Ama-60-Second Cardio ahamba

Umxholo

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Uyazi ukuba kufuneka usebenzise ngakumbi. Ufuna ukwenza umthambo ngakumbi. Kodwa ngamanye amaxesha kunzima ukucoca uqeqesho olupheleleyo kwishedyuli yakho exakekileyo. Iindaba ezimnandi: Inani lezifundo ezipapashiweyo zibonisa ukuba unokuhlala umile kwaye utshise iikhalori ezaneleyo ukugcina okanye ukunciphisa umzimba ngokwenza umsebenzi omncinci imini yonke. Ngapha koko, uphando lubonakalisile ukuba iindlela ezimfutshane zokuzilolonga-njengembalwa njengeeseshoni zemizuzu elishumi-zisebenza ngokukuko njengakude, ukuba ixesha lokuzilolonga lilonke kunye nenqanaba lokuqina ziyafana. Phinda wenze nayiphi na imisebenzi elandelayo ngomzuzu.

1. Ukutsiba jack

Yima ngeenyawo kunye, uze utsibe, uhlukanise imilenze kwaye uphakamise iingalo ngaphezulu. Umhlaba ngeenyawo ububanzi be-hip-width ngaphandle, emva koko uxhume iinyawo ngasemva kunye neengalo ezisezantsi.

2. Ukuhamba ngezinyuko

Yenza izitepsi zokubaleka, upompe iingalo zakho, emva koko uhambe phantsi. Vary ngokuthatha izinyuko ezibini ngexesha.

3. Intambo yokutsiba

Yenza isitshixo sebhokisi esisiseko okanye ukutsiba kweenyawo ezimbini. Hlala kwiibhola zeenyawo, ungatsiba phezulu kakhulu emhlabeni, iingqiniba ngamacala akho.

4. Ukutsiba kweSquat

Yima ngeenyawo ziqelelene ngobubanzi besinqe. Goba amadolo kunye nezinqe ezisezantsi zibe yi-squat. Tsiba emoyeni kwaye wolule imilenze, uphakamise iingalo phezulu. Umhlaba uthambe, uthomalalise iingalo.

5. Yahlula-hlula

Yima kwindawo yoqhekeko, inyawo elinye lihambe umgama omde phambi kwelinye, uze uguqe ngamadolo ugxume, utshintshe imilenze uye kupompa iingalo ngokuchasene nemilenze. Eminye imilenze.

6. Inyathelo phezulu

Nyathela kwindledlana, izinyuko, okanye ibhentshi eyomeleleyo ngonyawo olunye, uze olunye, uze uhle ube nye ngexesha; phinda.

7. Ukuphakanyiswa kwedolo okutshintshisayo

Ukuma umde, yiza ngedolo elinye esifubeni sakho ngaphandle kokuwa kweembambo; ukujija ingqiniba ejongene nedolo. Amanye amacala.

8. I-Hamstring curl

Ukuma umde, ukunyathela emacaleni ngonyawo lwasekunene, emva koko uzise isithende sasekhohlo ukuya ezimpundwini; tsala iingqiniba emacaleni. Amanye amacala.

9. Ukubaleka kwindawo

Ijogu endaweni, uphakamisa amadolo phezulu; jika iingalo ngokwendalo ngokuchaseneyo. Umhlaba uthambile, ibhola yonyawo isithende.

10. Ukutsiba -sa-kwelinye icala ukutsiba

Beka nayiphi na into ende, ebhityileyo (njengomtshayelo) phantsi. Tsiba ujonge ecaleni kwento, ufike ngeenyawo kunye.

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