Ngoku ekubeni wonke umntu ubambekile ekhaya kwaye iindawo zokuzilolonga zivaliwe ngekamva elibonakalayo, kuvakala kungenakwenzeka ukufumana umthambo ofanelekileyo nosebenzayo. Akukho zisindo, akukho treadmills kwaye akukho ziklasi - umntu wenza ntoni?!
Ewe, ukuba ujonge ukuzilolonga ekhaya okupakisha i-punch enkulu ngexesha elifutshane, lo msebenzi womzimba ogcweleyo yiloo nto kanye oyifunayo. Ngeentshukumo zokubulala ezijolise kuyo yonke into ukusuka kwi-abs yakho ukuya kwi-glutes yakho, le ndlela yesiqhelo iya kwenza ukuba ubile kwaye ube buhlungu kungekudala.
Lo mthambo uza ngoncedo lwe UCaptain Kaci Clark , Umqhubi wenqwelo-moya ye-Blackhawk kunye nelungu le Ukufaneleka kweMfazwe yoMkhosi iqela. Ukuba kukho nabani na oyaziyo indlela yokubetha umntu ukuba abe ngumzimba, lijoni.
Flutter Kicks
Ikhredithi: In The Know
NgokukaClark, ukukhaba kwe-flutter yiklasi yoMkhosi. Ukubandakanya ngokwenene izihlunu zakho ze-ab, qiniseka ukuba iinyawo zakho, imilenze kunye namagxa akho angekho emhlabeni ngexesha lokuhamba. Ukuba oku akukho mngeni ngokwaneleyo, unokuhlala ubeka imilenze yakho kwi-V shape kwaye wenze ezinye V-ups endaweni yoko.
Ukuphusha usenyuka
Ikhredithi: In The Know
Kukho isizathu sokuba kutheni i-push-up iyinto yakudala - isebenza iingalo, umbindi kunye nemilenze yonke ngaxeshanye! Kwi-classic push-up, qiniseka ukuba ugcina umgca olungileyo, othe ngqo kumqolo wakho ukuphepha ukulimala. Ngomceli mngeni omncinci, uClark ucebisa ukuba ubeke izinto ezimbini ezinobude obufanayo phantsi kwezandla zakho ukuphakamisa iqonga lakho kwaye ubeke i-push-up yakho kwindawo yentsilelo.
Ukutsiba Imiphunga
Ikhredithi: In The Know
UClark uthi uyakuthanda ukutsiba imiphunga ingakumbi ngamaxesha endiye ndasiwa emsebenzini kwaye khange ndikwazi ukubaleka okanye ukuphuma ngaphandle kuba oko akukhuselekanga. Intshukumo inyusa izinga lokubetha kwentliziyo yakho kwaye ijolise kumzimba wakho osezantsi konke ngexesha elinye, iyenza ilungele ixesha apho ukuhambahamba ngaphandle kunzima ukwenza.
Xa utsiba imiphunga, qiniseka ukuba idolo lakho lichukumisa umhlaba ngalo lonke ixesha utshintsha imilenze (nangona ungayifuni. ukuqhwaba umhlaba!). Ukwenza ukuhamba kube nzima ngakumbi, bamba into enzima (okanye ezimbini) ngaphezulu ngelixa ugoba.
IiBurpees
Ikhredithi: In The Know
Ewe, i-Burpees. Wonke umntu uyabazi, kwaye wonke umntu uyabathiya. Nangona kunjalo, uClark uqaphela ukuba oku kushukuma komzimba ngokupheleleyo kusebenzisa i-cardiovascular [imisipha], yiyo loo nto eyibandakanya kukuzilolonga kwakhe ekhaya.
Ukuba umtsha kwi-burpee, nantsi indlela esebenza ngayo: Qala kwi-push-up position, uze uphakamise i-hip up kwaye wenze indlela yakho kwindawo yokuma. Nje ukuba umile, tsiba, emva koko uphindaphinde kaninzi de uphume uphele.
Ukuba uthanda eli nqaku, khangela ezi ntshukumo zijolise kumzimba ongezantsi .
Okungakumbi kwi-In The Know :
Iitshaneli ezi-4 ze-yoga zasimahla zeYouTube kulo lonke uhlobo lweyogi
Uyakwazi ukubamba eyona mbonakalo ibekwe umva kaShein ngoku
I-Sun Basket ihambisa izidlo ezivunyiweyo ze-dietician ngqo emnyango wakho
Unokufumana isaphulelo samakhadi esipho sokutyela kwiKlabhu yeSam
