Front Kick Plank Kuenzanisa kweCore uye Heart

Kana uri kutsvaga zvakaderera, muviri wose unofamba unoita kuti mwoyo wako uwedzere, mberi kunokwidza nemapuranga chinhu chikuru. Iwe unoshanda pahutano uye simba rekusimudza paunosimudza mwoyo wako kutora pasina kuisa majoini.

1 - Front Kick Plank

Ichi chiitiko chinodikanwa zvakanyanyisa, saka tora nguva yako uye ubatisise pachigaro kana rusvingo kuti uenzane kana zvichidiwa.

1. Tanga netsoka pamwe chete uye maoko ari panzvimbo yakadzivirira.
2. Uya nemabvi akakodzera kumusoro uye urove mutsipa kunze, kudzivisa kutengesa kwemabvi.
3. Kuenzanisa pamakumbo ako kuruboshwe, udzose rutsoka rworudyi kumashure kwako, maoko kusvika pasi mukumhanya kwomuteereri.
4. Ita rutsoka rworuboshwe kurutivi rworudyi muganda, kubata kwenguva pfupi.
5. Tungamira rutsoka rworuboshwe mberi kuenda kumutevedzeri wemumhanyi, simuka uye zvakare urove nerutsoka rworudyi, uchienderera mberi nemapuranga ako epamberi.
6. Dzokorora mhetekedzo kune rumwe rutivi, kudzokorora kwema 1-3 seti 10-16 reps.

2 - Gara uye Mira

Izvi zvinogona kunge zvisingaoneki zvakanyanya, asi chaizvoizvo inzira yakanakisisa yekuita kuti mwoyo uwedzere pasina unhu. Izvi zvinokurudzira kuchinja zvinokutadzisa kuenda kune imwe nhanho kana kuti purogiramu uye zvakare kudzokera zvakare, kuitira muviri wose wekurovedza muviri nekutarisa pamoto.

1. Mira pamberi pechito kana chikwata ugare pasi, uise maoko ako pedyo nehudyu.
2. Dzorera shure apo iwe unotambanudza makumbo kunze pamberi pako.
3. Dzosera tsoka mukati uye simira, uchishandisa maoko ako kuti akubatsire kana zvichidiwa.
4. Wedzera kuwedzerwa kuburikidza nokutora maoko kunze uye / kana kuwedzera kuruka pakuguma kwebato.
5. Dzokorora kwemasekondi 30-60.

3 - Kurutivi Rutivi Lunge Nemapunche

Hapana chinhu chinoita kuti mwoyo uwedzere kupfuura zvinopfuura kickboxing uye iyi lunge-punch combo ndiyo yakakwana yakasimba, simba rekuita basa.

1. Tanga kutarisana mberi uye uende kuruboshwe, udzoke rutsoka rworuboshwe zvakananga zvakare apo iwe unokotama bondo rinopinda mukati.
2. Panguva imwe chete, sora ruoko rworuboshwe zvakananga kunze, asi dzivisa kugadzirisa huta.
3. Dzokera kumashure uye tendeukira kuruboshwe, utore gumbo rorudyi kumashure uye ruoko rworudyi ruchienderera mberi muhomwe.
4. Ramba uchichinja mapepa, uchifamba nokukurumidza sezvaungagona kuti mwoyo uwedzere.
5. Dzokorora kwemasekondi 30-60.
6. Kuita kuti kufamba kuwedzere, kumira mukati uye kunyatsoshandisa muviri wepamusoro. Iwe unogonawo kuwedzera kumira mukati mako unoshuva zvakanyanya.

4 - Zuva Rutivi Puddlejumpers

Zvose nhanho dzinokwira (aka, Puddlejumpers) ndeimwe yemararamiro angu anondida kana iwe uchida kuderera, asi yakasimba. Kufamba-nyore-kutora matanho makuru, akafara kubva kune rumwe rutivi kuenda kune rumwe (sezvauri kutumbuka pamusoro pemvura), asi iwe uri mutariri wehuwandu. Enda nekukurumidza uye uwedzere hurumende huru yekutakura kuti ude mwoyo.

1. Bvisa rutsoka rworudyi apo iwe unofamba nerutsoka rworuboshwe zvakakura sezvaunogona (sekunge uri kuedza kudzivisa puddle), kutora zvanza zvakakura.
2. Nzvimbo kuruoko rworuboshwe, tora rutsoka rworudyi kusvika pasi uye ikozvino famba kubva kuruboshwe rwendo rwokutanga kuti utore danho rakakura kune rimwe divi.
3. Ita ichi chiito chinokurudzira, pane kungoita chiito chekare chekare. Putira nguva imwe neimwe (pasina kusvetuka-kunze kwekuti iwe uchida) uye kuita kuti mafambiro ehondo ave makuru kuti awedzere kutengesa kwemwoyo.
4. Wedzerai kukurumidza kwekuwedzera kwako uye ona kuti iwe unokwanisa sei kutsika usina kuruka.
5. Dzokorora kwemasekondi 30-60.

5 - Low Impact Jumping Jacks

Kana iwe usingakwanisi kuita zvikwereti zvekugadzira jacks, usanetseka. Izvi zvinokonzerwa nekuputika majacks zvakakosha pakuita kuti mwoyo uwedzere kunze pasina kusvetuka nekudzika.

1. Tora rutsoka rworudyi kunze kune rumwe rutivi sezvaunosungira ruoko rworudyi kumusoro uye kumusoro, kusvika kusvika kumusoro sezvaunokwanisa.
2. Tora rutsoka shure uye wozoenda kune rimwe divi nerutsoka rworuboshwe, uchidzungira ruoko rworuboshwe pamusoro.
3. Ramba uchichinja mativi, uchifamba nekukurumidza sezvaungagona, usina kuruka, nekusunungura maoko kuti uwedzere kutengesa kwemwoyo.
4. Kuita kuti zvive zvakaoma, kuvharidza mhepo, kukurumidzira uye kuwedzera humwe simba rekufamba.
5. Dzokorora kwemasekondi 30-60.

6 - Low Impact Jumping Mhonje Yengarava Yejasi

Kana iwe uri kutsvaga kutsika kwakanyanya, kukwirira kwakasimba, tora maitiro ako maduku ejoka kusvika kune imwe inotevera nekuwedzera maoko makuru, akasimba. Mune shanduro iyi, iwe unopoteredza maoko maviri kumusoro kana iwe uchigara kubva kune rumwe rutivi kuti uite kuti mwoyo wako uwedzere.

1. Tora rutsoka rworudyi kunze kune rumwe rutivi sokutora zvombo zvose zvakananga.
2. Tora rutsoka kumashure uye wotama kune rimwe divi nerutsoka rworuboshwe, kuendesa maoko kumusoro ndokubva uvaendesa pasi apo iwe unotamira kune rimwe divi.
3. Ramba uchichinja mapepa, uchifamba nokukurumidza sezvaungagona, usingasvetuki, uye uchitenderera maoko, senge uchiita murarairi.
4. Kuita kuti zvive zvakaoma, kuvharidza mhepo, kukurumidzira uye kuwedzera humwe simba rekufamba.
5. Dzokorora kwemasekondi 30-60.

7 - Straight Leg Kicks for Cardio

Nzira yakarurama yekukanganiswa haifaniri kunge yakaita sekuita basa rakawanda asi, kana iwe ukaedza, unoona kuti vanoita kuti mwoyo wako uwedzere paanenge uchiedza kushandura kwako uye kuenzanisa kwako. Chinokosha kuchengetedza torsi yakarurama nguva yose uye edza kuunza gumbo zvakakwirira sezvaunokwanisa. Kuita kuti maoko makuru awedzere kuwedzera uye, kana iwe uchida zvimwe, edza kusvetuka kubva kune rumwe rutivi sezvaunosimudza makumbo.

1. Tanga netsoka pamwe chete, mavoko maviri akajeka kumativi.
2. Simudza rutsoka rworudyi, uchengetedze bhendi mumabvi kana iwe uchida, kukwidza chikwata kana kupfuura.
3. Panguva imwechete denderedzwa ruoko rworudyi rwakapoteredza uye pasi, sekunge uri kuedza kubata mhuka yakarurama (iwe zvichida haungati ... zvakanaka).
4. Pasi uye zvino simudza rutsoka rworuboshwe kuti urambe rutivi, uchibata zvigunwe neruoko rworudyi.
5. Ramba uchienda, uchikurumidza sezvaungagona, uwedzere kumhanyira zvakanyanya kana uchida.
6. Zvose zvizere 1-3 zve 8-16 reps.

8 - Kurutivi Rutivi Lunge Nemapurisa Akafuridza Chechikwata

Kuwedzera kupikisa mabhandi emapepa emapfupa kusvika kumativi emapapu angasimudza mwoyo wepamusoro paanoshanda muviri wepamusoro panguva imwe chete. Gadzirisa kukanganisa sezvinodiwa kuti uwane basa rakanyanya kana zvishoma mubhokisi, mapepa, uye maoko.

1. Putira bhenekeri kana bhuru kumativi ekumusoro kwepamusoro, uchiiisa pasi pemakumbo uye kubata kune rumwe rutivi.
2. Tanga kutarisana mberi uye tendeukira kurudyi, udzoke rutsoka rworuboshwe zvakananga zvakare apo iwe unokotama bondo rinopinda mukati.
3. Panguva imwecheteyo, sora ruoko rworuboshwe pane imwe diagonal.
4. Dzokera kumashure uye tendeukira kuruboshwe, utore gumbo rorudyi kumashure uye ruoko rworudyi muchikwata.
5. Ramba uchichinja mapepa, kana uchikurumidza kufamba kuti ude mwoyo uchikwira kana kufamba zvishoma nezvishoma uye kuwedzeredza mhepo kuti uwane zvinowedzera mararamiro nemahudyu.
6. Dzokorora kwemasekondi 30-60.
7. Kuita kuti kufamba kuwedzere kuwedzera kuvhara mukati.