Ijimu ingase ivalwe, kodwa usengakwazi ukuhambisa umzimba wakho! Joyina umqeqeshi wokufaneleka Jeremy Park kanye nethi In The Know for an ukuzivocavoca ekhaya lokho kuzokwenza inhliziyo yakho iphampe futhi ube nomjuluko undiza egumbini lakho lokuhlala - ingasaphathwa, yenza imisipha yakho ikhululeke futhi iqine.
Uma uboshelwe isikhathi, lokhu kuzivocavoca kusebenzisa yonke imisipha yakho ukuze ushise umzimba ogcwele ngaphansi kwemizuzu engama-20.
Awudingi noma iyiphi into, ngaphandle kwe-yoga mat noma into efanayo uma usebenza endaweni eqinile. Uma ufuna ukwengeza ukumelana ukuze wenze noma yikuphi ukunyakaza kube inselele, ungasebenzisa izisindo, amabhendi noma izinto ezitholakala eduze kwekhaya lakho lokho kuzwakala kusinda kuwe. Kodwa-ke, ukusebenzisa i-bodyweight yakho lapha kufanele kube ngokwanele ukukujulukisa.
1. I-Incworm Push-Ups (amasethi ama-4, ama-reps ayi-10)
Qala ngokuma ubude, bese wehlisa izandla zakho phansi bese ukhasa uye endaweni yepulangwe. Yenza ukusunduza okukodwa bese ubuyisela izandla zakho endaweni yokuma.
2. Amaphaphu Eqa (amasethi ama-4, ama-reps ayi-15)
Qala endaweni yephaphu umlenze wakho wesokudla ngaphambili nowesobunxele ngemuva, noma okuphambene nalokho. Bese, gxuma ukuze ushintshe imilenze. Sebenzisa izingalo zakho ukuze usize ubhalansi ngokushwibela phambili ingalo ephambene nomlenze wakho wangaphambili.
3. Ama-V-Ups (amasethi ama-3, ama-reps ayi-15)
Qala ngokulala emhlane wakho imilenze yakho iqonde futhi izandla phezu kwekhanda lakho. Donsela i-abs yakho, futhi ugcine umhlane wakho ophansi phansi. Khona-ke, usebenzisa i-abs yakho, phakamisa imilenze yakho kanye ne-torso, ufinyelele ezandleni zakho ezinzwaneni zakho ukuze wenze indawo ye-v.
4. Ukuthepha Ehlombe (amasethi ama-3, imizuzwana engama-30)
Ngenkathi usendaweni ephakeme yepulangwe, sebenzisa isandla esisodwa ukuze uthinte ihlombe eliphambene bese uphinda. Bandakanya umgogodla wakho ukuze ugcine izinqulu zakho zinganyakazi. Uma udinga, ungakwazi ukusabalalisa izinyawo zakho ngokubanzi ukuze uzinze.
5. Ama-Burpees (amasethi ama-3, ama-reps angama-20)
Lokhu kunyakaza kwe-cardio kuzokujulukisa! Ume umude, gxuma wehlele phansi endaweni ephakeme yepulangwe, wenze ukusunduza okukodwa, bese ugxumela izinyawo zakho ubuyele phakathi ukuze ume umude, bese uphetha ngokugxuma okuqondile phezulu.
Uma usijabulele lesi sihloko, ungase futhi ujabulele ukufunda mayelana lapho ungathola khona okokusebenza okulula ukukusebenzisa ukuze uzwe ukusha ekhaya .
