Pasinei nokuti uri mumugwagwa , pamusha kana mukukurumidza, izvi zvakakwana muviri wekudzidzira simba simba rinogona kuitwa chero nguva, chero kupi zvako.
Iwe uchishanda mapoka ako ose emapfupa kusanganisira chifukidzo, mapepa, maoko, abs uye muviri wakadzika ane mazano akawanda ekuwedzera kana kuchinja kushanda kwebasa rimwe nerimwe. Ita basa iri 2 kana 3 mazuva asingasvikiki vhiki, uine chokwadi chekudziya nemaminitsi mashanu kana gumi emoto inotonhora uye kupedza basa rako nekudzivirira.
Precautions
Ona chiremba wako usati waedza kuita basa iri kana uine kukuvara, zvirwere kana mamwe mamiriro. Gadzirisa maitiro ekudiwa sezvinodiwa kuti ukwanise hutano hwako uye zvinangwa.
Zvishandiso Zvinodiwa
Chigaro, mubhedha, kana bhenchi.
Yakakurudzirwa Basa
Dunhu Rakaitwa - Ita basa rimwe nerimwe kwemaminitsi 30-60, rimwe shure kwechimwe uye uchinge usingazorori mukati mekudzidzira. Dzokorora dunhu rinosvika katatu, zvichienderana nenguva yako, hutano hwakanaka uye zvinangwa.
Kufamba Pushup
How To
Tanga pane chinzvimbo chekusimudza neruoko rworuboshwe pane chiratidzo cheimwe rudzi (pepa, peji, kati, nezvimwewo). Pazvigunwe (zvakaoma) kana mabvi, ita pushup uye, sezvaunofunga, famba maoko kune kuruboshwe kusvikira ruoko rworudyi rwuri pane marker. Ramba uchitsungirira, kushandura kufamba maoko kune rumwe rutivi.
Reps / Sets / Duration
30-60 seconds
Change Intensity
Ita zvinyorwa pamabvi ako, fambisa pushup pasi rose seawa.
Kurumidza, Low Squats
How To
Tanga netsoka dzechikafu-zvakaparadzana uye tora zvanza zvakananga kumusoro. Bhodza mabvi uye udzike mukati memakateti, uchienda zvakadzika sezvaunogona kana uchikwevera maoko nesimba. Dzokorora, uchifambira nokukurumidza sezvaunokwanisa uye uchienda zvakaderera sezvaunokwanisa.
Reps / Sets / Duration
30-60 seconds
Change Intensity
Kwira kumusoro zvigunwe zvako kana kuruka apo iwe umire.
Munyika Yose Lunge / Squats
How To
Enda mberi nerutsoka rworuboshwe uye udzoke uri munharaunda, uchichengeta bondo rinotangira shure kwezvenwe. Pinda muchitsitsinho kuti udzoke shure uye pakarepo uende kuruboshwe uende ku squat. Dzorera kumashure kuti utange uye utorera gumbo roruboshwe kudzokera kune reverse lunge, zvakare kuchengeta mabvi apamberi shure kwezvenwe. Dzorera joko roruboshwe kuti utange uye udzokere rese reps musati machinja majeko.
Reps / Sets / Duration
30-60 seconds pamativi ose
Wedzera Kuwedzera
Wedzera kudambura ku-lunge, iyo squat kana zvose zvitatu zvedzidzo.
Akavhara Zvikwata Negumbo Rinokurudzira
How To
Bendedzana nemaoko kumashure, musingabatanidzi. Tora rutsoka rworuboshwe kune rumwe rutivi, zvigunwe pasi uye ugove bhedu rakarurama mu squat. Ruramisa gumbo rorudyi sezvaunosimudza rutsoka rworuboshwe masendimita masere kubva pasi. Chengetedza chiuno, mabvi, uye tsoka mukugadzirisa uye kutarisa mberi kwemukati.
Reps / Sets / Duration
30-60 seconds pamativi ose
Change Intensity
Squat zvakaderera sezvaunokwanisa, chengetedza gumbo rakasimudza nguva yose.
Triceps Dips
How To
Gara pachigaro kana bhenekeri uye kuenzanisa pamakumbo ako, uchidzokera shure mberi kwechitsika nemakumbo zvakakotama (zviri nyore) kana zvakananga. Bend the elbows uye pasi mudimbu, kuchengetedza mapepa pasi, kusvikira zvisikwa zviine 90 degrees. Dzorera shure, uchengetedze chiuno chako pedyo nechigaro nguva yose.
Reps / Sets / Duration
30-60 seconds pamativi ose
Wedzera Kuwedzera
Ruramisa makumbo, pfumbira makumbo pane imwe chigaro.
Kudzokorora Kuwedzerwa
How To
Nhema inotarisana pasi pamubhedha uye isa maoko mberi kwe musoro. Shingairira the abs uye uchengetedze zvibvumirano mukati mekushandisa. Dzorera shure kuti usimudzire chifukidzo masendimita masere kubva pasi. Pasi uye dzokorora.
Reps / Sets / Duration
30-60 seconds
Change Intensity
Simudza maoko maviri nemakumbo panguva imwe chete.
Pyramid Planks
How To
Tanga muhomwe yepamusoro pamafambiro. Dzvinyirira mahudyu kumucheto kune denga uchigara pazvigaro (semusana 'v') uye nyatsonyanya kuisa zvitsitsinho kusvika pasi. Bata zvishomanana, dzoka zvakare panda yako uye shingairira kumusoro. Tora (dzoka kurudyi) kune zvishomanana uye wobva wanyora zvakare mumbwa wakadzika, kutambanudza zvitsitsinho kusvika pasi uye chifuyo zvishoma nezvishoma nemaoko. Dzokera mu plank yako, udzike pasi kusvika kumakumbo uye dzokorora nyaya dzose.
Reps / Sets / Duration
30-60 seconds
Change Intensity
Ita kufamba pamabvi kuti zvive nyore.
Plank With Knee Bends
How To
Tanga muhotera, pamaoko nezvigunwe. Simudza rutsoka rworuboshwe kubva pasi uye ukotamise bvi, uchikwevera mubhokisi. Yambuka rutsoka rworuboshwe pamusoro pegumbo rorudyi, bata muchidimbu, zvino tora bhokeri kuruboshwe. Dzorera rutsoka rweruboshwe muhomwe yako yakazara udzoke kune rimwe divi.
Reps / Sets / Duration
30-60 seconds
Change Intensity
Ita kufamba pamabvi kuti uchinje.