Gcoba imilenze yakho kunye ne-Abs kwimizuzu emi-4 yeFlat

Umxholo

• ILateral Lunge ukuya kwiBalance yomlenze omnye
• Inja esezantsi ngee-Shin Taps zokuTsala
• Ukuhamba ngaphakathi nangaphandle kwe-squat kuxhuma ukuya kwindawo yomlenze omnye
• Umlenze omnye wePlank ye-Hip Dips
• Uphengululo lwe

Umlingo wale ntshukumo, ngoncedo lwe-Instagram fit-lebrity Kaisa Keranen (aka @ KaisaFit), kukuba baya kuyitshisa ingqobhoko yakho kunye nemilenze, baphinde bafumane wonke umzimba wakho. Kwimizuzu nje emine, uyakufumana ukuzilolonga okushiya uzive ngathi uphume kwijeshi yokuthamba yeyure. Isitixo? Phuma konke ngomgudu, ukuze uzive kwaye ubone iziphumo.

Isebenza njani: kwintshukumo nganye, yenza i-AMRAP (reps ezininzi kangangoko kunokwenzeka) kwimizuzwana engama-20, emva koko uphumle imizuzwana eli-10. (Kwimeko apho ungaqhelananga, oku kubizwa ngokuba kukuzilolonga kwe-tabata.) Phinda isekethe kabini ukuya kwisine ngesiqhelo esikhawulezileyo, esiqatha esiza kukrola imilenze kunye nomongo. Ngaba uyafuna ukuzivavanya ngakumbi? Yongeza enye isekethe evela eKaisa.

ILateral Lunge ukuya kwiBalance yomlenze omnye

A. Nyathela umlenze wasekunene uphume kwindawo esecaleni. Beka isandla sasekhohlo emhlabeni kwaye uphakamise ingalo yasekunene esibhakabhakeni.

B. Qhuba unyawo lwasekunene ukuze ufike kwibhalansi yomlenze omnye kumlenze wasekhohlo.

Yenza zonke ezinye iisekethe kwelinye icala.

Inja esezantsi ngee-Shin Taps zokuTsala

A. Ngezantsi kwi-push-up.

B. Tyhila uye phezulu kwinja esezantsi kwaye ucofe i-shin yasekhohlo ngesandla sasekunene.

C. Phantsi ezantsi, emva koko tyhala uye ezantsi kwenja kwaye ucofe i-shin yasekunene ngesandla sasekhohlo.

Qhubeka utshintshana.

Ukuhamba ngaphakathi nangaphandle kwe-squat kuxhuma ukuya kwindawo yomlenze omnye

A. Ukusuka kwi-squat, gxuma ukuya kwibhalansi yomlenze omnye.

B. Buyela umva uye squat.

Qhubeka utsiba ngaphakathi nangaphandle, utshintshanisa imilenze.

Umlenze omnye wePlank ye-Hip Dips

A. Qala kwiplanga elisecaleni, umlenze wangaphezulu unyuka ngentla komlenze ongezantsi.

B. Isinqe esisezantsi kude kube kukuzulazula ngaphezulu ngaphezulu komhlaba. Phinda.

Yenza zonke ezinye iisekethe kwelinye icala.

Uphengululo lwe