetyenzana eyongezelelweyo okanye imithambo oyenzayo rhoqo, kuvavanyo lwenene. Kwaye ungoyiki ukuphuma kwigumbi elincinci lokunxiba ukuze uzenze-ukuba unoloyiko lokunxiba le nto ingathengwanga evenkileni, akukho ndlela ungafuna ukuyinxiba kwindawo yokuzivocavoca. Yenza into yokubamba ngesandla eludongeni, ezinye ii-burpees okanye abakhweli beentaba, okanye iindlela ezimbalwa ezimnandi zokuhamba kukaZumba. Naziphi na iimpahla ocinga ukuzithenga kufuneka zilingane, zikhululeke, kwaye zikukhuthaze ukuba uzilolonge!

Eli nqaku livele ekuqaleni kwiPopsugar Fitness.

Okungakumbi kuPopsugar Fitness:

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Ngaba unxibe isihlangu esifanelekileyo kuqeqesho lwakho?

Uphengululo lwe