Muviri wako ndiyo yako yakanakisisa yekushandisa
Nepo pasina kushayikwa kwekushandisa mashizha ekukubatsira kupisa makorikori, iyo yakanakisisa haitomboiti chinhu: Muviri wako. Pasinei nokuti uri muimba yehotera yakashata kana pasi peguru rakadzika pasi, muimba yako yekugara kana muimba yekugezera pabasa, muviri wako une zvose zvaunoda kuti uwane muviri wakakwana wokugadzirira muviri. Chinokosha ndechokuti uzive zvakanakisisa muviri wekuita muviri uye kuti ungazviisa sei pamwe nekuita basa rakanaka.
Iwe unogona kuwana dzakawanda zvezviito izvi zvinosanganiswa muMuviri-Minute Body Weight Circuit Workout .
1 - Squats
Chii : Bend mabvi uye squat sekunge akagara pachigaro. Oops, hapana chigaro. Mira shure. Dzokorora
Chikonzero : mashanga anoshandisa musero wose mumuviri wakaderera uye anofanidza kufamba kwatinoita zuva rese, tichiita kuti zvive zvakashanda
Zvinoda : Mabvi anofara, maitiro akanaka
Kuchengetedza : Zvikwata zvinogona kukonzera marumbo kurwadziwa, asi unogona kuzvidzivirira nokuchengeta kuremera pane zvitsitsinho nemabvi shure kwezvigunwe. Iwe unogona zvakare kuedza dzimwe nzira kune squats .
How To :
- Mune dunhu : Itai zvikwata mumusangano wekushanda pamwe nezvimwe zviito zvinoratidzwa pano, muchiita basa rimwe nerimwe kwemaminitsi 30-60
- For power : Alternate squat ane squat run for 30-60 seconds
- Nokutsungirira : Ita zvikwata zvakawanda sezvaunokwanisa mumasekondi 30-60, kuputira makumbo nemaoko pamwechete
- Kuti uwane simba : Wedzera uremu kana, nokuda kwezvikwereti zvemutumbi, zvishoma nezvishoma: 4 kuverenga pasi, bata pasi pasi kwezvikamu zvina, 4 kuverenga, kudzokorora 12-20 reps
2 - Lunges
Izvozvo : Mamiriro akasiyana-siyana, pfugama mabvi uye gadzirisa zvakananga pasi kusvikira mabvi ari pamakona anenge 90-degree. Simuka, dzoka uye unzwe kupisa
Chikonzero : Mapungumusi anobata masimba makuru mumutumbi wepasi uye anotarisa kuenzanisa uye kugadzikana
Zvinoda : Mabvi anofara, maitiro akanaka
Kuchengetedza : Kunogona kukonzera marwa kurwadziwa. Zvimwe pamusoro pemarongerwo emaruva akadzivirira kuti usabatwa nemabvi .
How To :
- Mune dunhu : Itai mapapu muchikoro chekuita basa nemamwe maitiro anoratidzwa pano, muchiita basa rimwe nerimwe kwemaminitsi 30-60
- For power : Alternate munge ne plyo lunge kwemaminitsi 30-60
- Nokutsungirira : Ita mapapu akawanda sezvaungagona mumasekondi 30-60, shandura mapande
- Nokuda kwesimba : Wedzera uremu kana kuti, kumapapu emunwe maviri, inononoka pasi: 4 kuverenga pasi, gadzika pasi pasi kwezvikamu zvina, 4 kuverenga, kudzokorora kwema 12-20 reps kune rumwe rutivi
3 - Imwe-Yakasungwa Kufa
Izvozvo : Kuenzanisa kune rimwe gumbo uye chidimbu kubva muhudyu, kuderedza chirwere uye kuunza gumbo rekumusoro zvakananga kusvikira zvose (zvimwe) zvakafanana nechomukati
Sei : Izvo zvinogona kuitwa chero kupi zvako uye hazvitsvaki chero zvigadzirwa zvakakosha. Vanoita zvishamiso pane glutes uye hamstrings apo vachiedza kuenzanisa uye kugadzikana
Zvinotarisirwa : Nheyo yakasimba, muyero wakanaka
Kuchengetedza : Kunogona kukonzera matambudziko kumashure kana iwe wakakomberedza mberi. Chengetedza mapepa kumashure uye kumashure kwakanyorovesa mukati mekushandisa.
How To :
- Mune dunhu : Itai kuparara kwema-one muchikwata chekushanda pamwe nedzimwe zviratidzo zvinoratidzwa pano, muchiita basa kumativi ose maviri kwemasekondi 30-60
- Nokuda kwesimba : Ita bheji rakakotama, uchikotama pasi kuti ubate pasi uye udzoke shure, uchengete gumbo rekumusoro rakasimudzwa. Dzokorora kwemasekondi 30-60 kune rumwe rutivi. Wedzera kumira kwekuwedzera
- Kuti utsungirire : Tarisa paunofambidzana nekukurumidza, uchiita sekufa kwakawanda-kwakaremara sezvaunokwanisa mumasekondi 30-60, shandura mapande
- Nokuda kwesimba : Wedzera uremu kana, nokuda kwekufa kwemaviri muviri, kubata kuputika kwega kwega nemaoko mberi, kungofanana nenzeve kwemasvondo mashanu, kudzokorora kwema 12-20 reps kune rumwe rutivi
4 - Rusvingo Runogara
Chii : Kugara pakatarisana nemadziro kwenguva yakareba iwe unogona kumira
Chikonzero : Rusvingo runogara hwakanaka pakudziya muviri wepasi uye pakuvaka kutsungirira mumuno mauno, glutes, quads, uye mashizha
Zvinoda : Rusvingo
Kuchengetedza : Zviri nyore kubiridzira nekugara kumusoro pamadziro, zvinogona kuparadza nguva nekukonzera marwadzo pamwe chete. Chengetedza uremu muzvitsitsinho uye edza kuchengeta mabvi pamakona makumi mapfumbamwe. Uyezve, izvi zvinonyatsopisa zviya
How To :
- Mune dunhu : Kuwedzera rusvingo kunopinda mubasa rekushanda pamwe nemamwe maitiro anoratidzwa pano, achiibata kwemaminitsi makumi matatu kusvika kumaminitsi maviri
- Nokutsungirira : Bata rusvingo ugare kwenguva yakareba sezvaunokwanisa. Simuka, zorora uye dzokorora
- Kwekudziya-kutanga : Tanga norusvingo ugare sehudziya hwemuviri wako wekudzidzira, kubata kwenguva yakareba sezvaunogona
5 - Pushups
Chii : Pazvanza nezvigunwe kana, kana iwe usingakwanisi kutakura izvozvo, pamabvi, pfugama zvikwiriso kuzvidzikisa pasi. Zvisinganzwisisiki, shandura pfungwa dzako uye shingairira shure. Inogonawo kusanganisira maguru, kugomera uye, pane dzimwe nguva, kunyarara kuridza
Chikonzero nei : Pushups haifaniri imhizha kana unyanzvi hunokosha, kunyange zvazvo inoda tsika. Vanoisa pfungwa pabhokisi, asi vashande musumbu wose mumuviri uye zvinogona kuitwa chero kupi zvako
Zvinotarisirwa : Pasi, zvichida nechitini kana chikwata
Kuchengetedza : Pushups inoda simba yakasimba mumuviri simba uye vanhu vazhinji vanovaseka. Tingaisa tweak, maitiro akadaro iwe unogona kubata pazviremba kana pushup bars
How To :
- Mune dunhu : Itai kuti pushups aite basa rekushanda pamwe nedzimwe dzidzo dzinoratidzwa pano, kuita rimwe nerimwe maitiro kwemaminitsi 30-60
- Nokutsungirira : Enda kunotungamirirwa nokukurumidza, kuita zvakawanda sezvaunokwanisa mumasekondi 30-60
- Mumuviri wekudzidzira muviri : Ita 2-3 masheji e 10-20 pushups pamwe nemuviri wako wakadzika muviri
- Sekuoma : Tora pushup muedzo mavhiki mana kuti uone kufambira mberi kwako
6 - Dips
Chii : Gara pabhenji kana sachigaro, sunga uremu hwako nemaoko ako uye unamate zvidzitiro mu triceps pushup. Dzorera shure uye uzviite zvakare
Sei : Dhipatimendi inogona kuitwa chero kupi zvako pasina unyanzvi hunokosha kana zvigadzirwa (kunyange chigaro chinowedzera huwandu hwekufamba). Izvo zvakakosha pakusimbisa triceps
Zvinotarisirwa : Chigaro, kunyange iwe uchigonawo kuzviita pasi kana pamusoro pechinhu chero chipi zvacho
Kuchengetedza : Dzafu dzinogona kudzvinyirira mapepa uye masimba kune vamwe vanhu. Batisisa zvidhori kana pushup mabhadharo kuti uchengetedze maronda. Chengeta mapepa pasi uye zviuno zvakaswedera pedyo nechigaro. Kana kuti usangozviita ... hapana achazoziva
How To :
- Mune dunhu : Itai kuvhara mumusangano wekushanda pamwe nemamwe maitiro anoratidzwa pano, muchiita basa rimwe nerimwe kwemaminitsi 30-60
- Nokutsungirira : Enda kunotungamirirwa nokukurumidza, kuita zvakawanda sezvaunokwanisa mumasekondi 30-60
- Mumuviri wekudzidzira muviri : Ita 2-3 masheji emadhipiti 10-20 pamwe chete nemuviri wako wekudzidzira. Edza kusiyanisa kwakasiyana kwega yega yega
Zvimwe
7 - Tora Ups
Chii : Chimwe chezvinhu zvakaoma zvikuru muviri wekuita muviri wakambove wakaberekwa
Sei : Ndichiri kuedza kuwana mhinduro
Zvinotarisirwa : A pullup bar, iron inoda, kushivirira, ruzivo uye toni yekuita
Kuchengetedza : Pullups inogona kukuvadza misi yose mumuviri wako wepamusoro, kana iwe usingachenjeri. Tanga nekugadziriswa - Kuisa tsoka dzako pachigaro kuti uwedzere kutsigirwa, somuenzaniso - uye zvishoma nezvishoma shandisa nzira yako kusvika pane zvakakwana pullups
Kusiyana : Simira pane chigaro kana chigaro, zvikanganiso - shandisa chigaro kuti upinde munzvimbo yakakwirira yebha uye zvishoma nezvishoma uzvidzike pasi, lat pulldown (inotanga basa guru yekuvaka simba re pullups),
How To :
- Mune dunhu : Itai zvirongwa zvekushanda kwepurogiramu nemamwe maitiro anoratidzwa pano. Iwe unogona kuisa chiito ichi mushure mekunge mishonga yako ichidziya, asi vasati vachinetseka zvikuru nemamwe maitiro. Ita zvose zvaunokwanisa nehuwandu hwakanaka, kana edza kugadzirisa kwenguva refu
- Muchikamu chepamusoro chekuita muviri : Ita 2-3 masheji e 2-20 dips pamwe nekumisa shure kwako shure kana kupedza muviri wakadzika muviri. Edza kusiyanisa kwakasiyana kana kuchinja kune rimwe nerimwe
8 - Burpees
Chii : Squat pasi, svetera tsoka kumapuranga, svetukazve mukati, simuka, chema zvishoma kana ukawana simba
Chikonzero : Burpees muviri wose unoita muviri, kushanda miviri yakawanda uye pamusoro pezvinhu zvose zvehutano-Simba, kutsungirira, cardio, hutano uye hutano hwepfungwa. Hapana chigadzirwa chakakosha kana unyanzvi hunodiwa, asi unoda kuita
Zvinotarisirwa : Pasi, ruzivo nepamusoro-soro kwekuita muviri, rudo rwekutambudzwa
Kuchengetedza: Basa iri rakafambira mberi uye rakaoma zvikuru. Vatangi vekutanga vanotanga nekutanga kwekushandurwa kwakanyorwa pasi apa
Kusiyanisa : Kutsika tsoka kumudzo panzvimbo yekumhanyira, svetuka paunomira, wedzera pushup kana kushandisa zvishandiso: Medicine bhora , BOSU , kettlebell kana Gliding Discs
How To :
- Mufambiro: Itai mabhiripiti mumutambo we cardio, dunhu remasimba kana musanganiswa wezviviri. Enda kwemasekondi 30-60 panguva imwe neimwe yeruwa, uchiedza kusiyana kwakasiyana-siyana nguva imwe neimwe
- Muchikoro chepamusoro-chekudzidzira : Ita mabheji akawanda sezvaunogona mumasekondi 30-60, uchienzanisa nemamwe makuru-intensi cardio inofamba . Iwe unogonawo kushandisa mabhepi mubasa reTabata.
9 - The Plank
Chii : Kubata nzvimbo yekusimudza, pamakumbo kana maoko, chero bedzi iwe unogona
Chikonzero nei : Chimiro chikuru chekudzidzira, kushanda zvakadzika mumasumbu e-abs uye kumashure kumashure. Mafudzi, maziso, mahudyu, uye maoko zvinoshanda sezvigadziri, zvichiita izvi muviri wose
Zvinoda : Pasi, kukwanisa kutevedzera plangi
Kuchengetedza : Kufamba uku kunogona kuva kwakaoma zvikuru kune vanotangisa uye kunogona kushungurudza kumashure kana usingachengetedzi muviri wako zvakananga. Dzivisa kuputika mukati uye uedze pamabvi sechigadziriswa
How To :
- Mune dunhu : Wedzera mapuranga mubasa rekushanda pamwe nemamwe maitiro anoratidzwa pano, achibata rimwe rep semaminitsi makumi matatu kusvika kumaminitsi maviri
- Muchikamu chekuita basa : Ita mapurisa matatu kana kupfuura emushandi wako wekutanga , uchiita mapeji 1-3 uye unobata chimiro chemazuva gumi kusvika kumaminitsi maviri kana kuita 10-12 reps ye dynamic planks
- Pamusoro pe Facebook : Tsvaga nzvimbo isina kujairika yokurara pasi. Zita rako plank pose, tora mufananidzo waro uye uriise iyo Facebook
10 - Bhuna Nenzira Drops
Chii : Bata bhulogi chimiro negumbo rimwe rakananga kumusoro. Itai kuti muchengeti uende kune rumwe rutivi uye wozodzosera kure
Chikonzero : Ichi chakaoma-kupfuura-icho-chitarisiko chinotarisa chinoshandisa glits, hamstrings, pasi kumashure, uye abs
Zvinoda : Pasi, kukwanisa kutevedzera bhiriji
Kuchengetedza : Kufamba uku kunoda kukudzwa kwakasimba uye kubvongodza pamwe chete nesimba rakasimba. Gadzirira kugadzirisa kutsva mumugwagwa wakamira
How To :
- Mune dunhu : Itai mabhiriji ane madonhwe emakumbo muchikoro chekushanda pamwe nezvimwe zviito zvinoratidzwa pano, muchiita 10-20 reps pamagumbo ose
- Muchikamu chekuita basa : Itai mabhiriji ane madonhwe emakumbo mukati memushandi wenyu wekuita basa , muchiita 1-3 seti 10-20 reps