Ezinyangeni ezifudumele, umqondo wokungena endaweni yokuzivocavoca enabantu abaningi ungashisa kakhulu ukwamukela. Kepha ungakhathazeki, sinesixazululo esisha.
Vuthela uthuli kuzimbumbulu zasekhaya, faka isikhumba selanga, ulungele ukushisa ama-calories, bese uqhumisa imikhono kule mpi yezibhamu ezimele ezingama-400.
Uzosebenzisa indlela ye- "Juarez Valley" ukwenza izivivinyo ezimbili ubuyela emuva, futhi wenze i-sprint ye-metabolic sprint phakathi kwale mizuliswano emibili, ukwandise futhi kunciphise inani lezikhathi ngendlela "yesitebhisi".
Uzoqala ngama-push-up angama-20 no-1 curl, bese kuba yi-shuttle Sprint engamamitha angama-50, bese kuba ama-push-up ayi-19, ama-curls amabili, ne-sprint, bese kuba ama-push-up ayi-18, ama-curls ama-3, ne-sprint. Kuze kube ufinyelela ku-1 push-up nama-curls angama-20 adabula isikhumba sakho.
Beka izandla zakho kuma-dumbbells, qala ngepulangwe eliqinile, beka izihlakala zakho, izindololwane, namahlombe zibheke phezulu, bese ukhiya izingalo zakho ngaphandle (A). Lawula isigqi, goba izindololwane, bese wehlisa umzimba kuze kube yilapho isifuba sakho sithinta phansi (B). Phusha ngamandla lapho izindololwana zakho sezeluliwe ngokugcwele. Phinda
Ukuma, beka ama-dumbbells ezinhlangothini zakho, izintende zibheke kuwe (A). Ngokugqugquzela okuncane, vula izinsimbi zakho ezimbili bese uphendulela izintende zezandla zakho ngaphakathi kuze kube yilapho umunwe wakho omncane useduze nehlombe lakho (B). Cindezela lapha bese wehlisa isisindo esilawulwa, ulwe nabo ngaso sonke isikhathi bese uphinda.
Qeda umjikelezo ngamunye ngokugijima bese uvumela umzimba wakho ukuthi ungene ekuhlanyeni kwama-calories avuthayo. I-shuttle emfushane engu-2 x 25m (emuva naphambili) izokwenza ukuthi uphume ngokuphelele, ngakho-ke gibela i-accelerator, uphakamise amadolo (A) bese uqhubekela phambili ngezingalo zakho (B).
Isikhathi Iposi: Jul-29-2021