Oku Kutshisa ngokutshisa iNtambo yeNtambo yokuThweba kuyakutshisa iiCalories eziMandundu

Umxholo

• Isekethe 1
• Isekethe 2
• Isekethe 3
• Uphengululo lwe

Banokuphinda kabini njengamathoyi ebala lokudlala, kodwa iintambo zokutsiba sesona sixhobo sokuzilolonga ngekhalori. Ngokomndilili, intambo yokutsiba itshisa ngaphezulu kwe-10 yeekhalori ngomzuzu, kwaye ukutshintsha amanyathelo akho kunokunyusa oko kutshisa. (Jonga lo mthambo we-calorie-torching jump rope workout.)

Lo msebenzi kaRebecca Kennedy, umhlohli we-Barry's Bootcamp kunye nomqeqeshi we-Nike obalaseleyo, udibanisa iintshukumo ezahlukeneyo eziza kukugcina ezinzwaneni zakho. Iya kuba nokubetha kwentliziyo yakho ukusuka kumzuzu wokuqala. Susa uthuli kwintambo yakho endala, khetha uluhlu lwakho lokudlala oluthandayo, kwaye utsibe.

Ingaba isebenza kanjani: Gcwalisa isekethe nganye, ukhumbule ukuthatha ikhefu lamanzi kunye nokuphumla njengoko kufuneka phakathi. Ewe hydrate! -Uya kubila kakhulu.

Uya kudinga: Intambo yokutsiba

Isekethe 1

Phambili ngasemva

A. Qala ngokutsiba intambo uphumle emva kweenyawo. Jinga intambo phezulu entloko nasezantsi phambi kweenyawo. Qhubeka utsibe intambo kulo lonke ixesha uzilolonga.

B. Tsibela phambili nasemva, utshintshana ngokujingi kwentambo nganye.

Yenza reps kangangoko kunokwenzeka (AMRAP) kwimizuzwana engama-30.

Icala ukuya kwicala

A. Qala ngentambo yokutsiba uphumle ngasemva kweenyawo. Jika intambo phezulu ngentla nangaphantsi phambi kweenyawo. Qhubeka utsibe intambo kulo lonke ixesha uzilolonga.

B. Tsibela ngasekunene, kwaye emva koko ngasekhohlo, utshintshana ukusuka kwelinye icala ukuya kwelinye ngentambo nganye ijingi.

Yenza i-AMRAP imizuzwana engama-30.

UkuHamba Phambili Hop Emva

A. Qala ngentambo yokutsiba uphumle ngasemva kweenyawo. Jika intambo phezulu ngentla nangaphantsi phambi kweenyawo. Qhubeka utsiba intambo kulo lonke ixesha lokuzilolonga.

B. Hamba uye phambili njengoko utsiba ukusuka ekhohlo ukuya ekunene; ekhohlo, ekunene, ekhohlo, ekunene.

C. Tsibela umva umva amaxesha ama-4.

Yenza i-AMRAP imizuzwana engama-30

Idolo eliPhakamileyo

A. Qala ngokutsiba intambo uphumle emva kweenyawo. Jika intambo phezulu ngentla nangaphantsi phambi kweenyawo. Qhubeka utsibe intambo kulo lonke ixesha uzilolonga.

B. Zisa idolo lasekhohlo esifubeni; buyisela unyawo emgangathweni njengoko uzisa idolo lasekunene esifubeni.

D epheleleyo. Qhubeka utshintshe amadolo aphakamileyo.

Yenza i-AMRAP imizuzwana engama-30.

Isekethe 2

Umlenze wasekunene

A. Yima ngenyawo lasekunene ngentambo yokutsiba uphumle ngasemva kweenyawo. Jinga intambo phezulu entloko nasezantsi phambi konyawo.

B. Qhubeka nokutsiba intambo njengoko utsiba ngonyawo lwasekunene.

Yenza i-AMRAP imizuzwana engama-30.

Umlenze wasekhohlo

A. Yima ngenyawo lasekhohlo ngentambo yokutsiba uphumle ngasemva kweenyawo. Jinga intambo phezulu entloko nasezantsi phambi konyawo.

B. Qhubeka utsibe intambo ngelixa ushukuma ngonyawo lwasekhohlo.

Yenza i-AMRAP imizuzwana engama-30.

Jika uMzimba eKunene

A. Qala ngokutsiba intambo uphumle emva kweenyawo. Jinga intambo phezulu entloko nasezantsi phambi kweenyawo. Qhubeka utsiba intambo kulo lonke ixesha lokuzilolonga.

B. Jija isinqe ukuya ngasekunene uze ubuyele embindini. Qhubeka utshintshana ngapha nangapha.

Yenza i-AMRAP imizuzwana engama-30.

Jika umzimba ngasekhohlo

A. Qala ngentambo yokutsiba uphumle ngasemva kweenyawo. Jinga intambo phezulu entloko nasezantsi phambi kweenyawo. Qhubeka utsiba intambo kulo lonke ixesha lokuzilolonga.

B. Gweba isinqe ukuya ngasekhohlo emva koko ubuyele embindini. Qhubeka utshintshana ngapha nangapha.

Yenza i-AMRAP imizuzwana engama-30.

Phantsi kabini

A. Qala ngentambo yokutsiba uphumle ngasemva kweenyawo. Jinga intambo phezulu entloko nasezantsi phambi kweenyawo. Qhubeka utsibe intambo kulo lonke ixesha uzilolonga.

B. Zisa idolo lasekhohlo esifubeni; buyisela unyawo emgangathweni njengoko uzisa idolo lasekunene esifubeni ukwenza amadolo aphezulu.

C. Buyisela iinyawo zombini emgangathweni; tsiba uye phezulu, emva koko ujikeleze ngokukhawuleza intambo, ujikeleze, nangaphantsi kwakho kabini ngaphambi kokufika kancinci.

Yenza i-AMRAP imizuzwana engama-30.

Isekethe 3

Umlenze wasekunene Phambili

A. Yima ngonyawo lwasekunene ngentambo yokutsiba uphumle emva konyawo. Intambo yokujinga ngaphezulu kwentloko kunye nokuhla phambi kwonyawo lwasekunene. Qhubeka utsiba intambo kulo lonke ixesha lokuzilolonga.

B. Tsibela phambili kwaye ubuye ngonyawo lwasekunene kuphela.

Yenza i-AMRAP imizuzwana engama-30.

Umlenze wasekhohlo Phambili

A. Yima ngenyawo lasekhohlo ngentambo yokutsiba uphumle ngasemva konyawo. Jika intambo ngentla kwentloko kwaye uhle phambi konyawo lwasekhohlo. Qhubeka utsiba intambo kulo lonke ixesha lokuzilolonga

B. Tsibela phambili kwaye ubuye ngonyawo lwasekhohlo kuphela.

Yenza i-AMRAP imizuzwana engama-30.

Umlenze Wasekunene Buyela (Ecaleni)

A. Yima ngonyawo lwasekunene ngentambo yokutsiba uphumle emva konyawo. Intambo yokujinga ngaphezulu kwentloko kunye nokuhla phambi kwonyawo lwasekunene. Qhubeka utsibe intambo kulo lonke ixesha uzilolonga.

B. Tsibela ngasekunene emva koko ngasekhohlo kunyawo lwasekunene kuphela.

Yenza i-AMRAP imizuzwana engama-30.

Umlenze wasekhohlo ubuyele (kwicala)

A. Yima ngenyawo lasekhohlo ngentambo yokutsiba uphumle ngasemva konyawo. Jika intambo ngentla kwentloko kwaye uhle phambi konyawo lwasekhohlo. Qhubeka utsibe intambo kulo lonke ixesha uzilolonga.

B. Tsibela ngasekhohlo kwaye ngasekunene kunyawo lwasekhohlo kuphela.

Yenza i-AMRAP imizuzwana engama-30.

Idolo eliPhakamileyo

A. Qala ngokutsiba intambo uphumle emva kweenyawo. Jinga intambo phezulu entloko nasezantsi phambi kweenyawo. Qhubeka utsiba intambo kulo lonke ixesha lokuzilolonga.

B. Zisa idolo lasekhohlo ngasesifubeni; buyisela unyawo emgangathweni njengoko uzisa idolo lasekunene esifubeni.

D epheleleyo. Qhubeka utshintshe amadolo aphakamileyo.

Yenza i-AMRAP imizuzwana engama-30.

Uphengululo lwe