1 - Kutanga Nechipfuva-ku-Chikamu Slide
Tanga ne-side-to-side slide. Ita slideboard booties pamusoro pehombodo dzako uye nyatsotarisa mubhodhi. Tanga padivi rorudyi rebhodhi. Shandisa rutsoka rwako rworuboshwe gareally kurudyi kuruboshwe sezvaunenge uchitsigira rutsoka rwako rworudyi pamusoro pekodzero yakarurama kuti urambe uchifambisa. Sezvo rutsoka rwako rworuboshwe rwava pedyo nekubata kuruboshwe bumper, simudza rutsoka rwako rworudyi kubva pabhodhi kuti ikubatsire kubata chiyero chako sezvo rutsoka rwako rworuboshwe runosangana. Mushure mekunge rutsoka rwako rworuboshwe rwunobata, isa rutsoka rwako rworudyi pabhodhi zvakare uye slide pakarepo kurudyi sezvaunoshandisa rutsoka rwako rworuboshwe kuruboshwe bhuper, uchidzoka kutanga. Rambai ikozvino mushure mokuvhiya kwemaminitsi maviri kusvika mashanu, muchidzora maoko enyu zvakanaka sezvamunoita.
Cherechedza: Ndiyo pfungwa yakanaka kuchengetedza mabvi ako nezviuno zvakakotamirwa mune rimwe re "quarter squat" sezvaunosendamira mberi zvishoma kuti akubatsire kuchengetedza uwandu.
2 - Tungamira ku Skater Slides
Skater slide iri danho rinobva kune rumwe rutivi kusvika kune rumwe rutivi. Chikamu chacho chaicho chakangofanana, asi iwe uri kumanikidzira kumunhu mumwe nomumwe nesimba, achikurumidza kukurumidza, uye kusvika kune muviri wako neruoko rwako rwakatarisana kuti ubate pasi kumunhu mumwe nomumwe. Edza kupedzisa mitatu mitatu yemaminetsi makumi matatu kusvika makumi matanhatu emabasa aya.
Cherechedzai: Chengetedza nheyo yako yakasimba uye torso yako yakananga sezvinobvira kuti ubatsire kudzivirira musana wako paunosvika pamuviri wako wose.
3 - Edza Slideboard Lunge
Kushandisa slideboard kuti uite lunge kunowedzera chimiro chekusagadzikana kwechikwata, uye zvinodawo kukura kwemisungo kudarika mutambo wakakwana .
Mira pamberi peumwe webumpers ane mushure wako kubhodhi uye zvipfeko pamusoro pehombodo dzako. Dzokera shure nechiso chako chekuruboshwe, uise bhora retsoka dzako pabhodhi. Shandisa rutsoka rwako rworuboshwe kumashure sezvo iwe uchikotama mabvi maviri, kuchengeta torso yako yakarurama uye yakareba. Iva nechokwadi chekuchengeta bheji rako rorudyi maererano ne, asi kumashure, zvigunwe zvako zvekurudyi.
Apo mabvi ako aita mapeji 90-degree, pinda nepakati chitsitsinho chetsoka rwako rutsoka uye bhora retsoka dzako dzekumusoro, uchidhonza netsoka dzako kumashure apo iwe unomira kuti udzoke kutanga. Ita mapoka matatu ezvinyorwa gumi nezviviri pamakumbo.
4 - Target Your Hamstrings With a Slideboard Curl
Sungai hamstrings yako muchimiro neyo slideboard hamstring curl exercise. Cherechedza kuti basa iri rinogona kuitwa apo rakarara pabhodhi kana pavete pasi pasi pedhobhodhi, uine tsoka dzako chete zvakasangana ne-slideboard.
Nhema pasi kana bhodhi nemabvi ako akadzikamisa, tsoka dzako dzakapfekedzwa pabhodhi nemabhanhire pamusoro pehombodo dzako. Simudza mahudyu ako kubva pasi, uchivamanikidza kusvika kumatenga kusvikira muviri wako wakagadzika, wakatarisana kubva pamabvi kusvika pamafudzi. Kurumidza kuisa zvitsitsinho kubva pamuviri wako, kutambanudza mabvi ako kusvika paunokwanisa apo uchichengeta chiuno chako chikasimudzwa. Nyatsotarisa kushandura chikamu uye kudhonza zvitsitsinho zvakare kumunhu wako. Ita zviviri kusvika kune zvitatu zvinosvika 8 kusvika ku12 zvakadzokorora.
5 - Shandisa Mutumbi Wako Wakakosha Nechimwe Chine Sliding Plishup
Simbisa chifuva chako, triceps, uye chinamato nechinoshandiswa chekudzivirira pushup. Iwe unogona kuita basa iri mune nzvimbo yakakwana yepushup , kana iwe unogona kuderedza mabvi ako pasi pasi pakashandurwa pushup nzvimbo.
Isa slideboard booties pamaoko ako uye ugopfugama mushure me slideboard. Ita zvanza zvako pabhodhi pasi pemapfudzi ako uye upinde munzvimbo yepushup-yako nheyo yakasimba, muviri wako unoita mutsara wakarurama. Tambanudza ruoko rumwe kunze kwechipiri kune rumwe rutivi rutsoka, zvino bhenekera mapapiro ako uye kuderedza chifuva chako kune bhodhi. Dzvinyirira shure mushure mokusimudza muchanza wenyu kumashure. Dzokorora kune rumwe rutivi.
Ramba uchichinja mberi uye mberi, uchiita zvinyorwa zvepfumbamwe kusvika kune gumi kune rumwe rutivi. Zorora, zvino ita zviviri kusvika kune zvitatu zvakare.
6 - Shandisa Chinetso Chako NeSlideboard Pike
Simbisa musoro wako uye usimbise mapepa ako newaini yepine pierc exercice. Ita slideboard booties pamusoro pehombodo dzako uye tanga pane imwe nzvimbo yekusimudza, maoko ako pasi pasi pamberi peimwe ye bumpers uye tsoka dzako pabhodhi.
Kuchengeta maoko ako nemakumbo zvakananga, shandisa mimba yako yepamuviri uye nheyo yekukwevera mahudyu ako kumatenga sezvaunosunungura tsoka dzako pedyo nemaoko ako. Kana muviri wako uchinge uchinje "V," inodzokorora kufamba uye kunyatsotarisa kune imwe nzvimbo. Ita mapeji maviri kubva ku10 kusvika ku12 kudzokorora.
7 - Gadzira Simba Rakaoma neSlideboard Plank Uuye
Iyo pombi yemapapiro uye inosvika inogona kutarisa nyore, asi iwe uchashamiswa kuti yakawanda sei inoshungurudza chinangwa chako.
Ita slideboard booties pamusoro pezvanza zvako uye tanga uri panzvimbo yekusimudzira pamusoro pebhodhi, tsoka dzako pasi pasi kune imwe ye bumpers uye zvanza zvako pabhodhi. Kuchengetedza nheyo yako yakasimba uye yakarurama, slide imwe yemichindwe yako kubva pamuviri wako, kusvika kusvika iwe sezvaunokwanisa pamberi pako. Bata chigaro kwemaminitsi masere, ipapo shandisa chikwangwani chako kumashure kuti utange. Dzokorora kune rumwe rutivi.
Ramba uchichinja nhengo dze 6 kusvika ku10 kudzokorora kune rumwe rutivi. Zorora, zvino ita imwe zvakare yakagadzirirwa.