Tora Lunge Yako kuNhanho Inotevera yeMuviri Wakasimba Wakasimba

Zvemukati

• Ongororo ye

Iwe pamwe unotoita akawanda mapapu. Hazvishamisi ipapo; chiito chemuviri chakakora muviri icho-kana chikaitwa nemazvo-chinogona kuwedzera chiuno chako kuchinjika kuchimomesa paunenge uchisimbisa yako quads, glutes, uye hamstrings. Kutove nani: Kufamba kuri nyore zvekuti iwe unogona kuwedzera nyore pane mamwe matambudziko kukwidza toning yako pese pese! Edza idzi misiyano mitatu yekukwenenzvera mhasuru dzegumbo mumaminitsi. (Psst ... Unogona Kusvetuka Nzira Yako Kuti Urembedze Makumbo Nekamwe Kurovedza Muviri.)

Tanga nemubatanidzwa wemvura. Tsika gumbo reruboshwe kumberi kubva panzvimbo yakamira kuenda mugomba (ita shuwa kuti chidya chako chakafanana nepasi!). Zvadaro dzosa rutsoka rworuboshwe kudzokera kunzvimbo yekutanga. Tora gumbo reruboshwe udzokere kune rakadzoserwa lunge, wobva wadzvanya zvigunwe zvako kuti udzoke kuzotanga. Mamwe mapande kwemasekondi makumi matatu. Zorora kwemasekondi gumi nemashanu, wobva wadzokorora mamwe maviri kutenderera.

Wedzera imwe dambudziko neanochinjana kumberi pulse lunge. Mira wakareba, maoko kumashure kwako uye zvigunwe zvakatarisana kumberi. Isa tsoka yako yekurudyi kumberi mugomba, uye dhonza kumusoro uye pasi kaviri, uchisimudza nekudzikisa chiuno kwete anopfuura matanhatu masendimita. Ita shuwa kuti ibvi rako haripfuure zvigunwe zvako, kunyangwe zvingangopfuura kupfuura bhanhire rako. Sunda pasi nechitsitsinho chako chekurudyi, uchidzokera panzvimbo yekutanga. Mamwe mapande kwemasekondi makumi matatu. Zorora kwemasekonzi gumi nemashanu, wozodzokororazve mamwe maround maviri.

Wagadzirira imwe pyo? (Iwe waiziva kuti kwaiuya!) Kune lunge kusvetuka, tanga mune yakamira nzvimbo uye nhanho kumberi pane rako rerudyi gumbo mune gomba. Bhendesa makumbo ako uye svetuka kumusoro, nekuchinja chinzvimbo chegumbo mumhepo uye kumhara nerutsoka rwemberi kumberi. Chengetedza torso yako yakamira! Mamwe mapande kwemasekondi makumi matatu. Zorora kwemasekonzi gumi nemashanu, wozodzokororazve mamwe maround maviri.

Tevedzera pamwe chete semurairidzi weSeattle-akavakirwa Jennifer Forrester anoisa pamusoro. Ipapo chijana chako!

Ongororo ye