Iko muviri wose wekushanda kwekufambisa unosanganisira zvikwata zveboka rimwe nerimwe remasumbu: Chifuva , shure, mapepa , biceps, triceps , core , uye pasi pasi . Zvakawanda zvezviito zvinobatanidza kushambadzira kwemuviri wepamusoro uye wepasi kuti uchengetedze nguva nekuwedzera simba. Izvi zvinogona kutora maminitsi makumi matatu, zvichienderana nekuzorora kwenguva.
1 - 30-Minute Total Body Force Force Workout
Zvishandiso Zvinodiwa:
Dumbbells dzakasiyana-siyana, bhenchi, danho kana staircase, mushonga wemupira uye kettlebell (kusarudza)
How To:
- Tanga nemaminitsi mashanu okudziya-up of moddio cardio
- Ita zvidzidzo munharaunda imwe neimwe panguva yakatarwa, kupedzisa 2 mativikiti
- Endai nokukurumidza pakati pezviito, asi zorora pazvinenge zvichidiwa
- Shandura maitiro ekufananidza hutano hwako. Dzokai chero maitiro api anokonzera kurwadziwa kana kusagadzikana
Ngatitangei neChechi Yenyu.
2 - Plie Squat Anoputika neChest Squeezes
Maminetsi manomwe anotevera achave akakwirira-kukwana muviri wekudzidziswa kwesimba.
Nzira Yei : Simira namakumbo akareba uye ubatisise mishonga bhora kana uremu muzvanza zvose zviri zviviri pedyo nebhokisi, kufambisa bhora. Kuchengetedza kushanda kwakasimba pabhora, kuderera mukati mechikwata chakakura uye kusvika, kuchizadza 4 zvishoma zvishoma, zvichitevera iyo ne 4 inononoka kugumbuka iyo ichiramba ichisimudza mishonga ibhola. Dzokorora, kushandura 4 squats ne 4 squat jumps kwemaminitsi 30-60.
Reps / Sets / Duration : 30-60 seconds
Kutevera Kudzidzira: Kufamba Pushups
3 - Kufamba Pushups
Nzira yekuita sei : Tanga pane imwe nzvimbo yekusimudza neruoko rworuboshwe pane pepa pepa, bhenji kana imwe chiratidzo. Ita pushup uye, sezvaunofungidzira, famba maoko kuruboshwe kusvikira ruoko rworudyi rwuri pamapuranga epombi. Ramba uchitsvaga , kushandura kufamba maoko kune rumwe rutivi rwemashure 30-60.
Reps / Sets / Duration : 30-60 seconds
4 - Low uye High Flies
Nzira yekupikira : Rara pabhenji uye usunge zviyero pamusoro pebhokisi. A) Kuderedza zvigaro kuti uende pahupamhi hwemafudzi, zvikwata zvishoma zvishoma. B) Isai zviyero shure, asi pamakona mazasi kuitira kuti zviyero zvive pamusoro pemakumbo. C) Dzasira zviyero zvakatsika mumhepo. D) Vadzorera zvakare pamusoro pebhokisi. Ramba uchichinja mapurusi anogara achienda nechepasi-angle fly for 30-60 seconds.
Reps / Sets / Duration : 30-60 seconds
Dzokorora dunhu, uchiita zvinofamba kune rimwe divi, nokuda kwekufamba kwemaunilateral
5 - Dzoka Dunhu - Rutivi Lunge Row ku Low Runge Row
Nzira Yei : Simira nemakumbo pamwechete, zviyero muruoko rumwe norumwe. Enda kuruboshwe kuenda kune rumwe rutivi runyararo uye tambanudza maoko mumaoko maviri. Ita zvishoma pasi, udzoke kumashure uye utore danho diki mberi nerutsoka rworudyi, ruchidzika kusvika pasi rakadzika uye uise maoko mumaoko maviri. Dzokera shure uye dzokorora rutivi rweruboshwe / rutsoka rweruzhinji rutsva rwemasekondi 30-60 kune rumwe rutivi. Ita basa kune rumwe rutivi rutivi rwechipiri 2.
Reps / Sets / Duration : 30-60 seconds
6 - Dzorera Flies paChimwe Chete
Nzira yekuita sei: Mira 2 kana kuti makumbo pamberi pechitsiko kana chikwata uye uchitsigira netsoka pairi, uchikotamira mberi (kumashure zvakananga, kusaona) nezvirembera zvichirimbera pasi. Dzvinya mapepa epafudzi kuti usimudze maoko kusvika pamapfudzi, unobata zvishoma. Pasi uye dzokorora kwemaawa 30-60, kushandura makumbo pane dunhu rechipiri.
Reps / Sets / Duration : 30-60 seconds
7 - Circle Rows
Zvaungaita : Ita mutoro muruoko rworudyi, chikamu chinotarisana nechemberi kwekamuri. Dzorera kumusoro kumusana kuti ubvise ruoko kusvika pafudzi. Bata kwenguva pfupi uye shandura rwonzi riri pedo nemuviri, sezvinoitwa mumutsetse wenguva dzose. Pasira ruoko ruoko rurefu. Dzokorora kwemaminitsi makumi matatu pahuni imwe neimwe.
Reps / Sets / Dur Duration : 60 seconds
Dzokorora dunhu, uchiita zvinofamba kune rimwe divi, nokuda kwekufamba kwemaunilateral
8 - Rwendo Rwendo - Ramba Uchienda nepamusoro Pepa Press
Nzira yekuita sei: Bata zvigadziko pamapfudzi uye tungamira padanho rakakura kana kuti chikwata netsoka rorudyi. Simudza bhegi roruboshwe sezvaunoisa zvidzoro kumusoro. Tora pasi uye utore gumbo rakarurama kumashure mutsva, zvichideredza zvisikwa. Sezvaunofambira mberi nerutsoka rworudyi, chengetedza zviyero zvakare kumapfudzi uye dzokorora kwemaawa 30-60 kurudyi. Ita basa iri kuruboshwe panguva yedunhu 2.
Reps / Sets / Duration : 30-60 seconds
9 - Goblet Squat neRotation
Nzira yekuita sei : Bata mutoro wakaremera kana kettlebell (kusarudza) mukati mavo mavoko maviri pachifuva. Akadzika kusvika mumvura yakadzika, achiuya nemakumbo mukati memakumbo. Apo iwe wakasimuka, tora uremu hwepamusoro uye tenderera kune kurudyi, pivhiri pamakumbo maviri. Pasi uye dzokorora 30-60 kushandura kushandura kurudyi uye kuruboshwe.
Reps / Sets / Duration : 30-60 seconds
10 - Gare gare Gadzirai nekuchinja
Nzira Yei : Simira nemaoko akotama pamberi pako, matende anotarisana. Shandurai mapurisa kubva kune rumwe rutivi uye musimudza maoko muchikwiriso chekusimudza ruoko mushure mekusimudza, kuisa zviyero pasi zvishoma sekuti uri kudururira kubva mumvura yemvura. Pasi uye dzokorora kwemaawa 30-60.
Reps / Sets / Duration : 30-60 seconds
Dzokorora dunhu, uchiita zvinofamba kune rimwe divi, nokuda kwekufamba kwemaunilateral
11 - Biceps Dunhu - Makuru eScat Hammer Curls
Nzira yekuita sei : Tora makumbo akareba, zvigunwe kunze kwekona kadiki, zviyero muruoko rumwe nerumwe nemichindwe zvinotarisana. Pasi kusvika muchikwata, zvakaderera sezvaunogona kuenda, kuchengeta mabvi maererano neminwe. Dhinda uchishandisa zvitsitsinho kuti umire paunenge uchivhara zviremba muchirongwa chenyundo. Pasi uye dzokorora kwemaawa 30-60.
Reps / Sets / Duration : 30-60 seconds
12 - Kufamba Mapungi neBiceps Curls
Nzira Yei : Nezvamakumbo pamwe chete, fambidzana nemakumbo erudyi muchipinda uye chengetedza zviyero kusvika mu bicep curl. Ita rutsoka rworuboshwe mberi, kuderedza zvisikwa, wozofambisa rutsoka runopinda mukati mumiriri, zvakare kugadzirisa zviyero. Ramba uchichinja makumbo uye kuvhara zviyero zvemaawa 30-60.
Reps / Sets / Duration : 30-60 seconds
13 - Kuisa Makumbo
Nzira Yokuti : Gara pane imwe nhanho kana bhenchi uye ubatisise mutoro wakaremara muruoko rworuboshwe, muromo unotungidzirwa mukati mukati mehudyu. Bvumidza bicep kuti ureruke uremu kusvika pamapfudzi. Pasi uye dzokorora kwemaminitsi makumi matatu tisati tashandura mapande.
Reps / Sets / Dur Duration : 60 seconds
Dzokorora dunhu, uchiita zvinofamba kune rimwe divi, nokuda kwekufamba kwemaunilateral
14 - Triceps Dunhu - Kutakura Migwagwa Kuti Uite Triceps Pushups
Nzira Yei: Squat kusvika pasi uye famba maoko ako kusvikira iwe uri mupuranga, uchiisa mavoko ako kuitira kuti vatungamiri uye zvigunwe zvigunhire mumakumbo matatu. Bend the elbows mu triceps pushup (mabvi pasi pasi kugadziriswa). Famba maoko udzokere kune squat uye umire. Wedzera kukwira pamagumo nokuda kwekuwedzera. Dzokorora kwemasekondi 30-60.
Reps / Sets / Duration : 30-60 seconds
15 - Core Kickbacks
Nzira Yei : Muhomwe yepamusoro, makumbo akafara, tora uremu mune rumwe rutivi. Uyai nehokeri kumusoro kwechitsiko uye tambanudza ruoko rwedu mukunonoka. Dzokorora zvikwereti paunenge uine nzvimbo yepangi panzvimbo imwechete 30-60 seconds. Dropira rimwe ibvi pasi pasi kuti uchinje kana zvichidikanwa. Ita kune rumwe rutivi panguva yedunhu rinotevera.
Reps / Sets / Duration : 30-60 seconds
16 - Dhipfupa neJogi Extensions
Nzira Yei : Gara pane imwe nhanho kana chigaro, maoko ari pedyo nehudyu, mabvi akagadzika. Bvisai danho racho uye pfugamai makumbo mudimbu. Sezvaunosimudza, tambanudza rutsoka rworudyi, usvike kune zvigunwe neruoko rwako rworuboshwe. Pasi uye dzokorora kune rimwe divi, kushandura mativi emasekondi 30-60
Reps / Sets / Duration : 30-60 seconds
Dzokorora dunhu, uchiita zvinofamba kune rimwe divi, nokuda kwekufamba kwemaunilateral.