Kwete nhumbi dzinodikanwa
Kushandisa pamusha chinhu chinonakidza, kupa zviri nyore uye nzira yekuchengetedza mari nenguva. Nyaya chaiye ndeyekuti ingagadzira sei kushanda zvakanaka kweimba kana iwe usina nzvimbo yakawanda kana zvigadzirwa.
Iwe unofanirwa kuve wakagadzira kana iwe uchiita zvekuita kumba, asi pane zvakasiyana-siyana zvekushanda uye kugoneka kwema cardio maitiro iwe unogona kuita kuti uwane maitiro, kupisa makirori, uye kushaya uremu. Pasi pane mamwe maidiwa epamba yemudio cardio iwe unogona kuita chero nguva, chero kupi zvako.
1 - Jumping Jacks
Iko : Kudzokorora tsoka dzakapeteredzwa nguva dzose paunenge uchitenderera maoko kumusoro, ndokudzoka zvakare
Sei : Kutumbuka jacks kunopisa anenge zana makori mumaminitsi gumi. Hapana chigadzirwa chakakosha kana unyanzvi hunodiwa.
Zvinotarisirwa : Shangu dzakanaka, mwoyo wakagadzikana, uye pasi rakasimba
Kuchengetedza : Kurwisa jacks kune zvakakosha, izvo zvinogona kubhadhara zvinyorwa. Iko kunogona kukuyeuchidza nezvepurasari kana yepamusoro-gym gym class traumas.
Kusiyanisa : Plyo-jacks, kutambanudza tsoka panzvimbo pokudumbuka, pane imwe danho, kubata bhora remishonga, pushup jacks
Nzira Yakanakisisa Yokushandisa Jumping Jacks Mubasa Rokuvhiya :
- MuCardio Dunhu : Shandisa jacks jacks mudunhu, uchiita maawa masikati 30-60 uye uchitengesa nemamwe maitiro ediodio zvakadai sokufamba, kutamba, kutamba tambo, etc. Edza kusiyana kwakasiyana kwekumhanya jacks nguva dzose, kudzokorora dunhu kwema 10-30 maminitsi.
- Mune Simba Dunhu : Mamwe masikati 30-60 anosvetuka jacks nemaitiro anosimba zvakadai se squats, mapapu, pushups, uye dips kwemaminitsi 10-30.
- Mune Basa Renyu Rinogara Richiita : Wedzera kukwirira kwakanyanya kuendesa ku cardio yako kana kushanda kwesimba kuburikidza nekuwedzera kweminiti kana kupfuura kwekumhanya jacks munguva yekuvhima kana pakuguma.
2 - Jump Ropa
Chii : Kutenderera tambo netsvimbo nguva nenguva nekusvetuka pamusoro payo uye (zvisarudzo) kuimba mihanzi
Sei : Izvo zvakanaka cardio, inopfuta anenge 220 makoriki mumaminitsi makumi maviri. Jump ropes hazvibatsiri, kufamba zvakanaka, hazvirevi unyanzvi hunokosha, uye hunogona kushandiswa kupi zvako iwe une nzvimbo.
Zvinotarisirwa : Tambo yakasvetuka, shangu mbiri dzakanaka, kushivirira, uye tsika.
Kuchengetedza : Kuramba tambo inokurudzira uye inoda kudzidzira. Zvinotaridzika zviri nyore, asi vanotangisa vangave vane nyasha dzose dzenzou yenzou uye rwendo kakawanda. Nokuda kwemigumisiro yakanakisisa, shandura tambo nemaoko, kwete maoko, uye nyika zvishoma. Ingosimuka kumusoro zvakakwana kuti ubvise tambo
Kusiyanisa : Kurumbuka kune rimwe rutsoka, kushandura tsoka, kuyambuka tsoka, kudonha nemabvi akareba, kuchinja kaviri tambo
Best Jump Rope Workouts :
- Mutanga-tanga Dunhu : Kushandiswa kwemaawa 10-30 ekupembera nekufamba munzvimbo panzvimbo dzezvikamu 5-10. Zvishoma nezvishoma shanda kusvika kune nguva yakareba kuruka zvirongwa
- Cardio Dunhu : Mamwe masikati 30-60 ekuzununguka nemamwe maitiro ekurodio, zvakadai sokufamba, kutamba, kutamba jacks, nezvimwewo.
- Simba Dunhu : Mamwe masikati 30-60 anosvetuka nemasimba anosimba, akadai se squats, mapapu, pushups, uye dips.
3 - Kutarisa munzvimbo
Chii : Kufamba munzvimbo yakamira
Sei : Izvo zviri nyore, zvinobatanidza, zvinoita kuti mwoyo uwedzere uye ndiyo nzira yakanaka yekudzidzira kuti uwedzere kushanda
Zvinotarisirwa : Shangu dzakanaka uye pasi rakasimba
Kuchengetedza : Izvo zvakakosha, izvo zvinogona kutora majoini, uye zvinogona kuva zvinotyisa. Nemhaka yokuti hapana chinotungamira mberi, hachisi kufanana nekukwira kunze
Kusiyana : Shongedza maoko pamusoro, mabheji akareba, mhete dzinoputika, mabvi makuru
Nzira Yakanakisisa Yokushandisa Kushandura Kwakaitika Mukugadzirira :
- Sezvokudzimara: Tanga nekufamba munzvimbo, zvishoma nezvishoma shandura izvozvo kune jog kugadzirira muviri wako kuti uwedzere kushanda
- MuCardio Dunhu : Mamwe mauto achifamba munzvimbo pamwe nemamwe maitiro emoto, zvakadai sokukwira, kutamba, rwonzi rwonzi, danho rinogunzva, nezvimwewo. Ita rimwe nerimwe kwemaawa 30-60, uchidzokorora kwemaminitsi 10-30
- Mune Simba Dunhu : Mamwe masikati 30-60 ekufamba-famba panzvimbo neine simba rinoshanda, zvakadai se squats, mapapu, pushups, uye dips kwemaminitsi 10-30.
- Sekushanda Kwekushanda: Edza kutamba panzvimbo apo iwe unoda kuparara kushanda kubasa kana kumba
4 - Burpees
Chii : Kukanda pasi, kusvetuka tsoka kumapuranga, kumhanyira kumashure uye kumira
Sei : Ichi chiurairo cardio exercises , ichipisa 100 kana kupfuura makoriki mumaminitsi gumi (kana iwe unogona mudumbu 10 maminitsi emuitiro uyu).
Zvinotarisirwa : Chimwe cheshangu, ruzivo nepamusoro-soro maitiro, iron ichaita
Kuchengetedza : Ichokwadi, zvakaoma chaizvo
Kusiyanisa : Kutsika tsoka kumudzo panzvimbo yekudumuka , svetuka kumucheto, wedzera pushup kana kushandisa zvishandiso: Mishonga yeBrain, BOSU, kettlebell , kana Gliding Discs
Nzira Yakanakisisa Yokushandisa Mabhuropi Mukudzidzisa :
- Zvishoma: Sezvataurwa pamusoro apa, chaizvoizvo, zvakaoma chaizvo
- MuCardio Dunhu : Itai maminitsi makumi matatu nemakumi matatu nemakumi matatu emadhora emaminitsi gumi nemasere emutambo we cardio unosanganisira mamwe maitiro, zvakadai sokufamba, kutamba, kutamba tambo, danho rinogunzva, nezvimwewo.
- Mune Simba Dunhu : Wedzera masekondi makumi matatu nemakumi matatu emakumi matatu emabhiripi mushure mekuita masimba matatu masimba matatu, zvakadai se squats, mapapu, pushups, uye kuvhara kwemaminitsi 10-30.
- MuKupedza Kwekudzivirira Kuvharidza Kwepamusoro : Ita masekondi makumi matatu nemakumi matatu emakumi matanhatu emapurisa, zorora kwemaawa 30-60 uye dzokorora kwemaminitsi gumi kana kupfuura. Iwe unogonawo kushandisa mabhepi mubasa reTabata.
5 - Gomo Rinokwira
Chii : Kubva pane chinzvimbo chekusimudzira, kumhanya nemabvi mukati nokunze
Chikonzero nei : Vanokwidza makomo vanosimudza mwoyo yepamusoro apo vachivaka simba nekutsungirira mumoyo. Hapana unyanzvi hunokosha hunodiwa
Zvinotarisirwa : Masimba akasimba uye pasi
Kuchengetedza : Chiito ichi chinogona kubhadhara mitambo, maoko, uye mapepa pamwe chete
Kusiyana-siyana : Kumwe kusvetuka gumbo rimwe nerimwe mberi uye kumashure, shandisa Gliding Discs, mapepa emapuranga kana tirasi, zvibatanidze pamwe nedzimwe zviratidzo zvakadai seburpees, pushups , kana mapuranga.
Nzira Yakanakisisa Yokushandisa Muchikwata cheMakomo muKunoshanda :
- MuCardio Dunhu : Wedzerai vatasvi vemakomo kuenda kumutambo wenyu we cardio, muchiita kwemaminitsi 30-60 nguva imwe neimwe
- Mune Basa Rokushanda : Itai kuti vatasvi vemakomo vagadzikane nemaputi kana mapuranga kuti vawedzere simba
- Mumakwikwi: Nekukwirira kwepamusoro, ita mapoka evanhu vanofamba makomo ane mabhiripiti, mamwe mavhiri 10 pamwe nevane gumi vanosimudza makomo, kana kuwedzera kuti vatakure .
6 - Squat Anoputika
Iko : Kubva panzvimbo yakakisa, svetuka zvakakwirira sezvaunokwanisa, kudzokera zvakare ku squat.
Chikonzero : Squat anokwira chiito cheplyometric chichaita kuti mwoyo uwedzere, kupisa makorikori, uye kuwedzera simba mumakumbo. Hapana unyanzvi hunokosha hunodiwa.
Zvinotarisirwa : Mabvi anofara, ruzivo nehupamhi hwekuita muviri, shangu mbiri dzakanaka, uye pasi
Kuchengetedza : Muitiro uyu unobatsira zvikuru uye hukuru hwakasimba uye hunoda majoka akasimba uye mwoyo wakasimba. Nechinangwa chipi nechipi chekushandisa muviri, pasi zvishoma kuti udzivirire majoints
Kusiyanisa : Kusungwa kwejeri kunosvetuka, froggy kusvetuka, paBOSU
Nzira Yakanakisisa Yokushandisa Squat Inopinda Mubasa Rokuvhiya :
- Muchikoro cheCardio : Itai masekondi 30-60 emakumbo echikwata anokwira mumutambo wenyu weparadidio workout kana mumutambo we cardio nemamwe maitiro, zvakadai sokufamba, kutamba, kutamba tambo, danho rinogunzva, nezvimwewo.
- Muchikamu chemuviri chekudzivirira muviri: Wedzera masekondi 30-60 ekuputika kwechikwata mushure mekuita muviri wose wepamuviri wechitatu, zvakadai se squats, mapapu kana kuparara kuti kuwedzere simba, simba, uye simba
- Mukukwiridzirwa Kwekudzivirira Kwekudzivirira : Ita masekondi 30-60 ekuputika kwechikwata, zorora kwemaawa 30-60 uye dzokorora kwemaminitsi gumi kana kupfuura. Iwe unogona kushandisa zvakare squat inopinda mubasa reTabata.
7 - Takura Zvikwata
Chii : Kusvetera pasi, kutambanudza mavoko kune imwe nzvimbo, kufamba maoko maoko kumashure. uye amire ... sebere
Sei : Vanoita kuti mwoyo uwedzere mberi apo uchivaka simba uye kutsungirira
Zvinotarisirwa : Pasi, rudo rwebheari, ruzivo nepamusoro-soro
Kuchengetedza : Kufamba uku kwakaoma kudarika kunoratidzika uye simba rinowedzera nokukurumidza
Kusiyana-siyana : Hapana pushup, kumira pamabvi, kuchengeta mabvi pasi apo iwe uchikwira mukati nokunze
Nzira Yakanakisisa Yokushandisa Kushanda Kwezvokutakura muBasa Rokuvhiya :
- MuCardio / Strength Workout : Itai maminitsi makumi matatu nemakumi matatu ekuberekwa kwebhere muchikoro chako chema cardio kana mumutambo we cardio nemamwe maitiro akadai sokufamba, kutamba, kutamba tambo, burpees, nezvimwewo.
- Muchikamu chepamusoro chemuviri : Wedzera maawa makumi matatu nemakumi matatu ekuberekwa kunobhururuka katatu mushure memazuva matatu kusvika kumusoro kwemuviri muviri wakadai semafuta, mapfupa emapfupa kana mapfupa emakumbo kuti awedzere simba, simba, uye simba
- Muchikamu chepamusoro chekudzivirira kupindira: Ita masekondi makumi matatu nemakumi matatu emakumbo, zorora kwemaawa 30-60 uye dzokorora kwemaminitsi gumi kana kupfuura kana bhudzi rimwe rinokamba nemamwe masimba ekudzidzira zvakadai seburpees kana squat jumps. Iwe unogonawo kushandisa bhuti dzinoenda muTabata workout.
8 - Kickboxing
Chii : Kutora, kukanda, nekubatana kwayo pamusoro pebhagi, mhepo kana (ngozi) mumwe munhu
Chikonzero nei : Kickboxing inogona kupisa makiriki zana mumaminitsi gumi, pakuderera kwakasimba, inoda chero midziyo uye inogona kukubatsira kuti ubvise maitiro ako.
Zvinotarisirwa : Zivo inokosha yezvitsotsi nemakumbo
Kuchengetedza : Kuwedzeredza maoko nemakumbo munzira yose panguva yemakumbo uye kukanganisa kunogona kusimbisa majoini
Kusiyana : Kusagadzikana kusingagumi kwekukatura, zviputi, kana zvose
Nzira Yakanakisisa Yokuenda Kickbox Mukugadzirira :
- Gadzira Wako Cardio Workout : Kana iwe uchiziva ne kickboxing, ita yako kusangana: Jab-cross-hook-upper, jab-cross-hook-knee smash-mberi kick, squats nechemberi kutsvaga, kuruka mberi kutsvaga, kana rutivi kicks
- Dzidzira mavhidhiyo Mavhidhiyo : Firidzira iwe nezvinhu zvakasiyana-siyana zve kickboxing nemavhidhiyo ekudzidzisa: Kickboxing Kicks, Punches, Tabata Jump Kicks neJumping Side Lunges. Iwe unogona zvakare kuedza kumba kickboxing mavhidhiyo.
9 - Staircase Kudzidzira
Chii : Kushandisa masitepisi kwezvinhu zvose kubva pa cardio kusvika kune simba rekudzidzisa
Chikonzero nei : Kufamba masitepisi inonyanya kukosha cardio workout uye unogona kushandisa matanho ezvimwe zviito zvekuita.
Zvinotarisirwa : A staircase ane danho rimwe chete
Kuchengetedza : Tarisa makate, imbwa, madiki, uye vana. Iva nechokwadi chokuti pane chirairo chekuchengeteka.
Kusiyana : Shandisa danho.
Nzira Yakanakisisa Yokuwedzera Stairs Mukupinda Kwaunoshanda :
- MuCardio Dunhu : Kana iwe une staircase yakareba (kupfuura masitepisi matanhatu), ita basa iri mumutambo we cardio: Mamwe maawa 1-2 anozorora uye pasi nemamwe maitiro emotokari, zvakadai sekumhanya tambo, kutamba panzvimbo , kusvetuka jacks, nezvimwewo.
- Muchikwata chepamusoro-kupindira Kudzidzisa : Simhanya kana kufamba pamakwidza masitepiti nekukurumidza sezvaunogona uye kufambazve pasi kuti uwanezve, kudzokorora kwemaminitsi gumi kana kupfuura. Iwe unogona kushandisawo danho rimwe chete: Fura padanho netsoka mbiri uye udzike pasi, kana kuti umire kune imwe netsoka pachitsika uye svetuka, uchitenderera madigiri 180 uye uende kune imwe yetsoka panhanho.
- Mune Simba Rokushanda : Shandisa rimwe danho rekugadzirisa, mapapu, dips, squats, step ups nezvimwe.
10 - Bonus: Mhanya, Famba, Tamba
Chii : Iyo huru kunze
Sei : Kune mweya mutsva kunze uko uye zvinonakidza kuti uende pane imwe nzvimbo apo uri kudzidzira
Zvinotarisirwa : Mukova wekunze kwenyika, shangu mbiri dzakanaka, magirazi ezuva, uye sunscreen
Kuchengetedza : Chenjererai imbwa inoputika, kupisa, kutonhora, kutaurirana vavakidzani, vatyairi vakavhiringidzika, uye mabhasiki
Kusiyana : Kusingaperi
Nzira Yakanakisisa Yokudzidzira Kunze :
- Famba : Kurasikirwa kwemazivi, famba nenzira yakakurumidza , uye shandisa makomo uye zvipfumbu kuti uwedzere kuwedzera.
- Mhanya : Kana uri wekutanga , tanga nepurogiramu yekufamba / runotarisa muviri wako.
- Kudzidzira Dunhu: Hausi kungosimbiswa nekufamba kana kumhanya kunze. Iwe unogonawo kuisa simba rekuita nemaitiro ako kana kumhanyira kuwedzera simba uye kuita kuti zvinhu zviwedzere kufadza.
- Tamba: Kurwisa Frisbee kana bhora, kutsvaira imbwa kana vana kana zuva paki inoita zvekuvhima zvinonakidza.