Ndezvipi zvinhu zvinokosha zvikuru zvaunoda pakudzidzira? Izvo zviviri zvichakupa zvakanyanya kune buck yako ndezvenguva-inobudirira, maitiro anobudirira. Isu tinoshamwaridzana kupfuura kare uye vazhinji vedu hatina awa kana kupfuura kuti tishande mushure rimwe nerimwe boka remasumbu 2 kusvika katatu pavhiki, pamwe nekukwanisa mune imwe nguva ye cardio , sezvinoitwa nemirayiridzo .
Mashoko akanaka ndeokuti, haufaniri kutora maawa kuti uwane unhu hwakakwana, muviri wose unobata muviri unosanganisira cardio, simba, kuenzanisa , nheyo , nekudzikama kudzidziswa .
Izvi zvinodzidzisa chaizvoizvo zvaunoda kushanda muviri wako wose mubasa rakapfupi, rakasimba. Izvi zvinofamba:
- Target mavara mazhinji emasumbu - Maviri anowanda kushanda, anowedzera kushanda uye yakawanda yekoriori iwe unopisa zvose panguva uye shure kwekushanda kwako.
- Inoshanda - Mishonga yako haishande muga woga munyika, saka sei uchifanira kuvashandisa nenzira iyo mukushanda kwako? Izvi zvinoita kufanana nemabasa ehupenyu-chaihwo atinoita nguva dzose, kubva pakutsvaga mabhizimisi kuti tisunge mikova apo maoko edu azere.
- Kubudirira - Nguva ipi neipi yaunogona kushanda kupfuura imwe musumbu panguva imwe, unoveura ndebasa rinokosha kubva pakushanda kwako, uchiita purogiramu yakabatikana chimwe chipingamupinyi iwe unokwanisa kuyambuka pakurongwa kwako.
- Kunyanya - Kana iwe uri pfupi nenguva, chinhu chimwe chaunoda kuisa pfungwa pazviri. Izvo zvakaoma iwe unoshanda, hukuru hwekutsvaga .
Mazano Anoshanda
Iwe unogona kutora maitiro aya uye kuwedzera pane zvaunogara uchiita kana kuti, kana iwe uchida chaizvo dambudziko, uise vose pamwe chete mukuuraya kwekufambira kwedunhu.
Precautions
Izvi zviri mberi, saka zviongorore uye iva nechokwadi chekuona chiremba wako kana une mamiriro ezvinhu, kukuvadzwa, nezvimwewo.
Zvishandiso
Dumbbells, kettlebell (shandisa dumbbell kana iwe usina imwe), uye bhendi yekudzivirira.
How To
- Tanga nemaminitsi mashanu e cardio kuti udziye.
- Ita basa rimwe nerimwe kwemaawa 30-60, rimwe shure kweimwe, uye edza kusazorora pakati pezviito.
- Dzokorora dunhu rose kamwechete kwenguva shoma, kana kuti kusvika kusvika 3 kana kupfuura nguva kwenguva refu, kunyanya kushanda.
- Dzorera basa rako nekunonoka pasi uye kutambanudza .
1 - Squat neApamusoro Press
Sei?
Uyu ndiwo muviri wose, chimiro chemaitiro chinotarisa matese ose emuviri wepasi pamwe nemafudzi. Nemhaka yokuti iwe unobatanidza chikamu chepamusoro uye chepasi chichifamba mune rimwe basa, basa rako rinova rinoshanda, rinoshanda, uye rinoshanda. Kana mapoka emasumbu akawanda aunosanganisira, iyo yakawedzera makoriri iwe unopisa uye uwandu hwakawanda hunosiyiwa
How To
Kana iwe uri mutsva pakuita izvi, tanga nechiedza kana kuenzanisa, 5-10 lbs kuvakadzi uye 10-20 lbs zvevarume.
- Tanga nemisero pamusoro pemapfudzi, zvisikwa zvakakotama, uye tsoka pamusoro pehup-width separation.
- Shingairira pasi, kutumira zviuno mumashure uye kuchengeta chifuyo uye pasina kubatanidzwa.
- Chikwata chakaderera sezvaunokwanisa uye uchengetedze kuyerwa kwehutano hwakakonzerwa pakati pebhora uye zvitsitsinho zvetsoka dzako apo iwe unodzosera kumashure kuti umire.
- Sezvaunomira, chengetedza zviyero zvakananga kumusoro nepamusoro musingavhari mavheti.
- Dzokorora kwemasekondi 30-60.
Kuchinja
- Kuita kuti kufamba kuve nyore, edza zviyereso zvishoma kana kuti kwete zviyereso uye kuderedza mararamiro ako kuitira kuti iwe usati uende pasi.
- Kuita kuti kufamba kwako kuve kwakaoma, svetuka zvakaderera sezvaunogona uye ushandise zviremu zvinorema.
2 - Burpees
Sei?
Vazhinji vedu tinoziva zvakadai nebasa iri, tadziita mumitambo yekudzidzira muviri kana zvichida boka rebootcamp . Chimwe chikonzero izvi zvakakurumbira mukushanda kwakasimba ndechokuti mabhiripiti anobata muviri wose mumuviri wako. Uye nokuti uri kuenda pasi uye udzokororazve, kazhinji nekumhanyira kumagumo, iwe unowana zvimwe cardio inobatsirawo zvakare.
How To
- Simba uye isa maoko ako pasi pasi kune rumwe rutivi rwetsoka dzako.
- Dzorera tsoka dzako kumashure kuitira kuti iwe uri mundiro.
- Dzai tsoka muchidzokera uye musimuke, muchisimudza maoko.
- Wedzera kumira pamagumo ekuwedzera.
- Dzokorora kwemasekondi 30-60.
Kuchinja
- Dzorera tsoka dzako kumashure pane kusvetuka.
- Iwe unogonawo kukwidziridza mavoko pane imwe nhanho kana chikwata kuti udzikise kushanda kwebasa racho.
- Kuwedzera kuwedzera , kuwedzera pushup, kubata zviyereso kana chero chinhu chinopikisa sechiremba bhiza kana BOSU .
3 - Pasi Pese Makomba
Sei?
Muchengetedze imwe yezvidzidzo zvakaoma zvikuru zvemuviri wepasi. Nemhaka yokuti iwe uri mumamiriro ekudengenyeka, unofanirwa kuenzanisa muviri wako unobatanidza mishonga yose mumutumbi wakaderera pamwe chete. Kwete chete izvozvo, mutezo, kana kuchinja kwaro, chinhu chatinoita zuva nezuva. Kutaura zvazviri, kufamba kune mhando yemarara, kunyange zvazvo isingaiti zvakaoma seyendarama.
Iyi mapapu emunyika----musiyano akasiyana-siyana, achikubvumira kuenda mberi, kurutivi, uye shure kune muviri wakakwana wepanyama.
How To
- Kubata zvisikwa kana zvichida kuti uwedzere kuwedzera, tanga nekupfuurira mberi nerutsoka rwakarurama.
- Bhenzisa mabvi maviri uye enda zvakananga kusvikira mabvi ari pamakona anenge 90-degree.
- Dzvinyirira muchitsitsinho kuti udzoke shure kuti utange wozotora gumbo rimwechete kune kurudyi mu squat.
- Dzorera rutsoka rwakarurama kumashure uye zvino ruchengetedze zvakare mucheche reverse lunge, zvakare ugofugama mabvi kusvika kumakona 90-degree.
- Dzokera kutanga uye dzokorora kwemasekondi 30-60 kune rumwe rutivi.
Kuchinja
- Wedzera zvigadzirwa zvekuwedzera.
- Edza kuchinjwa , kwakadai sekuputika pane imwe nzvimbo yakakwirira, kana mabvi ako kana majoini akakuvhundusa nemabasa aya.
4 - Kutenderera Kettlebell Lunges
Sei?
Iwe unogona kunge usingazivi kutama uku, asi iyo yakanakisisa yekushanda muviri wose uye inzira yakanaka yekuisa kettlebell muchikoro chako. Iyo mhepo inoshandisa muviri wepasi, hongu, asi kuva nedenderedzwa yepamusoro ye kettlebell kunosanganisira muviri wako wepamusoro uye kunyanya basa guru.
Kana iwe uri mutsva pakuita izvi, tanga usina uremu kana humwe uremu hunorema. Iwe unogona kugara uchishandura dumbbell kana iwe usina kettlebell.
How To
- Tanga netsoka zvakakura kupinda muchiuno uye ubatisise kettlebell kana uremu muruoko rworudyi.
- Pivot uye shandura muviri kurudyi kuitira kuti iwe uri mukana wekupatsanurana uye udzike mukati meguru kuitira kuti mabvi ave panenge 90-degree angle.
- Sezvaunosundira shure, shandura uremu uye pamusoro pemusoro apo iwe unofanirwa kudzokera mberi.
- Shandura kettlebell kuruboshwe sezvaunofambisa kuruboshwe, uchiderera mukati mechiri uye uchitora uremu kusvika pasi.
- Ramba uchichinja mapepa paunenge uchinge uchinge uchinge uchinge ureruke uye uwedzere kwemaawa 30-60.
Kuchinja
- Kana iwe wakafambisa mberi, unogona kukanda kurema kune rumwe rutivi pamusoro pekufambisa.
- Kana iwe uri wekutanga, iwe unogona kuchengeta uremu pachikwata chepfupa panzvimbo pane kuuputira kumusoro kana kubvisa uremu zvachose.
5 - Divebomber Pushups
Sei?
Pushups inoshandisa inenge yose misumbu yemuviri wepamusoro, kusanganisira chifuva, mapepa, triceps, uye nheyo.
Asi, tora zvishoma uye iwe unowana zvakanyanya kubva pamapfudzi uye mumatumbo. Izvi hazvirevi kuedza nyore, saka ita izvi izvi pamabvi ako pakutanga kana kuti zviputse kana iwe une dambudziko remapfudzi.
How To
- Tanga uri nechepamusoro-s V, segomba rakadzika. Maoko ako akaita zvishomanana kupfuura mafudzi.
- Bend the elbows uende pasi kusvika pasi.
- Shandisa muviri wako mberi uye svetera kusvika kune imwe imbwa.
- Scoop shure kuti utange uye dzokorora kwemaawa 30-60.
Kuchinja
- Chengetedza mabvi ako pasi kana iwe uchida shanduro iri nyore.
- Kufamba uku kwakaoma zvikuru pamapfudzi saka, kana uine matambudziko kuruvhura kana kungoita pushups nguva dzose.
6 - Ski Abs
Sei?
Ichi chiito chine zvose -Core, muviri wepamusoro, muviri wepasi, uye zvose zviri pakati. Nokusvetuka tsoka mukati uye kune rumwe rutivi, iwe unobata zvose zvese zvinosuruvara paunenge uine misimba yako yekusimudzira zvakare. Iko kushamwaridzana kunowedzerawo kune imwe cardio kune musanganisi inoita kuti uve muviri wakakwana muviri.
How To
- Tanga muhotera panzvimbo pamaoko nezvigunwe. Maoko ako anofanira kunge ari pasi pemapfudzi, achidzoka akapwanyika, uye zviuno zvako zvichienderana nemamwe muviri wako wose.
- Ita tsoka mukati uye kuruoko rworudyi, uchisvika shure kwechanza.
- Dzorera tsoka kumudonho uye wozemburuka shure kwekuruboshwe.
- Dzokorora kwemasekondi 30-60.
Kuchinja
- Kana izvi zvakanyanyisa, edza kufamba netsoka mukati uye kunze kunze kwekukwira.
7 - Tora Ups neBurpee
Sei?
Kuita basa iri kwakasimba kunoda simba, kutsungirira, uye kuwanda kwakakwana kwemamiriro ezvinhu . Izvi zvinokurudzira nokuti zvinokonzera maziso ose mumuviri, nechisimbiso chakanyanya pamusoro. Icho chinosanganisirawo burpee, zvichiita izvi zvichida chimwe chezvinhu zvakanyanya zvakaoma pakuita basa iri.
Kana iwe usingazivi chiito ichi, tanga nyore, uchingobhururuka shure uye kuti uone kana izvi zvinonzwa zvakanaka kune muviri wako.
How To
- Tanga ugere pamatehwe uye, uchitarisa mabvi akotama, kudzokera shure, uine mabvi kurutivi rwako.
- Paunenge uchidzoka shure, tora rutsoka rworudyi pasi pako, sezvaunofamba uchienda kurutsoka rworuboshwe, sezvaunenge wakagwadama.
- Iyi ndiyo chikamu chakaoma zvikuru, saka tora nguva yako. Kubvira pamagwatidziro, isa maoko pasi uye ugoenda kana kutsika tsoka kumadzo kuitira kuti iwe uri mundiro.
- Ita tsoka mukati, sebhapese.
- Simira nzira yose, uwedzere kumhanya pamagumo.
- Dzokorora kwemasekondi 30-60.
Kuchinja
- Edza kungoita rugwaro kusvika kumabvi akafugama kana burpe iri yakaoma zvikuru.
- Kana iwe uchida mamwe matambudziko, wedzera pushup ku burpee.
8 - Pushup kusvika kune rimwe divi Plank
Sei?
Ichi ndicho chimwe chidimbu nokuti inoshanda muviri wepamusoro pamwe nemisungo miviri, nekusimbiswa kune zvinyorwa.
Kutenderera ndicho chinowedzera dambudziko kumabasa. Iwe unogona kuchengeta tsoka dzakapetwa, izvo zvakanyanya kuoma, kana kuti kudengenyeka tsoka patsoka paunenge uchifamba muhudhu rako.
How To
- Mune chinzvimbo chekutsvaga, pazvigunwe (sezvinoratidzwa) kana mabvi, pfugama zvipfeko muchigamba.
- Sezvaunosundira kumusoro, shandura kurudyi, kutora ruoko rworudyi rwakananga mudanda remberi.
- Pasira ruoko uye dzokorora kune rumwe rutivi rwemaawa 30-60.
Kuchinja
- Ita pfuti nemabvi pasi uye, apo iwe unotendeuka, tora bhandi kusvika pasi kuti uchinje mapuranga emativi.
9 - Squat neChishanu Chete / Kurwisana Bhuku
Sei?
Iyi ichinguva chiduku kubva pakusimba kwemamwe maitiro, asi yakanaka pane zvakadaro nokuti uri kushanda muviri wakaderera uye biceps . Tora nguva yako neiyo uye uchengetedze zvizhinji zvebhanhire kuti ushandise zvipfuti.
How To
- Ivhara bhiza rinopikisa pasi petsoka uye ubatisise zvigaro muruoko rumwe norumwe. Iwe unogona kudiwa kuvhara bhendi pedo nemaoko ako kuti ugadzire zvimwe zvinetso.
- Nhanho yakakura sezvaunokwanisa kune kurudyi, kuderera mu squat uye kutumira chiuno chako zvakare.
- Chengeta mavoko akasungirirwa kushanda biceps uye ramba uchinetseka pane bhande.
- Dzorera tsoka dzako pamwe chete uye ramba uchienda kurudyi kwenguva refu yekamuri usati wadzokera kuruboshwe.
- Dzokorora kwemasekondi 30-60.
Kuchinja
- Bvisa squat kana kupfupisa mararamiro ekufamba kana izvi zvinotambudza mabvi ako.
10 - Takura Zvikwata
Sei?
Ichi ndicho chikuru chekuita muviri muviri nekusimbisa simba, simba, nekutsungirira. Chero nguva yaunobva kubva wakamira pasi kusvika pasi, iwe unowedzera kusimba kwebasa racho uye, zvakanakisisa pane zvose, izvi hazvidi kuti zvishandise.
How To
- Squat kusvika pasi uye famba mawoko kunze kweplanha.
- Pamabvi kana zvigunwe, ita pushup.
- Sezvaunosundira shure, famba maoko udzoke uye umire.
- Dzokorora kwemasekondi 30-60.
Kuchinja
- Isa mabvi pasi apo iwe unofamba nemaoko kana uchida kugadziriswa.
- Iwe unogonawo kutora pushup kunze kwekushanda kana, kana iwe uchida kuwedzera kwekuwedzera, wedzera kuruka pamagumo.
11 - Rimwe Arm Arnold Press
Sei?
Ichi ndicho chimwe chinhu chinonyanya kukosha chinoshandiswa chinomanikidza misi yese ye abs yako uye kudzoka kuti igadzikane iwe paunenge uchisimudzira kuora kwepamusoro. Iwe unogona nguva dzose kushandisa dumbbell kana iwe usina kettlebell.
How To
- Tanga muchikwata chechikwereti neruoko rworuboshwe kuti ugadzikane uye ruoko rworudyi rwakakanganiswa, kettlebell kana uremu pamapfudzi.
- Uine nzvimbo iyo, shandisa uremu uye pamusoro.
- Tarisa kuremera, kana uchikwanisa, zvino udzikise uremu.
- Dzokorora kwemasekondi 30-60 kune rumwe rutivi.
Kuchinja
- Kana izvi zvichivhiringidza musana wako, ita kubva panzvimbo yakamira.
12 - One-Arm Triceps Pushups
Sei?
Izvi zviri nyore chimwe chezvinhu zvinotyisa zvakadzama zvinoshandiswa kunze uko uye hatidi kukanganwa triceps sezvo tashanda yese mimwe misungo. Chinokosha apa ndechokuchengeta mararamiro ako mashomanana nguva yekutanga iwe unoedza basa iri. Zvakaoma zvikuru kupfuura zvinotarisa.
How To
- Nhema kurutivi rwako rworudyi nemabvi akadzikiswa uye zviuno zvakasungwa.
- Putira ruoko rwakapoteredza chiuno uye isa ruoko rworuboshwe padhorosi pamberi pako.
- Bvumidzai zvinyorwa zvekuti musimudze muviri uye kubva pasi, muchiruramisa ruoko rworuboshwe zvakanyanya sezvaunokwanisa
- Itai kuti muviri uve pasi kusvikira ruoko rwacho ruchivhuvhuta pasi kana kusvika pamunogona.
- Dzokorora kwemasekondi 30-60 kune rumwe rutivi.
Kuchinja
- Chengeta pasi masendimita mashoma kana uine dambudziko nebasa iri.
- Iwe unogonawo kushandisa gorofu pasi kuti ubatsire kusimba muviri wako kana iwe uchida mamwe maitiro.