The 100-Lunge Workout Challenge Yomwe Itembenuzire Miyendo Yanu ku Jell-O

Zamkati

• Front Lunges
• Okwera Mapiri
• Ziphuphu Zam'mbali
• Kulumpha Jacks
• Mapangidwe a Curtsy
• Osewera pamasewera
• Gawani Mapapu
• Sumo Burpees
• Lunge Kicks
• Onaninso za

Mapapu ndi osangalatsa, kuyenda kwamphamvu kuti muwonjezere kusakaniza kwanu kolimbitsa thupi ... mpaka mutachita zambiri mpaka mawondo anu amasanduka bowa ndipo mumataya kugwirizana konse m'munsi mwa thupi lanu. Ngati lingaliro lakuwotcha miyendo yanu pamlingo wotere-kapena kungoganiza zowapangitsa kukhala olimba komanso olimba-gehena-kumakupatsani chisangalalo, ndiye kuti izi ndizovuta kwa inu. Zimapangidwa ndi wophunzitsa Kym Perfetto, aka @KymNonStop, ndipo akupangitsani kuti mupange mapapo osayima mpaka mutha kugunda zana. (Onetsetsani kuti mukuchita mapapu moyenera musanayambe.) Zingakhale zopindulitsa, komabe, chifukwa cha kutentha kokhutiritsa koteroko-ndi mpumulo wokoma wa kuwamaliza onse.

Momwe imagwirira ntchito: Tsatirani ndi Perfetto mu kanema pamwambapa, kapena yendani mumayendedwe apa ndi sitepe pansipa. Mudzasinthana mayendedwe 20 aliwonse ndikusuntha kwa cardio. Mukafika kumapeto, mwatsiriza-ndiye kuti, pokhapokha ngati mukufuna 200. (Mikono komanso kumverera kuti mukunyalanyazidwa? Onjezani kulimbitsa thupi kwa thauloyi kuti mugwiritsenso ntchito thupi lanu lakumtunda.)

Front Lunges

A. Imani ndi mapazi pamodzi.

B. Tengani gawo lalikulu kupita patsogolo ndi phazi lamanja, mutatsika pang'onopang'ono, ndikutsikira mpaka pakhosi mpaka bondo lakumaso likhale mbali ya 90-degree.

C. Kankhirani phazi lakutsogolo kuti mubwerere pamalo oyambira, kenaka bwerezani mbali inayo.

Chitani mobwerezabwereza 10 pa mwendo uliwonse.

Okwera Mapiri

A. Yambani pamalo apamwamba ndi mapewa pamanja ndi pachimake.

B. Sinthani mwachangu mawondo oyendetsa molunjika pachifuwa, ndikusunga chiuno kukhala mzere ndi mapewa ndi mapewa pamwamba pa manja.

Chitani maulendo 10 mbali iliyonse.

Ziphuphu Zam'mbali

A. Imani ndi mapazi pamodzi.

B. Tengani sitepe yayikulu kumbali ndi mwendo wakumanja, chiuno chakumbuyo kuti chitsike m'mphuno, bondo lakumanja kupanga ngodya ya digirii 90 ndi mwendo wakumanzere wowongoka (koma osatsekedwa) kumbali.

C. Kankhani phazi lakumanja kuti mubwerere kuti muyambe, kenaka bwerezani mbali inayo.

Chitani maulendo 10 mbali iliyonse.

Kulumpha Jacks

A. Imani ndi mapazi pamodzi ndi manja mbali.

B. Dulani mapazi pakati, ndikubweretsa manja kumbali ndi pamwamba.

C. Bweretsani mapazi limodzi ndikubweretsa mikono mbali kuti mubwerere poyambira.

Chitani 20 reps.

Mapangidwe a Curtsy

A. Imani ndi mapazi pamodzi.

B. Yendetsani phazi lakumanzere kumbuyo ndi kumanja, kutsikira kumalo opindika mpaka bondo lamanja likhale mbali ya 90 digiri.

C. Dinani mpaka kutsogolo kuti mupite kumanzere kumanzere kuti mubwerere poyambira, kenako kubwereza mbali inayo.

Chitani maulendo 10 mbali iliyonse.

Osewera pamasewera

A. Kulemera kwa mwendo wopindika pang'ono kumanja, kuwoloka phazi lakumanzere kumbuyo ndikunyamuka pansi.

B. Pitani kumanzere kuti musinthe mbali, mutatsetsereka mwendo wakumanzere wopindidwa pang'ono, phazi lamanja lidawolokera kumbuyo, likuyenda pansi.

Chitani maulendo 10 mbali iliyonse.

Gawani Mapapu

A. Yambani pakhosi lamanja lamanja ndi bondo lamanja lopindika pa madigiri 90 ndipo mwendo wakumanzere utambuyore kumbuyo, wopindika pang'ono.

B. Kudumphira kuti musinthe mapazi, ndikufika kumiyendo ya kumanzere. Pitirizani kusinthana uku ndi uku mwachangu momwe mungathere.

Chitani maulendo 10 mbali iliyonse.

Sumo Burpees

A. Yambani ndi zokulirapo kuposa kupingasa paphewa.

B. Khalani pansi kuti muike manja pansi pansi mkati mwamapazi. Mawondo obwerera kumbuyo kwamatabwa.

C. Ikani mapazi anu kumtunda kunja kwa manja, mawondo atawerama mu squat. Kwezani torso kuti mubwerere poyambira.

Chitani 20 reps.

Lunge Kicks

A. Yambani kuyimirira ndi mapazi limodzi.

B. Bwererani mmbuyo ndi mwendo wakumanzere kulowa m'malo obwerera kumbuyo, kutsika mpaka bondo lakutsogolo lipanga ngodya ya digirii 90.

C. Dinani kuphazi lakutsogolo kuti muyime kudzanja lamanja, kukankha chidendene chakumanzere kupita kutsogolo.

D. Yambani phazi lamanzere pafupi ndi dzanja lamanja, kenako nkubwereza mbali inayo.

Chitani mobwerezabwereza 20 mbali iliyonse.

Onaninso za