I-Cardio-Boosting Bodyweight Workout ongayenza naphi na

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Ukusebenza kobunzima bomzimba yeyona ndlela ilula, nexabiso eliphantsi yokunyusa zombini i-cardio kunye namandla. Yenza iintshukumo ezisebenzayo ezenziwa ngumzimba wakho ngokwemvelo, kwaye uvune izibonelelo kwezinye iindlela zokuzilolonga, kunye nakubomi bemihla ngemihla. Kukho i-heart-pumping burpees eziqhelekileyo, iiplank jacks, kunye ne-crunches yebhayisikile. Kodwa ezona ndlela zilungileyo zobunzima bomzimba zitshintsha izinto ngokongeza iintshukumo ongakhange uzizame. Zibophelele kwirejimeni entsha yokuzilolonga kwaye ujonge ukutshintsha komzimba. (Lo Mngeni weentsuku ezingama-30 woBunzima bomzimba uza kutshintsha yonke into.)

Ukuzilolonga apha ngezantsi kuya kukunceda wakhe izihlunu kwaye usebenze yonke eyona nto iphantsi kwemizuzu engama-20. (Ngaba ufuna inyathelo elingaphezulu ngaphandle kokuqhotyoshelwa imitya? Zama oku kuzilolonga kungxam nangakumbi.) Xa sele ukulungele ukubila, cinezela umdlalo ukuze uqalise.

Iinkcukacha zokujima: Yenza intshukumo nganye imizuzwana engama-30. Akukho zixhobo zifunekayo, ukuze ungene ngqo kushushu. Fumana igazi lakho libaleka ngokutsiba, ii-T-spine stretch, ikati / inkomo, kunye neengalo zengalo. Qalisa icandelo lokuqala: iihops ezisecaleni ukuya kwelinye icala, ukukhaba kwe-butt, icala elisecaleni lokucofa, ukutsiba ngentambo, imilenze yomlenze omnye, kunye nokuphinda ulandelelwano. Icandelo lesibini: ukumisa iinzwane, intshulube ebanzi, ukukhupha iiplanga, iimpompo zenzwane ezinqamlezileyo, crunches zebhayisekile, nokuphinda. Ukuphela ngolandelelwano lwesithathu ukutywina kutshiso: ukuma kwamagxa kwitephu yeenzwane, ii-burpees eziguqulweyo, zibaleke endaweni, zibuyise iimpumlo, kunye nokujikeleza kweeplanga (kwaye uphinde).

MalungaGrokker

Unomdla kwiiklasi ezininzi zokuzilolonga ekhaya? Kukho amawaka okomelela komzimba, i-yoga, ukucamngca, kunye neeklasi zokupheka ezisempilweni ezikulindele kwi-Grokker.com, ivenkile yokuma kwivenkile ekwi-intanethi yezempilo kunye nokuba sempilweni. Kwaye Ubume abafundi bafumana isaphulelo esisodwa-ngaphezulu kwe-40 yepesenti yesaphulelo! Zijonge namhlanje!

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