Ungasebenzisa nantoni na enzima ukwenza lo msebenzi wasekhaya, nokuba yijagi yamanzi, ibhotile yewayini, ivatala okanye enye into.
Lo msebenzi wokuzilolonga womzimba wonke wemihla ngemihla uya kwenza intliziyo yakho impompe, ukubila komzimba kunye nezihlunu zingcangcazele. Kwaye akukho zixhobo zifunekayo.
Lo msebenzi wokuzilolonga ekhaya uya kubila kwaye nezihlunu zakho ziyangcangcazela. Kuthatha ngaphantsi kwemizuzu engama-20 kwaye ayifuni nasiphi na isixhobo.
I-glutes yakho lelona qela likhulu kunye nelona qela linamandla emzimbeni wakho, ngoko ke sihlanganise uluhlu lweendlela zokuzilolonga ekhaya.
I-glutes yakho yiqela lakho elikhulu le-muscle, kwaye ukomeleza kunokukwenza okungaphezulu kunokunika i-bum eqinile. Zama ezi ntlobo ze-squats ekhaya.
Undoqo wakho usembindini wayo yonke intshukumo oyenzayo, kwaye oku kukuzilolonga ekhaya kunokunceda ukuphucula ibhalansi yakho kunye nokuzinza.
Qalisa intsasa yakho ngolu luhlu lulula lwentsasa lusetelwe ukunceda ukuvusa izihlunu zakho, ukomeleza amandla akho kunye nokuphelisa uxinzelelo.
ICardio inoluhlu olude lwezibonelelo, kubandakanya ukutshisa iikhalori, ukomeleza amajoni akho omzimba kunye nokuphucula umgangatho wakho wokulala.
Lo mthambo uphezulu ekhaya uya kuba nesifuba, umva kunye neengalo ziva ukutsha. Ungayenza yonke le nkqubo ngaphantsi kwemizuzu eli-10.
Joyina umhlohli wokuqina komzimba uJeremy Park kule mizuzu emithandathu yokubulala umzimba onokuthi uyenze ekhaya - akukho sixhobo sifunekayo!
Yongeza ezi zithathu zihamba kwindlela yakho yokuzilolonga, kwaye uya kube ukhupha loo pakethi emithandathu kungekudala.
Zama le sekethi ingqongqo ye-HIIT ukuba ujonge ukuzilolonga okutsha nokusebenzayo kwixesha elizayo xa ufika kwindawo yokuzivocavoca.
Thatha ikhefu lemizuzu emihlanu emsebenzini kule veki, kwaye uzame le mithambo ilula kwaye isebenzayo onokuthi uyenze ngokufanelekileyo ukusuka kwidesika yakho.
Ezi ntshukumo zintathu zilula ziya kunceda ukomeleza amanye amaqela akho emisipha.
Ezi ntshukumo zintathu zilula ziya kukunika umzimba ogcweleyo ogcweleyo ukusuka entanyeni ukuya emilenzeni yakho.
Le mithambo mithathu iya komeleza onke amalungu omqolo wakho kwaye ikunike lo mgama ude kwaye unebhongo obuwulandeleyo.
Ezi ntshukumo zintathu ze-cardio kulula ukwenza kwindawo encinci.