Ukuzilolonga kakhulu eKhaya eyonyusa izinga lentliziyo yakho kunye nokutshiswa kwekhalori

Umxholo

• Tuck Jump Burpees
• IiPush-Ups zoMnqamlezo
• Ukutsiba kweLunge okuTshintshileyo
• Bamba iHollow-Ups
• Uphengululo lwe

Ukuba kukho umqeqeshi omnye oqondayo isidingo sokusebenza ngokukhawuleza kodwa okusebenzayo, nguKaisa Keranen, okanye uKaisaFit ukuba uyamlandela kwimidiya yoluntu. (Awumlandeli? Nazi izizathu ezimbalwa zokuba uphoswa.) UKeranen sele ekubonisile indlela yokukhupha umbilo ngothotho lwakhe lwe #FitIn4, olubandakanya iplanga eligcwele umzimba wonke kunye nemithambo ye-plyo, iintshukumo eziya kukrola imilenze kwaye ukungabikho kwesinyithi, kunye nendlela yokutyhala, ukubetha, kunye neplank indlela yakho eya kumzimba onamandla. Kwaye ngoku ubuyele kuyo kwakhona ngale sekethi onokuyenza ekhaya, kwindawo yokuzivocavoca, okanye naphi na. Ngexesha elizayo xa ufuna ukulungela ukuzilolonga, kodwa uzive ngathi awunalo ixesha, nxibelelana neKeranen kwaye uya kufumanisa ukuba awunazizathu. Masingene emsebenzini!

Tuck Jump Burpees

A. Ukusuka ekumeni, beka izandla emhlabeni kwaye utsibe iinyawo umva ukuya kwindawo yokutyhala.

B. Tsibela iinyawo phambili ukudibana nezandla.

C. Ukuqhuma emoyeni, ukuzisa amadolo esifubeni. Phinda.

Yenza i-AMRAP (izihlandlo ezininzi kangangoko kunokwenzeka) kwimizuzwana engama-20, emva koko uphumle imizuzwana eyi-10

IiPush-Ups zoMnqamlezo

A. Qala phezulu kwi-push-up.

B. Yandisa umlenze wesobunxele phantsi kwekunene kwaye unciphise kwi-push-up.

C. Pushisa phezulu, emva koko wandise umlenze wasekunene phantsi kwekhohlo kwaye wehle uye ku-push-up. Qhubeka utshintshana.

Yenza i-AMRAP (izihlandlo ezininzi kangangoko kunokwenzeka) kwimizuzwana engama-20, emva koko uphumle imizuzwana eyi-10

Ukutsiba kweLunge okuTshintshileyo

A. Qala kwilokhwe ngomlenze wasekhohlo ngaphambili, umva ngedolo nge-intshi ukusuka emhlabeni.

B. Qhuba ngezithende ukuqhuma emhlabeni, utshintshe imilenze ngasekunene ngaphambili. Qhubeka utshintshana.

Yenza i-AMRAP (izihlandlo ezininzi kangangoko kunokwenzeka) kwimizuzwana engama-20, emva koko uphumle imizuzwana eyi-10

Bamba iHollow-Ups

A. Qala kwindawo ye-V, amadolo agobileyo kunye neengalo ezandisiweyo kubude begxalaba.

B. Yenza isangqa iingalo ngasemva, ukwehlisa umzimba de amagxa kunye nemilenze ibe i-intshi ukusuka emhlabeni.

C. Biyela iingalo ngasemva ngelixa ubuyela umva ukuqala isikhundla.

Yenza i-AMRAP (uninzi lwenokubakho kangangoko kunokwenzeka) kwimizuzwana engama-20, emva koko uphumle imizuzwana eli-10

Gcwalisa isekethe yonke amaxesha ama-2, ukutshintsha amacala ngomsebenzi ngamnye njengoko kufuneka.

Uphengululo lwe