Ke awuzange ubaleke imizuzu engama-30 kwi-treadmill namhlanje. Musa ukuzibetha. Uphando lubonisa ukuba ukugqabhuka okufutshane komthambo imini yonke inokusebenza kanye.
Apha, iintshukumo ezintandathu (ezingeyontloni) ongayenza kwidesika yakho ngaphandle kokuma.
Umgxothi womntu
UkuQinisa iBut Yakho: UkuPhakanyiswa komlenze ongaphantsi
Hlala umde kwaye uvumele imilenze yakho ibe nzima njengoko uyibeka ngqo phambi kwakho phantsi kwedesika yakho. Nciphisa unyawo lwakho lwasekunene, emva koko lwasekhohlo, ngelixa ugcina umlenze ochaseneyo uphakanyisiwe. Phinda umzuzu omnye ukuya kwemibini.
I-Huffington Post
UKUXOXA I-ABS YAKHO: ISISIHLALO SEDESKINI
Hlala umqolo wakho uthe tye kwaye iinyawo zijikeleza nje i-intshi ezimbalwa ukusuka emgangathweni. Beka iincam zeminwe kancinci kumda wedesika yakho, emva koko uvume undoqo wakho. Sebenzisa i-abs yakho ukujija ukusuka kwelinye icala ukuya kwelinye.
Ukusuka eBerkshire ukuya eBuckinghamUKOMELEZA AMATHANGA: UKUNYANGWA KWABHORA
Hlala umde kwaye ucinezele amadolo akho kunye namaqatha kunye. Emva koko, hambisa imilenze yakho ukuze ibe kwi-engile encinci ye-45-degree. Bamba imizuzwana engama-60. Ncuma ngawo onke amazinyo akho ebonisa.
Ijenali yeYogaUkuphelisa ukuxinezeleka kwentamo: Imazi yenkomo ehleliyo
Beka ingalo yakho yasekhohlo emva komqolo wakho esinqeni kwaye ingalo yakho yasekunene inyuse nasemva kwentloko yakho. Emva koko dibanisa iminwe yakho (ngokusemandleni akho) kwaye ubambe. Thatha ukuphefumula kancinci kwaye uphinde kwelinye icala. Ngoku zama ukuhlala nkqo imini yonke, uyeva?
Yitya Ubomi Buphela
UKUSEBENZA EZI ZIPHATHI ZOTHANDO: I-TORSO TWIST
Beka isandla sakho sasekunene edolweni lakho lasekhohlo, uze ujike intloko yakho ngobunono ujonge egxalabeni lakho lasekhohlo. (Ungabamba umva wesitulo sakho endaweni yedolo lakho.) Bamba imizuzwana engama-30, uze uphinde kwelinye icala.
YenaUKOMELEZA, KAHLE, YONKE INTO: IZANDLA PHEZULU
Khulula izihlangu zakho kwaye uhlale phambili esitulweni sakho. Gquqa phezu kweenyawo zakho kwaye ugobe iinzwane zakho phantsi, kwangaxeshanye uphakamise iingalo zakho phezu kwentloko yakho njengoko ucotha umva. Khupha isifuba sakho kwintshukumo enye yamanzi njengoko ufika phezu kwamagxa akho ukubamba umva wesitulo sakho. Phinda. (Isitulo esinoboya bungakhethwa.)