Zama olu Lungiso xa udiniwe nge-AF kwiKlasi yakho yokuJonga

Umxholo

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Uyazazi ezo klasi ze-bootcamp zesitayile esineemisipha zakho ngathi zinokuthi zikhuphe ukuphela? I-Fhitting Room yenye yezo zibulala-zinzulu zokuzilolonga, ngoko ke siye sachwetheza umqeqeshi wobuqu oqinisekisiweyo kunye nomhlohli weGumbi leFhitting uAmanda Butler ngeengcebiso malunga nendlela yokusinda kwiklasi efana neyakhe ngaphandle kokunikezela kwisekethe yokugqibela. Endaweni yokuwa kwimfumba phantsi (okanye wenze enye yezo burpees zenkohliso kwaye unethemba lokuba akukho mntu uza kuphawula), zama oku kuguqulwa kancinane kwezihlunu okukugcina ukwimo efanelekileyo-nakwizinto ezilungileyo zomhlohli wakho.

Ukuhamba:IBurpee

A Beka izandla phantsi, ukhabe iinyawo ubuye kwiplanga, kwaye ulahle umzimba wonke phantsi. B Cinezela umzimba wonke phezulu kwaye uxhume iinyawo phambili (ngaphandle kwezandla) kwaye uxhume phezulu.

I-Minkcaso:IsikwereYolula

A Beka izandla emgangathweni, khaba iinyawo ubuyele kwiplanga (qiniseka ukuba ugcine i-core eyomeleleyo, akukho ukugoba ezinqeni).

B Iinyawo ze-Hop phambili kwaye utsibe phezulu.

Ukuhamba:Yahlula-hlula

A Yima ngeenyawo ziqelelene ngobubanzi besinqe. Gxuma phezulu kwaye uhlale ngonyawo olunye phambili kunye nolunye umva kwindawo yokuma.

B Tsiba phezulu kwaye utshintshe imilenze phakathi emoyeni kunye nomhlaba ngonyawo oluchaseneyo ngaphambili.

Uhlengahlengiso: Lunge

A Qalisa ukuma ngeenyawo zokwahlulwa ububanzi. Buyela umva ngonyawo olunye kwaye wehle kwisithuba se-lunge

B Buyela umva emva kukuma. Phinda kwelinye icala kwaye uqhubeke utshintshana.

IHambisa: Umqolo ohlaziyiweyo

A Qala kwindawo ephezulu yeplanga ngezandla kwiidumbbell, iinyawo kwindawo ebanzi. Cofa i-quads, i-glutes, kunye ne-abs.

B Ukukrola ingalo enye ukuya kwimbambo (ukucudisa ngasemva kwengca yegxalaba). Buyela kumgangatho kwaye ukroze kwelinye icala. Gcina utshintshana.

Uhlengahlengiso: Isonogle Ingalo Gobe Phezu Komqolo

A Ukubamba i-dumbbell kwisandla sasekunene, yiya phambili unyawo lwasekhohlo kwindawo yokuma (ukugcina umlenze wangasemva ngqo) kwaye uphumle ingalo yasekhohlo ethangeni lasekhohlo.

B Gcina amagxa ayisikweri ukuya ngaphambili, yehlisa ingalo yasekunene ezantsi kwaye ukroze ingalo yasekunene phezulu. Phinda ubuye kwakhona kweli cala, emva koko tshintshela kwicala lasekhohlo.

Ukuhamba: Tsiba Squat

A Ukuma iinyawo ezinqeni-ububanzi ngaphandle, ezantsi ezantsi kwisikwere.

B Tsibela phezulu kangangoko unakho. Qinisekisa ukuba uhlala kwindawo ye-squat ukukhusela amadolo.

Uhlengahlengiso: Iqela lomoya

A Ukuma ngeenyawo i-hip-wide wide apart, i-hips ezisezantsi ezantsi kwindawo ye-squat.

B Yima. Phinda.

Ukuhamba: Ibhokisi yokutsiba

A Yima malunga nomgama wengalo kude nebhokisi. Yehla ezantsi kwi-squat.

B Tsibela phezulu usebenzisa iingalo ukukhawuleza kwaye uhlale ngokuzolileyo nangokuzolileyo phezu kwebhokisi. Yima, uze wehle.

Uhlengahlengiso:Nyukela

A Nyathela ngonyawo lwakho lwasekunene, emva koko ngasekhohlo.

B Nyathela phantsi ngeenyawo zasekunene, emva koko ushiye ekhohlo. Phinda unyawo lwasekhohlo unyuke kuqala.

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