Vaka Simba Pasina Zvimwe Simba
"Calisthenics" iri izwi rinotsanangura kudzidziswa kwemuviri kunobatanidza kufamba kwemuviri kunonyanya kutenderera kune imwe nzvimbo uye kunosanganisira zvishomanana kuzvidhori. Izvo zvakakundwa kubva pane nyasha pakati pevadzidzisi. Zvinonyanya kukosha kune vadzidzisi mazuva ano nde "PT" kana " Bootcamp ."
Kunyange zvakadaro, cheisthenics inogona kupa musikana kusimbisa, kushanduka kwezvinhu uye kunyange kushungurudzika kwemisungo mune imwe nguva purogiramu.
Heanoi 10 inofanirwa-inodzidzira.
Burpe
Iyo Burpee , basa iro rine zita rinonakidza, rinoshungurudza kana raitwa nenzira yakarurama nesimba guru. Izvi zvinogona kutumidzwa zvechokwadi kuti muviri wakakwana. Tanga kumira, svetera pasi uye uise makumbo kunze, udzoke kuti umire uye udzike mumhepo uchisimudza maoko kumusoro, wozodzokorora.
Pushup
Isu tose tinoziva pushup yakawanda , asi iwe unogona kuchinja kuwedzera zvakasiyana kwavari nekushandura chinzvimbo chemaoko , kuchiswededza ivo pedyo nemuviri kuita kuti zvive zvakaoma. Iwe unogonawo kuzviita nemabvi pasi kuti uite kuti zvive nyore. Chero maitiro, pushups inofanirwa mune chero chekuita basa rakanaka.
Jumping Jack
Svetuka, makumbo akatambanudzwa uye kurova maoko ako pamusoro pemusoro wako nemaoko akawedzerwa uye kudzokera kune imwe nzvimbo kuti udzoke zvakare. Ramba uchidzokorora iyi mhirizhonga nenhamba yakatarwa yekudzokorora kana nguva. Imwe nyanzvi yekare, kunyanya vana vanotanga nekististic, kukwata jacks kunotanga rhythm, kuenzanisa uye zvimwe zvinhu zvepanyama.
Squat
Iwe unogona kuita mhando dzakawanda dzemahara squats asina masero. Makumbo maviri-ane mitsetse, imwe-maronda, hafu-nzira, chikwata chakazara kusvika pasi, maoko akayambuka, maoko akatambanudzwa uye maoko kumusoro. Edzai zvose nokuti vanovaka simba remuviri-muviri uye kutsungirira. Ngwarira iwe usapfutidza majofu emabvi, zvakadaro.
Lunge
Iye zvino kune imwe nguva yezororo.
Iyo mhemberero ibasa rakakura rekuti butt nemakumbo pasina huwandu hwepamusoro-kuwedzera kuzvipira. Ita mberi kana kumashure, rutivi kana kuti 45 degrees zvekusiyana.
Combo Crunch
Imwe miviri miviri mikuru inonzi combo crunch. Inobatanidza chimiro chakasvibiswa nemakumbo akasimudzwa kana makumbo achifamba mubhasikoro.
Plank
Inguva yakareba iwe unogona kubata plangi? Simbisa muviri wako pazvigadziro zvakagadziriswa uye zvigunwe zvemanwe, mabvi kubva pasi. Bhabisa mimba uye ubatisise zvakasimba. Kana iwe ukagona kusvika kumaminitsi matatu uri kuita zvakanaka.
Wall Squat Isometric
Uyu ndiwo kusiyana kweesometric yejairo yakawanda, kunze kwekuti iwe uzvisungirire pamadziro muchikwata chechikwata ne quads zvinenge zvakafanana pasi. Bata, bata, bata. Kusvika kumasekonzi makumi matanhatu zvakanaka, masekondi 90 akanaka kwazvo.
Bheni Dip
Pachigaro chakachengetedzeka, bhenji kana nhandare, kutarisana nechokunze nemaoko pachigaro, zvitsitsinho pasi. Svetera kubva pachigaro chese regumi 12-15. Makumbo akajeka anokura mabvi akaoma uye akapfugama anoita kuti zvive nyore.
Nyeredzi Jump
The Star Jump haisi yakangofanana neJumping Jack asi yakangofanana. Nyeredzi Yakabuda inonyanya kusimba sezvaunokanda maoko nemakumbo kune rumwe rutivi uye kudzoka pamwe chete musangano yakabatana. Ichi chinhu chekuita masimba makuru.