Ukuziqhelanisa nemilenze

Umxholo

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Ezi zivivinyo zobunzima bomzimba kuphela, ukunyamezela okugxininisekileyo okwenziwa kwisantya se-cardio kunokunceda ukuphuhlisa imilenze enqabileyo enokuthi ihambe umgama. Yenza yonke isekethe kube kanye ngaphandle kokuphumla ukuze ufumane iziphumo ezingcono kakhulu zokutshisa iikhalori. Yenza lo msebenzi ukuya kathathu ngeveki.

BUKELA IVIDIYO ngemiboniso yeentshukumo kunye namacebiso eefomu.

Ukuzifudumeza: Inkqubela phambili yoLunge lweLunge

Matshi endaweni (16 ukubala)

I-Lunge yesiqhelo (i-8 reps):

Nyathela umlenze wasekhohlo ubuyele kwindawo ebanzi, uqhekeke kwaye isithende sasekhohlo siphakanyiswe phantsi, kwaye ugobe amadolo omabini malunga nama-90 degrees kwaye ubuyele phezulu. Yimpendulo enye. Phinda amaxesha ama-8.

Nyathela phezulu Lunge (8 reps):

Yenza umjingo, uze unyathele unyawo lwasekhohlo ukuya kunyawo lwasekunene njengoko uphakama. Yimpendulo enye. Phinda amaxesha angama-8.

Nyathela phezulu Lunge w / Izixhobo (8 reps):

Yenza i-step up lunge, ufikelele kwiingalo phezulu phezulu njengoko ugoba kwaye ugobe iingqiniba kwaye utsale iingalo ezigobe ngamacala njengoko unyathela unyawo lwasekhohlo ukuya ngasekunene. Yimpendulo enye. Phinda amaxesha ama-8.

Phinda uluhlu olupheleleyo kwakhona ngomnye umlenze.

Ukuzilolonga:

Hambisa # 1: iiBhanti kunye noThotho lweSquat Series

I-1.5 Leg Squat (i-8 reps):

Yima ngenyawo ububanzi ububanzi benyonga, iingalo ezantsi ngamacala. Shifta ubunzima bakho kunyawo lwakho lwasekunene, kwaye uphakamise isithende sakho sasekhohlo emgangathweni. Squat phantsi kwaye uhlale umva esinqeni njengoko ufikelela kwiingalo ukuya phambili ekuphakameni kwamagxa. Buyela kwindawo yokuqala, ugcine isithende sasekhohlo emgangathweni. Yimpendulo enye. Phinda amaxesha angama-8.

1.5 I-squat yomlenze w / ecaleni kwePhepha (i-8 reps):

Phinda i-1.5 Leg Squat, kwaye njengoko uphuma kwi-squat, cofa unyawo lwasekhohlo emgangathweni ukuya kwicala lomzimba wakho. Buyisela unyawo umva ukuqala indawo ukuphinda squat. Yimpendulo enye. Phinda amaxesha ama-8.

1.5 I-Leg Squat w/Side Lift (i-8 reps):

Phinda i-1.5 Leg Squat w / Side Tap, kodwa endaweni yokucofa unyawo lwasekhohlo phantsi, phakamisa umlenze uye ecaleni. Buyisela unyawo umva ukuqala indawo ukuphinda squat. Yimpendulo enye. Phinda amaxesha angama-8.

Umlenze we-1 squat w / Ukuphakamisa icala (i-8 reps):

Phinda i-squat w / Side Phakamisa, kodwa zama ukugcina unyawo lwasekhohlo phantsi ngalo lonke ixesha, uzobe unyawo ngaphandle nangaphandle kodwa phantsi ukuze wongeze ubunzima kunye nomceli mngeni kumlenze wakho wasekunene ngexesha le-squat (cofa phantsi Naliphi na ixesha kufuneka uphinde ulungelelanise). Yimpendulo enye. Phinda amaxesha ama-8.

Phinda uthotho lonke kwakhona komnye umlenze.

Hambisa #2: Ukunyuswa kweLunge

I-Runner's Lunge Touchdown (i-8 reps)

Qala ukuma ngonyawo lwasekunene phambili, kwindawo yokuhlukana. Goba omabini amadolo kunye nomzimba ongezantsi ujonge emhlabeni, ugcine umva uthe tye kwaye ujijelwe phambili ukusuka esinqeni. Zama ukuchukumisa umhlaba ngezandla zakho ukuba kunokwenzeka. Cinezela umva ngeenyawo zombini kwaye wolule imilenze ukuqala indawo. Yimpendulo enye. Phinda amaxesha ama-8.

Imbaleki yeLunge yangasemva yeTephu (8 reps)

Phinda i-Lunge ye-Runner, kodwa njengoko uphuma kuyo, tshintsha ubunzima bakho uye phambili kunyawo lwasekunene, kwaye ucofe i-toe yakho phantsi kancinci. Buyela umva ngonyawo lwasekhohlo kwakhona ukuphinda umjiko. Yimpendulo enye. Phinda amaxesha ama-8.

I-Runner's Lunge Liftoff (i-8 reps)

Phinda iRunar yangasemva ye-Lunge Tap, kodwa endaweni yokubamba unyawo emgangathweni, zama ukuyiphakamisa emhlabeni ngokupheleleyo xa umi ngaphandle komda. Buyela umva ngonyawo lwasekhohlo kwakhona ukuphinda lunge. Yimpendulo enye. Phinda amaxesha ama-8.

Izandiso zebhalansi yeBooty (i-16 reps)

Ibhalansi emlenzeni wasekunene, idolo ligobe kancinane, cinezela zombini izandla zakho kwithanga lasekunene lokulinganisa, kwaye uphakamise umlenze wasekhohlo uphakamise emva kwakho phezulu kangangoko unako. Emva kokuba umlenze wasekhohlo uphakanyisiwe, yenza ulwandiso lwe-hip 'pulse' (phakamisa umlenze i-intshi ezininzi phezulu uze ubuyele kwindawo yokuqala), amaxesha ali-16.

Phinda uluhlu olupheleleyo kwakhona, komnye umlenze.

Hambisa # 3: Kuyo yonke iToner Toner

Icala leLunge lokufikelela (i-8 reps):

Qala ukuma ngeenyawo kunye, iingalo ngamacala. Thatha inyathelo elibanzi liye ngasekunene, ugcine amadolo neenzwane zijonge phambili. Ngena emlenzeni wasekunene (umlenze wasekhohlo uhlala wandisiwe kwaye umile), ukugoba idolo lasekunene kunye nokufikelela kumzimba nakwiingalo eziphantsi kangangoko unakho ngaphandle kokuthambeka okanye ukuvumela idolo lakho ukuba lidlule kwiinzwane zakho. Cofa unyawo lwasekunene kwaye ume umva kwindawo yokuqala, ucofe i-toe yasekhohlo ngasekunene, endaweni yokuma ngokupheleleyo kuyo. Yimpendulo enye. Phinda amaxesha ama-8.

Umjikelo osecaleni kunye noLungelelaniso (8 reps):

Yenza i-side lunge ukufikelela, kwaye njengoko umi umva, jika ngasekunene uye esifubeni, ulinganise emlenzeni wasekhohlo ngaphambi kokuba uphume umlenze wasekunene ubuyele ecaleni. Yimpendulo enye. Phinda amaxesha ama-8.

Icala leLunge kunye neBhalansi yeSangqa (i-8 reps):

Yenza i-side lunge ukufikelela, kwaye wenze isangqa sengalo - tshayela iingalo zombini uye emacaleni, kude nomzimba, emva koko ugqibezele isangqa ngokuwela iingalo phambi kwakho, ugoba iingqini emacaleni, uchukumisa ithanga kwibhalansi yedolo. Yimpendulo enye. Phinda amaxesha ama-8.

Phinda uthotho lonke kwakhona, komnye umlenze.

Hambisa #4: Iyonke iThanga Trimmer

Ukutshintsha amanye amaLungge angaphambili (i-16 reps):

Qalisa ukuma ngeenyawo kunye, kunye nezandla esinqeni. Nyathela unyawo lwasekunene uye phambili kwindawo yokuma, ugoba omabini amadolo iidigri ezingama-90, ugcine umva ngokuthe tye, abs utsalwe ngaphakathi kunye nomzimba ophakathi kwemilenze. (Kulumkele ngakumbi ukuma kwedolo lakho kwimiphunga yangaphambili – soloko ugcina idolo lakho langaphambili emva kweenzwane zakho, ulandelele imitya yezihlangu xa ugoba.) Tyhila umlenze wasekunene kwaye unyawo lwasekunene lubuyele ekhohlo. Yimpendulo enye. Phinda amaxesha angama-16, utshintshe imilenze.

Ukutshintshana kweeLunges zangaphambili w / Cross Chop (16 reps):

Hlanganisa izandla kunye kwaye wolule iingalo phambi kwesifuba sakho. Njengoko usenza umjiko wangaphambili ngomlenze wasekunene, ‘nqunqa’ iingalo emzimbeni wakho (ugcina izandla zibambene kunye nokuvumela iingqiniba ukuba zigobe kancinci), uzise izandla ngaphandle kwenyonga yasekunene. Njengoko utyhala umlenze wasekunene ukuze ubuye umva, buyisela iingalo phambi komzimba, zandiswe kwinqanaba lesifuba. Yimpendulo enye. Phinda amaxesha ali-16, utshintshe imilenze.

Ukutshintshana kwemiphunga yangaphambili w/Figure-8 Scoop (16 reps):

Yenza umjikelo wangaphambili w/umnqamlezo wokunqunqa, kwaye endaweni yoko wenze intshukumo yokunqunqa isangqa. Njengoko unyathela umlenze wakho wasekunene ungene emngxunyeni, 'hlisa iingalo zakho ezantsi ujikeleze umphandle wesinqe sakho sokunene kunye nomzimba, emva koko ubuye umva kwaye ujike ngasekhohlo xa ujikeleza umlenze wasekhohlo. Iingalo zakho kufuneka zenze ipateni ye-8 ukusuka kwelinye icala ukuya kwelinye (izangqa ezibini ezidityaniswe embindini), zingena kumlenze wemiphunga wangaphambili. Gcina i-abs yakho itsaliwe ngokuqinileyo kunxibelelwano olungundoqo.

IiCredits zeVidiyo:

Ngaba ufuna uncedo olungakumbi kuhambo lwakho lokomelela? Ukunyusa iziphumo zakho ngesicwangciso sokulahleka kwesisindo sikaJessica kunye neeDVD zokuzilolonga. Mndwendwele kwi-Intanethi apha www.10poundsdown.com.

Fumana umculo wasimahla, wokupompoza kunye neenkqubo zoqeqesho eziqeqeshiweyo kwiMotionTraxx.com.

Ulungele iholide? Thatha ukomelela kwakho elwandle! Funda ngakumbi malunga neCanyon Ranch Miami Beach.

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