Wakagadzirira kuita basa rakaoma? Iyi cardio simba nharo ndeyeyo-yakakwirira-yakakosha yerutsuko inoshandisa masendimita emuviri wako apo ichikubatsira kupisa makoriki akawanda.
Dunhu rimwe nerimwe rinosanganisira yakakwirira-cardio uye simba rinoshanduka -zhinji dzayo maitiro anoshandiswa - zvinotarisa kumusoro, pasi , uye mumatumbo. Nokuda kwemigumisiro yakanakisisa, iwe uchakurumidzira kubva pane imwe kuenda kune imwe, saka ita maitiro mberi kwekuita basa kuti uone kuti fomu yako yakanaka .
Izvi zvinoshanda zvakanyanya kune utano hwakanaka huri pakati nepakati uye unopfurikidza maitiro anosununguka avo vasina rusununguko.
Zvishandiso Zvinodiwa
Dumbbells dzakasiyana-siyana dzakaenzana, BOSU balance trainer (unogona kushandisa danho senzvimbo inotsiva), bhodhoro remishonga uye boka rinopikisa.
Mazano Okugadzirira
- Tanga nemaminitsi mashanu kusvika kumakumi mashanu ekudziya-kwema-lighted cardio
- Ita dunhu rimwe nerimwe, rimwe rinoshandiswa mushure mechimwe chemasvikiti 1-2, zorora masikati 60 pakati pematunhu
- Shandura maererano nehutano hwako, asi edza kushandisa zvigetsi zvinorema kana uchigona.
- Chengetedza simba rako uye uone kuti iwe unogara pakati peNharaunda 4-8.
Dunhu 1 - Toe Taps kuBOSU
Mira shure kweBOSU , danho kana nhandare uye ubata zvigunwe zvepamusoro pamusoro. Svetuka, shandura tsoka mumhepo kuti ubate zvigunwe zvakasara kumusoro. Rambai, muchienda nekukurumidza sezvaunokwanisa.
Endai kwemaawa 30-60.
Squat Nepamusoro Press
Tanga iko kusanganiswa nemakumbo ako pamusoro pehup-kure kure. Kubata chiedza-miviri yezviremba pamusoro pemapfudzi, kuisa pasi zvakanyanya sezvaunogona, kuchengetedza asiri uye mabvi shure kwezvigunwe. Pinda muzvitsitsinho kuti umire apo uchinge uchisimudzira zviyero kumusoro.
Dzokorora zve 16 zvakare.
Deadlift Combo
Ita zvigadziko pamberi pezvidya uye usvike kubva muhudyu uchipinda mufa. Nezviremera pedyo nemakumbo kana zvigunwe, bendama mabvi, kuchengetedza musana wakananga uye zviuno zvakare. Chiedza chako chinofanira kunge chiri cheen-degree-45 angle, chiuno uye kumashure. Putira mu glutes kuti umire.
Dzokorora zve 12 zvakare.
Pushups Neine Mishonga Ball
Pinda munzvimbo yepamusoro pamabvi (nyore) kana zvigunwe (zvakaoma zvikuru). Isa ruoko rumwe pane bhodhoro remishonga uye uchengete rimwe pasi. Pasi kusvika pakusvibiswa , shingairira shure uye gururudza bhora kumucheto kusvikira kune rumwe rutivi kune imwe pushup. Ramba uchingurutsa bhora shure uye mberi kune imwe pushup.
Dzokorora zve 12 zvakare.
Overhead Squat
Mira mumamiriro ezvinhu akareba achitakura chiedza-miviri yezviremba. Tora ruoko rworudyi, kurega ruoko rworuboshwe rwakanamatira pakati pemakumbo. Kutarisa kumusoro kuruoko rwerudyi (zvinosarudzwa) muzasi kusvika muchikwata kusvikira mahudyu ari akafanana kusvika pasi. Dzvinyirira kumashure, kuchengetedza ruoko.
Endai kwemasekondi makumi matatu kumativi ose.
Zorora kwemaminiti 1 uye dzokorora dunhu iri kana kuti enda kune imwe nharaunda inotevera.
Dunhu 2 - Jumping Jacks
Ita tsoka dzako dzakapoteredza uchifamba-famba maoko. Dzai tsoka dzenyu zvakare, muchiuya nemaoko. Dzokorora, uchifambira nokukurumidza sezvaunokwanisa.
Dzokorora kwemasekondi 60.
Chikamu Chengetedzeka Neine Row Rakarurama
Tora danho rakakura kubva kurudyi kusvika kune rumwe rutivi runyararo. Pinda muchitsitsinho apo iwe uchitsika tsoka pamwe chete. Ita mutsara wakarurama, unounza mabheji kusvika pakubatanidzwa kwepamusoro uye dzokorora rutivi rworutivi kuruboshwe. Dzorerai mutsara wose we12 zvakare.
Dzorerai 12 reps (imwe rep ndeyokurudyi uye kuruboshwe).
Sliding Side Lunge
Isa chidimbu chepagi kana gliding disc pasi petsoka dzoruboshwe uye ubatisise vane nzara mukati mekuruboshwe. Chengetedza uremu muhudyu wekurudyi uye ufukidze mabvi apo iwe unofambisa rutsoka rworuboshwe kune rumwe rutivi, uchichengeta gumbo roruboshwe zvakananga. Dzorera shure, svetera rutsoka rworuboshwe mukati apo iwe umire.
Dzorerai 12 reps uye shandura mahlangothi.
Renegade Row
Tanga muchiganda, uchitakura zviyero zviviri uye ugare pazvigunwe (zvakaoma) kana mabvi (akachinjwa). Kubata nzvimbo iyo uye kuchengetedza mahudyu marefu kusvika pasi, simudza ruoko rworudyi mumutsara. Itai kuti uremu hure uye udzoke mutsara kune rumwe rutivi. Ramba uchitsigira, kushandura mativi apo iwe unobata mapuranga.
Dzokorora kwemasekondi 60.
Wood Chop
Isai kumanikidzana band kune chinhu chakasimba pedyo nepasi. Tora mumwe mugumo uye utore matanho mashomanana kubva kune kuwedzerwa kukanganiswa. Kuchengeta mavoko zvakananga, kuchinja muviri uye kuunza maoko muchidimbu paunenge uchinyima. Pindira tsoka uye uchinje mahudyu nemabvi paunenge uchitendeuka. Dzorera shure uye dzokorora.
Dzorerai 16 reps uye shandura mahlangothi.
Zorora kwemaminiti 1 uye dzokorora dunhu iri kana kuti enda kune imwe nharaunda inotevera.
Dunhu 3 - Pamusoro peBOSU Yepamusoro
Tanga nerutsoka rworudyi pane dome uye udzike mu squat. Kurumidza kumhanyira kumusoro, uchidzika mu squat kune rimwe divi. Ramba uchienda mberi uye uchienda pamusoro pemvura, uchikwira kumusoro kuti uwedzere kuwedzera.
Dzokorora kwemasekondi 60.
Golet Squat With Rotation
Bata mutoro wakaremera kana kettlebell (kusarudza) mukati mavo mavoko maviri pachifuva. Akadzika kusvika mumvura yakadzika, achiuya nemakumbo mukati memakumbo. Apo iwe wakasimuka, tora uremu hwepamusoro uye tenderera kune kurudyi, pivhiri pamakumbo maviri. Pasi uye dzokorora.
Dzokorora kwemasekondi 60, kushandura mativi.
Kupatsanura Squat Nokuchinja
Mira panenge 3 pamberi peBOSU kana danho uye uise rutsoka rworudyi pamusoro, maoko kubva kumativi. Sezvaunosungirira, shandura torsi, uise ruoko rworudyi kuruboshwe rworuboshwe uye ruoko rworuboshwe rwakananga kumusoro. Shanduka shure kuti utange uye simira.
Dzorerai 12 reps kumativi ose.
Akawanda Squat Na Hammer Curls
Tora makumbo akafara, zvigunwe kunze kwekona kadiki, zviyero muruoko rumwe norumwe nemaoko anotarisana. Pasi kusvika muchikwata, zvakaderera sezvaunogona kuenda, kuchengeta mabvi maererano neminwe. Dhinda uchishandisa zvitsitsinho kuti umire paunenge uchivhara zviremba muchirongwa chenyundo. Pasi uye dzokorora.
Dzokorora kwemasekondi 60.
Yakanyatsogadzikana neHurati
Tanga uri munzvimbo yakagadzikana, rutsoka rwerudyi kuruboshwe kuruboshwe kuruboshwe. Bata bhora remishonga nemaoko zvakananga kunze. Kuchengetedza muviri wakadzika uchitsike, shanduka kubva mumhutu kuti uise maoko mumaoko omunhu. Dzokera kune imwe nzvimbo uye iye zvino kuruboshwe, kuchengetedza kufamba kunononoka uye kudzora.
Dzorerai 8 reps pamakumbo ose.
Zorora kwemaminiti 1 uye dzokorora dunhu iri kana kuti enda kune imwe nharaunda inotevera.
Dunhu 4 - Burpee Squat
Sketi uye isa maoko ako pasi pasi kune rumwe rutivi rwetsoka. Ita kana kutsika tsoka mumapuranga, uchichengetedza mahudyu pasi uye muviri wakananga. Kurumidza kumhanya uye kumira, uchiita mabvi akakomberedzwa nechepasi, maoko uye torso yakashongedzwa.
Dzokorora kwemasekondi 30-60.
Medicine Ball Knee Inobata
Bata bhodha remushonga neketeni yepapeti kana gliding disc pasi pezvigunwe zvemanheru. Bvisa chiremera apo iwe unofambisa rutsoka rworuboshwe kumashure, uchikotama bhegi rakarurama. Dzorera bhora rinopinda mukati apo iwe unofambisa rutsoka rworuboshwe kumashure kuti utange, kuchengeta bhegi rakarurama rakanamatira nguva yose.
Dzorerai 16 reps kumativi ose.
Dips With Leg Extensions
Gara pane imwe nhanho kana sachigaro, maoko ari pedyo nehudyu, mabvi akotama. Bvisai danho racho uye pfugamai makumbo mudimbu. Sezvaunosimudza, tambanudza rutsoka rworudyi, usvike kune zvigunwe neruoko rwako rworuboshwe. Pasi uye dzokorora kune rimwe divi, kushandura mativi.
Dzokorora kwemasekondi 30-60.
Spiderman Plank
Tanga muhotera, pamaoko nezvigunwe, zvigadzire zvakapfekedzwa uye pfu zvakasungwa. Simudza rutsoka rworuboshwe ugofugama mabvi, uchiuisa kuruboshwe rworuboshwe. Dzokera kumashure uye udzoke kune rumwe rutivi.
Dzokorora kwemasekondi 30-60 /
Zorora kwemaminiti 1 uye dzokorora dunhu iri kana kuti enda kune imwe nharaunda inotevera.