Kana iwe uri pfupi pane nguva , zvishandiso uye kunyange nzvimbo, basa iri ndiro mhinduro. Izvi zvinongotora maminitsi gumi chete uye zvinosanganisira zvakasiyana-siyana zvepabonde , kukwirira-kushanda maitiro kuitira kuti mwoyo wako uwedzere kunze pasina kusvetuka. Ita basa iri pamusha kana mumugwagwa wekupisa makorikori uye kugara wakakodzera.
Precautions
Ona chiremba wako usati waedza kuita basa iri kana uine kukuvara, zvirwere kana mamwe mamiriro.
Zvishandiso Zvinodiwa
Hapana
How To
- Ita zvidzidzo zvenguva yakatarwa, imwe pashure peimwe iine zvishoma kana kuti musingazorori mukati
- Ita dunhu kamwechete kwemaminitsi gumi ekugadzira muviri kana kusvika kitanhatu kwemazuva akawanda, kunyanya kushanda
- Shandura kana kubvarura chero zviito zvinoshungurudza kana kusagadzikana. Wedzera nguva dzekuzorora zvakare kana iwe uchida
1 - Step Touches
Zvaungaita : Kushamwaridzana kweminiti imwe chete nechiedza che cardio, chakadai sechikamu chekubata. Enda kune rumwe rutivi nerutsoka rworuboshwe, kutora maoko uye wozoita rutsoka rworudyi kune kuruboshwe. Dzorera kufamba kune kurudyi, kufamba nokukurumidza uye kusvetuka maoko kuti mwoyo uwedzere. Iwe unogonawo kutora maoko pamusoro kuti uwedzere kuwedzera.
Reps / Sets / Nenguva: 1 Minute
2 - Windmills
Nzira yekuita sei: Tora nayo kune imwe nhanho inotevera pakamira mumamiriro akazara nemaoko zvakananga kunze. Bhenha pachiuno, usapinda mukati, uye utore ruoko rworuboshwe kuruboshwe rworudyi. Simuka uye dzokorora kufamba kune kuruboshwe, enda nokukurumidza sezvaungagona. Bhenza mabvi kana iwe uchinzwa kurwadziwa shure. Dzokorora kweminiti imwechete.
Reps / Sets / Nenguva : 1 Minute
3 - Nyaya Smashes
Nzira yekuita sei: Wedzerai maoko uye muuye nebheji roruboshwe kumusoro uye mumuviri mushure mokuunza maoko. Dzokera kuti utange uye dzokorora, enda nekukurumidza sezvaunokwanisa kuti mwoyo uwedzere kusvika kweminiti imwe. Dzokorora kune rumwe rutivi kweminiti imwe.
Reps / Sets / Dur Duration : 1 Minute kune rumwe rutivi
4 - Kutanga Kick neLunge
Nzira yekuita sei: Uya nemabvi akakodzera uye uwedzere gumbo mumutambo wekucheka unobhururuka ndokutora mutso iwoyo zvakare mumugwagwa wakarurama-mhiri uchibata pasi. Dzorerai kukanda uye pasi pechipfuuriro mutevedzeri weminiti imwe uye dzokorora kurongeka kune rumwe rutivi kweminiti imwe.
Reps / Sets / Dur Duration : 1 Minute kune rumwe rutivi
5 - Takura Zvikwata
Nzira Yei: Squat kusvika pasi uye famba maoko ako kunze iwe uri mupuranga. Ita pfuti pamabvi kana zvigunwe uye wofamba maoko udzokere kune squat uye umire. Wedzera kukwira pamagumo nokuda kwekuwedzera. Dzokorora kweminiti imwechete.
Reps / Sets / Nenguva : 1 Minute
6 - Chikamu Chengetedza Nechekukonzera
Nzira Yei : Mukushamwaridzana kwakanyanya, bvisai bhoto roruboshwe kusvika kune rumwe rutivi muchiuya nehokwe pasi kumabvi. Tora rutsoka rworuboshwe pasi uye udzorere uremu mujoko rweruboshwe uchikandira kunze. Dzokorora nokukurumidza sezvaungagona kweminiti imwe kuruboshwe uye imwe miniti kurudyi.
Reps / Sets / Dur Duration : 1 Minute kune rumwe rutivi
7 - Squat Kicks
Nzira yekuita sei: Nesimba mushure mokuchengetedza, shingairira zvakaderera sezvamunogona, kutora zviuno. Paunomira, tora nejoko rorudyi. Dzokorora kutama, kukamba nejoboshwe. Dzokorora, kushandura kukanganisa kweminiti imwe.
Reps / Set / Dur Duration: 1 Minute
Dzokorora dunhu rose 1 kana kupfuura