 Salá momeseno ya kosala ngalasisi
Eloko ya solo! Tala routine ya exercice pona entraînement ya nzoto mobimba: Chauffage (5-10 minutes): - Marche na place to jog na place - Cercles ya maboko - Mabolongo ya likolo - Kicks ya butt - Jumping jacks Formation ya makasi (15 minutes): - Squats ( 3 ensembles ya 12 reps) - Push-ups (3 ensembles ya 12 reps) - Pulmons (3 ensembles ya 12 reps par pied) - Bent-over row (3 ensembles ya 12 reps) - Planche (3 ensembles ya 30 secondes) Cardio (10 minutes): - Kopumbwa na nsinga (2 minutes) - Bato oyo bamataka ngomba (2 minutes) - Burpees (2 minutes) - Ba patineurs (2 minutes) - Tuck jumps (2 minutes) Cool Down (5 minutes): - Kotambola na esika to marche mpo na kokitanya rythme cardiaque na yo - Stretch ya hamstring stretch - Quad stretch - Kotandama na mapeka - Kotandama na ntolo - Kopema mozindo Kobosana te komela mayi mingi mpe koyoka nzoto na yo. Bobongola ba exercices ndenge esengeli po ezala na niveau ya fitness na yo. Sololá monganga liboso ya kobanda ngalasisi nyonso ya sika.