Iyi iri mukati-kati / yakazara mafuta kupisa muviri inotora iwe nenzira dzakasiyana-siyana dze cardio uye simba yekurovedza maitiro kuti uwedzere koriori yako. Dunhu rimwe nerimwe rinosanganisira maitiro gumi nemaviri ehudyu, gumbo, mahudyu, abs uye muviri wakakwirirana nemaminitsi matatu e -high-intensity cardio . Dzoka nepurogiramu imwechete kamwechete, nokuda kwekudzidzira kwemashoma, kana kaviri kwenguva yakareba, kunyanya kushanda.
Precautions
- Wana rubatsiro rwechiremba kana iwe uine hutano kana hukuvara.
- Kana iwe uri mutangi kana usina kumbove uchidzidzira nguva dzose kwemwedzi mitatu, tanga neChinotangira / Pakati Peji .
Zvishandiso Zvinodiwa
Dumbbells dzakasiyana-siyana dzakabatanidzwa, a barbell (unogona kushandisa dumbbells sechinotsiva), danho kana bhenchi, kurovedza bhora uye mathi.
How To
- Tanga nemaminitsi mashanu kusvika ku10-kutonhora-chiedza chemadio cardio (kufamba munzvimbo, etc.)
- Ita dunhu rimwe nerimwe, rimwe chiito mushure mimwe ye 1-2 masuwa, uchizorora apo unoda.
- Shandura maererano nehutano hwako, asi edza kushandisa zvigetsi zvinorema kana uchigona.
- Sip mvura mukati mekuvhima. Kana iwe ukaneta, famba munzvimbo (usarega kuenda)
- Chengetedza simba rako uye uone kuti iwe unogara pakati peNharaunda 4-8.
Dunhu 1: Hamba Ups
Mira shure kwechito kana bhenji uvhare bhande rinopikisa pasi. Isa rutsoka rworudyi padanhoro, tumira uremu kune chitsitsinho uye shingaira, uchengetedze mhirizhonga pane bhanhire. Zvishoma nezvishoma dzoka zvakare uye dzokorora zvekare 16 zvakare. Shandura mahlangothi.
Split Squats
Ita chiremera chakaoma uye umira anenge 3 kana kuti makumbo pamberi pechitsiko kana chikwata uye utore gumbo roruboshwe shure, uchizorora pane danho. Bhan mapfupa ose maviri uye apinde mukati mumiriri, achichengeta bondo rinotungamira shure kwezvenwe. Svetedza chitsitsinho kuti umire uye udzokezve kwe16 zvakare. Shandura mahlangothi.
Plank Knee Funga paBhora
Pamabvi ako, nzvimbo yepamberi pabhora. Ruramisa mabvi uye uuye nemuviri mupuranga. Bata kwemasvimita 1-2, chengetedza mabvi uye dzokorora kwema16 zvakare.
3 Maminitsi eHigh Intensity Cardio
Uchishandisa mishonga kana basa raunosarudza, shandisa miniti yekutanga kuti udziye uye ushande zvakasimba sezvaunokwanisa kwemaminitsi maviri.
Zviratidzo : Maminitsi matatu emumwe muitiro mune iyi Advanced Cardio Blast Workout kana iyi Low Impact Cardio Blast .
Dzokorora dunhu riri pamusoro apa kana kuenda kune rimwe dunhu rinotevera.
Dunhu repiri: Shingairira paBhora
Pinda mukumanikidzana nebhokisi pasi pemakumbo kana zvigunwe (zvakaoma). Chengetedza uri mukati uye udzoke zvakananga apo iwe unokotamisa zvidzitiro uye udzike kupinda mukati. Dzvinza chifukidzo chekusimudza zvakare uye chidzokorora kwemashure gumi nematanhatu.
Squat Nepamusoro Press
Kuchengeta zvisikwa zvishoma pamapfudzi, zvishoma kusvika muchikwata chichigadzika mabvi shure kwezvigunwe. Shandisai zvitsitsinho kuti mumire shure mushure mokukanda zviremba pamusoro pemusoro. Dzokorora zve 16 zvakare.
Ball Crunches
Ita bhora iri pasi pomukati uye uise maoko shure kwepamusoro kana nepamusoro pebhokisi. Svinai the abs uye musimudze mapepa acho kubva bhora muchigunha. Pasi uye dzokorora zvekare 16.
3-Minute High Intensity Cardio
Iwe unogona kuita basa rakafanana rawakaita mudunhu rakapfuura kana kuedza basa rakasiyana kana makina.
Shandisa miniti yekutanga kuti udziye uye ushande zvakaoma sezvaunokwanisa kwemaminitsi maviri.
Zvimwe : Maminitsi matatu eimwe chiitiko chinoratidzwa mu Advanced Cardio Blast Workout kana kuti Low Impact Cardio Blast.
Dzokorora dunhu riri pamusoro apa kana kuenda kune rimwe dunhu rinotevera
Dunhu 3: Bent Knee Deadlifts
Isa zvigaro zvakakura pasi pasi pamberi pako. Shingairira pasi, kuchengeta iyo isina mukati nemabvi shure kwezvenwe uye kutora zviyero paunomira. Squat kumashure kuti uise zvisikwa kumashure pasi uye simuka. Dzokorora zve 16 zvakare.
Tora tsoka zvakakura kana ichi chiri chakaoma uye ita nechokwadi chokuti unoshandisa makumbo ako kwete chekudzokera shure.
Barbell Rows
Tora barbell inorema kana dumbbells uye terera mberi kusvika kune madhigirii makumi maviri, usati wadzoka uye udzoke zvakare. Bend the elbows uye udonhedzere uremu kumucheto wechipfuva, uchivhara shure. Pasi uye dzokorora zvekare 16.
Ball Pikes
Pinda panzvimbo yakasimudza nebhokisi pasi pemakumbo. Itai bhiza uye musimudze mahudyu kumatenga, muchiita makumbo makananga uye muchigumira muchigaro. Dzokera kunotanga uye dzokorora zvekare gumi zvakare.
3-Minute High Intensity Cardio
Iwe unogona kuita basa rakafanana rawakaita mudunhu rakapfuura kana kuedza basa rakasiyana kana makina.
Shandisa miniti yekutanga kuti udziye uye ushande zvakaoma sezvaunokwanisa kwemaminitsi maviri.
Zviratidzo : Maminetsi matatu eimwe chiito chinoratidzirwa muNhanho iyi neCart Cardio Exercises kana Low Impact Cardio Blast.
Dzokorora dunhu riri pamusoro apa kana kuenda kune rimwe dunhu rinotevera
Dunhu 4: Tora Biceps Kurwisana
Gara pabhola uye famba mberi kusvikira iwe uri kutsika. Kurisa zvisikwa zvichienda kumapfudzi uye pasi, zvichidzokorora kwemakumi mapfumbamwe.
Triceps Dips
Gara pachigaro kana bhendi nemaoko pedyo nehudyu. Simudza uende nehudyu mberi, pamberi pebheni. Bend the elbows uye udzike pasi kusvikira zvisikwa zvinenge 90 degrees. Dzvanyira triceps kusundira shure uye kudzokorora kwemakumi gumi nemaviri.
Zvimwe
Knee Tucks
Pinda panzvimbo yakasimudza nebhokisi pasi pemakumbo. Ita bhiza uye uvhare bhora mukati, ufugame mabvi pamberi pebhokisi apo iwe unobata pfu. Dzokera kunotanga uye dzokorora kwekutanga 16.
Bonus! 3-Minute High Intensity Cardio
Iyi ibhonasi yako cardio kana iwe uri kukwira nayo. Edzai maminitsi matatu e-high-intensity cardio, uchishandisa miniti yekutanga kuti udziye uye maminetsi maviri ekupedzisira kuti ushande zvakaoma sezvaunokwanisa.
Dzokorora dunhu iri kana kuti uende kunzvimbo yakadzika pasi uye kutambanudza .