I-Squat Plank Lunge Challenge
Iqukethe izikhangisoUkuthenga ngaphakathi nohlelo
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Mayelana nalolu hlelo lokusebenza
Lolu uhlelo lokusebenza lokuzivocavoca olusebenziseka kalula olukuvumela ukuthi Training Uqeqeshwe Ekhaya ekhaya.
Zama ukuzivocavoca umzimba okuvamile okungenalutho Squ Squat, Plank, Lunge 30 Day Challenge .
Lolu hlelo lokusebenza lusiza ukuthi uphonsele inselelo ama- squats, lunges, amapulangwe usuku nosuku ngecebo elifanele lezinsuku ezingama-30. Kuluhlelo oluqala ngenani lezikhathi ezilula futhi lukhule kancane ngamandla. Uma wenza imisebenzi ngobuqotho izinsuku ezingama-30, uzozithola unamandla athuthukisiwe ngokomzimba kanye nomuzwa wokufeza okuthile.
Njengokuzivocavoca umzimba okulula okulula ekhaya, ngenza ama- squats and lunges amaningi, kepha uma ngingaqophi inani lezikhathi, umphumela awumuhle.
IPlank futhi ukuzivocavoca okulula noma kuphi, kepha ngaphandle kohlelo oluhlelwe kahle, kulula ukulahlekelwa yisisusa.
Ngokuqinisekile sizokusiza ukuba ushise ugqozi lwakho ngohlelo olusebenzayo lokuqeqeshwa kwasekhaya.
Ake ngikutshele ngemiphumela yokuzivocavoca ozokwenza kulolu hlelo lokusebenza.
Umphumela wokuzivocavoca ngesikwele
I-squat yindlela yokuzivocavoca ephansi emele umzimba, esebenza kahle kakhulu ekuqedeleni umqolo omuhle futhi yandisa imetabolism eyisisekelo futhi isiza ekususeni imfucuza.
Umphumela wokuzivocavoca nge-Lunge
I-lunge yisikhundla esinganikeza ukukhuthazeka okuqinile emisipheni ye-hip, kukhulise ukuqina kwezinqulu nokuqinisa imisipha engemuva engezansi ukuqinisa umgogodla. Futhi ngenxa yesimo se-lunge posture, umuzwa wokulinganisela uyathuthukiswa futhi uyasiza ekulinganisweni kwesobunxele nakwesokudla.
Umphumela wokuzivocavoca kweplangwe
IPlank igcina umugqa oqondile kusuka ekhanda kuye ozwaneni, kuqondisa umgogodla, futhi kuqinise imisipha eyinhloko. Yenza amapulangwe amaningi ngokuzivocavoca umzimba okungashisa ama-calories aqhumayo ezindaweni eziqinile.
Thanda lokhu
Ukuhlanganiswa kwe-squat ne-lunge kuhle kakhulu ekuqeqesheni umzimba ophansi nomgogodla kanye nokwanda kwe-basal metabolism.
Futhi amapulangwe akhulisa umzimba wakho ngokuqinisa umnyombo wakho, kufaka phakathi umgogodla wakho, akusize ushise amakhalori.
Ukuhlanganiswa kwalezi zivivinyo ezintathu kuzokusiza ngokuqinisekile ngomzimba wakho wonke.
Zivocavoca ngokucophelela ukuze ungalimali :)
Zama ukuzivocavoca umzimba okuvamile okungenalutho Squ Squat, Plank, Lunge 30 Day Challenge .
Lolu hlelo lokusebenza lusiza ukuthi uphonsele inselelo ama- squats, lunges, amapulangwe usuku nosuku ngecebo elifanele lezinsuku ezingama-30. Kuluhlelo oluqala ngenani lezikhathi ezilula futhi lukhule kancane ngamandla. Uma wenza imisebenzi ngobuqotho izinsuku ezingama-30, uzozithola unamandla athuthukisiwe ngokomzimba kanye nomuzwa wokufeza okuthile.
Njengokuzivocavoca umzimba okulula okulula ekhaya, ngenza ama- squats and lunges amaningi, kepha uma ngingaqophi inani lezikhathi, umphumela awumuhle.
IPlank futhi ukuzivocavoca okulula noma kuphi, kepha ngaphandle kohlelo oluhlelwe kahle, kulula ukulahlekelwa yisisusa.
Ngokuqinisekile sizokusiza ukuba ushise ugqozi lwakho ngohlelo olusebenzayo lokuqeqeshwa kwasekhaya.
Ake ngikutshele ngemiphumela yokuzivocavoca ozokwenza kulolu hlelo lokusebenza.
Umphumela wokuzivocavoca ngesikwele
I-squat yindlela yokuzivocavoca ephansi emele umzimba, esebenza kahle kakhulu ekuqedeleni umqolo omuhle futhi yandisa imetabolism eyisisekelo futhi isiza ekususeni imfucuza.
Umphumela wokuzivocavoca nge-Lunge
I-lunge yisikhundla esinganikeza ukukhuthazeka okuqinile emisipheni ye-hip, kukhulise ukuqina kwezinqulu nokuqinisa imisipha engemuva engezansi ukuqinisa umgogodla. Futhi ngenxa yesimo se-lunge posture, umuzwa wokulinganisela uyathuthukiswa futhi uyasiza ekulinganisweni kwesobunxele nakwesokudla.
Umphumela wokuzivocavoca kweplangwe
IPlank igcina umugqa oqondile kusuka ekhanda kuye ozwaneni, kuqondisa umgogodla, futhi kuqinise imisipha eyinhloko. Yenza amapulangwe amaningi ngokuzivocavoca umzimba okungashisa ama-calories aqhumayo ezindaweni eziqinile.
Thanda lokhu
Ukuhlanganiswa kwe-squat ne-lunge kuhle kakhulu ekuqeqesheni umzimba ophansi nomgogodla kanye nokwanda kwe-basal metabolism.
Futhi amapulangwe akhulisa umzimba wakho ngokuqinisa umnyombo wakho, kufaka phakathi umgogodla wakho, akusize ushise amakhalori.
Ukuhlanganiswa kwalezi zivivinyo ezintathu kuzokusiza ngokuqinisekile ngomzimba wakho wonke.
Zivocavoca ngokucophelela ukuze ungalimali :)
Kubuyekezwe ngo-
Ukuphepha kuqala ngokuqonda ukuthi onjiniyela baqoqa futhi babelane kanjani ngedatha yakho. Ubumfihlo bedatha nezinqubo zokuphepha zingahluka kuye ngokusebenzisa kwakho, isifunda, nobudala. Unjiniyela unikeze lolu lwazi futhi angalubuyekeza ngokuhamba kwesikhathi.
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