Iwe unoziva kuti kurovedza muviri kunofanirwa kana uri kuedza kupisa mafuta uye kurasikirwa nemutoro uye iwe unoziva zvakare kuti cardio inokosha huru yekuita izvozvo zviitike.
Chinhu chikuru pamusoro pe cardio ndechokuti kune zvakawanda zvakasarudzwa. Kukwanisa kuita mabasa akasiyana pane zvakasiyana-siyana zvehutano zvinoreva kuti une nzira dzakawanda dzekuita kuti mwoyo wako ude uye upise makori.
Imwe yevaya ndiyo yakadzika yokudzidzira nguva yekudzidzisa (HIIT).
HIIT workouts yakaratidza kuti inobatsira muviri wako kupisa makoriki akawanda munguva shoma. Kunyange zviri nani, kana iwe ukashanda zvakaoma, iwe unowana mushure mokunge uchinge wapera . Muviri wako unopisa kunyange makoriki akawanda mushure mekuvhima kuti utsire urongwa hwako kuhutano.
Chimwe chikomborero chikuru chekudzidzisa kweHIIT ndechokuti pane nzira dzakawanda dzekuzviita, unogona kuita HIIT yakasiyana-siyana yekuvhima kwevhiki vhiki uye usadzokorora imwechete.
HIIT Basics
HIIT workouts yakagadzirirwa kukurudzira kumira kwako, kukubvisa zvakanaka kubva munzvimbo yako yekunyaradza kwenguva pfupi. Paunenge uchigadzira HIIT kushanda, chinangwa chako chinofanira kuva pane zvinhu zvina zvinokosha: Nguva, nguva, simba, uye nguva yakareba yekudzoka.
Kazhinji, nguva yebasa inofanira kunge iri pakati pemaminitsi mashanu kusvika pamaminitsi makumi matanhatu painopera iyo inenge 80 muzana kusvika 95 muzana yepamusoro yepamusoro yemhepo kana iwe uri kushandisa chinangwa chekushaya mwoyo kwemahara , kana pamusoro peDanho 9-10 paChirongwa Chinojekeswa Chinoonekwa iyo inozivikanwawo sezinga rako rekuona kushingaira (RPE).
Kusvikira rini iwe unorara pakati pezvenguva kunotsamira pahutano hwako uye zvinangwa.
An advanced exerciser uyo anoda chinetso angave ane 2: 1 anoshandisa kuvhara chiyero. Izvozvo zvinoreva kuti zororo rose rakapfupi kudarika basa rakagadzirirwa-sekuita maminitsi gumi nemaminitsi makumi matatu nemakumi mashanu zvichizorora.
Nokuda kwekudzidzira zvakanyanya, chiyero chinogona kuva 1: 2, kushanda zvakaoma kwemasekondi makumi matatu, kuteverwa neminiti imwe yekuzorora.
Iwe unogonawo kuchengetedza nguva dzese dzakasiyana zvakafanana nekupindirana kwebasa.
Nezvose izvi mupfungwa, kune 5 zvakasiyana-siyana HIIT kushandiswa pasi apa izvo zvinokodzera chero chekushandisa. Asi, usati watanga, iwe unoda kuchengeta zvinhu zvishoma mupfungwa.
HIIT Precautions
Kunyange zvazvo zvikomborero zvekudzidzisa kweHIIT zvakawanda, pane zvimwe zvisingakanganisi zvekudzidzisa uku. Kushanda pamusorosoro wakasimba haunzwisisiki, kunyanya kune vanotanga, uye kuita zvakakosha , kukwirira kwakanyanya, sekuita kweimwe plyometrics inoratidzwa mukushanda, kunogona kukuvadza kana muviri wako usina kugadzirira ivo.
Iwe unofanirwa kuva nemavhiki mashomanana ekudzidzira pasi pechikwama chako usati waedza zvakanyanyisa kushanda uye iva nechokwadi chokuti unoita zvinotevera:
- Kunyatsodziya-up musati maita basa . Izvi zvinobatsira kuti pfungwa dzako nemuviri wako zvigadzirire kubatevedza uye kubatsira kudzivirira pakusakuvara.
- Chengetedza simba rako . Iko pfungwa ndeyokushanda zvakasimba sekukwanisa kwako kwezvenguva dzakataurwa. Zvakajairika kuti ufuridzike uye dzimwe nguva dzinovakirana kune umwe neumwe kuitira kuti, pamagumo, muviri wako unoshuva oksijeni. Kana iwe uchinzwa zvakanyanya, tora nguva yakawedzerwa yekudzosa. Mushure memamwe maitiro, iwe uchaziva kuti iwe unogona kukwira sei muviri wako kure.
- Dzoka chero chinhu chipi nechipi chinofamba chinokonzera kurwadziwa kana kusagadzikana . Inzwa wakasununguka kubatsiridzira maitiro kana vamwe vasingakubatsiri.
- Ingoita HIIT kushanda 1-2 nguva pavhiki kuti urege kudzivirira , kukuvara, kana kupisa.
- Kuguma nechitonhora pasi uye kutambanudza .
Workout 1: HIIT Low Impact
Ikokutanga kweHIIT Workout ndeyako kana iwe uchida kuchinja kwemukati kwehutano hwekudzidzisa kwemazuva. Hapana kusvetuka pano, saka sarudza iyi kana iwe uchida kudzika muHIIT kudzidzisa neanowedzera kuwedzera kwekuwedzera.
Zvishandiso Zvinodiwa
Mushonga wemakwenzi (4-10 lbs)
How To
- Kushamwaridzana nemaminitsi mashanu e cardio.
- Ita basa rimwe nerimwe kusvikira kumasekondi makumi matanhatu.
- Wedzera kuwedzera kuburikidza nekushandisa mishonga yakaremara bhora, kuwedzera mararamiro ako kana, kana uchida, uwedzere kumhanyira kumazviito.
- Zorora kwenguva yakareba kana iwe uchinzwa usina kunetseka.
| Nguva | Dzidzira | RPE |
|---|---|---|
| 5 Min | Dziisa | Kushanda kusvika kuNhanho 5 |
| 1 min | Knee inokwidza neine bhora: Bata bhora pamusoro uye simudza rimwe bvi, uchidzungira bhora pasi kuti ubate mabvi. Dzokorora, kushandura mativi emasekondi makumi matanhatu. | Kushanda kusvika kuDhigiri -8 |
| 30 sec | Hora kubata kana kufamba panzvimbo | Nhamba 5 |
| 1 min | Med ball lunge nezvigunwe zvigunwe: Rutsoka rworutsoka rwunodzokera kune imwe mhedziso yakananga-mhanya, med ball kumusoro, kukanda rutsoka rworudyi apo iwe unounza med ball kumuromo. Dzokorora kwemaminitsi makumi matatu uye shandura mapande. | Nhamba 6-7 |
| 30 sec | Hora kubata kana kufamba panzvimbo | Nhamba 5 |
| 1 min | Med ball bhokisi rakaputika: Tanga kuenda kune rumwe rutivi iwe uchikomberedza bhiri med kana uremu pamusoro pemusoro uye kune rumwe rutivi. Dzokorora shure apo iwe unopindazve. Chiremera chinofanira enda pamusoro apo iwe unofamba uchienda mberi kana iwe uchidzoka shure. Dzokorora kwemaminitsi makumi matatu kumativi ose. | Nhamba 7 |
| 30 sec | Hora kubata kana kufamba panzvimbo | Nhamba 5 |
| 1 min | Med ibhola squat uye kusvetuka: Bata bhora yemadhora uye uende kunze kune rumwe rutivi muchikwereti paunenge uchidzunga bhora pakati pemabvi. Dzokera shure, uchidzungira bhora kumusoro. Dzokorora, kushandura mativi emasekondi makumi matanhatu. | Nhamba 7-8 |
| 30 sec | Hora kubata kana kufamba panzvimbo | Nhamba 5 |
| 1 min | Squat rinokomba: Squat zvakaderera sezvaunokwanisa uye, apo iwe unomira, tora nejoko rorudyi. Dzokorora kuruboshwe uye rumwe rutivi kumativi makumi matanhatu nemasekondi. | Nhamba 8 |
| 30 sec | Hora kubata kana kufamba panzvimbo | Nhamba 5 |
| 1 min | Kuderera kunokwidza jacks nemaoko epamusoro : Endai kune kurudyi muchikomberedza maoko muchimusoro. Dendererai maoko imwe nzira sezvaunotendeuka uye uende kuruboshwe. Nzvimbo dzakasiyana-shanya nekukurumidza sezvaunokwanisa kana uchikomberedza maoko sezvo uri kutora muraraungu. Dzokorora kwemasekondi 60. | Nhamba 8 |
| 30 sec | Hora kubata kana kufamba panzvimbo | Nhamba 5 |
| 1 min | Mheto yechipfuva inokwidza nekumhanya jack zvombo: Squat uye simudza rutsoka rworudyi rwakananga kudivi paunenge uchitenderera maoko kumusoro kana jack jump. Pasi pedo mujasi, kupoteredza maoko uye kudzokorora, kushandura makumbo kwemasekondi makumi matanhatu. | Nhamba 8 |
| 30 sec | Hora kubata kana kufamba panzvimbo | Nhamba 5 |
| 1 min | Knee smash: Nesimba kumusoro, uremu pahudyu rokurudyi, uya nemabvi ari kuruboshwe uchikwevera maoko. Pasi uye dzokorora, kufamba nekukurumidza sezvaungagona kwemasekondi makumi matatu kumativi ose. | Nhamba 8 |
| 30 sec | Hora kubata kana kufamba panzvimbo | Nhamba 5 |
| 1 min | Puddlejumpers: Tora danho guru kune kurudyi kuunza maoko kunze. Enda kune rumwe rutivi uye ramba uchienda, nekukurumidza, pasi, uye zvakakura sezvaunokwanisa. Dzokorora kwemasekondi 60. | Nhamba 8 |
| 5 min | Kunonoka pane imwe nguva iri nyore | Nhamba 4 |
| Workout Time: Miniti 23 | ||
Workout 2: HIIT Tabata Workout
Kana iwe uchida chimwe chinhu chifupi uye chakasimba, Tabata Training inosarudzo yakanaka. Mumaminetsi makumi maviri chete, unogona kurova simba rako rose, kusanganisira yako aerobic system uye yako anaerobic system .
Nokushanda zvakasimba sekukwanisa kwako kwekanguva, iwe unovaka chikwereti chemhepo chekuti inoda muviri wako kupisa makoriri akawanda kuti uwane.
Nokuda kweTabata Kudzidzira, sarudza maitiro ekukwirira kwepamusoro uye uite kwemasekondi makumi maviri. Zorora zvegumi uye dzozodzokorora kumwechete kana kuita kumwe kusimuka. Iwe unodzokorora izvi hupfumbamwe kwemaminitsi mana.
Kuita kuti basa rako rive nyore, edza timer yakafanana neTabata Pro App.
How To
- Pamusoro peTabata imwe neimwe, iwe uchatora maitiro maviri akasiyana-siyana, uchiita umwe neumwe kwemasekondi makumi maviri uye wozorora kwemasvondo gumi.
- Izvo zvakanyanya kuwedzerwa, saka uchazviwana zvinowedzera kana uchiwana kusvika kumagumo eTabata. Izvozvo zvinowanzoitika, asi kana iwe uchinzwawo uchifambisa, ivai vakasununguka kutora nguva yakazorora.
- Famba-famba kana kufamba panzvimbo kuti udzore pakati peTabata imwe neimwe uye ugopedzisira uchitonhora-pasi uye kutambanudza.
| Nguva | Dzidzira | RPE |
| 5 min | Dziisa | 5 |
| Tabata 1 | ||
| 20 sec | Pamberi pamba nekukona Kwakarurama Side / Zororo 10 Masekondi: Enderera mberi nejoko rorudyi uye wobva wadzosa pasi, udzokere zvakare muchengeti wakadzika nejoko roruboshwe uye uchibata pasi kana uchikwanisa. | 6 |
| 20 sec | Murwi wejeri anosvetuka / Zororo 10 Masekondi: Maoko mushure memusoro, kuderera mu squat zvakaderera sezvaunogona. Ita sepamusoro sezvaunogona uye uende nemabvi apfava mu squat. | 7 |
| Dzokorora 6 dzimwe nguva, kushandura maitiro | ||
| Zororo 1 Minute - Tabata 2 | ||
| 20 sec | Burpees / Rest 10 maminitsi: Squat uye isa maoko pasi pasi pamakumbo. Isa kana kutsika tsoka kumapuranga. Isa kana kutsika tsoka mukati, simuka uye svetuka (kusarudza). | 8 |
| 20 sec | Bhuku Jumping Jacks / Zororo 10 Masekondi: Batisisa bhande rinopikisa nemaoko anenge mamita maviri kubva kumusoro. Ita jack rinokwakuka, ruchikwira makumbo akareba uchikwevera boka richidzika kumakungwa. | 8 |
| Dzokorora 6 dzimwe nguva, kushandura maitiro | ||
| Zororo 1 Minute - Tabata 3 | ||
| 20 sec | Lunge jumps Kwakarurama Side / Zororo 10 Masekonzi: Tanga munzvimbo yakamira uye udzike zvakakwirira sezvaunogona, zvakare zvakare uende kune imwe nzvimbo nechemberi imwe chete mberi. | 7 |
| 20 sec | Masikati mabheji / Zororo Zemasekonzi gumi nemanomwe: Jogo munzvimbo, achiisa mabvi kuti awedzere mazinga. | 7 |
| Dzokorora 6 dzimwe nguva, kushandura maitiro | ||
| 5 min | Kurara pasi uye kutambanudza | 4 |
| Nguva Yese Yokubata Nguva - Maminitsi 25 | ||
Workout 3: HIIT 40/20
Imwe nzira yekushandura Tabata Kudzidzira mune chimwe chinhu chitsva ndiko kushandura nguva. Mune basa iri re 40/20, unosarudza zvakasimba zvekuita basa uye unozviita kwemaminitsi makumi mana, uchizorora makumi maviri. Iwe unodzokorora izvozvo, kana kuita basa rimwe chete kana rimwe rakasiyana naro kwemaminitsi mana.
Muchikoro ichi, zvakare zvakare iwe unoshandura mamwe maitiro ekudzivirira rimwe nerimwe. Izvozvo zvinoita kuti kushanda kwakanyanyisa kufadza panzvimbo yekuva nechinangwa chekuita muviri.
Inzwa wakasununguka kubatsiridzira maitiro kana izvi zvisingashandi kwauri.
How To
- Ita basa rimwe nerimwe kwemaminitsi makumi mana, uchizorora kwemaminitsi makumi maviri.
- Tora 1 miniti yekuzorora zvakasimba pakati pematombo, zvimwe kana uchida.
- Dzokai chero maitiro api anokonzera kurwadziwa kana kusagadzikana.
- Iva nechokwadi chekuguma nechinotonhora pasi uye kutambanudza.
| Nguva | Kudzidzira / Kubvisa 1 | RPE |
|---|---|---|
| 5 min | Kushamwaridzana pane nyore nyore-kuenzanisa | 4-5 |
| 40 sec | Kusvetuka kwenguva refu / Zororo Masekondi makumi maviri: Nemakumbo pamwe chete, pfugama mabvi, uye svetuka mberi sezvaunogona, uchidzika mu squat. Dzoka uye dzokorora. | 7-9 |
| 40 sec | Kutakura Zvokudya / Zororo Masvondo makumi maviri: Squat uye famba mawoko muipuranga (mabvi pasi kuti uchinje). Ita unhu (zvichida), zvino famba maoko udzoke uye umire. Wedzera kumira kwekuwedzera. | 7-9 |
| Dzokorora, kushandura maitiro | ||
| Zorora 1 minute - Block 2 | ||
| 40 sec | Plyo lunges / Rest Rest 20 seconds: Tanga munzvimbo yakakonzera uye svetuka, kushandura tsoka mumhepo nekusvika mune imwe mhiri kune rumwe rutivi mberi. | 7-9 |
| 40 sec | Rutivi kune rumwe rutivi runyararo / Zororo Masekondi makumi maviri: Pivotera muviri kurudyi paunotora gumbo roruboshwe kuti udzokere mune imwe nzvimbo uye uise ruoko rworuboshwe rwakananga. Dzokera kutanga uye udzoke kune rumwe rutivi. Wedzera kumira kwekuwedzera. | 7-9 |
| Dzokorora, kushandura maitiro | ||
| Zorora 1 miniti - Block 3 | ||
| 40 sec | Ramba Ups / Rest 20 seconds: Mira pamberi pomubhedha wako uye squat kusvika pasi. Gara pamubhedha uye udzoke shure. Uchishandisa kuwedzera, pfugurudza, simira uye wobva wawedzera kana iwe uchida. | 7-9 |
| 40 sec | Masikati mabheji / Zororo Zemasekondi makumi maviri: Kubhururuka munzvimbo, kuisa mabvi kuti awedzere mazinga. | 7-9 |
| Dzokorora, kushandura maitiro | ||
| Zorora 1 minute - Block 4 | ||
| 40 sec | Plyo jacks / Zororo 20 seconds - Izvi zvakafanana nejoko rinokurumidza kuputika. Ita tsoka kumativi akadzika pasi uye udzoke zvakare pamwe chete uchifamba-famba maoko. | 7-9 |
| 40 sec | Kupinda kweGomo / Zororo Masekondi makumi maviri - Endai pasi mubato repangi, maoko pasi pemapfudzi uye mhanya nemabvi mukati uye kunze nokukurumidza sezvaunokwanisa. | 7-9 |
| Dzokorora, kushandura maitiro | ||
| 5 min | Kunonoka pane imwe nyore kufamba uye kutambanudza | 3-4 |
| Nguva Yese Yokubata Nguva: Maminitsi makumi matatu | ||
Workout 4: HIIT - High Intensity Circuit Training
Kunyange zvazvo kushandiswa kwepakutanga kwaiva kese cardio, imwe nzira yekudzikisa kuwedzera kwacho apo kuwana muviri wekuita muviri wakakwana uri nepamusoro-soro rekudzidzira dunhu .
Nekuita basa iri, iwe uchaita mutsara wemakemikari masimba maitiro anogadzirirwa kushanda mazana emapoka evanhu mushure mokuchengeta kutengesa kwemwoyo kwakakwirira.
Zvishandiso Zvinodiwa
Dumbbells dzakasiyana, kettlebell (unogona kushandisa dumbbell kana usina kettlebell).
How To
- Tanga nekudziya uye wotama kuburikidza nekurovedza, imwe pashure peimwe, ine nguva shoma shoma pakati.
- Pfungwa iyi ndeyekuti kuchengetedza mwoyo wepamusoro kuwedzere nekupfupisa nguva dzese, asi tora nguva yakawedzerwa kana iwe uchinzwa uchifema.
- Ita imwe neimwe kufamba kwemasekondi 30-60 uye ipedze nechitonhora-pasi.
| Nguva | Basa | RPE |
| 5 min | Dziisa: Cardio | 4 |
| 1 min | Squat press: Kubata zvisikwa pamapfudzi, zvinyoro zvishoma sezvaunokwanisa. Sezvaunomira, chengetedza zvigadzirwa zvepamusoro. | 7-9 |
| 1 min | Lunge mitsetse: Kuisa zviyereso, tora rutsoka rworudyi kumashure mutsara wakaderera, svetuka mberi ne flat flat pack uye uise zviyero kumusoro. Dzokera shure uye dzokorora kune rumwe rutivi. | 7-9 |
| 1 min | Gumbo guru rine med ball squeeze: Bata bhora kana kuti uremu uye utore tsoka dzakapetana, zvigunwe pamakona. Shingai uye shingai bhora re med med uye uchengetedze kuwanda kwakafanana kwekumanikidzwa kwaro sezvaunofunga 4 squat jumps. Ita 4 squats yenguva dzose uye ramba uchichinjana pakati pokukwira squats uye nguva dzose squats. | 7-9 |
| 1 min | Wakawanda maziso akavhara: Tora makumbo akafara, zvigunwe zvakabuda paakona uye zvibate zviyereso nemichindwe zvinotarisana nazvo. Squat zvakaderera sezvaunogona uye simira, kuvhara zviyero. Iwe unogona kukwira tsoka mukati uye kunze kuti uwedzere kuwedzera. | 7-9 |
| 1 min | Golet squat nekutenderera: Bata mutoro wakaremera kana kettlebell uye sarat, kutora zvidzitiro mukati memabvi. Sezvaunofungidzira, shanduka kurudyi, kuomesa uremu hwepamusoro. Dzokorora kune rumwe rutivi. | 7-9 |
| 1 min | Iron cross squat: Kuisa zvigadziko pamberi pezvitunha, simudza zvigadziko zvakananga kumusoro, wozozviendesa kumativi. Sezvaunounza zviyero pasi, pinda mu squat. Mira uye dzokorora. | 7-9 |
| 1 min | Kufa kune mamwe mabhii nepamusoro pemakungwa: Bata zvigadziko uye, nechepamusoro shure, udzike mukati mokufa. Sezvaunomira, tora zviyero zvepamusoro uye, uchizvichengeta ipapo, ita sarudzo yakatarisana negumbo rimwe nerimwe. | 7-9 |
| 1 min | Pamberi kukamba ne triceps extension: Bata uremu nemaoko maviri, zvikombe zvakakotama uye uremu mushure memusoro. Ruramisa maoko sezvaunoita pamberi pechigamba nemakumbo akanaka. Pasi uye dzokorora kuruboshwe. | 7-9 |
| 1 min | Squat curl press: Batisisa zvigadziko uye simira mumamiriro akakomberedzwa, rimwe rutsoka masendimita masere shure kweimwe rutsoka. Squat yose kusvika pasi, chengetedza zviyero uye wovhara zviyero apo iwe unomira. Dzokorora kwemaminitsi makumi matatu kumativi ose. | 7-9 |
| 1 min | Pamusoro squat: Bata zvigadziko zvishoma uye utore ruoko rumwe chete, uchichengeta imwe ruoko pasi. Kutarisa kumusoro kune uremu uye kuchengeta bhokwe rakanamirwa, kuderera mu squat. Mira uye dzokorora kwemaminitsi makumi matatu uye shandisa zvese. | 7-9 |
| 5 min | Kurara pasi uye kutambanudza | 3-4 |
| Nguva Yese Yokubata Nguva: Maminitsi 20 | ||
Workout 5: HIIT - Muviri Weight Circuit Workout
Pakupedzisira asi kwete zvishoma ndezvokushanda kwakadzika muviri, muviri wekudzikisa muviri uko haudi nzvimbo yakawanda kana zvigadzirwa.
Nemhaka yeiyo, simba racho rinogona kuva rakaderera pane mamwe maitiro, saka unofanira kushanda zvakaoma kuti utore mwoyo wako. Kune nzira shomanana dzokuita izvi:
- Wedzera huwandu hwakawanda hwekufamba. Iyo yakakura hurukuro, inowedzera zvakanyanya. Saka, taura iwe uri kuita Line Tap exercise pasi apa. Kuti uite kuti uwedzere zvakanyanya, svetera zvakaderera sezvaunokwanisa.
- Wedzera hukuru hukuru hwesimba. Kurwisana kwehondo, kufanana nemakwikwi makuru kana kuvasimudza kumusoro, kunogona kupa zvakanyanya kushanda kune chero basa.
- Wedzera kuwedzera kwemafambiro. Imwe nzira yekuita zvinhu zvakaoma ndeyekuwedzera kumhanyira kune zvidzidzo. Somuenzaniso, paunenge uchiita Knee Smashes kana Simira Crossover Crunches, wedzera kuwedzera kukura.
How To
- Zvichidzimara uye wozoita rimwe nerimwe rinoshandisa rimwe shure kwechimwe uye nekuzorora kwenguva pfupi pakati.
- Ita imwe neimwe kufamba kwemaminitsi makumi matatu nemakumi matanhatu, kuputsa chero basa ripi rinokonzera kurwadziwa kana kusagadzikana.
- Dzokorora dunhu kamwe chete kana kakawanda sezvaunoda, kupedzisa nechinotonhora pasi uye kutambanudza.
| Nguva | Basa | RPE |
| 5 min | Warm-up: Cardio | 4 |
| 1 min | Burpe squat: Tanga muhomwe yeplanje uye svetera tsoka kumakumbo akareba squat, maoko. Pasi, svetura tsoka udzoke. | 7-8 |
| 1 min | Pushup kumapuranga emumativi: Pakugadzirisa nzvimbo, pamabvi kana kuti zvigunwe, zvideredze muputi. Sezvaunosundira kumashure, shandura muviri kurudyi, kutora ruoko rworudyi rwakananga mudivi redivi. Dzorera shure uye dzokorora kune rimwe divi. | 7-8 |
| 1 min | Dhidziro nemakumbo ekuwedzera: Patsika kana bhenji, pinda mudimbu uye, sezvaunosundira kumusoro, ruramisa gumbo rorudyi uye usvike kuruboshwe kurudyi. Pasi uye dzokorora, dzimwe nhengo. | 7-8 |
| 1 min | Vanokwira mugomo: Mune chinzvimbo chekusimudzira, rambai makumbo mukati uye kunze nokukurumidza sezvaunogona. | 7-8 |
| 1 min | Line Taps: Isa mutoro pasi pano sechiratidzo uye tanga kune rumwe rutivi rwehutano. Squat, kubata pasi uye obva wanyura kune rumwe rutivi rwehutoro, kubata uye kubata pasi. | 7-8 |
| 1 min | Knee inoputika: Nezviso zvepamusoro, kuremera pamakumbo akanaka, bvisa bhoto roruboshwe apo uchikwevera maoko. Pasi uye dzokorora, kunyatsoshandisa muviri wepamusoro uye nheyo. | 7-8 |
| 1 min | Lunge kusvika: Tungamira mberi uende kunzvimbo yakatarisana uye shandisa minwe pasi. Kurumidza kudzoka shure uye wozodzokorora kune rimwe divi, uchifambira nokukurumidza sezvinobvira. | 7-8 |
| 1 min | Kumira kwepaspas crunches: Ne maoko mushure musoro, shandura uremu kurudyi. Uya nemabvi akasara kumusoro uye mumuviri, uchingobata mabvi nerutivi rwakarurama. Dzokorora kwemaminitsi makumi matatu kumativi ose. | 7-8 |
| 1 min | Vatasvi vematombo: Ava vakaita sevanokwira makomo, asi iwe unotakura mabvi kunze kumativi ose uchivaendesa kumakumbo. Shanya nekukurumidza sezvaunokwanisa. | 7-8 |
| 1 min | Hip inosimudza nemakumbo kusimudza: Nyarara pamakona ako zororo pamusana wepamberi uye chiuno, nehudyu yakanyongedzwa. Simudza mahudyu, uchengetedze mabvi pasi. Iye zvino simudza rutsoka rwepamusoro paunotora ruoko rwakananga kumusoro. Pasi uye dzokorora kwemaminitsi makumi matatu ozoshandura mashure. | 7-8 |
| 5 min | Kurara pasi uye kutambanudza. | 7-8 |
| Nguva Yese Yokubata Nguva: Maminitsi 20 | ||