IMetabolism Booster Igumbi lokufundela elinokukwenza naphina

Umxholo

• Shushubeza
• 1. Ukutsiba iiJacks
• 2. Lunge ukuya kwiLunge Hop
• 3. IiBurpees
• 4. Abanyuki beentaba
• 5. Ukutyhala
• 6. Ukuhlaliswa
• 7. I-Oblique Twists
• 8. Iindadi
• 9. Amaplanga
• Uphengululo lwe

Xa ufutshane ngexesha kwaye ungekho ekhaya, unokuziva ngathi akunakwenzeka ukufumana ixesha kunye nendawo yokuzilolonga. Kodwa awudingi ukubila iyure eqinileyo okanye usebenzise iqela lezixhobo ezithandekayo ukonyusa imetabolism yakho kwaye uqalise ukutshisa iikhalori. Olu qeqesho lukhawulezayo lwemetabolism booster lunokwenziwa kwigumbi lakho lokuhlala, ngaphandle, okanye nakwigumbi lehotele-njengomqeqeshi uKym Perfetto, aka @kymnonstop, ubonisa apha.

Ingaba isebenza kanjani: Landela kunye neKym kwividiyo yokwenza umthambo opheleleyo. Awudingi sibali-xesha okanye nasiphi na isixhobo-isithuba nje esincinci kunye nomphezulu othambileyo (ofana nekhaphethi, ibhedi, okanye i-mat) ukwenzela ukuhamba komgangatho.

Elona candelo lililo? Unokwenza zonke iindlela zikaKym nge hayi izixhobo, kwaye ayithathi thuba lide. Emva koko, zama ukusebenza kwakhe kwangaphakathi kwe-cardio okanye i-toner engaphantsi kwe-10.

Shushubeza

A. Ukuphefumlela iingalo ngaphezulu. Khupha kwaye usonge phambili, iminwe kwiinzwane.

B. Nyathela umlenze wasekunene ubuyele kwindawo enzulu. Nyathela umlenze wasekunene uze uphinde kwelinye icala.

C. Nyathela inyawo lasekhohlo ukuya kwizandla kwaye ume, uphefumle ngelixa ufikelela kwiingalo ngaphezulu. Songa phambili.

D epheleleyo. Nyathela umlenze wasekunene ubuyele kwi-lunge esezantsi kwaye uphefumle, ufikelele ezingalweni ngaphezulu kwendawo ye-crescent lunge. Exhale, beka iintende phantsi phantsi ecaleni kwenyawo lasekhohlo. Nyathela unyawo lwasekhohlo phambili kwaye uphinde kwelinye icala.

E. Buyela emva kwinja esezantsi. Bend iingqiniba ukuntywila ebusweni, emva koko amagxa, emva koko inyonga iye phambili kwi-push-up nakwinja ephezulu. Buyela emva kwinja esezantsi, emva koko uhambe izandla ubuyele ezinzwaneni uze ume.

1. Ukutsiba iiJacks

A. Yimani ngeenyawo kunye, iingalo ngamacala.

B. Khawuleza utsibe iinyawo ngaphandle, ufikelele kwiingalo ngaphezulu.

C. Emva koko tsiba ubuyela kwindawo yokuqala. Phinda umzuzu omnye.

2. Lunge ukuya kwiLunge Hop

A. Qala kwindawo ye-lunge umlenze wasekhohlo ubheke phambili kwaye idolo lasekunene lijikeleza ukusuka emgangathweni. Yolula imilenze, uze wehlise umva ungene ephangweni. Yenza i-5 reps.

B. Ukusuka emazantsi e-lunge, cinezela kunyawo lwasekhohlo lwangaphambili kwaye uxhume, uqhuba idolo lasekunene ubheke esifubeni.

C. Ngokukhawuleza buyela umva ngonyawo lwasekunene ukuze ubuyele kwi-lunge.

Yenza i-5 reps. Tshintsha amacala; phinda.

3. IiBurpees

A. Yima ngeenyawo ziqelelene ngobubanzi besinqe.

B. Beka izandla emgangathweni phambi kweenyawo kwaye utsibe iinyawo ubuyele kwindawo ephezulu yeplanga.

C. Kwangoko tsiba iinyawo umva ukuya ezandleni, uze ume kwaye utsibe ngeengalo ngaphezulu.

Yenza i-5 reps.

4. Abanyuki beentaba

A. Qala kwindawo ephezulu yeplanki.

B. Ukugcina umqolo o ethe tyaba kunye nokugcina undoqo uqinile, amanye amadolo okuqhuba asondele esifubeni.

Yenza i-10 reps.

5. Ukutyhala

A. Qala kwindawo ephezulu yeplanki.

B. Isifuba esisezantsi kude kube neengqiniba zenze ii-angles ezingama-90.

C. Cinezela isifuba kude nomgangatho, ugcine umbindi uqinile.

Yenza i-10 reps.Phinda uqhubeke 2 ukuya ku-5.

6. Ukuhlaliswa

A. Lala ujonge phezulu ebhedini (okanye emgangathweni) iinyawo zithe tyaba emgangathweni namadolo ajonge phezulu kwisilingi. Iingalo zolulelwe emva kwentloko kunye ne-biceps ngeendlebe.

B. Cudisa u-abs ukuze uqengqele yonke indlela ukuya phezulu, ufikelele kwiingalo phambili ukuze izandla zolule iinzwane.

C. Cotha kancinci ubuye umva ukuqala. Ukwenza kube nzima ngakumbi, beka izandla emva kwentloko kunye neengqiniba ezikhomba emacaleni.

Yenza i-10 reps.

7. I-Oblique Twists

A. Hlala ebhedini (okanye emgangathweni), uncike kwi-torso ngasemva malunga nama-degrees angama-45 kwaye uphakamise iinyawo ukuze i-shins ihambelane nomhlaba.

B. Cinezela iintendelezo kunye nokwelula iingalo, kwaye ujikelezise ngasekunene, ucofa iincam zeminwe ukuya emhlabeni ngaphandle kwesinqe sasekunene, emva koko ujije ukuphinda kwelinye icala. Qhubeka utshintshana.

Yenza i-10 reps kwicala ngalinye.

8. Iindadi

A. Lala ujonge phantsi ebhedini (okanye phantsi) ngeengalo nemilenze yolulwe ide.

B. Phakamisa ingalo ejongene nomlenze ochaseneyo, emva koko tshintsha. Qhubeka utshintshana, ugcine intamo ende kwaye ujonge ezantsi emgangathweni.

Yenza i-10 reps kwicala ngalinye.

9. Amaplanga

A. Bamba indawo yeplanga yengqiniba ngamagxa phezu kweengqiniba, umbindi kunye neequads zibambene, kwaye i-pelvis ibotshiwe.

Bamba imizuzwana engama-30.Phinda uqhubeke u-6 ukuya ku-9.

Uphengululo lwe