Ndiani asingadi hutete hwakasimba uye hune toned? Iwe wakagadzirira kuisa mune zvaunofambisa zvinotora kuti uwane ruzha rwezviroto zvako here?
Izvi zvinosanganisira zvakasiyana-siyana zvekuita zvekuita zvinotarisa chiuno, mahudyu, uye mahudyu kune chiitiko chakaoma chekudzidzira muviri. Shandura chero maitiro ekufananidza kukwana yako yehutano uye uone kuti unodziya ne cardio kana zvinyoro zvinyorwa zvedzidzo. Muenzaniso we cardio workout uri kufamba nenzira inonyoresa kunyoresa pazvinyorwa zvekutsika kana kushandisa elliptical mudzidzisi kana kumira kwemhepo kwemaminitsi mashanu.
Zvaunoda Nekuita Basa Rinowanikwa
Iwe unoda bhizimisi rekudzidzira kana tauro, chigamba kana chikwata, dumbbells uye ibhola rekushandisa . Iwe unogona kuita basa iri kumba kana pamitambo.
Nzira Yokuita Bhuku Rokuita Basa
- Kune Vatsva : Ita 1 sezvikamu zve8-12 zvekudzokorora kwega yoga yega musina uremu kana kureruka.
- Kwemapakati : Ita 2 sezvikamu zve8-12 zvekare zvakashandisa zviyero zvakakwana kuti upedze nhamba yaidiwa yekudzoka.
- For Advanced : Do 3 or more sets of 8-12 repetitions, using the weight to complete the number of reps.
1 - Kubatsira Squat
Putira bhanhire kana tirasi zvakapoteredza chinhu chakasimba chiri pamberi pako, tsoka dzechiuno-zvakaparadzana zvakaparadzana, dzisipo. Bata bhendi uye ufugame mabvi uye udzike mu squat (kwete pasi pe 90 degrees). Shandisai zvitsitsinho uye svinura chigadziko chekusimudza zvakare kutanga.
2 - Chimwe Chete Chikwata Squat / Cheka Kumusoro
Isa chitsiko chetsoka pa12-14 "chikwata uye gadzika rutsoka rworuboshwe, ugere shure muchikwata chechidiki (gumbo shure kwezvigunwe). masendimita mashoma. Bata dumbbells nokuda kwekuwedzera kumira.
3 - Imwe Yakasungwa Yakasungwa
Simira pajoko roruboshwe uye bendedza gumbo rorudyi kana kuti risire pabhora shure kwako (sezvakaratidzwa). Kubata dumbbells pamberi pezvidya, chidimbu kubva muhudyu uye pasi pasi kusvika pasi, zvisikwa zvakaswedera kumakumbo, uye kumira pakati pe-shin. Dzvinya chiganda uye chigadziro kuti udzore shure kusvika pakati pehudyu. Chengetedza musana wakareruka, usisipo uye uine mapepa kumashure.
4 - Hamu Anomuka paBhola
Rara pasi uye uise rutsoka rwerudyi pabhola (kana pane imwe danho), mabvi akotama, uye kusimudzira gumbo roruboshwe. Kuchengeta kusina kusimbiswa, shenesa asiti uye mushure mokusimudza chidziro kubva pasi, kusundira gumbo rokurudyi zvakananga kumusoro kusvika padenga. Pasi kumucheto kusvikira butt isingatori pasi.
5 - Bent Leg Outer Thigh Lift
Kubatisisa pachigaro , bend pfugama rakarurama kusvika kuma12 degrees. Kuchengeta muviri wakarurama, simudza gumbo rakakotamira kunze kune rumwe rutivi sezvaunokwanisa. Pasi uye dzokorora.
6 - Lunge paBhola
Gadzirira zvakanaka bhora (kana danho) shure kwako uye wakanamatira bondo rinopinda, zvishoma nezvishoma uchiderera mukati meguru. Dzorerai zvitsitsinho kuti udzore shure, kuita kuti bheji riri shure musana wako uye torso yakananga, usingaiti. Ruramisa bhora sezvaunoda kuti ugadzire bvi shure kwegunwe rako.