Iyi Jump Rope Dhipatimendi Rokufambisa rinosanganisira kusanganiswa kwembambo dzose dzekumhanya uye muviri wose simba rinoshandiswa kwekukurumidza, muviri wose unoita basa. Kuramba tambo ndiyo inofadza kwazvo cardio muviri, asi inogona kuva yakaoma kana iwe usati wazviita kwenguva pfupi. Paunotanga:
- Gara pane bhora retsoka dzako apo iwe uchinge uchitumbuka
- Chengetedze kumusoro zvakakwana kuti ubvise tambo uye nyika nemasangano anodzivirira kuti avadzivirire
- Chengetedza mapepa ako akasununguka uye achinje tambo nemaoko ako, pane maoko ako. Iwe unofanirwa kunge uine zvishoma zvishoma zvepamusoro muviri
- Tanga zvishoma uye uzvigadzirire kuenda kune tambo kakawanda apo iwe unowana rhythm yako. Ita semasekondi mashomanana panguva uye uwedzere nguva apo iwe unowedzera kuva akasununguka uye wakasimba
Precautions
Ona chiremba wako usati waedza kuita basa iri kana uine kukuvara, zvirwere kana mamwe mamiriro. Ichi chikoro chakanakisisa chakanaka chepakati nepakati / zvakanyanya zvekushandisa.
Zvishandiso Zvinodiwa
A jump jump rope (tsvaga imwe pa Amazon.com), dumbbells dzakasiyana-siyana uye mishonga bhiza
How To
- Iva nechokwadi chekuti unodziya nemaminitsi mashanu emoto
- Ita zvidzidzo munharaunda imwe neimwe, imwe pashure peimwe, ichizorora pakati pematunhu
- Ita purogiramu imwechete kamwe chete kwenguva shoma shoma, kaviri kwenguva refu
- Gadzirisa basa rako kuti uenzane nehutano hwako huripo, zvigadziriro zviripo uye zvinangwa
- Kana iwe uri mutsva kubvambura tambo, tora nguva yako uye tumira chete iwe kwenguva yakawanda sezvaunogona uye kupedzisa miniti nekufamba panzvimbo kana kuita imwe cardio muviri. Iwe unogona kunge uchida kushanda kusvika kuminiti yakazara yekukwira.
Dunhu 1: 1 Minute Jump Rope
Tanga nyore nyore nekumhanya kunononoka, uchidzika pamabhora etsoka. Kana iwe uchida kudziya, kumwe kusvetuka kwemasvondo gumi uye wobva waenda munzvimbo panzvimbo 10 zvakare.
Ita tambo kwemaminitsi 1.
Maminitsi maviri Single Arm Squat uye Swing
Ita mutoro wakaremara uye ude pasi, uchidzora uremu pakati pemabvi. Simuka, uchinge uchinge uremure kumusoro.
Dzokorora kwemaminitsi 60 kurudyi uye zvino ita kutama kuruboshwe.
1 Minute Jump Rope - Double Jump
Sarudza yako jumbo roko uye enda pane kaviri kuruka. Izvozvo zvinoreva nguva imwe neimwe kana iwe ukasvetuka pamusoro pambo, iwe unomhanya kaviri sezvo tambo inodzoka shure kwayo.
1 Minute Bear Crawls kuPushups
Shingira pasi pasi uye tambanudza maoko ako kunze iwe uri mupuranga. Ita pfuti pamabvi kana zvigunwe uye wofamba maoko udzokere kune squat uye umire. Wedzera kukwira pamagumo nokuda kwekuwedzera.
Dzokorora kwemasekondi 60.
1 Minute Jump Rope - Mafungiro Akasiyana
Iye zvino iwe uri kutora gumbo rako rokumhanya uye iwe unoshandura tsoka dzako apo iwe unomhanyira, sokunge iwe uri kutamba ... iwe uri kungovhima rambo ruka. Ngationei kuti iwe uri kurongedzwa sei.
Squat Press
Simira netsoka dzakaputika-kuputika uye ubatisise zvimedu zvakasvibirira kana zviremara zvinorema pamapfudzi. Kuchengetedza pasina kubatanidzwa, kufugama mabvi uye kuderera mu squat, kuchengeta mabvi shure kwezvese uye shure zvakananga. Pinda muzvitsitsinho kuti umire, uchisimudzira zvisikwa kumusoro.
Dzokorora kwemasekondi 60.
Dunhu 2: 1 Minute Jump Ropa - Kushanyisa Kunopera
Ichi chikwata chine chikamu chikamu zvose maererano nekukurumidza. Ungakurumidza kuenda sei? Tanga zvishoma nezvishoma uye zvishoma nezvishoma kukurumidza uye ona kuti iwe unokurumidza sei kuenda kwemaminitsi ose.
1 Minute Rear Lunge ne Double Arm Row
Bata midzi-yega yezviremera uye udzoke shure negumbo rorudyi muchipinda chekarurama-mwendo. Nyorera mberi kubva muchiuno, dzoka zvakare, uye tora zvidzitiro mukati mutsva wemutsara wechipiri. Pasi, dzoka shure kuti utange uye dzokorora kwemaminitsi makumi matatu kumativi ose.
1 Minute Jump Rope - Rwega Rwembwe Jumps Double
Iye zvino uri kutora gumbo rako rokumhanya uye, zvakare zvakare, tanga nekugara uchinge uine tsoka dzose. Kushandura zvishoma nezvishoma kusvika kune rimwe rutsoka panguva imwe uye kuruka kaviri. Saka, svetuka kaviri kuruboshwe uye kaviri kurudyi kweminiti imwe chete.
1 Minute Rear Lunge neMed Ball Touch
Bata mushonga wepamusoro wepamusoro uye udzoke zvakare mumugwagwa wakananga wemakumbo nejoko rorudyi. Kusungira gumbo racho kusvika mukukatira paunounza mishonga bhora kumuromo wako.
Dzokorora kwemaminitsi makumi matatu kumativi ose.
Dunhu 3: 1 Minute Jump Rope
Nenguva ino, tava kungoita zvakajeka kusvetuka kwekare ne yako jump rope. Enda nokukurumidza kana zvishoma nezvishoma sezvaunoda kweminiti imwe chete.
1 Minute Single Arm Overhead Squat
Mira mumamiriro ezvinhu akareba achitakura chiedza-miviri yezviremba. Tora ruoko rworudyi, kurega ruoko rworuboshwe rwakanamatira pakati pemakumbo. Kutarisa kumusoro kuruoko rwerudyi (zvinosarudzwa) muzasi kusvika muchikwata kusvikira mahudyu ari akafanana kusvika pasi. Dzvinyirira kumashure, kuchengetedza ruoko uye kudzokorora kwemaminitsi makumi matatu kumativi ose.
1 Minute Jump Rope - Yakasimba uye Yakasimba
Tora nyoka yako roga uye upinde mumusungo wakasimba, wakasimba. Edza kuchengetedza kufanana kwakafanana kweminiti yose usina kutsika pamusoro pambo.
1 Minute Hammer Curl Power Squat
Ita zvimedu zvakasvibirira kana zvinorema mukati mavo mavoko 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.
1 Minute Jump Ropa - Kushandura Kwekukurumidza
Nokuda kwekupedzisira kwako kusvetuka mutsara, enda nokukurumidza sezvaungagona. Musasiya chinhu patafura nekuti iyi ndiyo yako yekupedzisira cardio. Enda!
1 Minute Triceps Kickbacks
Simira netsoka dzakaputika-kupota uye unamatire pachiuno kusvika shure zvichienderana nepamusoro pakabatisisa chiedza chako kana midzi yezviremba. Dhonza zvidzitiro kumusoro kune torso. Kuramba uchinge uchitsigira, tambanudza maoko kubva shure kwako, uchinge uchinge uchinge uine mahara. Pasi uye dzokorora kwemasekondi makumi matanhatu.
Zvimwe