Ezona zilungiso zoMzimba zempundu zilungileyo kwabasetyhini

Umxholo

• Izikwere
• IiPop squats
• I-squats kunye nokwandiswa komlenze obuyela ngasemva
• Ukuhamba kwesikwere
• Phambili/Ngasemva Squat Jumps
• Umlenze omnye wokuBulala abantu abaPhezulu
• USumo Burpees
• Iibhulorho ezizukileyo
• Ukucofa iBhulorho
• Uphengululo lwe

Yeyona ndlela ilungileyo yokufumana ukuphangwa kwamaphupha akho? Phuma kuyo uyisebenzele. Kwaye ngelixa ukuphakamisa ubunzima kuyindlela eqinisekileyo yomlilo yokwakha ii-glutes ezintle, ngamanye amaxesha ufuna ukufumana i-booty encinci yokutshisa ekhaya usebenzisa ubunzima bomzimba wakho wedwa. Kulapho ezona zilolongo zilungileyo zabasetyhini-ngqo kumqeqeshi kunye ne-YouTuber extraordinaire Kym Perfetto, aka @ KymNonStop-dlala. (I-BTW nayo inesekethe yokubulala ukutshisa i-abs yakho engezantsi.)

Ingaba isebenza kanjani: Landela kunye nevidiyo okanye inyathelo ngenyathelo-ngenyathelo lihamba ngezantsi-kangangoko kunokwenzeka (AMRAP) ngexesha elabelweyo. Phinda yonke isekethe kube kanye ukuze ukhawuleze umzuzu wokuzilolonga ngemizuzu emi-5, okanye uphinde kabini ukuphinda kabini ukutshisa nokuqina.

Izikwere

A. Yima ngeenyawo ezibanzi kancinci kunobubanzi behip ngaphandle.

B. Ubunzima beShift buyela kwizithende kwaye wehle kwisquat.

C. Buyela ekumeni, ucudisa i-glutes phezulu.

Yenza i-AMRAP imizuzwana engama-30.

IiPop squats

A. Yima ngeenyawo ezibanzi kancinci kunobubanzi behip ngaphandle.

B. Ubunzima beShift buyela kwizithende kwaye wehle kwisquat.

C. Phuma ukuze ume, utsibe iinyawo kunye, emva koko uphume uye kwindawo yokuqala, wehlise umva ungene kwisikwere.

Yenza i-AMRAP imizuzwana engama-30.

I-squats kunye nokwandiswa komlenze obuyela ngasemva

A. Yima ngeenyawo ezibanzi kancinci kunobubanzi behip ngaphandle.

B. Shift ubunzima emva kwizithende kwaye unciphise kwi-squat.

C. Buyela ekumeni kwaye ubambe i-glutes ukuphakamisa umlenze othe ngqo wasekunene emva komzimba kunye nonyawo oluguquguqukayo.

D epheleleyo. Buyela kwindawo yokuqala kwaye uphinde, amacala atshintshanayo.

Yenza i-AMRAP imizuzwana engama-30.

Ukuhamba kwesikwere

A. Qala kwindawo ye squat ngeenyawo ezibanzi kune ububanzi begxalaba ngaphandle.

B. Ukuhlala kwindawo ye-squat, nyathela ngasekunene unyawo, emva koko unyawo lwasekhohlo phambili. Emva koko nyathela unyawo lwasekunene ngasemva kwaye unyawo lwasekhohlo ngasemva.

Yenza i-AMRAP imizuzwana engama-30.

Phambili/Ngasemva Squat Jumps

A. Qala kwindawo ye-squat ngeenyawo ezibanzi kunobubanzi bamagxa ngaphandle.

B. Ukuhlala kwindawo ye-squat, xhuma uye phambili malunga nonyawo, emva koko ubuye umva ukuqala.

Yenza i-AMRAP imizuzwana engama-30.

Umlenze omnye wokuBulala abantu abaPhezulu

A. Qala ukulungelelanisa emlenzeni ogobele kancinci, umlenze wasekunene ujikeleze phantsi.

B. Goba esinqeni ukufikelela phantsi kwaye uchukumise umgangatho ngesandla sasekunene, wolule umlenze wasekunene ngasemva.

C. Qhuba idolo lasekunene ukuya phambili ukuya kwidolo eliphezulu kwaye utyhale unyawo lwasekhohlo ukutsiba ukusuka emgangathweni, ubuyele umva ngonyawo lwasekhohlo kwaye ufikelele ezantsi ukuze uqale ukuphindaphinda okulandelayo.

Yenza i-AMRAP kwimizuzwana engama-30, uze uphinde imizuzwana engama-30 kwelinye icala.

USumo Burpees

A. Qala ngeenyawo ezibanzi kunobubanzi bamagxa ngokuqelelana.

B. Squat phantsi ukubeka izandla tyaba emgangathweni ngaphakathi kweenyawo. Iinyawo ze-Hop zibuyele kwindawo ephezulu yeplanga.

C. Xhuma iinyawo uye emhlabeni ngaphandle kwezandla, amadolo agobe kwiskat. Phakamisa i-torso phezulu ukubuyela ukuqala.

Yenza i-AMRAP imizuzwana engama-30.

Iibhulorho ezizukileyo

A. Ukuxoka ngokujongana neenyawo kutyalwe phantsi.

B. Cinezela izithende emgangathweni kwaye uphakamise impundu emhlabeni, uza kwindawo yokuma kwebhulorho, wenze umgca othe ngqo ukusuka emadolweni kuye emagxeni.

C. Isinqe esisezantsi ezantsi ukucofa umhlaba, emva koko ucofe ukubengezela ukuphakamisa ukubuyela kwibhulorho.

Yenza i-AMRAP imizuzwana engama-30.

Ukucofa iBhulorho

A. Qala kwindawo yokuma kwebhulorho, iinyawo ezithe tyaba phantsi, undoqo obungqongqo kunye nokuphakama kompundu.

B. Cinezela amathanga angaphakathi ukuhambisa amadolo kwelinye. Phinda.

Yenza i-AMRAP imizuzwana engama-30.

Uphengululo lwe