Esi Sicwangciso sokusebenza qho ngeveki esivela kuKayla Itsines sithatha iGuesswork Out of Exercise

Umbhali: Ellen Moore

Umhla Wokudalwa: 11 Eyomqungu 2021

Hlaziya Umhla: 20 Eyenkanga 2024

Esi Sicwangciso sokusebenza qho ngeveki esivela kuKayla Itsines sithatha iGuesswork Out of Exercise - Indlela Yokuphila

Umxholo

IKayla Itsines 'Ekhaya-Isicwangciso sokusebenza qho ngeveki
IShedyuli
NgoMvulo: Ukuzilolonga komzimba osezantsi
Isekethe 1
Iqela eliphindwe kabini lePulse
Oojack abaxhumayo
Ukuguqula iLunge
Ukunyuka kwe-X-Mountain
Isekethe 2
Ibhulorho yeGlute yomlenze omnye
Iibhayisikile zika-Ab
Iplanga esecaleni
NgoLwesibini: I-LISS
NgoLwesithathu: Ukuzilolonga koMzimba oPhezulu
Isekethe 1
Iiplanga zeJack
Lala-Phantsi Push-Up
IJackknife eBent-Leg
Icala lePlank kunye nokuphakanyiswa kwe-Hip
Isekethe 2
X-Plank
Ukutyhala ngokuphindwe kabini
Ukujija kweRussia
Ukukhaba kweFlutter
NgoLwesine: I-LISS
NgoLwesihlanu: Ukuzilolonga ngomzimba opheleleyo
Isekethe 1
Iqela le pop
Ukuhamba komqolo kunye nokuTsala
I-Bent- kunye neMilenze eQhelekileyo iphakamisa
Reverse Lunge kunye nedolo-Up
Isekethe 2
X-Plank
IBurpee
I-Russian Twist
Lateral Lunge
NgoMgqibelo: Ukhetho loMngeni
Isekethe
Umlawuli
Ukunyuka kwe-X-Mountain
X-Plank
Icala lePlank kunye ne-Oblique Crunch
Umlenze weBent Jackknife
Isikere
NgeCawe: Usuku Lokuphumla
Uphengululo lwe

Akukho dumbells? Akukho ngxaki. Andiqinisekanga ukuba zingaphi iintsuku ngeveki ukusebenza? Musa ukubila. UKayla Itsines ukwenzele konke ukucinga. Umsunguli we-SWEAT udale inkqubo esekhaya ye-BBG ngokukodwa Ubume bafundi, kwaye ukuba ubusokola ukuhlala ungaguquguquki nokusebenza kwakho ngexesha lokuvalelwa yedwa, esi sicwangciso siqinisekile ukunceda! (Ngaphezu koko, ngaba umbonile ukuba ukwasungule inkqubo entsha ye-BBG Zero Equipment kwi-app? Ilungele naliphi na ixesha-naphi na ukulolonga.)

Xa kufikwa kwinkqubela phambili yomelele komzimba wakho (nokuba ithini injongo yakho), ukungaguquguquki kulawula phezulu. Kodwa, unokuqhubeka njani nomsebenzi wokuziqhelanisa ukuba awukwazi nokuba uqale ngaphi? Kwaye kukho ithuba lokuba umdlalo wakho wokuzilolonga uphoswe ngaphandle kwefestile ngo-2020 ngenxa yobhubhane we-coronavirus kunye nokuvalwa kokuzivocavoca okulandelayo.

Kulapho kungena khona esi sicwangciso sikhethekileyo ngu-Itsines. Senza ukucinga kwakho kwaye sigubungele zonke iziseko ngokudibanisa i-cardio ephantsi, uqeqesho lokumelana nobunzima bomzimba, kunye nokufumana kwakhona iveki elungeleleneyo yokusebenza. Elona candelo lililo? Yonke imisebenzi iyimizuzu engama-30 okanye ngaphantsi, eyenza ukuba kube lula ukungena kuyo nayiphi na ishedyuli yakho efana nale mihla.

Nokuba ungumqali okanye ubuyela kwigroove yokuqina, esi sicwangciso sinento yakhe wonke umntu kwaye sithatha lonke uqikelelo ngaphandle kwe-equation. Ngaphezu koko, unokuphinda esi sicwangciso sokuzilolonga rhoqo ngeveki kangangoko ufuna. Ukuba iqala ukuziva ilula kakhulu, zama ukongeza ii-reps ezimbalwa, okanye unciphise ixesha lokuphumla. (Eyeleleneyo: Ngaba lixesha lokuba utshintshe indlela yakho yokuzilolonga?)

IKayla Itsines 'Ekhaya-Isicwangciso sokusebenza qho ngeveki

IShedyuli

NgoMvulo: Umzimba ongezantsi
NgoLwesibini: I-LISS
NgoLwesithathu: Umzimba oPhezulu
NgoLwesine: I-LISS
NgoLwesihlanu: Umzimba opheleleyo
NgoMgqibelo: Bonakalisa uMceli mngeni
NgeCawe: Usuku Lokuphumla

Ingaba isebenza kanjani: Umzimba ngamnye osezantsi, umzimba ongentla, kunye nokulolonga umzimba ogcweleyo yimizuzu engama-28 ubude kwaye yenziwe ziisekethe ezimbini, nganye kuzo inemithambo emine.

Umsebenzi ngamnye ulandela ipateni efanayo: Cwangcisa ixesha lesithuba semizuzu esi-7 kwaye ugcwalise iSekethe yoku-1 amaxesha amaninzi kangangoko kunokwenzeka.Thatha ukuphumla umzuzu omnye, kwaye wenze okufanayo kwiSekethe 2. Gxila kwifom yakho kwaye ungalibali ukufudumala nokuphola.

Kwiseshoni ye-cardio ye-low-intensity (LISS) yeentsuku zayo icebisa ukuhamba, ukuhamba ngebhayisikile, okanye ukuqubha kwimizuzu engama-30-60. Ngeentsuku zokuphumla, i-Isines icebisa ngamandla ngokwenene egxile ekubuyiseni. Oko kuthetha ukuzolula okanye ukuhamba nje kancinci, kodwa akukho bunzima bomzimba obungeyomfuneko. (Jonga: Indlela yokuphumla ngokufanelekileyo kuMsebenzi wakho)

NgoMvulo: Ukuzilolonga komzimba osezantsi

Isekethe 1

Iqela eliphindwe kabini lePulse

A. Qala kwindawo yokuma kunye neenyawo zamagxa ububanzi ngaphandle.

B. Ukuphefumla kunye nebrace core. Jonga ngqo phambili, ugobe isinqe kunye namadolo, uqinisekise ukuba amadolo ahlala ehambelana neenzwane. Qhubeka ugoba amadolo de amathanga afane nomhlaba. Umva kufuneka ubephakathi kwe-45- ukuya kwi-90-degree degree ukuya esinqeni.

C. Push izithende kwaye wandise imilenze kancinci.

D epheleleyo. Guqa ngamadolo kwaye ubuyele kwindawo ye-squat.

E. Khupha umphunga. Push ngokusebenzisa izithende kwaye wandise imilenze ukubuyela kwindawo yokuqala.

Phinda kwakhona i-12 reps.

Oojack abaxhumayo

A. Yima ngeenyawo kunye nezandla ngamacala. Esi sisikhundla sakho sokuqala.

B. Tsibela iinyawo zombini ngaphandle ukuze zibe banzi kunesinqe sakho. Kwangelo xesha, phakamisa iingalo ngaphezulu.

C. Tsiba zombini iinyawo ngaphakathi, iingalo ezisezantsi, kwaye ubuyele kwindawo yokuqala.

Phinda kwakhona i-20 reps.

Ukuguqula iLunge

A. Yima ngeenyawo kunye nezandla zibambene phambi kwesifuba. Esi sisikhundla sakho sokuqala.

B. Inhale kwaye uthathe inyathelo elikhulu ubuye umva ngonyawo lwasekunene, ugcine isinqe esinqeni ngaphambili kunye ne-pelvis cala. Ngaphantsi kude kube yomibini imilenze igobile kwii-angles ze-90-degree, ukugcina isifuba side kunye nokuzibandakanya. Ubunzima kufuneka buhanjiswe ngokulinganayo phakathi kwemilenze yomibini.

C. Exhale kwaye ucinezele phakathi kweenyawo kunye nesithende sonyawo lwasekhohlo ukuze ume, unyathele unyawo lwasekunene ukuze uhlangane ngasekhohlo. Qhubeka utshintshe kumacala omabini.

Phinda kwakhona i-24 reps; 12 kwicala ngalinye.

Ukunyuka kwe-X-Mountain

A. Beka izandla zombini emgangathweni, ububanzi begxalaba bube bodwa, kunye neenyawo zombini emva kwakho. Esi sisikhundla sakho sokuqala.

B. Ukugcina unyawo lwasekhohlo phantsi, ukugoba idolo lasekunene kwaye ulizise esifubeni nakwingqiniba yasekhohlo. Yandisa umlenze wasekunene kwaye ubuyele kwindawo yokuqala.

C. Ukugcina unyawo lwasekunene emgangathweni, ukugoba idolo lasekhohlo ulizise esifubeni nakwingqiniba yasekunene. Yandisa umlenze wasekhohlo kwaye ubuyele kwindawo yokuqala.

D epheleleyo. Qhubeka utshintshana phakathi ekunene nasekhohlo. Ngokuthe ngcembe sandise isantya, uqinisekisa ukuba umlenze ohambayo awuchaphazeli umgangatho.

Phinda i-24 reps; 12 kwicala ngalinye.

Isekethe 2

Ibhulorho yeGlute yomlenze omnye

A. Lala flat ngasemva kwaye uqale kwindawo esezantsi kwibhulorho. Phakamisa umlenze omnye uye phezulu emoyeni kwaye kancinane ucinezele kwisithende esichaseneyo. Esi sisikhundla sakho sokuqala.

B. Inhale, khupha, kwaye uphakamise isinqe phezulu ngaphandle kokuvumela umva ongezantsi ukuba ugobe, ugcine umsila womsila ubambekile.

C. Ukuphefumla kunye ne-pelvis ezantsi ubuyele emgangathweni ngokucothayo ngokulawula.

Phinda i-24 reps; 12 kwicala ngalinye.

Iibhayisikile zika-Ab

A. Thetha ngasemva ngentloko ephakanyisiweyo kunye nezandla emva kweendlebe zakho. Bend ngamadolo ukuze amathanga akwinqanaba le-90-degree ukuya esinqeni.

B. Yandisa umlenze wasekunene ukuze ube kwinqanaba le-45-degree ukusuka phantsi. Ngaxeshanye zisa idolo lasekhohlo esifubeni.

C. Yandisa ngoko nangoko umlenze wasekhohlo kwaye uzise idolo lasekunene esifubeni ukuze wenze intshukumo yokunyovwa.

D epheleleyo. Emva kokubamba intshukumo, jika umzimba ongaphezulu ukuze idolo lidibane nengqiniba ejongene nalo.

Phinda kwakhona i-40 reps; 20 kwicala ngalinye.

Iplanga esecaleni

A. Qala ngokulala ngecala elinye. Phakamisa phezulu engqinibeni enye, iinyawo zixinaniswe ngaphezulu kwenye

B. Phakamisa isinqe sakho ukuze umzimba wakho ube ngumgca omnye othe tye. Yandisa ingalo ukuya kwisilingi. Bamba.

Bamba imizuzwana engama-60; Imizuzwana engama-30 kwicala ngalinye.

X-Hop

A. Yima ngeenyawo ububanzi bamagxa ngokuhlukana. Jonga ngqo phambili, ugobe isinqe kunye namadolo, uqinisekise ukuba amadolo ahlala ehambelana neenzwane zakho.

B. Qhubeka ugoba amadolo de amathanga ahambelane nomhlaba kwaye ugcine umva kwi-45- ukuya kwi-90-degree-angle ukuya esinqeni.

C. Qhubeka uphakamise umzimba. Yandisa kwaye uyimise kwakhona imilenze emhlabeni kwindawo yokuma. Umlenze wasekhohlo kufuneka ubheke phambili kwaye umlenze wasekunene ubuye umva. Ubunzima kufuneka buhanjiswe ngokulinganayo phakathi kwemilenze yomibini.

D epheleleyo. Xhuma umzimba uye phezulu kwakhona. Yandisa kwaye uyimise kwakhona imilenze yomibini emhlabeni ubuyele kwindawo ye-squat. Qhubeka utshintshana phakathi kwe-lunge kunye neentshukumo ze-squat. Intshukumo nganye yeenyawo ilingana nokuphindaphinda okunye.

Phinda kwakhona i-20 reps.

NgoLwesibini: I-LISS

Cinga nge-LISS ngokuchasene ne-HIIT. Ukuziqhelanisa ne-LISS yakho, uya kufuna ukugxila kumgangatho wokugcina onamandla endaweni yokuqhushumba okukhawulezileyo komsebenzi onamandla aphezulu. Oku kuthetha ukuba izinga lentliziyo yakho kufuneka lihlale lizinzile kulo lonke ixesha lokuzilolonga. Imisebenzi efana nokuhamba ngebhayisikile oqhelekileyo, ukuhamba, kunye nokunyuka intaba inokusebenza apha. Incinci malunga nomsebenzi othile kwaye ngaphezulu malunga nokuqina okusebenzayo-ukubuyisela. Ibhonasi: Ezinye izifundo zibonisa ukuba uqeqesho lwe-LISS lusebenza ngakumbi kune-HIIT xa kuziwa ekuphuculeni ukuhanjiswa kwamafutha. (Jonga ezinye iingcebiso ze-cardio ezizinzileyo zokukunceda ukuba uqalise.)

NgoLwesithathu: Ukuzilolonga koMzimba oPhezulu

Isekethe 1

Iiplanga zeJack

A. Qala kwiplanga ephezulu.

B. Iinyawo ze-Hop zibanzi zibanzi kunezinqe ngaphandle kokuvumela i-butt ukuba ivele ngaphezulu kokuphakama kwamagxa.

C. Ngokukhawuleza jonga iinyawo umva kwaye ubuyele kwindawo yokuqala.

Phinda kwakhona i-20 reps.

Lala-Phantsi Push-Up

A. Lala ngesisu wolule iingalo ngaphambili. Khaba imilenze ngasemva ukhombe ngeenzwane emhlabeni. Yizisa iingalo emzimbeni uze uzibeke ngapha nangapha kwesifuba.

B. Pushisa esifubeni kwaye wandise iingalo ukuze uphakamise umzimba ubuyele kwindawo yokunyusa. Gcina umqolo othe tye kwaye uzinzise ngokusebenzisa izihlunu zesisu.

C. Kancinci umzimba ophantsi emhlabeni kwaye wolule iingalo phambi kwakho.

Phinda kwakhona i-12 reps.

IJackknife eBent-Leg

A. Xoka ngasemva, iingalo zolulelwe ngaphezulu. Yenza ingundoqo kwaye uphakamise imilenze ngaphandle komtya. Esi sisikhundla sakho sokuqala.

B. Ukuphefumlela umoya, guqa amadolo kwaye uwatsalele ngasesifubeni. Iinyawo kufuneka zihlale kunye. Kwangaxeshanye, zisa iingalo ezinyaweni, ngokucotha ukuphakamisa intloko kwaye uzise amagxa amagxa kunye nomzimba kwimethi.

C. Exhale kwaye unciphise iingalo zakho, wandise imilenze yakho ukuze ubuyele kwindawo yokuqala, kodwa ngaphandle kokunciphisa iinyawo phantsi.

Phinda kwakhona i-15 reps.

Icala lePlank kunye nokuphakanyiswa kwe-Hip

A. Lala ngecala. Ziphakamisele phezulu kwingqiniba enye, gcina umzimba kumgca othe tye, iinyawo zibekwe phezu kwenye, izinqe ziphakanyisiwe.

B. Yehla kancinci kancinci kude kube inyonga ingachukumisi umhlaba, emva koko uphakamise phezulu.

Phinda i-24 reps; 12 kwicala ngalinye

Isekethe 2

X-Plank

A. Qala kwindawo yeplanki ngezandla ezingaphezulu kancinci kunobubanzi begxalaba ngaphandle kunye neenyawo kunye. Esi sisikhundla sakho sokuqala.

B. Ngelixa ugcina umqolo othe tye kwaye uzinzisa ngombindi, khulula isandla sasekunene kunye nonyawo lwasekhohlo kwaye uzihlanganise ngokuthe ngqo ngaphantsi kwe-torso. Buyela kwindawo yokuqala.

C. Phinda usebenzise isandla sasekhohlo kunye nonyawo lwasekunene. Qhubeka utshintshana ukusuka ekunene nasekhohlo ngenani elichaziweyo lexesha.

Phinda i-24 reps; I-12 kwicala ngalinye.

Ukutyhala ngokuphindwe kabini

A. Qala kwindawo yokutyhala kunye nezandla ngokuthe kratya kunobubanzi begxalaba ngaphandle kunye neenyawo kunye. Esi sisikhundla sakho sokuqala.

B. Ukungenisa, ukugoba iingqiniba kunye nesisu esisezantsi emhlabeni kude kube iingalo zenze ii-angles ezingama-90. Gcina umva othe ngqo kunye nolungelelwaniso.

C. Tyhala esifubeni kwaye wandise iingalo kancinci. Bend iingqiniba ukubuyela ukutyhala phezulu indawo. Gqibezela le ntshukumo ibizwa ngokuba yi "pulse" amatyeli amabini uwonke.

D epheleleyo. Exhale kwaye utyhale esifubeni, wandise iingalo, kwaye ubuyele kwindawo yokuqala.

Phinda kwakhona i-10 reps.

Ukujija kweRussia

A. Hlala emethini izandla zibambene phambi kwesifuba. Goba amadolo kwaye ubeke iinyawo emhlabeni. Ukugcina iinyawo ngokudibeneyo, phakamisa iinyawo zakho emhlabeni kwaye wandise imilenze ukuze baphantse bathi nkqo.

B. I-twist torso ekunene ukuze isandla sasekunene sichukumise umhlaba. Susa ukujija umzimba ukuze ubuyele kwindawo yokuqala. Phinda, ujije torso ngasekhohlo. Qhubeka utshintshane phakathi kwesokunene nangasekhohlo.

Phinda kwakhona i-30 reps; 15 kwicala ngalinye.

Ukukhaba kweFlutter

A. Thetha ngasemva, zibandakanye umongo kwaye uphakamise yomibini imilenze yomgangatho. Esi sisikhundla sakho sokuqala.

B. Kwangelo xesha phakamisa umlenze wasekunene kwaye wehlise umlenze wasekhohlo, uqinisekise ukuba awuchaphazeli umgangatho. Oku kufuneka kudala intshukumo "enjengesikere".

Phinda i-30 reps; 15 kwicala ngalinye.

NgoLwesine: I-LISS

Ukuba unokufikelela kwizixhobo ezikhulu, cinga ngokutsiba kumatshini wokubhexa, i-elliptical, okanye i-stair master yenkqubo yanamhlanje ye-LISS. Unokukhaba kwakhona ukuthambekela kwindlela yokuhamba yokuhamba ngeenyawo ukunyathela izinto. Ukuba awuqinisekanga ukuba ubetha indawo emnandi yokuqina ngexesha lokuzilolonga kwe-LISS, thatha uvavanyo lwentetho. Kuya kufuneka ukwazi ukubamba incoko ngaphandle kokusokola ukuphefumla.

NgoLwesihlanu: Ukuzilolonga ngomzimba opheleleyo

Isekethe 1

Iqela le pop

A. Yima ngeenyawo ububanzi ngaphezu kobubanzi begxalaba ngaphandle kwaye iinzwane ziye zavela kancinci. Qhwaba izandla phambi kwesifuba.

B. Ukuphefumla. Exhale kwaye utyhale iinyawo ngokukhawuleza, uzidibanise ngelixa utsibela emoyeni. Izixhobo kufuneka zande emva kwakho.

C. Mhlaba ubuyele kwindawo yokuma. Gcina amadolo athambileyo ukuthintela ukwenzakala.

Phinda kwakhona i-15 reps.

Ukuhamba komqolo kunye nokuTsala

A. Yima ngeenyawo ububanzi bamagxa ngokuhlukana.

B. Ujonge ngqo phambili, ugobe ezinqeni nasemadolweni, kwaye ubeke izandla emhlabeni phambi kweenyawo. Hamba ngesandla ubheke phambili de umzimba ukwindawo yokutyhala.

C. Bend iingqiniba kunye nesibilini esisezantsi emhlabeni kude kube ziingalo zenze ii-angles ezingama-90. Gcina umva othe ngqo kunye nokuzibandakanya.

D epheleleyo. Exhale, tyhala ngesifuba kwaye wandise iingalo ukubuyela kwindawo yokutyhala.

E. Ziyehla zombini izandla zibuyele ngasezinyaweni. Yima kwaye ubuyele kwindawo yokuqala.

Phinda kwakhona i-12 reps.

I-Bent- kunye neMilenze eQhelekileyo iphakamisa

A. Lala ngomqolo, wandise imilenze yomibini kwaye ubambe i-core. Esi sisikhundla sakho sokuqala.

B. Ukuphefumla. Khupha umoya kwaye ugobe amadolo, uwazise ngasesifubeni. Iinyawo kufuneka zihlale kunye.

C. Ukuphefumla kunye nokwandisa imilenze ukubuyela kwindawo yokuqala, kodwa ngaphandle kokunciphisa iinyawo emhlabeni.

D epheleleyo. Khupha umphunga. Ngelixa ugcina imilenze yandisiwe, phakamisa kancinci imilenze ukuya phezulu de yenze i-angle ye-90-degree kunye nezinqe.

E. Ukuphefumla. Imilenze ephantsi ukubuyela kwindawo yokuqala, kodwa ngaphandle kokunciphisa iinyawo zakho phantsi. Qhubeka utshintshana phakathi kokugoba kunye nokuphakama kwemilenze ethe tye.

Phinda kwakhona i-20 reps.

Reverse Lunge kunye nedolo-Up

A. Yima ngeenyawo ububanzi bamagxa ngokuhlukana.

B. Tsala umoya kwaye uthathe inyathelo elikhulu umva unyawo lwasekunene. Gobela omabini amadolo kwi-angle ye-90-degree, uqinisekise ukuba ubunzima buhanjiswa ngokulinganayo phakathi kwemilenze yomibini.

C. Exhale, wandise amadolo omabini kwaye udlulisele ubunzima kunyawo lwasekhohlo. Kwangelo xesha, phakamisa unyawo lwasekunene ukuzisa idolo esifubeni.

D epheleleyo. Umlenze osezantsi wasekunene ukubuyela kwindawo yokuqala ngaphandle kokuphumla unyawo kwi-mat.

Phinda i-24 reps; 12 kwicala ngalinye.

Isekethe 2

X-Plank

A. Qala kwindawo yeplanki ngezandla ezingaphezulu kancinci kunobubanzi begxalaba ngaphandle kunye neenyawo kunye. Esi sisikhundla sakho sokuqala.

B. Ngelixa ugcina umqolo othe tye kwaye uzinzisa ngombindi, khulula isandla sasekunene kunye nonyawo lwasekhohlo kwaye uzihlanganise ngokuthe ngqo ngaphantsi kwe-torso. Buyela kwindawo yokuqala.

C. Phinda usebenzise isandla sasekhohlo kunye nonyawo lwasekunene. Qhubeka utshintshana phakathi kwasekunene nasekhohlo kangangexesha elithile.

Phinda kwakhona i-12 reps.

IBurpee

A. Yima ngeenyawo ububanzi bamagxa ngokuhlukana. Ndigoba esinqeni nasemadolweni kwaye ubeke izandla emethini ngapha nangapha kweenyawo.

B. Faka kwaye utsibe zombini iinyawo umva ukuze imilenze yolulwe ngokupheleleyo emva kwakho.

C. Tsibela iinyawo zombini phambili phakathi kwezandla, uqinisekise ukuba iinyawo zakho zihlala ziqelelene ngobubanzi bamagxa.

D epheleleyo. Exhale kwaye uqhubele umzimba wakho phezulu emoyeni. Yandisa imilenze engezantsi kunye neengalo ngaphezulu.

E. Ukutsala kunye nomhlaba kwindawo yokuqala. Gcina amadolo athambileyo ukuthintela ukwenzakala.

Phinda kwakhona i-12 reps.

I-Russian Twist

A. Hlala emethini ubambe izandla phambi kwesifuba. Bend ngamadolo kunye neenyawo zokuma phantsi. Ukugcina iinyawo kunye, phakamisa iinyawo ukusuka emgangathweni kwaye wandise imilenze ukuze iphantse iqonde.

B. I-twist torso ekunene ukuze isandla sasekunene sichukumise umgangatho ngokuthe ngqo ecaleni kwakho. Isibilini esingaqinisekanga ukubuyela kwindawo yokuqala. Phinda, ujije i-torso ngasekhohlo. Qhubeka utshintshane phakathi kwesokunene nangasekhohlo.

Phinda kwakhona i-30 reps; I-15 kwicala ngalinye.

Lateral Lunge

A. Yima ngeenyawo kunye nezandla zibambene phambi kwesifuba.

B. Thatha inyathelo elikhulu uye ngasekunene, ukhawuleze wehle ungene emgudwini, utshona esinqeni umva kwaye ugoba idolo lasekunene ukuze ngqo ihambelane nonyawo lwasekunene. Gcina umlenze wasekhohlo uthe tye kodwa ungatshixwanga, iinyawo zombini zijonge phambili.

C. Cofa unyawo lwasekunene ukolula umlenze wasekunene, inyathelo lasekunene unyawo ngasekunene, kwaye ubuyele kwindawo yokuqala. Phinda kwelinye icala.

Phinda kwakhona i-24 reps; I-12 reps kwicala ngalinye.

NgoMgqibelo: Ukhetho loMngeni

Ingaba isebenza kanjani: Setha isibali xesha semizuzu esi-7 kwaye ugcwalise isekethe amaxesha amaninzi kangangoko kunokwenzeka. Phumla umzuzu omnye ulandela umjikelo wemizuzu esi-7. Phinda kabini ngaphezulu ngaphezulu kwemijikelo emi-3.

Isekethe

Umlawuli

A. Qala kwindawo yeplanki, ubeke iingalo emhlabeni kunye nokwandisa imilenze yomibini ngasemva.

B. Khupha umphambili wasekunene kwaye ubeke isandla sasekunene ngokuqinileyo emhlabeni, ngokuthe ngqo ezantsi kwegxalaba lasekunene. Cofa uye ngasekunene, ulandele kwangoko ngesandla sasekhohlo kwipateni efanayo. Ibrace core tp ikhusela isinqe ukuba singajingi.

C. Buyela kwindawo yeplanga ngokukhulula isandla sasekunene kwaye uhlehlise kwi forearm, phambi kokuba wenze okufanayo ngesandla sasekhohlo. Phinda lo msebenzi, uqale ngesandla sasekhohlo. Qhubeka utshintshane phakathi kwesokunene nangasekhohlo.