Izvi zvakagadziriswa zvakasimba zvekuvharavha kwemazuva ekupedza zvakakwana pakupisa mamwe makoriri kuti abvise kusindimara kwemazino kuwedzera kuwedzera . Izvi zvinosanganisira kuita 4 kukwirira kwepamusoro kana anaerobic maitiro kwemaminitsi makumi mana, kuteverwa nemaminitsi makumi maviri ekuzorora, achidzokorora iyo kaviri. Ichi chikoro chinonyatsokodzera kuwedzerwa maitiro ekufambisa nepamusoro ekudzidzira kudzidzira. Sarudza imwe Ita kwekudzidzira kwemashomanana kana kupedza zvose zvina nokuda kwekuita basa kwemaminitsi makumi matatu.
Precautions
Ona chiremba wako usati waedza kuita basa iri kana uine kukuvara, zvirwere kana mamwe mamiriro.
Zvishandiso Zvinodiwa
Nhanho kana nzvimbo
How To
- Pedzisa maitiro ekugadzika kwega rega, kuita chimwe nechimwe kwemaminitsi makumi mana, kupumha masvondo makumi maviri pakati pega yega yega
- Shanda zvakaoma sezvaunogona pakubata muviri mumwe nomumwe, kushanda paNhanho 9-10 pane iyi inofungidzirwa kuedza
- Dzokorora kaviri kwemakumi masere emaminitsi
- Zvose 1 kana kuti zvese zveS Sets, zororo kwemaminiti 1 pakati pekuisa
- Chengetedza simba rako mukati mekugadzirira uye udzoke kana mwoyo wako wekukura uchikwirira.
- Gadzirisa kushanda sezvinodiwa nekudzivirira chero zviito zvinokonzera kurwadziwa kana kusagadzikana
Dunhu 1 - Kutamba Kwemarefu
Ita mberi kusvika kune iwe unogona nemakumbo ose pamwe chete, uchidzika nemabvi akanyorova. Ita kuti utendeuke uye uite imwe yakasvika kwenguva yakareba mune zvakasiyana.
Dzokorora, svetuka mberi, svetuka kutendeuka nekukwira mberi zvakare kwemaminitsi makumi mana.
Chikamu Chinoenda Kumativi Kick
Uya nemabvi ari kuruboshwe kune rumwe rutivi uchitora kurudyi kurudyi kumabvi. Tora rutsoka rworudyi pasi uise kunze kune rumwe rutivi nejoko roruboshwe, enda nokukurumidza sezvaunogona kwemasekondi makumi mana.
Ita izvi kufamba kune rumwe rutivi panguva yechipiri chechirongwa.
Chikamu Kumativi Jumping Lunge
Tora rutsoka rworudyi kunze kune rumwe rutivi uye unamata bhochi rweruboshwe mumumhanyi wemumhanyi, uchienda zvakadzika sezvaunogona uye kugunzva ruoko kusvika pasi. Kurumidza kufambisa tsoka mumhepo kuti uende kune rumwe rutivi.
Dzokorora kwemaminitsi makumi mana, uye zorora kwemasekondi makumi maviri.
Burpees
Squat uye isa maoko ako pasi pasi pedo netsoka dzako. Muchikwata chinoputika, svetuka kumakumbo kumashure mukati mekusimudza-kumusoro, svetera tsoka shure kwemaoko uye simuka. Wedzera kukwira pamagumo nokuda kwekuwedzera, kana uchida. Dzokorora kwemaminitsi makumi mana uye wozorora kwemaminitsi makumi maviri.
Ita basa rimwe nerimwe kwemaminitsi makumi mana, uchizorora masvondo makumi maviri mukati. Dzokorora kaviri kwemakumi masere emaminitsi.
Zorora kwemaawa 30-60
Dunhu 2 - Speed Skaters
Isa kuruboshwe, uende kuruoko rworudyi. Nenguva iyo tora rimwe jaya rinotevera kuruboshwe, kuruka kusvika pane zvaunogona uye uchiramba uri pasi pasi pane kungokwira mumhepo.
Dzokorora kwemaminitsi makumi mana, uye zorora kwemasekondi makumi maviri.
Gara uye Unotanga
Mira pamberi pechito kana chikwata ugare pasi, uise maoko ako pedyo nehudyu. Dzorera shure apo iwe unotambanudza makumbo kunze pamberi pako. Dzosera tsoka mukati uye simira, uchishandisa maoko ako kuti akubatsire kana zvichidiwa. Wedzera kuwedzerwa kuburikidza nokutora maoko kunze uye / kana kuwedzera kuruka pakuguma kwebato.
Dzokorora kwemaminitsi makumi mana uye wozorora kwemaminitsi makumi maviri.
Toe Taps kusvika kuGwara
Mira pamberi pechito kana chiduku chiduku. Dhafaira kuruboshwe kuruboshwe, chimbidza kuchinja tsoka mumhepo uye tora danho nekona.
Zvimwe tsoka dzinokurumidza kwemaminitsi makumi mana uye zorora kwemasekondi makumi maviri.
High Knee Jogs
Jogo munzvimbo, achikotamisa mabvi kumusoro zvakanyanya sezvaunokwanisa, kumira-muzinga nguva imwe neimwe, kana uchikwanisa. Ita pazvipira zvetsoka dzako uye uchengetedze mabvi ako akangotarisa kuti awane simba. Dzokorora kwemaminitsi makumi mana, uchizorora kwemaminitsi makumi maviri.
Ita basa rimwe nerimwe kwemaminitsi makumi mana, uchizorora masvondo makumi maviri mukati. Dzokorora kaviri kwemakumi masere emaminitsi.
Zorora kwemaawa 30-60
Puddlejumpers
Tanga nemakumbo pamwe chete uye svetuka kubva kune rutsoka rworudyi uye utore danho rakakura kuruboshwe uchinge uchidzunga maoko. Iye zvino simbura rutsoka rworuboshwe uende kune rimwe divi kune rimwe divi. Gara wakadzika pasi uye uite matanho ako akaenzana sezvaunogona kuti ure mwoyo.
Dzokorora kwemaminitsi makumi mana uye wozorora kwemaminitsi makumi maviri.
Squat Anopepuka
Simira netsoka huputi hwepakati uye uite pasi zvakanyanya sezvaunokwanisa, uchitora chiuno mushure mako. Uchishandisa simba mumakumbo ako uye muhudyu, svetuka zvakakwirira sezvaunokwanisa, kutora maoko. Ita ne majoka akareruka uye rega misungo yako iwedzere kukosha.
Dzokorora kwemaminitsi makumi mana uye wozorora kwemaminitsi makumi maviri.
Plyo Lunge
Tanga munzvimbo yakagadzikana, rutsoka rwerudyi mberi, rutsoka rworuboshwe kumashure, zvose mabvi pamakona 90 degree. Svetuka uye shandura tsoka mumhepo, uchidzika mumugungwa necheboshwe kuruboshwe mberi, rutsoka rworudyi shure.
Dzokorora kwemaminitsi makumi mana uye wozorora kwemaminitsi makumi maviri.
Ski Abs
Tanga muhombodo uye svetera tsoka kusvika kuruboshwe rweruboshwe, uchidzika nemabvi akadzikamisa uye tsoka shure kwekuruboshwe. Dzorera tsoka kumapuranga ndokuzvuzvurudza makumbo mune kurudyi, uchitama nemabvi akadzikamisa uye tsoka shure kwekurudyi. Ramba uchikwira mukati uye kubva kune rumwe rutivi kusvika kumasekonzi makumi mana.
Ita basa rimwe nerimwe kwemaminitsi makumi mana, uchizorora masvondo makumi maviri mukati. Dzokorora kaviri kwemakumi masere emaminitsi.
Zorora kwemaawa 30-60
Line Taps
Isa mutoro padhorosi sechiratidzo uye chikwata kune icho chakanaka, uchiisa zvigunwe kusvika pasi. Kurumidza nemakumbo ose, uchidzika necheboshwe kuruboshwe.
Dzokorora kwemaminitsi makumi mana, uchizorora kwemaminitsi makumi maviri.
Mountain Climbers
Mune chinzvimbo chekutsvaga, shandisai mabvi mukati uye kunze nokukurumidza sezvaunokwanisa, kushandura mativi. Bata zvigunwe kusvika pasi uye umwe neumwe kumhanya kana kuti uzvichengete mumhepo.
Dzokorora kwemaminitsi makumi mana uye wozorora kwemaminitsi makumi maviri.
Ice Breakers
Tanga muchikwata chechikwereti uye svetuka mumhepo, uchitenderedza ruoko rworudyi rwakapoteredza nekudzika muhutu sezvaunosvika. Ita mumhepo zvakare, nguva ino ichidonha pasi neruoko rworuboshwe.
Ramba uchichinja mutsara kwemaminitsi makumi mana, uchizorora kwemaminitsi makumi maviri.
Lunge Jumps
Mune nzvimbo yakagadzikana, pfugama mabvi muchipinda, uchienda pasi sezvaunokwanisa. Svetera kusvika mumhepo zvakakwirira sezvaunokwanisa, kuchengetedza maoko muhudyu mako kana kuatora mumhepo kuti uwedzere. Ita zvishoma nezvishoma pazvipira zvetsoka dzako uye udzoke kumashure muimba yako.
Rambai kwemaminitsi makumi maviri, shandurai mapande kwemaminitsi makumi maviri uye muzorore kwemasekondi makumi maviri.