Iyi maminitsi gumi ekumhanya kwema cardio kumba inosanganisira zviratidzo zvakasiyana-siyana zvakagadzirirwa kutarisana nemapoka mapoka mushure mekuita basa rakakosha. Iwe uchaita 10 maitiro ekutsvaga, mazhinji acho maitiro akabatanidzwa anosanganisira zvinopfuura rimwe boka remasumbu. Endai nokukurumidza kubva pakurovedza muviri kusvika pakuita zvekuita, asi ramba uine maitiro akanaka uye uzorore apo unoda.
Precautions
Ona chiremba wako usati waedza kuita basa iri kana uine kukuvara, zvirwere, kana mamwe mamiriro.
Zvishandiso Zvinodiwa
Dumbbells dzakakosha zvakasiyana, danho kana shongwe, uye kettlebell (kusarudza)
Sei:
- Kushamwaridzana nemaminitsi mashomanana ekuedza-kuenzanisa cardio
- Ita zvidzidzo zvenguva yakatarwa, imwe pashure peimwe iine zvishoma kana kuti musingazorori mukati
- Ita dunhu kamwechete kwemaminitsi gumi ekugadzira muviri kana kusvika kitanhatu kwemazuva akawanda, kunyanya kushanda
- Shandura kana kubvarura chero zviito zvinoshungurudza kana kusagadzikana. Wedzera nguva dzekuzorora zvakare kana iwe uchida
1 - 1-Minute Squat Press
Nzira Yokutanga : Tanga netsoka dzakaputika-zvakaparadzana zvakasara, uine zviyereso kupfuura pamafudzi ako. Pasi kusvika muchikwata, kutumira zviuno mumakumbo paunenge uchichengetedza mhepo yakasimba uye iyo isina kubatanidzwa. Dhirirai muzvitsitsinho kuti mumire. Sezvaunomira, chengetedza zvimiso zvepamusoro, zvichiisa pamapfudzi. Deredza pasi masero uye dzokorora squat nepamusoro pepairi.
Reps / Sets / Dur Duration : 60 seconds
2 - Yese Squat Weight Exchange
Zvaungaita: Tora imwe yezviremera zvako zvinorema (kana shandisa kettlebell, sezvakaratidzwa) uye mira mumamiriro ezvinhu akareba, zvigunwe kunze zvichibata mutoro kuruboshwe. Shingairira pasi, kuchengetedza mabvi maererano neminwe, uye kuisa mutoro pasi. Shandura maoko uye simuka, uine uremu mune rumwe rutivi. Dzokorora kweminiti 1.
Reps / Sets / Dur Duration : 60 seconds
3 - Pushups
Nzira yekuita sei: Tanga pamaoko ako namabvi, uise maoko ako pasi payo pamusoro pefudzi-yakaparadzana nepakati, zvigadziko zvakapetwa. Wedzera makumbo zvakananga, zorora pamakumbo ako. Ita kuti chokwadi maoko ako ari pasi pepfudzi (kwete mberi). Bend the elbows, uchivabvumira kuti varambe vachienda kumativi, uye kuderedza muviri wako kusvikira mhuni ichibata pasi. Chengetedza torsi yako yakasimba uye usapinda mukati-kati kana kuvhara muhudyu. Putira pasi kuti uzvisundire kumashure kuti utange nzvimbo, uchienderera mberi kuchengeta gumbo nemakumbo zvakasungwa. Dzokorora uye ita kutama pamabvi ako kana uchida kugadziriswa.
Reps / Sets / Dur Duration : 60 seconds
4 - Chikafu Nemakumbo Chichienderera
Nzira yekuita sei : Tanga muhotera, pamaoko nezvigunwe. Simudza rutsoka rworuboshwe kubva pasi uye ukotamise bvi, uchikwevera mubhokisi. Yambuka rutsoka rworuboshwe pamusoro pegumbo rorudyi, bata kwenguva pfupi, zvino tora mabvi akadzokera kumashure. Dzorera rutsoka rweruboshwe muhomwe yako yakazara udzoke kune rimwe divi. Dzokorora kwemasekondi 60.
Reps / Sets / Dur Duration : 60 seconds
Dzokorora Dunhu 1 kana kupfuura dzimwe nguva, zvichienderana nenguva yako, uwandu hwehutano uye zvinangwa
5 - 1-Minute Split Squat
Nzira Yei : Simira anenge matatu kana tsoka patsoka pamberi pedanho kana nhepfenyuro uye isa gumbo roruboshwe pachikuva, zvichizorora pamakona kana kumusoro kwetsoka. Iwe unogona kunge uchinge uwedzere rutsoka rworudyi mberi zvishoma kuti uve nechokwadi chokuti bondo rinopfuurira rinoramba riri shure kwechigunwe paunenge wakarara. Kuchengeta uremu muhudyu wepamberi, bendama mabvi uye kuderera mukati maro kusvikira bheji rinopera riri rinenge 90-degree angle. Svetedza mberi kwetsitsinho kuti umire uye udzoke zve 10-16 reps musati machinja mapande.
Reps / Sets / Dur Duration : 60 seconds
6 - Kufa
Nzira yekuita sei: Simira netsoka chikafu-kuputika pamabvi, mabvi zvigadzika zvishoma uye ubatisise zviremu zvako zvepakati kana zvinorema pamberi pehudyu. Iko kumusana wakareruka, mapepa kumashure uye kusava mukati, pfupa kubva muhudyu uye kuderedza uremu kusvika sekuchinja kwako kunobvumira. Simuka, uchipenya glutes. Dzokorora kwemasekondi 60.
Reps / Sets / Dur Duration : 60 seconds
7 - Imwe-Mijenya Row
Nzira yekuita sei : Bata uremu muruoko rworuboshwe, uye benderera muhudyu kusvikira muviri wakakwirira uri kufanana nechomukati. Simudza rutsoka rworudyi zvakananga kusvikira ruchienderana nehudyu. Bata pamadziro kana zvichidiwa. Dhonza zvimedu zvekuruboshwe mumugwagwa wokudzora uye kuderera, uchidzokorora kune rumwe rutivi kwemaminitsi makumi matatu.
Reps / Sets / Duration : 30 seconds kumativi ose
8 - Nhanho Pamusoro Pokudhinda
Nzira yekuita sei : Bata zvigunwe pamapfudzi uye uende kunhanho yakare kana kuti chikwata netsoka rorudyi. Simudza bhegi roruboshwe sezvaunoisa zvidzoro kumusoro. Enderera pasi netsoka roruboshwe, zvino tora gumbo rorudyi zvakare mucheche reverse, nekuderedza zvisikwa. Sezvaunofambira mberi nekona rorudyi, chengetedza zviyero zvekudzokera kumapfudzi uye dzokorora kwemaminitsi makumi matatu ari kurudyi nemaminitsi makumi matatu kuruboshwe.
Reps / Sets / Duration : 30 seconds kumativi ose
9 - Nyundo dzemapumburu ane simba rine simba
Nzira yekuita sei : Bata zviremara zvakakura mumaoko maviri. Svetera zviyero zvishoma zvishoma sezvaunoshandisa, kusimbisa zviyero zvichienda mberi kupinda munyeredzi nyundo paunenge uchiderera pasi sezvaunokwanisa. Simuka apo iwe unoderedza masoro uye unodzokorora kwemasekondi makumi matanhatu.
Reps / Sets / Dur Duration : 60 seconds
10 - Core Kickbacks
Nzira Yei : Muhomwe yepamusoro, makumbo akafara, tora uremu mune rumwe rutivi. Uyai nehokeri kumusoro kwechitsiko uye tambanudza ruoko rwedu mukunonoka. Dzokorora zvikwereti paunenge uine nzvimbo yepangi panzvimbo imwechete kwemaminitsi makumi matatu. Dzokorora kune rumwe rutivi kwemaminitsi makumi matatu.
Reps / Sets / Duration : 30 seconds kumativi ose
Kuwedzera Kuita Basa Rokuita: Ronga neKnee Bends