Wedzera simba kumusango wekushandisa wekuda kukuru 'hakuna vifaa' cardio workout
Izvi zvinoshandiswa zvakasiyana-siyana zvekufambisa kwemaitiro ekufamba-famba zvinokonzera kuwedzera kuburikidza nekuwedzera kuchinja kweplyometric (kusvetuka kumusoro mumhepo uye kushandura tsoka yako mberi usati wasvika). Wedzera ichi chiito mumutambo wako wakadzika wekudzidzisa nguva, kana kuishandisa kuti uwedzere kuwedzera kwemoyo wako panguva yekisthenics kana basa rekutanga repasi. Nemhaka yekuti basa iri haritsvaki midziyo, unogona kuzviita chero nguva uye chero nzvimbo.
Izvi hazvirevi chete kuti zvakakosha zvepfungwa dzemwoyo, zvinobatsira kukura nekuvandudza simba remuviri uye simba, uyewo kuoma kusimba kwakasimba uye kubatana. Kana waita zvakanaka, iwe unotarisa glutes, quads, hamstrings, nemhuru. Iwe uchazobatanidza misungo inogadzirisa denga uye mahudyu, ayo anoshandiswa pakufambisa uye nekuvandudza zvinyorwa zvakasimba.
Nzvimbo Dzinotarirwa neJump Lunge
Izvozvo zvinokonzera kuedza zvirongwa:
- Glutes
- Quadriceps
- Hip flexors
- Balance
- Zvinyorwa
- Kugara kwakasimba , kunyanya kudarika kwebdominus
Iyo Jump Lunges Inogona Kuchinjwa Kuti Ive Inowedzera Zvinetso
Ichi chiito chinogona kuchinjwa kuti chiite nyore nyore uye chiduku chiduku, kana zvakanyanya kuoma, nekushandura nguva yaunofamba nayo, kushandiswa kwemajeri ose, nekukwirira kwega rimwe nerimwe. Simba rinoumbwa panguva imwe neimwe yechipfuva-yega paunenge uchitakura netsoka, maziso, mabvi uye chiuno nehutano hwemuviri wako uye nokukurumidza unotyaira kumusoro uchienda kune imwe nzvimbo inotevera.
Iyo yakasvikiswa yakarongedzawo kutarisana kwemutambi, kuenzanisa uye kunyatsogadzirisa panguva yekufamba kwechikwata chimwe nechimwe.
Nzira Yokusachengetedza Jump Lunge
Nemhaka yekuti gumbo rinenge riri kufamba kwakasimba kweplyometric, harifaniri kunge yakagadziriswa kusvikira wapedza kunyatsodziya kana kuti zvimwe zvekufambisa kushandiswa, zvakadai sekukurumidza kushanda kwepfungwa kana kuratidza kushandiswa kwemuitiro .
Kunyangwe mushure mekudziya kwakanaka, kufamba uku kunoda kukurumidza kufambira mberi kwekumhanya kunononoka kusvika kumakumbo makuru. Tora zvishoma nezvishoma nokuda kwekutanga kudhinduka.
Kugadzirira kuJump
- Mira munzvimbo yakagadzirirwa sezvinoratidzwa: gumbo rimwe mberi, rimwe gumbo shure.
- Tora maoko ako munzvimbo yakagadzikana zvakare: zvikwata zvakakotama pamakiromita 90, uye ruoko rumwe pamberi pomuviri wako uye rumwe ruvoko shure.
- Gadzirira kusvetuka nekukotamisa mabvi ako uye kumira pasi mukati memvura yakadzika, samira zvishoma mberi mberi uye kubvumirana nemisungo yako miviri.
Kutanga Jump
- Kurumidza kumira uremu hwako pasi ndokubva uchinge uchitsaira makumbo maviri pasi uye uise muviri wako kumusoro uwedzere mabvi ako nehudyu.
- Sezvo iwe uchinge uchinge wapinda mumhepo, udzorere tsoka dzako nokukurumidza pamwe chete uye shandura nzvimbo apo iwe unotanga kuenda. Iwe unofanirwawo kuchinja maoko sezvo iwe uchiita izvi.
Kudzora Landing
- Sezvaunenge uchienda, ramba uine maonero akaenzana emakumbo (iwe mberi mabvi unofanira kunge uri pamusoro petsoka yako mberi uye kwete kupfuura).
- Kuedza kuenderera mberi zvishoma nezvishoma pamusoro pepakati petsoka uye rega chitsitsinho chako chiuye nehuvhu (usaramba uripo pazhe yerutsoka rwokumhanya).
- Chengetedza chiuno chako, rega mahudyu ako nemabvi apinde zvakanyanyisa kuti uwane kubhururuka.
- Usavhara mabvi.
- Drop kusvika pakadzika yakadzika nzvimbo apo iwe unogadzirira kutanga mutambo uchiteerera.
General Tips
- Chengetedza misungo yakakosha musangano mukati rose.
- Iva nechokwadi chekuchengeta mberi kwako chitsitsinho uchibatana nevhu sezvaunotanga uye kupedza gumbo rimwe nerimwe.
- Dzokorora kuruka lunge kufamba kwehupenyu hwako nguva. Chinangwa chemashure mashomanana kutanga uye kushanda kusvika pamasekondi makumi matanhatu.
- Dzoka kana iwe uchingorasikirwa nehutano kana nzvimbo yakarurama yepamusoro, uye tangazve zvishoma nezvishoma.
Mazano kune Vatangi
Zvakakosha kuziva nheyo yakamira yemarara musati mazvidzivirira mumhepo. Kana uchinge waita sarudzo yakakosha, zvinobatsira kuti uite chiito ichi nechingwa chiduku pane imwe nguva kuti uwedzere mararamiro akakodzera uye utungamiri usati wabatanidza mapapu pamwe chete.
Funga nezvekufamba zvakanaka nenzira yekutungamira netsoka nekutonga uye nzvimbo yakakodzera.
Kana izvi zvichiri zvakaoma, dzokera kumashoko ezvidzidzo uye ita maitiro ekufambisa muviri kusvikira iwe uchisimba simba remuviri uye kutonga.
Zvinobatsirawo kudzidza kuti ungaita sei zvinyorwa zvitsva zvinotanga kusvika kune imwe nyika usati waedza kushanduka kunokwidzika kwepanyika. Izvo zvakakosha tuck inogona kukubatsira iwe kudzidza kudzika zvakanaka uye nekudzivirira. Inobatsirawo kusimbisa zvakanaka miviri yemagetsi pachiuno, pamabvi, uye pamakumbo. Kana uchinge uine hutano hwakanaka hwekusimba uye kutarisa, kuenderera kwemajoko kunowedzera zviri nyore. Kunyange zvakadaro, nguva dzose tanga mapoka maduku, kuchengetedza nzvimbo yakanaka yekugara uye muviri, uye inowedzera kuwedzera uye kupisa simba kumapapu.