Pasinei nokuti uri kupfupika panguva kana iwe uchida chimwe chinhu zvinyanya kufadza mukushanda kwako, kurovedzwa kwepaduku chinhu chikuru. Nekudzidzisa uku, iwe unogona kusanganisira zvose cardio uye simba pakudzidzisa rimwechete.
Izvozvo zvinokubvumira kuti ushande pane nzvimbo dzakawanda dzehutano pane kuva nekushanda kwakasiyana, nzira yakakwana yekudzidzira muzviito kana iwe une purogiramu yakabatikana.
Nemhando idzi dzekushanda, iwe unobva pane rimwe basa kusvika kune rinotevera usingatori mukati. Nemhaka yokuti iwe uri kurega nezvimwe zvacho, basa rinokurumidza kufamba nekukurumidza.
Kune nzira dzakawanda dzekuita dunhu rekudzidzisa. Zvimwe zvekushanda zvinotarisa pamoto chete, vamwe bedzi pane simba uye nevamwe vane zvose. Muchikoro ichi, iwe uchange uchinatsiridza simba rekuita nemutambo wemoto.
Chinokosha pakuita basa iri ndechekushanda zvakasimba sekukwanisa kwepfungwa dzakapiwa kana nguva. Izvozvo zvinoreva simba rinoshandiswa, shandisa zviremera zvakakwana zvakakwana kuti rep yekupedzisira inonzwa yakaoma zvikuru.
Nokuda kwemafirimu emoto, iwe unoda kushanda zvakaoma sezvaungagona panguva yakatarwa. Edza kuita kuti mwoyo wako uwedzere pane imwe nzvimbo pakati pehutanhatu nhamba ye8 kana ye 9 pane iyi inoonekwa yakashanda .
Precautions
Ona chiremba wako kana uine chero rudzi rwehutano kana kuti kukuvara.
How To
- Kushamwaridzana nemaminitsi masere emagetsi emhepo yakadai sekufamba munzvimbo, kufamba-famba mumba kana kukwira uye kutsika matanho, danho rinopinza, et.
- Ichi chikamu chinokwana 2 mativikiti, mumwe nomumwe ane 6 kushandura simba uye cardio maitiro aunoita imwe pashure pomumwe.
- Ita basa rimwe nerimwe kuitira nguva yakatarwa yenguva (kana kwenguva yakawanda iwe uchigona kuchengeta zvakachengeteka zvakadaro) uye enda mberi kune rimwe rinotevera. Kana ukangopedza zvose zvidzidzo, iyo inofungidzirwa sedunhu rimwe chete.
- Nguva ndeye mazano chete - tapota shandura maererano nehutano hwako hwepamusoro uye unofunga kuti unoedza.
- Vatangotanga: Kuzadza Dunhu Ini kamwechete ndichishandisa zviyero zvisinganzwisisiki kana kuti hapana kuyerwa zvachose kana iwe zvachose uchangotanga kushandisa.
- Vanopindirana: Pedza zvose mashese 1-2 nguva.
- Akafambira mberi: Zeza zvose mashese 3 kana kupfuura.
Dunhu 1: Ball Squats
Isa bhodhi rekudzivirira shure kumashure uye pakatarisana nemadziro nemakumbo hip-width zvakaparadzana, musipo uye torso yakarurama.
Famba tsoka dzako kuitira kuti iwe unamire pakurwisa bhora. Kana izvi zvichizununguka, bata pamadziro kana kuita izvozvi pasina bhora.
Bendai mabvi enyu uye muderedze pasi kusvikira mabvi ari pa 90 degrees. Kana iwe uine matambudziko emabvi kana izvi zvakaoma, enda chete kusvika iwe unogona.
Dhirirai muzvitsitsinho kuti mumire.
Dzokorora kwemasekondi 30-60 uye uchengetedze zviyero zvekuwedzera kuwedzera.
Jumping Rope
Nokuda kwekuita kwako cardio, iwe uchishandisa jump rope . Kana iwe usina imwe kana kuti usina nzvimbo yeiyo, unogona kungotumuka kumusoro uye pasi uye kushandura maoko ako.
Kuti uite izvi, svetuka nemakumbo ose pamwe chete uchinge uchinge uchinge uine inch kana zvakadaro kubva pasi. Gara nemabvi akanyorova uye pamabhora etsoka.
Dzokorora kwemasekondi 30 kusvika 1 miniti.
Kana iwe uri mutsva pakukanda tambo, edza kuita 10 marumusi mumutsara uye wofamba panzvimbo kuti uzorore. Ramba uchiita izvozvi nokuda kwehurefu hwebasa racho, uchienda chero nguva iwe uchigona nguva imwe neimwe.
Lunges
Simira muchitsauko chakatsaurwa, rutsoka rworudyi pamberi. Netsoka dzako dzinofanira kunge dzakasvika mamita matatu zvakaparadzana, zvakakwana kuti kana iwe wakakotama mabvi maviri, bhudzi rako rokumusoro haringatomboregi kupfuura zvigunwe.
Kuchengeta zvisikwa zvakasimba kana zvichidiwa, benderera mabvi maviri uye pasi kusvika pasi kusvika mune imwe nzvimbo. Edza kuenda zvakaderera sezvaunogona kana kusvikira mabvi ari pamakona 90-degree.
Mabheji kumashure haafaniri kubata pasi.
Dhirirai mberi kwechitsinho kuti musimuke uye dzokorora kwemaminitsi makumi matatu. Shandura mativi uye dzokorora kwemaminitsi makumi matatu.
Famba kana Jogo munzvimbo
Nokuda kweiyo cardio inofamba iwe unogona kuenda kana kuenda kune imwe nzvimbo panzvimbo. Kana iwe uchida zvakanyanya zvakakosha, tambira nekufamba. Edza kuenderera mberi maoko kuti uwedzere simba kana kufamba uchikomberedza imba.
Kana iwe wakanaka nehuipi, edza kubuda munzvimbo uye kuisa maoko pamusoro. Kwemaminitsi gumi nemashanu, shandura kuitira kuti iwe uri kufamba nemabvi akareba, zvinoreva iwe uri kuisa mabvi kusvikira kumusoro kwepamusoro kana uchikwanisa.
Dzokorora kwemasekondi 30-60.
Pushups
Pinda pane chinzvimbo chekutsvaga. Izvi zvinogona kuva pamabvi ako kana pamakumbo ako. Ita kuti chokwadi maoko acho akawandisa kupfuura mapepa.
Iko nechemberi soro uye neko kusungirirwa kunonamatira zvidzitiro mumuputi. Enda zvakaderera sezvaunogona kana kusvikira chifukidzo chichirova pasi. Edza kusatungamira nechinangwa.
Kana uchida kugadziriswa, edza rusvingo pushups.
Dzokorora kwemaminitsi makumi matatu, pfuurira zvishoma uye woedza mamwe masekondi makumi matatu.
Zvikwata Zvokutanga Kick
Mira namakumbo pamwechete.
Uya nemabvi akakodzera kumusoro uye uwedzere gumbo pamberi kutsvaga (usavhara mabvi!).
Pasi pasi mujasi rakaderera (mabvi mushure mezvigunwe) uye kwotiza nejoboshwe.
Dzokorora (kurudyi kukanganisa, squat, kuruboshwe kuruka) kwemaminitsi 1-3.
Dzokorora dunhu iri 1-3 nguva.
Dunhu 2 - Squat Ane Chepamusoro Press
Simira netsoka chiuno chinzvimbo chakasiyana uye uchengetedze zviyero zvese pamapfudzi.
Bhenza mabvi, kutumisa zviuno kumakumbo. Enda zvakaderera sezvaunogona uye pfuurira nepakati pezvitsitsinho kuti umire.
Sezvamunosimuka, chengetedza zvisikwa zvepamusoro.
Deredza zvidhori uye dzokorora kwemaawa 30-60.
Kurutivi Rutivi Jump
Isa chinhu chiduku pasi kuti iwe unogona kutamba pamusoro. Iva nechokwadi chokuti chimwe chinhu chisingazokufambi iwe - kushamwaridzana bhandi kunounza zvakanaka.
Mira kune rumwe rutivi rwechiratidzo uye wotumira pamusoro payo nemakumbo maviri panguva imwe chete, uchidzika nemabvi akanyorova.
Rambai muchikwira pamusoro pebhande kwemasekondi makumi matatu. Zorora kana uchida uye uchienderera mberi kwemamwe masekondi makumi matatu.
Kana ichi chiri chakaoma zvikuru, edza kuyambuka bhenji kana kutumbuka nechitsiko chimwe chete pane imwe nguva, izvo zviri nyore.
Dips
Gara pachigaro kana bhenji, maoko ari pedyo nehudyu uye kusimudza kuitira kuti iwe uenzanise pamaoko ako.
Kuchengetedza muviri kwazvo pedyo nechigaro, kupeta zvidzitiro uye kuderera mu triceps dips. Iwe haufaniri kuenda kunoderera kudarika 90 degrees. Dzokorora kumashure uye dzokorora kwemasekondi makumi matanhatu.
Zorora hafu kana uchida. Nokuda kwechigadziriswa, chengetedza tsoka dzako dziri pedyo. Nokuda kwakasimba, famba tsoka dzako.
Jumping Rope
Buda rako rokumhanya rope kana, kana iwe usina, tofungidzira iwe.
Juma kwemasekondi 30 kusvika 1 miniti
Ita pachitsiko chimwe chete kwehafu yenguva uye shandura makumbo kune zvakasara, uchinge uchinge uri masendimita kana zvakadaro kubva pasi.
Lunge neBiceps Curls
Simira muchitsauko chinoparadzaniswa negumbo rimwe mberi uye imwe kumashure. Ita zvigadziko muruoko rumwe norumwe uye ufukidze mabvi muchipinda.
Paunenge uchidzivirira, chengetedza zviyero kusvika mu biceps curl. Simira, udzikise zvimiso uye dzokorora kwemaminitsi makumi matatu kumativi ose.
Kuronga Bhiriji
Nhema panhope dzinotarisana nemabvi akadzikamisa, tsoka kune pedo.
Svetera kusvika kune bhulogi, uchidzidzira maruva, kuitira kuti muviri wako uri munzira yakarurama.
Tora nzvimbo iyo uye utore rutsoka rumwe masendimita masere kubva pasi, Pasi uye dzokorora kune rimwe divi. Ramba uchifamba kwemasekondi 30-60.
Dzokorora dunhu iri 1-3 nguva.
Pedza nekutambanudza.