Kwete nhumbi? Hapana dambudziko. Iyi yose miviri yedzimba yedunhu inosanganisira zvakasiyana-siyana zvemuviri muviri wekuita muviri kuti uite muviri wako kubva pamusoro kusvika kune zvigunwe. Zvimwe zvekufamba zvinosanganisira kuruka kweplyometric uye imwe yakakwirira-yakasimba inofamba. Shandura maitiro ekufananidza kukwana kwako.
Precautions
Ona chiremba wako usati waedza kuita basa iri kana uine kukuvara, zvirwere kana mamwe mamiriro. Ichi chikamu chekuita basa ndechekupakati / yakanyanyisa kushandisa.
Zvishandiso Zvinodiwa
Chigaro, bhenchi kana danho
How To
- Ita zvidzidzo zvenguva yakatarwa, imwe pashure peimwe, uye uine nguva shoma pakati
- Ita dunhu kamwechete kwemaminitsi gumi nemaminitsi gumi nemashanu, uchidzokorora kusvika katanhatu kwenguva refu, yakanyanyisa kubasa
- Wedzera nguva yekuzorora yakawedzerwa kana zvichidiwa
Kushamwaridzana : Chiedza-modered cardio kwemaminitsi 3-5
Yakakurudzirwa Basa
- Dunhu Rakaitwa - Ita basa rimwe nerimwe kwemaminitsi 30-60, rimwe shure kwechimwe uye uchinge usingazorori mukati mekudzidzira. Dzokorora dunhu rinosvika katatu, zvichienderana nenguva yako, hutano hwakanaka uye zvinangwa.
1 - 1 Minute Alternating squats uye Squat Anoputika
Squat yakaderera uye inokurumidza kusvika 2 reps, zvino ita 2 squat Jumps : Pasi mu squat uye svetuka zvakakwirira sezvaunokwanisa, kudzokera zvakare mu squat. Dzokorora, kushandura 2 kudzoka kwemuitiro umwe neumwe.
Reps / Sets / Dur Duration : 60 seconds
Simba rekushandura: Saka squat yose inosvetuka kuti iite zvakaoma, ita zvishoma zvigadzirwa squats kuti zvive nyore
2 - 1 Minute Lunges uye Plyo Mapunguru
Tungamira mberi uchipinda mune rimwe rutsoka rwerutsoka rworudyi, ndokudzoka shure uye uende mberi mberi nerutsoka rworuboshwe. Dzokorora kwemaminitsi makumi matatu, uchifamba nekukurumidza sezvinobvira.
Tevera nekukwira mapapu mapapu : Tanga mumumvura, svetuka uye ushandure tsoka mumhepo, uchidzika mumuganhu kune rumwe rutivi mberi. Dzokorora, uchidzika neimwe rutsoka mberi.
Reps / Sets / Dur Duration : 60 seconds
Shanduko Inoshandiswa: Ita mapapu emapopu akawanda kuti uwedzere, mapapu ane simba ane simba shoma.
3 - 1 Minute Bear Crawls Pushups
Nokuti bheya inokambaira , ichikwira pasi uye inofamba mavoko kune imwe panda. Ita tsvina, pamabvi kana zvigunwe, famba maoko udzoke uye umire.
Reps / Sets / Dur Duration : 60 seconds
Shanduka Simba: Wedzera famba pamagumo kuti uwedzere kuwedzera
4 - Rimwe Chirafu Kufa kuPower Hop
Tanga nekuremera pamakumbo akanaka uye maoko zvakananga kumusoro. Nharo pachiuno kuti uise torsi yakafanana nechokuita pasi uchisimudza gumbo roruboshwe. Pasira gumbo roruboshwe uuye nemabvi muchikwereti. Dzokorora kwemaminitsi makumi matatu uye shandura mapande. Ichi chiito chakanaka kupikisa pasina uremu, saka inzwa wakasununguka kusiya icho kunze kana iwe usina chinhu chakakura chakarara pasi.
Reps / Sets / Duration : 30 seconds kumativi ose
Simba Rinoita: Bvisa jira kuti udzikise simba
5 - Rusvingo Gara NeKnee Lifts
Gara pamadziro kana bhora (zvisarudzo), mabvi pamakona 90-degree, kurema muzvitsitsinho. Kubata nzvimbo, simudza rutsoka rworudyi masendimita masere kubva pasi. Pasi uye osimudza rutsoka rworuboshwe. Ramba uchichinja netsoka imwe neimwe uchigara muchikwata chako.
Reps / Sets / Durarara : 60 seconds pamativi ose
Shanduka Simba: Simuka mushure masekondi makumi matatu kuti uwane kuputsa kuderedza simba
6 - Dhipfupa neJogi Extensions
Gara pane imwe nhanho kana sachigaro, maoko ari pedyo nehudyu, mabvi akotama. Bvisai danho racho uye pfugamai makumbo mudimbu. Sezvaunosimudza, tambanudza rutsoka rworudyi, usvike kune zvigunwe neruoko rwako rworuboshwe. Pasi uye dzokorora kune rimwe divi, kushandura mitezo kwemasekondi makumi matanhatu.
Reps / Sets / Dur Duration : 60 seconds
Shanduko: Ita mutsara wegumbo kuti uwedzere kuderera
7 - Burpees
Sketi uye isa maoko ako pasi. Dzorera tsoka kumashure panzvimbo yepuranga, svetura tsoka dzako zvakare uye umire. Wedzera kukwira pamagumo nokuda kwekuwedzera, kana uchida. Dzokorora kwemasekondi 60.
Reps / Sets / Dur Duration : 60 seconds
Simba Rokufamba : Famba tsoka uye kunze kwekuwedzera kwekuwedzera, wedzera pushup nekuwedzera
8 - Triceps Pushups neChishanu Planks
Muchigadzirisa nzvimbo, maoko akavharana pamwechete, ita triceps pushup. Sezvaunosundira kumusoro, shandura kuruboshwe, utorera ruoko rworudyi rwakananga mudivi redivi. Dzorera shure kune imwe pushup, wozoita pande yechiri kune rimwe divi. Dzokorora, kushandura mativi emasekondi makumi matanhatu.
Reps / Sets / Dur Duration : 60 seconds
Shanduko Inoshandiswa: Ita kumabvi kuti uchinje.
9 - Bhodhi neGomo Drops
Mubhiriji nzvimbo, ruramisa gumbo rorudyi uye uise pasi kune rumwe rutivi masendimita mashoma. Dzoserai kure uye dzokorora kwemaminitsi makumi matatu. Shandura miviri uye kupedza basa racho kune rimwe gumbo kwemaminitsi makumi matatu.
Reps / Sets / Dur Duration : 60 seconds
Shanduko Inoshandiswa: Bendai pamabvi kuti muderedze simba.