3-Yendetsani Kamvekedwe ndi Kulimbitsa Tochi

Zamkati

• Zoyenera kuchita
• Plyo Push-up
• Stand Crunch to Squat
• Onaninso za

Ndi izi zomwe mungachite kulikonse kulikonse mphindi 10 zokha zimakhudza thupi lanu lonse ndipo limaphatikizaponso Cardio boot! Kuti mukhale ndi mapulani ofulumira komanso ogwira mtima okuthandizani kuti mukhalebe olimba komanso anzeru-zilibe kanthu kuti ndinu otanganidwa bwanji onani zambiri za mphindi 10, zopanda zida, kuchita kulikonse.

Zoyenera kuchita

Lumpha chingwe (kapena thamangani m'malo ngati mulibe chingwe cholumpha) kwa mphindi ziwiri, ndiye musachite chilichonse chochita kwa mphindi imodzi. Bwerezani dera lonse kamodzi. Malizitsani ndi mphindi zina ziwiri kulumpha chingwe kapena kuthamanga. Muwotcha chingwe chodumpha ma calories 12 kwa masekondi 60 okha.

Plyo Push-up

NTCHITO: CHEST, CHOPANDA, NDI TRICEPS

Khalani pamalo a thabwa ndi mawondo pansi. Bend bend, kutsitsa chifuwa pansi [A].

Kwezani mwachangu ndikuomba m'manja [B].

Stand Crunch to Squat

NTCHITO: ABS, BUTT, NDI MAWU

Imani ndi mapazi otambasuka pang'ono kuposa mapewa, manja kumbuyo kwa mutu wanu, zigongono kunja ku mbali. Pindani kuchokera mchiuno kumanja pamene mukubweretsa bondo lamanja kupita kugongono [A]. Bwererani pamalo oyambira, kenako bwerezani ndi bondo lakumanzere ndi chigongono.

Bwererani pamalo oyambira, kenako squat [B]. Bwerezani zonsezo mwachangu.

Onaninso za