Inzwai moto apo iwe unovaka simba nekutsungirira
Izvi zvinoshandiswa kusvika pakufambira circuit circuit workout routine zvinogona kukupa muviri wose wakadzika muviri unoita kuti mwoyo wako uwedzere uye utsi hwako hutsva. Iwe unoda imwe nzvimbo yepasi, nzvimbo shoma shoma, ibhodhi yekurovedza, inodhonza bar, uye timer.
Tanga nekfupi kupisa-up , uye wozoita zvishoma makumi matanhatu zvechipiri chekuita basa rimwe nerimwe nechegumi-yechipiri chekushandura kune rimwe rinotevera. Chinangwa chekugadzirisa kwemaminitsi makumi maviri kwevatangi vekutanga uye wobva waipedza kusvika pamaminitsi makumi matatu kana kupfuura kana uchiwana zvakakwana.
Nokuda kwekuda zvikuru, wedzera rutsva rwema 30 kusvika ku60 rwechipiri rwetambo kuruka pakati pega yega yega yega uye iwe uchakuchengetedza iwe kutengesa kwemoyo kunokurudzira nguva yose nekuwedzera kutsungirira kwako.
Pedzisa nehana yakanaka yakasununguka purogiramu yepurogiramu , uye iwe uchange uine basa rakakwana munguva shoma.
1 - Isa paBhora Rokuzorora
Danda riri pabhodhi rekudzivirira haingobatsiri muviri wako chete kuti urambe uchienda kuhondo, asi iwe''ll shanda mishonga yako yekutanga uye ugadzire hutsika hwakasimba. Iwe unogona kuzvichengetedza zvakakosha nekubata imwe nzvimbo, kana kuti kuita kuti zvive zvakaoma zvikuru nekuita zviduku zviduku, kuputika kuruboshwe uye kurudyi, kana kupfuurira mberi uye kumashure. Kuita kuti zvive nyore nyore, unogona kuparadzira tsoka dzako zvakakura, nekuita kuti zvive zvakaoma, fambisa tsoka dzako pamwe chete kana kuedza rimwe rutsoka panguva.
2 - Tora Ups
Iko kunokwidza ndeyekusimbisa kukuru kune iyo kusimudza. Inovaka mushure uye musimba, uye kusiyana kwakasiyana kunogona kukubatsira iwe kubatanidza nheyo zvakare. Nevatangi vekutanga, tanga neruoko rwekushandisa-hang-use rubatsiro (chigaro kana chikwata kuti uende kumusoro) uye edza kuchengeta chigunha chako pabhasi kwenguva yakawanda iwe unogona uye udzike zvishoma kuti udzike kuvaka simba.
Sezvaunowedzera simba, iwe unogona kusiyanisa ruoko rwako nzvimbo kubva paupamhi kusvika pakadzika, uye kubata ruoko kubva pane zvekunyanyisa kuenda kune chimwe chinhu.
3 - Bhokisi Rinotumbuka
Iyi ndiyo yakakwirira yekufambisa inoda kuti utano hwakanaka uye kubatana. Vatangi vekutanga vanofanira kutanga nebhokisi rakaderera zvikuru, kana kuti squat inobhururuka isina bhokisi rekudzivirira kuparara. Sezvaunowana zvakakwana uye wakanyatsosununguka, simudza bhokisi refu, uye shandura maitiro ako okukwira. Iwe unogona kuruka kumusoro, zvino tsika pasi udzoke. Kana iwe unogona kutamba kumusoro, uye kudzokera shure kudzokera pasi uye kurudyi zvakare. Zvose zvinoenderana nekukwanisa kwako, saka ita zvinokubatsira iwe. Kufambira mberi kwenguva.
4 - Lat Row
Iyo imwe yega yakamira mumugwagwa werinzira ndiyo nzira yakajeka yekuparadzanisa latsiti uye kuwana hutano hwakanaka hunodzoka shure hunofanirwa kumashure, mapepa, uye maoko. Kuita ruoko rumwe pane imwe nguva kunobatsirawo zviri nani kutarisa rutivi rworudyi uye rworuboshwe. Edza kushandisa maitiro akafanana uye ita masekondi makumi matatu kurutivi rumwe norumwe panguva yako yemaminiti imwe chete.
5 - V Anogara
Shandisa abs uye nheyo nechisimudziro chinosimudza gumbo uye gara pamwe chete. Vangangotanga vanogona kuita zvakadzokorora zvishoma uye vanoedza kusimudza uye kubatisisa nekubata nokukurumidza. Apo iwe unowedzera simba, unogona kuedza kubata nzvimbo yacho kwenguva refu. Kubata nzvimbo yacho kunodawo kuenzanisa uye kugadzikana. Dzidzira kudzora kufamba munzira shoma, yakasimba uye usadzivisa kugunun'una kana kuputika kumusoro uye pasi.
6 - Chikamu Plank
Pedzisa chiitiko nemapuranga emativi. Izvi zvinonyanya kukosha sekudzidzira maviri, nokuti iwe uchada kubata nzvimbo yacho kusvika kumasekondi makumi matanhatu kumativi ose maviri. Vangangotanga vangave vachida kutora zviduku zvishoma kuti vazadze maminitsi ose, asi apo iwe unowedzera simba, tora nzvimbo yacho kwenguva yakareba kusvikira wapedza masero makumi matanhatu. Iwe unogonawo kuita izvi zvakanyanya nekugadzirisa chigaro apo uri pachikwangwani chako kwete pane ruoko rwako.