Chinhu chikuru pamusoro pekuwedzera nguva yekudzidzira kune chiitiko chako chekuita basa ndechokuti iwe unogona kuvaka zvose simba uye kutsungirira nokukurumidza. Edzai mutambo wemaminitsi 20 kusvika ku30 unosanganiswa uye unofanidza izvi zvakakura nguva yekuita maitiro ekushandisa. Tanga nemaminitsi mashanu okudziya-up uye uende mune zvishoma pfupi-mukati . Chikamu chimwe nechimwe chinogona kupera kubva pamasekondi makumi matatu kusvika kumaminitsi maviri, neine miniti yekufamba nyore pakati pezvepamusoro. Endai kwemaminitsi anenge makumi maviri mozorora. Iko kushanda nokukurumidza uye kunoshanda . Kana iwe uri mutsva kune yakakwirira yekurovedza, verenga pamusoro peKupinda Kudzidzisa Kudzivirirwa usati waenda kunze.
Jumping Rope
Tora rambo rutsva uye iwe une nzira yakajeka, inosvitsa-wanda yekuwedzera yakakwirira-nguva yekudzidzira yako tsika yekuita basa. Zvaita zvakanaka, kutambanudza tambo kunogona kuvandudza mafungiro emwoyo, kuenzanisa, simba, uye simba. Iwe unobhururuka unomira kweminiti kana maviri, uye iwe uchanzwa kupisa apo iwe uchipisa mamwe makori.
Stair Running
Runomhanya masitepisi inopa nguva yakanaka yekudzidzira pasina nguva yakawandisa kana zvigadzirwa. Kumhanya-soro kunopa hutano hwemwoyo hwakafanana neyekushanda uye inzira yakanaka yekuvaka simba re sprint . Ingotora sarudzo yematanho uye iwe wose wakagadzirirwa.
Burpees
Burpes iri kuita kudzoka. Ichi chiito chakaoma, chakareruka chinoshanda muviri wose nemoyo mutsva pakarepo. Tanga nekumira wakareba, wozadza pasi ndokuisa maoko ako pasi pasi pamberi pako. Kurumidza kugadzika tsoka dzako kumashure-kusimudzira-kumusoro. Apo uri pano, unogona kuita pushing-up kana iwe uchida kuedza zvakasimba, kana kungotumhanyira tsoka dzako kuti utange nzvimbo, svetuka kumusoro mumhepo uye dzokorora. Tarisa ichi bhidhiyo video kuti udzidze nzira yekuita nayo zvakanaka.
Zvimwe
Shuttle Sprints
Kuchengetedzwa kwepfints kune hutano hwakanaka uye kukurumidza kunoshandiswa nevatambi vanoita mitambo yekurega-uye-kuenda sebhokisi, hockey, basketball, uye tennis. Kuti uite shuttle sprints, ingogadzirisa zviratidzo zviviri pamayadhi makumi maviri pamwe chete. Sprint kubva kune imwe marker kune imwe uye kumashure. Ndiyo kumwe kudzokorora. Edza kumiropu gumi nenguva. Unogona kuita shuttle sprints mberi, mberi uye kumashure kana kurutivi-ne-kurutivi.
Kufamba
Itai sekirasi re spin uye iwe unogona kunge uine humwe hukuru-hukuru hunopera nguva. Asi iwe unogona kushandisa mudzidzisi wako wekumba kana kutungamira kukirasi yepinini mukati meawa maawa uye ega iwe purogiramu yako yekugoverana . Gadzirai bhasikoro nemamwe maitiro ekudzivirira muviri uye kubasa kunobhururuka. Kushandisa bhasikoro kana kuti kupfigira ndeimwe yemhando dzakakurumbira dzekudzidzira mukati momugove inopa hutsika-huno, hukuru-hutano hwepfungwa yemhepo uye hunovaka simba rose nekutsungirira.
Tuck Jumps
Tuck jumps ndiyo inonyorera yakaoma iyo inovandudza agility nesimba. Tanga nemakumbo ako mapfudzi akafugama nemabvi zvishoma. Shingairira pasi uye simbisai zvakananga kumusoro, muchiuya namabvi enyu kumapfupa enyu muchiri mumatambudziko. Edza kuwira pasi zvinyoro-nyoro, gadzika pasi kuti uwane zvakanakira uye dzokororazve kuruka.
Tora Ups
Iko kusvitsa-up muviri kunoda zvimwe zvigadzirwa zvekushandisa, kana zvimwe zvisikwa (enda kunhandare yekutambira kana kuwana dare rakasimba-rakanamatira remuti, somuenzaniso), asi inzira yakanaka, iri nyore yekuvaka simba remuviri wepamusoro.
Push Ups
Kana zviri nyore, zvigadzirwa-pasina muviri muviri wose unovaka muviri wepamusoro uye simba rekuedza edzai kushandiswa kukwira ups. Yakaitwa zvishoma nezvishoma, chiito ichi chinoshandisa misumbu mubhokisi, mapepa, triceps, shure, abs uye muchiuno.
Kufamba Lunge neZviso
Wedzera mapapu anofamba uye iwe uchavaka kuvimbika, simba, uye kuenzanisa. Ichi chiito chinobatsira zvikuru kumarudzi ose emutambo. Kana uine mutoro wepamusoro paunenge uchitenderera unofamba uchinetseka, tanga nekubata bhutiyotick kana mbesa isina chinhu kusvikira iwe uchinetseka nesangano.
V-Gara Kumadzivirira Kubata
Pedzisa tsika yako nemaminiti maviri kana maviri emabasa ab uye uchitumidze kuti yakanaka. I-v-kugara isimba rekuita basa rinoshandisa rectus abdominis, zvinyorwa zvekunze, uye zvido zvemukati. Ichi chiitiko chinoshandisawo hip flexers.