Akuyona indlela engcono yokuthola izifiso zokulangazelela ekwindla - iya ejimini noma uchithe imisebenzi yangaphandle. Kepha ingabe uhlala wenza ukufudumala ngaphambi kokuqhubeka nokuzivocavoca okuyinhloko? Asicabangi njalo. Ungayenza kanjani i-Workout esezingeni eliphakeme ukuthi ingangenisi futhi eminye imiyalezo? Sizamile ukuthola.
Okokuqala, ngikhumbula into esemqoka - i-Full-up ifaka i-Cardio, izibalo kanye namandla ashukumisayo. Kepha kungani udinga konke lokhu? Iqiniso ngukuthi lapho lifudumala, izinga lokushisa lemisipha likhuphuka kakhulu, futhi lincishiswe ngokushesha, okukuvumela ukuthi wenze konke ukuzivocavoca okuyinhloko. Ngaphezu kwalokho, ukufudumala kwemisipha kuzokusindisa ebuhlungwini kosuku olulandelayo ngemuva kokuzivocavoca. Uzodinga imizuzu eyi-15-20 kuphela futhi usukulungele ukuqala ukuqeqeshwa kwamandla noma ukwelula.
Ungaqhubeki ekuqeqesheni ngaphandle kokuzivocavoca
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Indeli
Inketho enhle izosebenza ethrekhi, kanye nakunoma yiliphi i-cardiotryman, elizosiza ekusebenzeni amaqembu emisipha ambalwa ngasikhathi sinye. Ama-simulators anjalo afaka phakathi ama-airbags, ama-simulators e-rovering kanye ne-elliptic.
Uhlobo
Iya ekwenzeni izivivinyo ze-static ku-Workout. Abasubathi abaqeqeshiwe bancoma ukwenza izivivinyo ezintathu eziyinhloko ezizonikeza umphumela ofanele.
I-Planck kwi-Elbows
Ukuzivocavoca okumnandi okuyisitayela. Sibeka izandla zakho kwizandla ekuyekeni ukuqamba amanga, umshini wokucindezela kanye nemisipha ye-butock. Ngasikhathi sinye, kubalulekile ukuthi ungalayishi ngokweqile emuva emuva, futhi kulokhu kulandela ukuze kungahleki kakhulu.
Ukubhukuda
Ukushisa izicubu endaweni ye-pelvis kanye okhalweni, khetha ama-squats ajwayelekile. Sincika ezungeze udonga ngomhlane wakho futhi sincibilike kancane kuze kube yilapho amathanga akha ekhoneni eliqondile phansi. Sihlala esimweni esinjalo semizuzwana engama-30, ngemuva kwalokho siphinda kathathu.
Uhlangothi lwe-strip
Okulandelayo, iya ekuchazeni kwesisu. Sivuka kubha ku-elbow eceleni ukuze umzimba uhambisana nesisekelo futhi akukho ngxenye yomzimba ogciniwe. Bamba isimo imizuzwana engama-20 bese uphinda okungenani kabili.
Amandla
Kukhona izivivinyo ezimbili kuphela ezisebenza kahle.
"Ikati"
Konke kujwayelekile kulo msebenzi wokushisa wakudala, othanda ukufaka isicelo kwizindlela ze-yoga. Siba kuwo wonke amane futhi sicindezele kahle i-Palm phansi. Izandla ziqonde. Donsela kancane cindezela bese ugoba isipele. Bamba ama-bress nama-buttocks kumandla kagesi amasekhondi angama-30. Futhi kancane kancane uguquke emuva, kepha usuvele ukhiphe umoya.
TILT TLT
Sibeka imilenze ngobubanzi bamahlombe ukuze emuva namadolo aqonde. Sincika phambili ngaphandle kokugoba emuva. Isandla sokudla sithinta unyawo lwesobunxele, futhi sikwenza ngobulungiswa. Siphinda isenzo esifanayo, kepha sesivele selula onyaweni lwesokudla. Lapho wenza umsebenzi wokuzivocavoca, ukugcotshwa kufanele kube khona njalo.