Yikhuphe kunye nale Workout yeCardio Core

Umxholo

• Iinkcukacha zokujima
• Uphengululo lwe

Ungavumeli igama elithi "inqindi" likukhohlise. IiJabs, iminqamlezo, kunye neehuku azilunganga kwaphela kwiingalo- zidibanisa ukwenza ukuzilolonga komzimba kugungqise isiseko sakho de uvuza umbilo kwaye i-abs yakho isemlilweni. Iintshukumo ezijijekileyo, ukugcina amandla embindini kunye nokuhlala kukhanya ezinyaweni zakho kwenza le nkqubo ibe ngumsebenzi womzimba opheleleyo. I-squats ibandakanyeka (kuba akukho nto ingcono yokunyusa izinga lentliziyo yakho) kunye, uhamba lonke ixesha (i-cardio ... khangela!). Jonga kwiZizathu ezisi-8 okufuneka uzibethele iNdlela yakho yokuQhuba ngokungakumbi malunga nokuba kutheni umthetho wokuzilolonga wamanqindi, kwaye ujonge iintshukumo ezinkulu zebhokisi yokukhaba ukuze uzame ekhaya. Ngaba uke wambona u-Ronda Rousey's abs? Utshilo uNuff.

Oku kumnandi kunye nokrwada kwe-cardio core workout kuya kuqalisa imetabolism yakho ngentshukumo engayekiyo. Ingcali yeGrokker uSarah Kusch ufundisa ukuba ungazibandakanya njani nesiseko sakho njengoko usebenza ngokunyakaza kwamanqindi okusisiseko kwesiqhelo sokuqhumisa esityebileyo. Kukho iingcebiso zokuzilolonga apha ukuze wenze nawuphi na umsebenzi usebenze ngakumbi.

Iinkcukacha zokujima

Izixhobo ezifunekayo: Akukho nanye

Unamandla wingalo-up: 2 imizuzu)

Ukuzilolonga(jonga below): 18 imizuzu

Ingqeleeyakho: Imizuzu emi-6

Phambi kweJab

*Yehlisa ngedolo Drive

Ukutsiba uJack ngePunch

*I-Sumo Squat ngeHook

Isikwere esinokukhatyelwa phambili

Iphantshi esisiseko

*Betha ngenqindi ngeLeg Cross

*Squat Punch

Umdolo oPhezulu oDolo kunye neCrunch Crunch

Malunga neGrokker

Unomdla kwiiklasi ezininzi zokuzilolonga ekhaya? Kukho amawaka alinde wena kwiGrokker.com, ivenkile yokumisa ivenkile kwi-intanethi yezempilo kunye nokuba sempilweni. Joyina iGrokker SIMAHLA namhlanje.

Uphengululo lwe