Umsebenzi wasekhaya weTabata oSebenzisa iPillow yakho ukubila, hayi ukuLala

Umxholo

• Umphezulu uLunge Tshintshela kwidolo eliphezulu
• Iphenyane Bamba ngomqamelo Umzobo 8
• Umnqamlezo onqamlezileyo weZikwere zihamba nge-Oblique Crunch
• Umqamelo uphonsa iV-up
• Uphengululo lwe

Nokuba yeyiphi na "andikhange ndizilolonge namhlanje kuba ..." isingxengxezo, imalunga nokuchithwa ngokupheleleyo. Umqeqeshi we-Badass uKaisa Keranen (a.k.a. @kasiafit, kunye nengcaphephe emva komngeni wethu weentsuku ezingama-30) uqale wayivuthela i-intanethi ngomsebenzi wakhe wokudala wephepha langasese (ewe, ufunda oko kulungile). Ngoku, ubuyile nenye into yasekhaya ongenakuze ulindele ukunika amandla okusebenza kwakho: umqamelo.

Ukutshintsha ubuthongo baphakathi emini nge-sweat sesh-umzuzu nje omnye, kuloo nto-kwaye uqinisekile ukuba uzive unamandla ngakumbi kwaye ukulungele ukuthatha umhlaba kunokuba unganamandla ngexesha elilinganayo. Imfihlelo kukuqeqesho lwe-tabata-indlela yokusebenza yomlingo esebenza ngokukuko njengoko isebenza kakuhle.

Ingaba isebenza kanjani: Yenza intshukumo nganye kwiireps ezininzi kangangoko kunokwenzeka (AMRAP) imizuzwana engama-20, emva koko uphumle imizuzwana eli-10. Phinda isekethe izihlandlo ezibini zomzuzu wokuzilolonga, okanye nangaphezulu ngokutshiswa kwebhonasi.

Umphezulu uLunge Tshintshela kwidolo eliphezulu

A. Qala ukuma ngeenyawo kunye ubambe umqamelo ngaphezulu.

B. Buyela umva ngonyawo lwasekunene ungene kumngxunya onzulu. Tsiba kwaye utshintshe, ufike kumngxunya womlenze wasekhohlo.

C. Yima kunyawo lwasekunene, uqhube idolo lasekhohlo ukuya kuthi ga kwedolo eliphezulu. Ngokukhawuleza buyela umva kumlenze wasekhohlo ukuze uqale impendulo elandelayo kwelinye icala.

Qhubeka utshintshana imizuzwana engama-20. Phumla imizuzwana eyi-10.

Iphenyane Bamba ngomqamelo Umzobo 8

A. Qala kwisikhundla somkhombe ubambe umqamelo, ulinganise kwi-tailbone kunye nemilenze eqondileyo kunye nomzimba ophakanyiswe kwii-angles ezingama-45.

B. Zoba idolo lasekunene uze udlulise umqamelo phantsi komlenze wasekunene.

C. Ngokukhawuleza tshintsha imilenze, wandise umlenze wasekunene ngqo kwaye uzobe idolo lasekhohlo ukuze udlulise umqamelo phantsi komlenze wasekhohlo.

Qhubeka utshintshana imizuzwana engama-20. Phumla imizuzwana eyi-10.

Umnqamlezo onqamlezileyo weZikwere zihamba nge-Oblique Crunch

A. Qala ukuma ngeenyawo ezibanzi kancinane kunobubanzi be-hip ngaphandle, ubambe umqamelo ngaphezulu.

B. Ngaphantsi kwi-squat uze ugxume, uwele unyawo phambi kwelinye. Ngokukhawuleza tsibela ukukhwela iinyawo umva kwaye wehle kwiskat kwakhona.

C. Yima uze uzobe idolo lasekhohlo ukuya ezimbanjeni, wehlise umqamelo ngaphandle kwedolo lasekhohlo.

D epheleleyo. Buyela ekuqaleni, emva koko uphinde kwelinye icala.

Qhubeka utshintshana imizuzwana engama-20. Phumla imizuzwana eyi-10.

Umqamelo uphonsa iV-up

A. Qala kwindawo yokubambelela emngxunyeni emgangathweni, ubeke ubuso phezulu kunye neenyawo kunye namagxa ajikelezayo emgangathweni. Bamba umqamelo phezu kwesifuba.

B. Gqoka, usondeza amadolo kunye nesifuba phezulu, uphonsa umqamelo phezulu ngqo.

C. Thatha umqamelo kwaye ukhawuleze ubuye umva ukuqala, ukwandisa imilenze.

Phinda kwakhona imizuzwana engama-20. Phumla imizuzwana eyi-10.

Uphengululo lwe