Iwe wakabatikana kubasa? Zviri nyore kunzwa saizvozvo, kunyanya kana uri kuedza kutevera mirayiridzo yekushandisa, iyo inoratidzira awa nezuva mazuva mazhinji evhiki. Zvisinei, nyanzvi dzakawana kuti kushanda kwenguva pfupi, maviri kana matatu miniti yekushanda kwemasikati pazuva, somuenzaniso, inogona kunge yakakosha sekushanda kwenguva refu. Chinokosha ndechokuisa pfungwa pahukuru uye kushandisa nguva yako nekuchenjera.
Saka unowedzera sei kushingaira kubasa rako? Edza kuita zvinhu zvakakosha zvakadai sekukwira, kutamba tambo kana plyometrics . Kana kukwirira-kusimba hakusi chinhu chako, iwe unogona zvachose kuwana basa rakakura nechepasi masimba ekuvhiya . Chinokosha ndechokuti chiedza chinokonzera kushanda kweboka rimwe chete remasumbu kana, kana uri kuita pasi pachomoto cardio, nekukurumidza, uye mararamiro ekufambisa zvechokwadi zvichaita kuti mwoyo wako uwedzere.
Muenzaniso wekushanda uri pasi apa unopa mavara akasiyana-siyana emagariro e-cardio uye simba kuti uwane zvakanakisisa kubva mune zvekushandisa nguva. Yeuka, nhamba yekoriori yaunopisa inobva pane zvimwe zvinhu zvakadai sezera rako, uremu, hutano hwehuviri, huwandu hwehuwandu hwepamusoro uye nezvimwe, saka zvingave zvisingave zana zana makoriori kune munhu mumwe nomumwe.
Imwe imwe pfungwa: Idziya-inosva mumabasa aya mafupi uye iwe ungada nguva yakawanda kuti muviri wako wagadzirire kuita zvekudzidzira kuti urege kukuvara . Inzwa wakasununguka kuwedzera nguva yakashambidzika uye usakanganwa kupora pasi uye kutambanudza mushure mekuita basa rimwe nerimwe.
10-Minute Cardio Blast
Kuti uwane zvakanakisisa pamaminitsi gumi ekushanda, iwe unoda kushanda zvakaoma. Iva nechokwadi chekuti unotonhora usati wasvika pakuita basa guru uye kuita basa rega rega sekuoma uye nekukurumidza sezvaunogona, kuchengeta fomu yakanaka. Edza izvi zvidzidzo zvemaminiti gumi emoto.
- Maminitsi 1 - Kurumidza kufamba kana kufamba panzvimbo
- Maminitsi 1 - Chiedza chechiedza chiri panzvimbo kana kunze, kutambanudza maoko nekudzika
- Maminitsi 1 - Jumping jacks
- Masekondi makumi matatu - Makumbo makuru - svetuka mberi, uchitsika nemakumbo ose, tendeuka udzokere shure
- 30 seconds - Jog munzvimbo
- 30 seconds - Long jumps
- 30 seconds - March munzvimbo
- 30 seconds - Burpees
- 30 seconds - Mountain climbers
- 30 seconds - March munzvimbo
- 30 seconds - Burpees
- 30 seconds - March munzvimbo
- 30 seconds - Jog munzvimbo
- Maminitsi 1 min Squat anosvetuka
- Maminitsi 1 - Kufamba kunononoka munzvimbo kunotonhora pasi
10-Minute Sprint HIIT Kudzidzira
Kumhanya kune rimwe basa rinogona kupisa makoriro uye, kana iwe uine maminitsi gumi chete, unogona kupisa makoriyori akawanda nekuedza zvishoma kudzidzisa kwemazuva ekudzidzira . Izvi zvinosanganisira nguva shoma shoma inowedzera zvishoma nezvishoma kusvikira, pakuguma kwekuvhima, iwe unenge uri mune-sprint yose. Usada kumhanya? Edzai makomo achidzokorora kana kukurumidza kufamba panzvimbo.
- Maminitsi 1 - Kurumidza kufamba kana kufamba panzvimbo
- 1 miniti - Tanga jog chiedza kuti muviri wako uwedzere kupisa
- 1 miniti - High Knee Jogs - Jog, kusimudza mabvi ako kumusoro kusvika kumativi ose-chiuno-level
- 30 masekondi - Wedzera kasi yako kuitira kuti iwe uri kumativi ose Nhamba 6-7 pamusoro peizvi Inowanikwa Kuwedzerwa Scale
- 30 seconds - Jog kana kufamba
- 30 masekondi - Zvino mhanya kumutambo 8 pa PE Scale
- 30 seconds - Jog kana kufamba
- Masekondi 30 - Thanya nekukurumidza kupfuura nguva yako yekupedzisira yekushanda
- 30 seconds - Jog kana kufamba
- Masekondi 30 - Famba nenzira imwe chete kana kukurumidza kupfuura nguva yapfuura
- 30 seconds - Jog kana kufamba
- Maminitsi 1 - Sprint nokukurumidza sezvaunogona, zvose kunze
- Maminitsi 1 - Slow Jog
- Maminitsi 1 - Famba kunotonhora pasi
Zvimwe
10-Minute Jumprope Circuit Workout
Kutamba tambo inzira yakanaka yekupisa makoriri akawanda, asi zvakaoma zvikuru kutamba rambo nguva dzose kunyange kwemaminetsi mashomanana, kunyanya kana iwe uri kunze kwekuita. Ndinoda kuita zvenguva, kusvetuka tambo kwemainenge makumi matatu kana masere masikati uye zvino kumhanya kana kufamba kune imwe nzvimbo pakati pekukwira. Iko kunopa muviri wako zvishoma zvishoma apo uchiri kupisa mega makoriyori.
- Maminitsi 1 - Simuka kufamba kana kufamba uchienda kunopisa
- Maminitsi 1 - Chiedza chechiedza panzvimbo chinotamisa maoko nekudzika
- 30 seconds - Jump rope
- 30 seconds - Jog kana kufamba munzvimbo
- 30 seconds - Jump rope
- 30 seconds - Jog kana kufamba munzvimbo
- 30 seconds - Jump rope
- 30 seconds - Jog kana kufamba munzvimbo
- 30 seconds - Jump rope
- 30 seconds - Jog kana kufamba munzvimbo
- 30 seconds - Jump rope
- 30 seconds - Jog kana kufamba munzvimbo
- 1 miniti - Jump rope nekukurumidza sezvaungagona
- Maminitsi 1 - Jog kana kufamba munzvimbo
- Maminitsi 1 - Famba kunotonhora pasi
10-Minute Low Impact Workout
Iwe haufaniri kumhanya, kusvitsa, kutamba uye kuruka kana uchida kuwana kubasa kukuru. Kune matanho ekudzidzira kukuru iwe unogona kuita izvo zvisingarevi kusvetuka zvachose, zvakadai semamwe emitambo yakanyorwa pasi apa. Edza izvi zvinofamba, zvichienda nokukurumidza sezvaunokwanisa uye kuwana hukuru hwakakura hwekufamba iwe unogona kukwanisa kukura koriori.
- Maminitsi 1 - Chiito chekutora- Chienda kune rumwe rutivi, uchidzora maoko kuti udziye
- Maminitsi 1 - Med Ball Knee Lifts - Bata bhora pamusoro uye mamwe mabheji akasimudza, achiunza bhora pasi kuti ibate pamabvi
- Maminitsi 1 - Squat uye Tsunga neMed Ball - Squat uye tora bhora rinenge riri pasi, simira uye udzikise uremu hwepamusoro
- Maminitsi 1 - Squat Kicks - Squat uye, apo iwe unomhanya, shingaira negiyo rorudyi. Zvimwe kukanganisa negumbo rimwe nerimwe.
- Maminitsi 1 - Chidimbu-Kumadziro Makumbo nemakumbo - Pivot kusvika kurudyi, kutambanudza rutsoka rworuboshwe kurongedza zvakare muchipinda apo uchirova nerudyi. Shandura mativi uye dzokorora.
- 1 miniti - Low-Impact Jumping Jacks - Tora rutsoka rworudyi kunze kune rumwe rutivi uye shandura ruoko rworudyi kumusoro uye pamusoro. Tendeukira kuruboshwe uye dzokorora.
- Maminitsi 1 - Straight Leg Kicks - Simudza rutsoka rworudyi zvakananga kumusoro uye denderedzera ruoko rworudyi rwakapoteredza uye ruchienda kune rumwe. Dzokorora kune rumwe rutivi, kushandura.
- Maminitsi 1 - Puddle Jumpers - Bvisa rutsoka rworudyi apo iwe uchibuda nerutsoka rworuboshwe zvakakura sezvamunokwanisa, maoko akafara. Nhanho yakasara netsoka uye dzozodzokorora kune rumwe rutivi.
- Maminitsi 1 - Chidimbu Chechipiri, Chidimbu Kick -Kuisa bhegi roruboshwe kusvika kune rumwe rutivi uchiuya nehokwe pasi kumabvi. Tora rutsoka rworuboshwe pasi uye udzorere uremu mujoko rweruboshwe uchikandira kunze. 30 masekondi ari kurudyi ndokubva asiya.
- Maminitsi 1 - Takura Zvikwata - Squat kusvika pasi uye tambanudza mawoko mubhokisi. Ita unhu (zvichida), famba maoko udzoke uye umire.
- Maminitsi 1 - Famba kunotonhora pasi
10-Minute Pamba Purogiramu Yokushanda
Cardio haisi iyo nzira bedzi yekupisa marori akawanda. Simba rekudzidzisa maitiro, kunyanya kana raitwa mumutambo wedunhu , rinogona kupisa zvimwe zvikori zvakakura.
Pamushandirapamwe pasi Ita basa rimwe nerimwe kwemaminitsi anenge 30-60 kana kuti kuneta usati waenderera mberi kune chiitiko chinotevera musina kana kuzorora. Shandisa zvakakwana uremu hwaunoshorwa pamabasa ose.
- Squats
- Split Squat
- Yese Squat Weight Exchange
- Deadlifts
- Pushups
- Imwe-yakasungirirwa Yakagadziriswa Row
- Nhanho Inowira Pamusoro Pepa Press
- Core Kickbacks
- Hammer Curl With Power Squat
- Mapuranga Ane Makumbo Anowedzera
10-Minute Muviri Weight Circuit Workout
Kunyange kana iwe usina zvigadzirwa, unogona kupisa makorikori nemuviri wako sekushorwa kwako . Chinokosha pakuita basa iroro ndechekushanda zvakaoma sezvaunokwanisa pamushandiro umwe neumwe. Edza dunhu rinotevera rekudzivirira muviri, uchiita basa rimwe nerimwe kwemaminitsi 30-60 uye uchifamba nokukurumidza sezvaungagona nefomu rakanaka.
- Zvimwe 2 zvikwata zvinokurumidza kufambisa ne 2 squat jumps
- 30 masekondi anoshandura mberi mapapu / 30 seconds mapapu mapapu
- Masekondi 30 anotakura mhepo / 30 seconds pushups
- Imwe-Yakasungwa Zvokufa: Mhedziso Yakarurama
- Imwe-Makumbo Akafa: Mutsoka kuruboshwe
- Rusvingo Gara NeKnee Lifts
- Dips with Leg Extensions
- Burpees
- Triceps Pushup neChishanu Planks
- Bhuni neGiro Drop