Chimwe chezvinhu zvakaoma zvekutanga chirongwa chekuita basa chiri kuita sarudzo yekuzviita. Kazhinji, kune chimwe chinhu chinokukurudzira kuti uite shanduko muupenyu hwako.
Mune dzimwe nguva wakaedza pane dzimwe shangu uye vakange vakanyanya kusimba kana zvichida mune chimwe chinhu chinouya - Chikoro chekuchikoro chesekondari, chichato, kana chimwe chiitiko apo iwe ungaona vanhu vausina kumboona munguva pfupi.
Chero zvazviri, iwe unokurudzirwa , iwe unofara uye fantasy yezvitsva, zvishoma iwe wakakwana kukukurudzira iwe.
Ipapo chikamu chakaoma chinopinda. Unotanga kupi? Iwe unogadzirisa sei chirongwa chaunoziva chichakubatira iwe?
Uye kana iwe ukaita, unofambisa sei?
Kune huwandu hwakawanda huri kunze uko, hunogona kuva hwakavhiringidzika kuti uone kuti unotanga kupi.
Iyi Nhasi yekutsvaga yekutanga kwemazuva makumi matatu inotora maitiro ekufungidzira kubva mairi, ichikupa danho nehanho chiito chekuita izvo zvichaita kuti utange munzira yakarurama yehutano, hutano, uye kurasikirwa kwekurema.
Kutanga
Kuronga nekugadzirira kunokosha apo iwe uchangotanga nekutora maitiro, asi kuti ubudirire, unoda zvakare zvimwe.
Kuwedzera kukunda iwe unogona kuumba, zviri nyore kuti urambe uchikurudzirwa uye kukurumidza ikoko kunouya nekuita. Zvakanaka kufungisisa kuora kwehupenyu hwako , kufunga nezvekukurudzira uye kushanda pakuzvipira kwako kuita zvekuita.
Aya mazano ekufunga anowanikwa mubasa rose.
Zvisinei, pane chimwe chinhu chingafanirwa nokutora matanho zvino, usati wafungisisa zvakanyanya kufema simba rako. Zviri nyore kupedza nguva yakawandisa kutsvakurudza, kuverenga, uye kuongorora pane kunyanya kuita basa racho.
Iyi Nhamba yekutamba Nemazuva Emazuva makumi matatu inokupa iwe chiito chechiito chekuita nemaitiro akareruka, anofambira mberi achakubatsira kuti uwane zvakanakisisa mwedzi wako wokutanga wekuvhivedza.
Danho 1: Nyora Zvaunofunga
Izvi hazvidiwi, hongu. Vamwe vanhu vangada kuverenga nhamba yavo, kunyanya kana chinangwa chenyu ndechekuderedza uremu. Kuyera pachiyero inzira imwe yekucherechedza kufambira mberi kwako, asi kutora zviyero zvako zvichakupa mamwe mashoko akawanda.
Somuenzaniso, ungangodaro uri kurasikirwa masendimita kunyange kana uwandu hwako hwekuyera husingashanduki. Muchiitiko ichocho, kuongorora zviyero zvako kwemavhiki mashomanana zvinogona kukuudza kana, chokwadi, iwe uri kupera pasi.
Nhanho 2: Ita Kuti Dhigirii Ave Akajeka
Kana iwe uine kukuvara, zvirwere kana mamiriro ezvinhu kana pane chero mishonga, taura nachiremba wako kuti ave nechokwadi kuti zvakakodzera kuti uite. Mimwe mishonga inogona kuchinja mwoyo wako, saka zvakakosha kuziva kuti izvi zvinogona kuenderana sei nekushanda kwako.
Danho 3: Gadzirira Kuita Kwako
Irodiodio workouts inowanikwa mugurogiramu yakagadzirirwa kuti iite pane chero motokari yemoto. Kana ukasarudza mamwe mabasa (semuenzaniso, kumhanya, mabhasikoro, mavhidhiyo emagariro, makirasi eboka rezvipatara ), sarudza imwe sarudzo sechinhu chinotsiva.
Nokuda kwekushanda nesimba, iwe unoda zvimwe zvigadzirwa:
- Zvimwe zvakakosha dumbbells - Zvimwe zvekuita zvinoda zviremera zviremba vamwe vangadikanwa kujekesa kana kusina kuyerwa. Edza kuva nemhando dzakasiyana-siyana. Kuvakadzi, 3 kusvika ku12 kana 15 lbs uye, zvevarume, 5 kusvika ku20 kana kupfuura.
- Bhokisi rekushandisa
- A mat
Ichabatsira zvakare kudzidza zvidzidzo zvekudzivirira kuyerwa, kunyanya kusarudza kuwanda kwako .
Nhanho 4: Yako Yokutanga Cardio Workout
Sarudza chero motokari yemotokari (treadmill, elliptical, bhasikoro, stairstepper, mumashini ekurota , nezvimwewo), zvigadzirire mumagetsi ekutsvaga uye uwane kukurumidza kwako.
Pamusana pekuvhara muviri, iwe uchashandura zvirongwa (kurega, kukurumidza, kukwira, ramps, nezvimwewo) maminetsi mashomanana kuti ashande pachiyero chepamusoro , kuguma nechinotonhora pasi uye uchishandisa gwaro rinoshandiswa pakushanda yakaratidza kuwedzera kwehutano.
Ichi chikoro chakanyatsogadzirwa kuti uwane pfungwa yekuti cardio inonzwa sei mumuviri wako.
Inzwa wakasununguka kuchinja mazvigadziri uye rongedza basa rako kuti uenzane nezvaunoda.
- Maminitsi mashanu - Kushambidza pazvishoma nyore-kuenzanisa
- 5 min - Baseline: Wedzerai nekukurumidza, kutendeuka uye / kana kushorwa kuitira kuti iwe uchangobva kunze kwenzvimbo yako yekunyaradza, asi unogona kutaura. Kuedza Kuonekwa: 5
- Maminetsi maviri - Wedzera kutsika kwako, kushorwa uye / kana ramps kusvikira iwe uchishanda zvishoma kudarika chinotangira. Kuedza Kunzwisisa: 6
- 3 min - Deredza zvido zvako, kupikisa, ramps kana kukurumidza kudzokera kune imwe nheyo. Kuedza Kuonekwa: 5
- 1 min - Wedzera kutsika kwako, kushorwa uye / kana ramps kusvikira iwe uchishanda zvishoma kudarika chinotangira. Kuedza Kunzwisisa: 6
- 4 min - Deredza kunonoka, kupikisa, ramps uye / kana kukurumidza kudzokera kune imwe yero. Kuedza Kushandurwa: 4
Nguva Yese Yokubata Nguva: Maminitsi 20
Kugadzikana Kunobatsira
Pashure pekushanda kwako, enda kuburikidza aya 8 Muviri Wose Unotarisa .
Iwe une zuva rako rokutanga, ikozvino inguva yekugadzirira vhiki yako yekutanga yekushanda. Heino mhinduro yekuti ungaronga sei cardio uye simba yekudzidzira kushanda.
Vhiki Yako Yokutanga
Zuva 1
Zuva 2
Pamusana pekuita basa iri, iwe uchaita imwe yezvidzidzo zvepfumbamwe zvega yega yega yezvidzidzo zvakanyorwa pasi apa, kuzorora muchidimbu pakati pemashandiro sezvaunoda. Enda kushevedzi yeChitatu Yese Yemasimba Simba Simba rekushanda kune imwe nhanho nemirairo mirayiridzo yega yega yega.
- Ball Squats
- Kubatsira Lunges
- Pushups yakashandurwa
- Dumbbell Rows
- Overhead Presses
- Bicep Curls
- Tora Zvikwata
- Crunches on the Ball
- Kudzokorora Kuwedzerwa
Ramba uchiyeuka kuti zvakajairika kuva neshungu pashure pokusimudza zvisikwa kwekutanga, kana kuti zvakange zviri nguva refu. Kana iwe uchiona wakanyanya kuora zuva rakatevera, iwe unogona kutora zuva rezororo rinosara uye udzoke pane simba rako rokuvhima panguva inotevera.
Zuva 3
Nhasi iwe uchaita zvakafanana 20-Minute Cardio sezuva 1, rakateverwa nemuviri wakadzika wakatambanudzwa mune iyi iri muBlack Body Stretching Workout .
Zuva 4
Kwekushanda kwemazuva ano, iwe uchapfuura nepanozviitiko zvinotevera, uchibata umwe neumwe we-3-5 mweya. Ona nhanho yakazara nhanho mirairo paMangwanani neJoga Yoga .
- Simira Catch Stretch
- Sun Greetings
- Kuringirira Kudzoka
- Warrior I
- Warrior II
- Yakashandurwa Triangle
- Spine Twist
- Corpse Pose
Zuva 5
Basa rino rezuva rino rinosanganisira Basic Strength maitiro awakamboita musi weSvondo 2. Sezvakaitika, ita sendi 1 ye 15 reps zvekuita basa rimwe nerimwe, kurara kwenguva pfupi pakati pekuita sezvinodiwa. Kana iwe uchinzwa zviri nyore kwazvo, iwe unogona kugara uchiwedzera imwe yakagadzirwa kana kushandisa zviduku zvakakura.
Zuva 6
Mazuva ano cardio workout inosanganisira kushandura kushanda mabasa (kushanda pakakwirira zvakanyanya) nekuzorora zvinoshandisa uchishandisa Chati Chainojekesa Chinoonekwa kuti uone kushanda kwako. Izvi zvinogona kuitwa pane chero motokari yemotokari. Enda kunotanga Basa Rokutanga kuti uwane mirayiridzo yakazara.
- 5 Min : Kushamwaridzana pamwero wakaoma. Kuedza Kunzwisisa (PE): 4
- 3 Min : Zvimwe Zvasara - Wedzera kukurumidza nekudzivisa / kutamira kune imwe yero. PE: 5
- 1 Min : Basa Rokugadzirisa - Kuwedzerwa kunonoka, kushorwa uye / kana ramps 1-5% kusimudza unyanzvi hwepamusoro. PE: 7
- 3 Min : Rest Set. PE: 5
- 1 Min : Basa Rakaiswa. PE: 7
- 3 Min : Rest Set. PE: 5
- Maminitsi mashanu : Kuderedza pasi. PE: 4
PaZuva 1, wapedza basa rako rokutanga. Pakupera kwevhiki 1, iwe unopedza vhiki yakazara ye cardio, simba uye kugadzirisa kushanda uye ikozvino wakagadzirira kuvaka pahu kubudirira uku nekugadzirisa zvinetso zvishoma nezvishoma.
Ramba uchifunga kuti sarudzo ndeye mazano chete. Iwe unogona kutsvaga cardio, mazuva akawanda okuzorora, kana iwe unogona kunge uchida kubatisisa kushanda kumwechete kweinopfuura kwevhiki. Tora iyi ye-30-Day Quick Start sokutanga nzvimbo yekutanga nekugadzirisa purogiramu kuitira kuti iite zvakakunakira iwe.
Vhiki 1
- Zuva 1 : 20-Minute Cardio
- Zuva 2 : Kudzidzisa Simba Rokutanga
- Zuva 3 : 20-Minute Cardio
- Zuva 4 : Basic Yoga
- Zuva re5 : Basic Strength
- Zuva 6 : Kupindira kwekutanga
Vhiki 2
Muvhiki 2, iwe ucharamba uine purogiramu imwe chete, asi fambira mberi nechinguva chiduku kuchinja kuti uchengetedzwe.
Nokuda kweiyo cardio, iwe uchaita basa rakafanana neyakawedzerwa maminitsi mashanu kuti uwedzere kutsungirira uye wedzera nguva yako yekuita basa. Simba rako rokudzidzira kushanda rinosanganisira maitiro akafanana, asi iwe uri kuita 2 sezvikamu zvega yega yega yega yekuwedzera kwekuwedzera.
Gadzirisa kushanda sezvinodiwa kuti uenzane nehutano hwako uye zvinangwa.
- Zuva 1 : 25-Minute Cardio
- Zuva 2 : Kudzidzisa Simba Rokutanga - Ita basa rimwe nerimwe kwemaseri maviri ekudzoka kwemasvondo gumi nemashanu, kupumha masikati 20-30 pakati pekuisa.
- Zuva rechitatu : Kupindira kwekutanga - Nhamba 2
- Zuva 4 : Basic Yoga
- Zuva 5 : Kudzidzisa Simba Rokutanga - Ita basa rimwe nerimwe re 2 seti reps 15 reps, zvichizorora masikati 20-30 pakati pekuisa.
- Zuva 6 : 25-Minute Cardio
Vhiki 3
Vhiki ino, kuchinja kune kushanda kwako kunonyanya kuwedzera nekukwirira kwakanyanya kwema cardio workouts, itsva uye inowedzera simba simba purogiramu pamwe nekushandira kwega yoga kuedza.
Basa rako re cardio rinokwira kubva pamaminitsi makumi maviri nemaminetsi kusvika pamaminitsi makumi matatu uye kuburitsa kwemukati kunokutora iwe kumazinga akakwirira okuwedzera kupfuura kare.
Nzira yekusimbisa simba inosanganisira zvidzidzo zvitsva uye zviremera zvakaremara. Yeuka, kana kuchinja uku kunonzwa kwakakurumidza, chengeta kushanda kwakafanana kwenguva yose yaunoda. Pavanotanga kunzwa vari nyore, munoziva kuti makagadzirira kuenderera kune mamwe mabasa akaoma.
- Zuva 1 : 30-Minute Cardio
- Zuva repiri : Mutangadziro Wose Simba Simba - Nhanho 2 - Ita basa rimwe nerimwe kwe1 seti ye15 reps.
- Zuva rechitatu : Kusiyana kwekutanga - Nhare 3
- Zuva 4 : Yoga pa Ball
- Zuva rekutanga : Mutangadziro Nyama Dzimba Dzose - Dhigirii 2 - Ita basa rimwe nerimwe kwekutanga kwe15 reps.
- Zuva 6 : 30-Minute Cardio
Svondo 4
Uine mavhiki matatu ekushanda pasi pebhanhire rako, iwe uchachengetedza purogiramu yako yapfuura nechinguva chiduku kuchinja kuitira kuti zvinhu zvifare.
Iwe ucharamba uri nemaminitsi makumi matatu emakore ekurodia, asi edza chiitiko chitsva chinowanzoita kusanganisira kuchinja kakawanda mukati mekuvhima.
Simba rako rekushanda rinoramba rakangofanana, asi iwe unowedzera chechi yechipiri kunetsa mitsipa yako uye kuramba uchifambira mberi.
- Zuva 1 : 30-Minute Cardio
- Zuva repiri : Mutangadziro Wemasimba Ose Simba - Nhanho 2 - Ita basa rimwe nerimwe re 2 seti reps 15 reps, zorora masikati 20-30 pakati pekuisa
- Zuva rechitatu : Kupindira Kushanda - L evel 3
- Zuva 4 : Yoga pa Ball
- Zuva rekutanga : Mutsvaga Masimba Edziviriro - Nhanho 2 - Ita basa rimwe nerimwe rezvikamu zviviri zvekudzoka kwemashure gumi nemashanu, zvichizorora masikati makumi maviri nemakumi matatu kubva pakati pekuisa.
- Zuva 6 : 30-Minute Cardio
- Zuva re7: Tevedzera Zvaunofambira Mberi - Ino ndiyo nguva yakanaka yekunyora zviyero zvako uye mamwe mazita anokosha kuti uone kufambira mberi kwako.
Svondo 5 uye Nekunze
Nevhiki ina dzekushanda zvakazadzikiswa, zvakakosha kuchengetedza nguva yawakashanda zvakaoma kuumba. Izvi zvinotevera zvingakubatsira kuti urambe uri munzira yako itsva yehutano yekuita chiito chekutanga muupenyu hwako.
Kubva pano, iwe unofanirwa kuva nemafungiro ekuti muviri wako unopindura sei kuvevedza muviri uye kuti unokwanisa sei kubata, mumuviri uye mupfungwa.
Iyo pfungwa yakanaka kuchengetedza bhuku rekushandisa zvekuti iwe unogona kutarisa kushanda kwako uye kuwana maonero ekuti zvinhu zvinonzwa sei. Kuziva nguva yokudhonza uye nguva yekudzosa chimwe chinhu unodzidza nehupenyu.