Makumi emakore apfuura, kurovedza muviri kwaiva chimwe chinhu chatakaita nekuda kwemufaro uye kunzwa zvakanaka, asi mazuva ano kuita basa haisi yepamusoro, ndizvo zvinodiwa. Isu takabva kune vanhu vanoshingaira kune imwe inopedza nguva yakawanda yenguva yayo pakuguma kwayo kwekare . Tinogara pabasa, patinoona TV, tichitamba mitambo yemavhidhiyo, tichifambisa-vazhinji vedu tinogara zvakawanda kupfuura zvatinomiririra kana kutamira. Kugara zvakanyanya kunowedzera marudzi ose ehutano hwehutano hwakadai sorudzi rwechipiri chirwere cheshuga, chirwere chemwoyo, uye kunyange kufa kwekutanga.
Isu tose tinoziva kuti tinoda kushandisa muviri uye isu tose tinonyatsoziva zvidzidzo zvepurogiramu yakakwana: Cardio , simba yekudzidzisa , uye kushandura mafashoni . Zvinonzwika zviri nyore, asi paunotarisa purogiramu yezvokurovedza iyo inosanganisira zvose izvi, unoona kuti zvinogona sei kuwirirana zvose, kunyanya kana iwe une purogiramu yakabatikana , iyo yakawanda yedu inoita.
Ndiko kushandiswa kwemazuva mashoma. Kushanda kwenguva pfupi kunogona kunge kwakakosha sekuita kwenguva refu, kushanda kusingaperi kana ukavaita nenzira yakarurama. Ikoyi chaiyo iri kushanda nesimba munguva yaunayo.
Kubatsira Kwenguva Dzakaitwa
Kazhinji kazhinji tinofunga kuti tinofanira kushanda kweawa kana kupfuura, asi nyanzvi dzadzidza zvakasiyana. Kushandiswa kwenguva pfupi kune zvikomborero zvavo zvinosanganisira:
- Kurasikirwa kwehuremu - Chimwe chidzidzo chakabudiswa mu Journal of Obesity chakaona kuti kukwirira kwakanyanyisa kwekuita muviri kunogona kuve kwakanyatsobatsira mukuderedza mafuta ose emuviri uyewo kumimba mafuta .
- Kuvandudzwa kwehutano - Dzidzo dzakaratidzawo kuti kupfupika, kukurumidza kuwedzera kwekudzidzira kushanda mune zvishomanana semaminitsi manomwe kunogona kupa mhindu imwechete sekupedza nguva yakareba kana awa kusimudza zvisikwa.
- Zviri nyore kuronga - Zviri nyore kwazvo kukodzera mumushandi wemaminitsi gumi kupfuura, kureva, awa ye cardio kana simba yekudzidzisa.
- Kuvandudza hutano hwako - Chimwe chidzidzo chakabudiswa muDhiabetologia chakawana kuti vanhu vane chirwere cheshuga chechipiri vakabatsirwa zvikuru kubva pakufamba kwemazuva kupfuura kufamba kumwe chete.
- Kushanda zvakajeka kunamatira - Zviri nyore kuzviita kushanda kwenguva shomanana, izvo zvinoreva kuti iwe unowanzoita kuti uve nechiito chekudzidzira chinonamatira .
Kuramba Uchiwedzera
Chinhu chaiyo chekuita kushanda kwenguva pfupi kushanda ndechekushanda pamusorosoro wakakura. Muchidimbu kuburitsa muviri, zvakaoma iwe unofanirwa kushanda kuti uwane zvakanakisa kubva pakudzidzira.
Kune nzira dzakasiyana-siyana dzokushanda zvakaoma munguva shomanana nguva dzinosanganisira:
- Dzidzo yepamusoro yekudzivirira kwemazuva - Izvozvi zvinogona kunge zvinosanganisira kuita mutsara wekukwirira kwepamusoro kana kukwirira kwakasimba kunoita imwe pashure peimwe nekuzorora kwenguva pfupi pakati.
- Kudzidzisa kweTabata - Ne Tabata, iwe unopedza maminitsi mana epamusoro-soro basa, uchiita zvakanyanyisa kushanda kwemasekondi makumi maviri uye uchizorora kwe10, uchidzokorora kuti kwenguva yakareba yekugadzirira.
- Kukwirira kwakasimba kwedzidzo yepamhanho - Izvi zvinosanganisira kuwedzera kukura kwekudzidzira maitiro anoita kuti mwoyo wako uwedzere uye kukubvumira kushanda mishonga yakawanda panguva imwe chete.
- Metabolism conditioning - Met con is a high intensity circuit workout that involves impulse the whole body exercises with short short intervals.
Sebhonasi, maitiro aya ekushanda anowedzera kukurumidza kwako, kana nhamba yekoriori muviri wako unopisa mushure mekuita basa rako.
Kuzvibatanidza Zvose
Saka, iwe unoziva kuti unogona kuita zvishoma nekushanda-basa iro rinofanira kufanana nei? Iko-mini-workouts pasi apa inokupa mazano ekugadzirisa kushanda kwako kwenguva pfupi.
Basa rimwe nerimwe, rinogona kuitwa mumaminitsi mashanu kusvika ku15, rinotarisa rimwe boka remasumbu kana imwe nzvimbo yehutano, uye inosanganisira zviratidzo zvakasiyana-siyana zvakagadzirirwa kuchengetedza kukwirira kwebasa rose.
How To
- Kana uchida muviri wakakwana, unogona kuita zvose zvekushanda panguva imwechete kana panguva dzakasiyana-siyana zuva rose.
- Kana uri purogiramu yakabatikana, unogona kuita rimwe kana kupfuura mamwe mabasa zuva rimwe nerimwe. Ingofunga kuti iwe unobvumira mishonga yako kuti izorore zuva rimwechete pakati pekushanda.
- Pamusangano wega wega, funga nezvekufamba kubva kune rimwe basa kusvikira kune rinotevera uye uchinge usingazorori muzororo. Izvi zvichachengetedza hukuru hwepamusoro kuitira kuti iwe uwane zvakanyanya kubva pakudzidzira rimwe nerimwe.
- Chengetedza simba rako. Iwe unofanirwa kushanda zvakaoma, panenge paNgeji 7-9 pane iyi inonzi yakashanda chati . Iwe unogonawo kushandisa chikwata chemwoyo chekuita kuti uve nechokwadi chokuti uri mumucheto wakakwirira wewomukati wemhepo yako .
- Iva nechokwadi chokuti iwe unodziya (ona Moto Wakashanda uri pasi apa) musati wapedza basa rimwe nerimwe uye uzvipe nguva yokutambanudza mushure mekuita basa rako.
Precautions
Ona chiremba wako kana iwe uine chero mamiriro ezvinhu kana kukuvadza usati waedza kuita basa iri. Nguva dzose ramba uchienda kana kugadzirisa chero chinhu chipi zvacho chinokonzera kurwadziwa kana kusagadzikana.
Kushamwaridzana Kuita Basa
Zvishandiso Zvinodiwa: Hapana
How To
- Ita basa rimwe nerimwe kwemaminitsi makumi matatu kana kuti, kana iwe usina nguva, ita zvekare makumi maviri nemakumi maviri emitambo yega yega.
- Enda kubva kune imwe kuenda kune imwe inotevera kana uchinge usingazorori.
- Zvishoma nezvishoma kuwedzera mararamiro ako ekutora kuti mwoyo wako uwedzere kusvika pakuita zvakanyanyisa.
| Nguva | Dzidzira | RPE |
|---|---|---|
| 30 sec | Danho rinobata - Enda kune kurudyi sezvaunokwanisa, kutora maoko. Dzokera shure wozoenda kuruboshwe. Ramba uchienda mberi uye mberi, uchiita kuti kufamba kwako kuwedzere kana uchidziya. | Nhamba 4 |
| 60 sec | Buda kunze - Nekuremera kwerutsoka rworudyi tora rutsoka rweruboshwe kune rumwe rutivi. Bata pasi uye udzorere rutsoka kumashure. Dzokorora kwemaminitsi makumi matatu kumativi ose, kufamba nokukurumidza sezvaungagona. | Nhamba 4-5 |
| 30 sec | Knee smash - Nemaoko ari kumusoro, uremu pahudyu rokurudyi, uya nemabvi ari kuruboshwe uchikwevera the arms down. Pasi uye dzokorora, kunyatsoshandisa muviri wepamusoro uye nheyo. Shanya nekukurumidza sezvaunokwanisa. | Nhamba 4-5 |
| 30 sec | Gumbo rakananga rinokwidza - Simudza rutsoka rworudyi zvakananga kumusoro uye renderedze ruoko rworudyi rwakapoteredza uye ruchienda kune rumwe. Dzokorora kune rumwe rutivi, kuchinja rumwe rutivi kwemaminitsi makumi matatu. | Nhamba 4-5 |
| 30 sec | Mbiru yechipfuva inosimudza - Tora maoko uye uende kune rumwe rutivi sezvinangwa zvigaro. Simudza mabvi akakodzera uye edza kugunha mabvi kuhota, pasina kuderedza zvombo. Pasi uye dzokorora kune rimwe divi. | Nhamba 5 |
| Dzokorora | ||
| Workout Time: Maminitsi matanhatu | ||
Workout 1: Cardio
Iyi cardio workout inotanga nemafungiro epamusoro emotokari uye zvishoma nezvishoma inowedzera kuwedzerwa nepamusoro-soro, high impact exercises.
How To
- Mushure mekudziya, shandisai mukati mumiririri ma cardio akanyorwa pasi apa.
- Ita basa rimwe nerimwe kwemaminitsi makumi matatu, uchifamba kubva kune rimwe basa kusvikira kune rimwe kunze kwekuzorora mukati mazvo kana uchikwanisa.
- Iyo yakanyanya kuwanda, saka uchaiwana inowedzera sezvaunosvika pakuguma kwekuvhima.
- Kana uri kudzokorora dunhu, zorora kwemaawa anenge 30 kana makumi matanhatu mushure mokunge udzoka zvakare.
| Nguva | Dzidzira | RPE |
| 30 sec | Jogo munzvimbo - Tanga nekukwira munzvimbo kana kuti pedyo neimba, uchisimudza maoko ako uye pasi kuti uwedzere simba rako. | Nhamba 4 |
| 30 sec | Makumbo mabheji - Jogo munzvimbo, achiisa mabvi kumusoro zvakanyanya sezvaunogona, zvichida kuti uite mazinga. Wedzera kusimba nekushambadza maoko. | Nhamba 5-6 |
| 30 sec | Plyo mapapu - Tanga munzvimbo yakamarara uye svetuka, uchinje makumbo mumhepo uye uende kune imwe mhiri kune rumwe rutivi mberi. | Nhamba 7 |
| 30 sec | Plyo jacks - Izvi zvakafanana jack slow jumping jack. Ita tsoka kumativi akadzika pasi uye udzoke zvakare pamwe chete uchifamba-famba maoko. | Nhamba 7 |
| 30 sec | Burpees - Squat kuisa maoko ako pasi. Jump kana dzoka zvakare mu plank. Isa kana kutsika tsoka mukati, simuka uye svetuka (kusarudza). | Nhamba 8 |
| 30 sec | Kusungwa kwejeri kunosvetuka - Tanga nemakumbo kwechikafu-yakaparadzana uye maoko mushure memusoro. Pasi kusvika muchikwata uye ipapo svetuka zvakakwirira sezvaunokwanisa. Gara nemabvi akanyoroka zvakare mu squat yako. | Nhamba 8-9 |
| 30 sec | Burpe squat : Tanga muhomwe yeplanji uye svetera tsoka mukati mechidzitiro chakakura, maoko. Pasi, svetura tsoka udzoke. Chengetedza squat pasi pasi rep rep. | Nhamba 8-9 |
| 30 sec | Puddlejumpers - Tora danho rakakura richienda kurudyi kuunza maoko kunze. Enda kune rumwe rutivi uye ramba uchienda, nekukurumidza, pasi uye pasi sezvaunokwanisa. | Nhamba 8-9 |
| 30 sec | Dhizha rinoputika - Tanga muchikwata chechikwereti uye uuye kune zvigunwe kana kuruka, uchitenderera ruoko rworudyi rwakapoteredza uye ruchidzika muhutu sezvaunosvika. Ita pamusoro pezvigunwe zvekare zvakare, nguva ino ichidonha pasi neruoko rworuboshwe. | Nhamba 8-9 |
| 30 sec | Kukwidza kweGomo - Pachigaro chekusimudzira, runzai tsoka mukati nekubuda nokukurumidza sezvaunokwanisa. | Nhamba 8-9 |
| Dzokorora | ||
| Workout Time: Maminitsi gumi | ||
Workout 2: Muviri Wakadzika
Izvi zvinoshanda chaizvo nemuviri wako wepamusoro nemitambo miviri inofanirwa kunamatira gumbo, mahudyu, uye mahudyu. Kune dzimwe tempo zvinoshandiswa pane mamwe maitiro ekuwedzera kuwedzera uye kuchengeta kutsva kuenda. Edza kushandisa zviyero zvakanyanya kupfuura zvose zvaunokwanisa kuti uwane zvakanakisa kubva pakudzidzira.
Zvishandiso
Dumbbells dzakasiyana-siyana, Gliding Disc, pepa pepati kana tirasi (kana uri pane hardwood pasi)
How To
- Ita basa rega rega sezvinoratidzira, kuchengetedza imwe neimwe kufamba zvishoma uye yakarongedzwa.
- Famba kubva pane rimwe basa kusvikira kune rinotevera usingazorori mukati, kana uchikwanisa.
- Dzokorora dunhu kaviri kuti uite basa rakanyanya.
| Dzidzira | Sets / Reps |
|---|---|
| Kukurira Zvikwata - Kubata zviremara zvakakomba, zvishoma nezvishoma sezvaunokwanisa. Bata iyo nzvimbo uye zvishoma nezvishoma zvinomira zvishoma masendimita mashoma. Tora zvitsva zvemasere, simuka, zorora zvishoma uye dzozodzokorora kanhi. | 4 sezvikamu zvishanu zvekutsvaga |
| 1.5 Lunges - Tanga munzvimbo yakasungirirwa yakabata zviremara zvakaremara. Pasi kusvika kune mhepo, ipapo shandisai pfupa. Pasi patsika udzoke muchengeti wobva wanyora kumativi ose. Ndiyo imwe rep. Dzokorora hura rechisere pamakumbo ose. | 8 |
| Kufa kunoshandiswa kumusoro kwepamusoro uye kushandura sarudzo - Bata zvigadziko pamberi pezvidya uye usvike kubva muchiuno muchipinda kunefa. Sezvaunodzokera kumusoro, tora zviyero kumusoro uye uite sarudzo yakatarisana pamakumbo ose, kuchengeta zviyero zvakananga. | 8 |
| Rimwe gumbo rinogara uye mashizha - Uchishandisa Gliding Disc, pepa pepa kana tirasi kana iwe uri padanda rakaoma, tora rimwe rinorema muzvanza zvose zviri pachipfuva. Isa chitsitsinho chetsoka rwerudyi padhidhi kana tirasi uye gadzika bheji roruboshwe, uchikanda chitsitsinho chakarurama mberi kwako. Dzokorora wozoshandura majeko. | 12 |
| Wakawanda wekudzikisa kuyerwa kwemaoko - Simira netsoka dzakapoteredza uye kunze pane imwe nguva. Ita mutoro wakaremara muruoko rworudyi uye ufukidze mabvi mu squat. Mabvi anofanira kuramba achienderana nemheto. Isa chiremera pane pasi uye simuka. Panozotevera, tora uremu kune rumwe rutivi. Ramba uchikanda uye kuchinja maoko. | 12 |
| Dzokorora | |
| Workout Time: 10-15 Maminitsi | |
Workout 3: Chest
Chifuva chako ndechimwe chemasimba makuru mumutumbi wepamusoro uye kune maitiro akasiyana-siyana ekugadzirira kuita zvikamu zvose zvepecs. Izvi zvishanu zvichange zvichitambudza zvakaoma, zvichikupa chikuru chekuita chifukidzo chekuita.
Zvishandiso Zvinodiwa
Various varied dumbbells
How To
- Tanga nekudziya uye wotama kuburikidza nekurovedza, imwe pashure peimwe, ine nguva shoma shoma pakati.
- Edza kushandisa uremu hwakawanda sezvaungagona.
- Iva nechokwadi chokuti iwe unotarisa pakuguma kwekuvhima.
| Dzidzira | Sets / Reps |
| Pushups - Tanga pamaoko nezvigunwe kana kuita izvi pamabvi ako kuti uchinje. Uine maoko akawandisa kupfuura mapepa, abs akashongedzerwa uye akadzoka shure, akacheka zvidzitiro uye kuderera mukati mumiriri kusvika iwe unogona kuenda. Zvishoma nezvishoma dzoka uye dzokorora. | 2 setsva ye16 reps |
| Chifuva Flies - Rara pasi kana bhenji uye uise zvidzitiro pamusoro pechifuko nemichindwe inotarisana mukati. Nokukotama zvishoma mumakona, chengetedza maoko kusvika kumativi kusvikira zvikande zviri pasi pebhokisi. Dhonza zvimiso zvakare uye dzokorora. | 2 setsva ye16 reps |
| Y Chepfu Chekuita - Rara pabhenji uye uchengetedze zviyero zvakasungirirwa zvakasungirirwa sekuti iwe uri kuda kuita chinyorwa chepfupa. Tambanudza maoko uye shandisa zviyero kumusoro uye kunze kwekona muy-shape. Itai zviyero pamwe chete pamusoro pebhokisi, dzoka pasi zvakare uye dzokorora zvekare gumi. | 10 reps |
| Pushups - Itai chimwe chezvikamu gumi nezvitanhatu zvepushups. Sarudza chero shanduro yaunoda. | 16 reps |
| 1.5 Mishonga Cheputi - Rara pasi uye ubatisise zviyero zvakananga pamusoro pebhokisi. Bend the elbows mubhokisi rekufukidzira, uye chengetedza zviyero kumusoro. Deredza zvisikwa zvekare uye pfuurira kumativi ose. Ndiyo imwe rep. | 10 reps |
| Dzokorora | |
| Workout Time: 10-15 Maminitsi | |
Workout 4: Vafudzi
Ichi chiitiko chinoshandisa maitiro mashanu chete, asi vose vanofunga nezve deltoids-mberi, miviri, uye kumashure. Kunewo dzimwe tempo inoshandiswa mune zvimwe zvedzidzo kuti uwedzere nguva yako pasi pekutambudzika uye uchengetedze kuwedzera kwekuenda.
Zvishandiso
Dumbells akaenzana akaenzana, kusimba band
How To
- Iva nechokwadi chokuti iwe unodziya usati wadzidzira.
- Ita basa rega rega sezvinoratidzira, kurara kwenguva pfupi kana basa racho rine zvigaro zvinopfuura.
- Edza kushandisa soro rinorema raunogona kuti uwane zvakakwana kubva pakudzidzira.
- Ita imwe yakagadzirirwa kwekuita basa shoma, dzokorora maitiro ekuita kwenguva yakareba, kunyanya kushanda.
| Dzidzira | Sets / Reps |
| Pamusoro pezvinyorwa - Tanga kumira nemaoko zvakanamatira kune digirii 90, zviyero zviri pedyo nenzeve. Maoko ako anofanira kutarisa sechinangwa chechinangwa. Dhinda zvidhori zvepamusoro uye dzoka zvakare pasi uye dzokorora. Shingairira iyo asi iwe hausati wadzora shure. | 2 sezvikamu gumi zve12 zvakare |
| Pamberi, kumativi, uye kumashure kunomutsa - Bata zvigadziko pamberi pehudyu uye uzvikwidzirire zvakananga kusvika pafudzi rebandauko, maoko akajeka uye akafanana nechomukati. Kuzvichengetedza zvakananga, svinura mavoko kumativi uye ezvo udzipedzere saka ivo vari pedyo nehudyu. Nokuda kwechipiri, shandura-simudza maoko kusvika kumativi, ipapo mberi, ipapo pasi. Ndiyo imwe rep. | 8 reps |
| Kufambisa kunomutsa nemapulisa ekupedzisira -Kuisa zviyero pamakona ako kusimudza zviyero kumusoro uye kunze kune kumativi kuti uite mazinga. Bata uye kupisa zviyero zvichikwira uye zvichidzika masendimita mashoma zvitsva zvakare. Pasi uye dzokorora huwandu hwemasere gumi. | 8 reps |
| Bentover straight arm band press - Loop the band under the feet and hold. Chirongwa kubva muchiuno uye, kuchengeta maoko zvakananga, shandisa maoko kumashure kuitira kuti ivo vari pamusoro pemasero. Itai kuti zvikamu zvisere, zviduku uye zvidzoke zvekare masere. | 8 reps ne 8 pulses per rep |
| Rear delt flies band - Tora pamaoko ako nemabvi uye ubatisise rumwe rutivi rwebhande pasi poruoko rworudyi, uchirichengeta munzvimbo. Bata imwe mugumo neruoko rworuboshwe uye simudza ruoko rworuboshwe zvakananga kusvika pafudzi refudzi rinotungamira nehota uye rinomesa mushure uye papfudzi. Ruramisa ruoko rwekuisa pasi kuti kuwedzere kana kuderedza dambudziko. | 16 reps kumativi ose |
| Dzokorora | |
| Workout Time: 10-15 Maminitsi | |
Workout 5: Kudzoka
Izvo zvinoshandiswa zvinonongedza zvose zvisungo zvemashure, zvichibatanidza nepamusoro kumashure, lats, uye nechezasi kumashure zvese zvishanu chete zvinofamba. Uine musanganiswa wezvinyunyuti uye mapoka ekumanikidza, iwe ucharova zvose musumbu nenzira dzakasiyana.
Zvishandiso
Dumbells akaenzana akaenzana, kusimba band
How To
- Kushamwaridzana nemhepo yakashambidzika kumusoro kana kuti kushambidzika kunofamba kwega yega yega.
- Ita basa rega rega sezvinoratidzira, kurara muchidimbu pakati pekuisa kana pane zvinopfuura imwe.
- Ita rimwe dunhu kana, kuti uwedzere kupedza basa, ita mativi maviri.
| Dzidzira | Sets / Reps |
| Imwe mutsara wegumbo - Kubata chiremera chakaremara, kupfugama nechepamusoro shure, kubata uremu kusvika pasi. Bend the bow and pull the weight up, tightening back and taking the elbow to torso level. Pasi uye dzokorora kune rumwe rutivi. | 2 sezvikamu gumi zve12 zvakadzoka kune rumwe rutivi |
| Imwe ruoko reverse inobhururuka - Sarudza chiremera chekuyera uye kupinda munzvimbo imwechete seyo imwe mutsara wegumbo, kumashure kwepamusoro uye yakafanana nechomukati. Panguva ino, ramba uchinge hukotama muhokwe apo iwe unosimudza ruoko rwakananga kumusoro uye uchienda kune rumwe rutivi, uchinyima mapepa emafudzi pamwe chete. Pasi uye dzokorora kune rumwe rutivi. | 2 sezvikamu gumi zve12 zvakadzoka kune rumwe rutivi |
| Bentover kutengesa mitsara yepande - Loop bhiza rinopikisa pasi petsoka uye ubatisise bhande riri pedyo netsoka, kana uchida zvimwe zvinetso. Dhonza zvidzitiro kusvika mumutsara uye zvishoma nezvishoma kupisa kwema 12. Pasi, porora zvishoma, uye dzokorora zvechina. | 4 sezvikamu gumi nemaviri zvepulses |
| Bhuku rakakwirira -Roka bhande rakapoteredza chinhu chakasimba chiri mberi kwako uye udzoke shure, uine maitiro. Tora zvombo zvakananga kumusoro, zvigadziko zvakatarisa pasi. Maoko anofanira kunge ari chifu chepamusoro. Bend the elbows uye udonhedze kumashure, uchidzikisa mapepa epafudzi uye uchikwevera zvidzitiro zvangopfuura mutsva. Shandisai 12 reps, pasi uye dzokororai mana. | 4 sezvikamu gumi nemaviri zvepulses |
| Kuuraya - Kuisa zviremara zvakakomba, kumira namakumbo zvakaputika-kuputika, zviyero pamberi pezvidya. Chirongwa kubva muchiuno uye, kuchengetedza musana wakareruka uye kusava mukati, kuderedza zvimiso zvakaderera sezvaunokwanisa, kuchengeta bhendi duku mumabvi. Dzoka kuti utange uye dzokorora. | 12 reps |
| Dzokorora | |
| Workout Time: 10-15 Maminitsi | |
Workout 6: Triceps
Kuita zvose zvekudzidzira pasi apa, imwe pashure peimwe, zvinotarisa nzvimbo yese ye triceps. Edza kushandisa zvishongo zvakakomba uye chengetedza nguva dzese pachedu kuti uwane zvakanyanya kubva pakudzidzira uku.
Zvishandiso
Dumbells akaenzana akaenzana, kusimba band
How To
- Iva nechokwadi chokuti iwe unodziya usati waita basa iri.
- Ita basa rimwe nerimwe sezvakataurwa. Zorora zvishomanana pakati pekuisa kana pane pane imwe yakagadzirirwa.
- Ita rimwe dunhu kana iwe uri pfupi pane imwe nguva, wedzera dunhu rechipiri kuti uite basa rakaoma.
| Dzidzira | Sets / Reps |
| Kunyengera kunokonzera matanho - Rara pasi uye ubatisise zviyero zvakananga pamusoro pemapfudzi, zvimiti zvinotarisana nazvo. Bend the elbows uye kuderedza zvisikwa pasi pedzeve nzeve. Dzorerai triceps shure kuti mutange uye dzokorora. | 2 sezvikamu gumi zve12 zvakare |
| Dhipfu - Gara pachigaro uye sunga uremu hwako pamaoko ako, uchisimudza zviuno. Bend the elbows mudimbu, kwete kuenda pasi kusvika kune 90 degrees uye kuchengeta chiuno mumucheto. Dzorera zvakare uye dzokorora. | 4 masheji e8 reps |
| Triceps kickbacks nekukwikwidza - Kuisa zvisimiro, kupfugama uye kutora mushure wakatarisana nechomukati, kumashure, uye kubhedha. Dhonza zvidzoro uye uzvichengetedze ipapo. Tambanudza maoko maviri zvakananga zvakare uye kumusoro, shandura maoko kuitira kuti atarise denga. Pasi uye dzokorora. | 16 reps |
| Vakagara pasi zvinyorwa zvitatu - Gara wakabata imwe dumbbell yakakura mumaoko ose maviri, yakananga kumusoro pamusoro. Bend the elbows uye kuderedza uremu mushure memusoro wako uchengetedze zvikwereti kuti zvirege kubuda. Simudza zvakare uye dzokorora. | 12 reps |
| Bhanho rakakanganiswa nemapulisa - Loop the band under the feet and hold in both hands. Dhonza zvidzoro kumusoro uye uzvibatanidzire apo apo iwe unotambanudza maoko akajeka shure kwako. Bend the elbows masendimita mashomanana ndokubva wawedzeredza zvakare nokuda kwekutsvaira kwemashure masere. | 4 masheji e8 reps |
| Dzokorora | |
| Workout Time: 10-15 Maminitsi | |
Workout 7: Biceps
Biceps inogona kutora zvakasiyana-siyana zvekudzidzira uye kuwanda kwakakura. Zvidzidzo zvishanu pasi apa zvinosanganisira zvimwe zvekufamba, zvimwe zvakaitwa pa tempos dzakasiyana kuti uwedzere kuwedzera.
Zvishandiso
Dumbells akaenzana akaenzana, kusimba band
How To
- Wakashatirwa usati waita basa iri.
- Edza kutama kubva kune rimwe basa kusvikira kune rinotevera usingazorori, kana uchigona.
- Tambanudza maoko ako mushure mekudzidzira.
| Dzidzira | Reps |
| Biceps rinopisa - Bata zviremara zvakakura, zvigadziko kunze pamberi pehudyu. Kurisa zvisikwa zvishoma nezvishoma zvichienda kumapfudzi, ndokudzoka zvishoma nezvishoma. Kudzokorora kwekupedzisira kunofanira kunge kwakaoma zvikuru. | 2 sezvikamu gumi zve12 zvakare |
| Hammer curls - Bata zviremara zvakakura asi, ino nguva, mapendeti anotarisana mukati. Chengetedza zviyero zvichikwira uye zvishoma zvishoma. | 2 sezvikamu gumi zve12 zvakare |
| Bhanze mapenzi 8 - Loop band iri pasi petsoka uye ubatisise. Curl iyo inobata hafu kusvika kumasere masere. Zvino tanga kumusoro kwechikwata uye udzike pasi unobata hafu pasi pasi kwemasere masere. Kwekupedzisira masere reps anozadza biceps curls. | 24 reps |
| Kugadzika kwepfungwa - Gara pabhenji kana chigaro uye ubatisise mutoro wakaremara muruoko rworudyi. Bhenesa uye urembedze uremu, uise chinamato chakanaka mukati mehudyu yakarurama. Zvishoma nezvishoma kuvhara kurema kusvika kumapfudzi. Pasi uye dzokorora zvese zvekare uye shandura mapande. | 12 reps |
| Muparidzi anoputira pabhora - Pamabvi, rara pasi pamusoro pebhola uye ubatisise zviyero, zvikwata zvakatambanudzirwa pabhola uye zvakanamatira. Deredza zvidhori pamusoro pebhora, uchengetedze zvishoma zvishoma mumakumbo pasi. Kurisa zvidhori uye udzoke. | 12 reps |
| Dzokorora | |
| Workout Time: 10-15 Maminitsi | |
Workout 8: Core
Ichi chekuita basa chinosanganisira maitiro akasiyana-siyana emira uye pasi anoita zvekutarisa izvo zvinotora abs uye kuderedza shure nemajeri akasiyana ekuwedzera.
Zvishandiso
Dumbells akaenzana akaenzana, kusimba band
How To
- Kushamwaridzana musati maita basa kana kuita izvi kushanda pashure pekushanda kwepakutanga.
- Ita basa rimwe nerimwe, rimwe shure kweimwe. Kana pane pane imwe chete yakagadzirirwa, pfupa zvishoma pakati pekuisa.
| Dzidzira | Reps |
| Kumusoro squat - Mira namakumbo akareba, zviyero muruoko rumwe norumwe. Tora ruoko rworudyi rwakananga kumusoro uchichengetedza rumwe rutivi rwakaturika pasi. Chengetedza gorofa rakanamirwa rakanamirwa uye utarise kumusoro kwehuremu, kana uchikwanisa. Kubva pane iyo nzvimbo, inopinda muchikwereti, kuchengeta ruoko rwakananga kumusoro. Mira uye dzokorora usati washandura mativi. | 12 reps |
| Rutivi rwemabvi mabheji anomhanyisa - Bata bhani nemaoko mashoma masendimita uye uchengetedze bhanhire. Tora maoko ako zvakasimudza uye uise mabvi akakodzera kumusoro uye uende kune rumwe rutivi sezvaunounza ruoko rworudyi, boka racho richiri kudzidzisa, kumabvi. Pasi uye dzokorora usati washandura mativi. | 12 reps |
| Spiderman - Pinda panzvimbo yeplanki pamaoko nezvigunwe. Uya nemabvi akakodzera kunze uye kuruboshwe rwakarurama. Dzokera shure uye dzokorora kune rumwe rutivi. | 2 sezvikamu gumi zve12 zvakare |
| Plank - Tora pamakumbo ako nezvigunwe kana, kuti uchinje, iwe unogona kuzorora pamaoko ako kana kuti zorora mabvi pasi. Bata kusvika kumasekondi makumi matanhatu kana kupfuura kana uchigona. | Bata kwemaawa 30-60 |
| Chikamu hip rinokwidza - Gara pasi pasi uchizorora pamakumbo akakodzera, mabvi akagadzika. Enda pfuti yako uye, uchidzingira mabvi pasi, simudza mahudyu kubva pasi, uchivhara zvinyorwa. Pasi uye dzokorora usati washandura mativi. | 12 reps |
| Dzokorora | |
| Workout Time: 10-15 Maminitsi | |
> Sources:
> ACE - ProSource: HIIT Nyaya Inokosha - Super-Short Practice Bouts (paKakarurama Kwazvo) Ipa Big Weight-kurasikirwa Makomborero. ACE Fitness. / prosourcearticle / 3746 / super-short-maitiro-zvinyorwa-pa-ari-kurudyi.
> Boutcher, Stephen H. "High-intensity intittent exercise uye kurasikirwa kwemafuta." Zvinyorwa zvekurema 2011 (2010).