Kana uri kutarisa kunongedza miti yako yekunze kana kufamba kwekushanda, iyi kunze kwekufambisa basa inokutora nedzimwe nguva dzakasimba dzinoita kuti mwoyo wako uwedzere kuwedzera. Nokusanganisa mararamiro uye kuchinja simba mukati mekuita basa, iwe uchachengeta muviri wako uchida uye pfungwa yako inofarira. Iwe unogona kushandisa Chati ichi Chinojekeswa Chichienzanisa kuti uone RPE yako (Zero reKujekeswa Kubudirira).
Ndapota shandura basa rako kuti uenzane nehutano hwako uye zvinangwa.
Precautions
Ona chiremba wako kana iwe uine zvirwere, zvirwere kana kukuvara.
Sei
- Ita nguva imwe neimwe, imwe pashure peimwe, uchishandisa Chati Chakujekesa Ichizivikanwa kuti uite mukati peZvirongwa zvePerceived Exertion (RPE) dzakanyorwa pane kurudyi rwechati
- Pedzisa rimwe dunhu rekushanda kwemaminitsi makumi matatu neminomwe kana kupedzisa dunhu kaviri kwemushandi wemaminitsi makumi matanhatu
- Dzoka chero chinhu chipi nechipi chinokonzera kurwadziwa kana kusagadzikana
- Unogona kutarisa zvishoma. Kana izvozvo zvichitambudza iwe, tsvaga paki kana nzira kune vanhu vashoma
| Nguva | Basa | RPE |
| Maminitsi mashanu | Kushamwaridzana - Kufamba kwakasimba | 4 |
| Maminitsi maviri | Famba kana jog Ichi ndicho chiyero chako chekutanga. Iwe unofanirwa kunzwa sekunge uri kushanda, asi unogona kuramba uchikurukurirana usina kunyunyuta uye kuzvikudza. | 5 |
| 1 minute | Kufamba Mapungi Tora nhanho huru mberi nerutsoka rworudyi uye udzike mukati meguru (kuchengeta bondo rinotangira mushure mutsutso), tora rutsoka rworuboshwe kurutivi rworudyi uye ugoenda kune rumwe rutivi kuruboshwe. | 6 |
| 1 minute | Kufamba nekukurumidza kana Runha Sarudza rutsoka pano kuitira kuti iwe uri pamusoro pekutanga | 7 |
| 1 minute | Famba kana jog Zvishoma nezvishoma zvakaderedza zvakakaderedza kuderedza mwoyo wako kusvika kumashure | 5 |
| 1 minute | Sprints Sarudza chinhu chiri kure (muti, mabhokisi e-mail, etc.) uye kumhanya kana kufamba kune imwe nekukurumidza sezvaungagona. Famba kuti udzoke uye unodzokorora sprints kweminiti yakazara. | 8 |
| 3 maminitsi | Famba kana Jog Chinononoka kusvika pasi pekutanga. | 5 |
| 1 minute | Muti Pushups Tsvaga muti uye umire makumbo mashomanana kubva pauri. Isa maoko pamuti uri pamberi pako pamusana peufudzi. Bend the elbows uye kuderera kumuti mune pushup. Dzorera zvakare uye dzokorora kusvika kumaminitsi 1. | 6 |
| 1 minute | Scissor Jumps Chengeta maoko ako pamuti kuti utsigire uye utange nemakumbo pamwechete. Svetuka uye uise rutsoka rworudyi mberi, kuruboshwe rwendo shure. Kurumidza kushandura tsoka uye ramba uchitsvaira tsoka dzako nekukurumidza sezvaungaita kwemaminiti 1. Nokuda kwekuwedzera kwakasimba, sunga maoko ako pamwe netsoka panzvimbo pokubatisisa pamuti. | 7 |
| 1 minute | Kufamba nekukurumidza kana Runha Wedzera kufamba kwako pano kuitira kuti iwe unoshanda zvakaoma. | 8 |
| 3 maminitsi | Famba kana Jog Chinononoka kusvika pasi pekutanga | 5 |
| 1 minute | Long Jumps Tsvaga nzvimbo yakadzika yemugwagwa kana nzira uye utange nemakumbo pamwechete. Pasi kusvika kune squat shoma uye svetuka mberi nemakumbo maviri kusvika pamunokwanisa, kusveta maoko ako kuti akubatsire mberi. Ramba uchikwira mberi kwemaminitsi makumi matatu, tora kufamba kwekufamba, uye gumisa kunze kweminiti | 8 |
| 1 minute | Kufamba nekukurumidza kana Runha Enda nenzira inokubvumira kuti udzike mwoyo wako zvishoma. | 6 |
| 1 minute | High Jogs Sezvaunofunga, simudza mabvi kusvika kumusoro (kana uchigona). | 7 |
| 1 minute | Low Jogs Sezvaunofamba, ita zvitsitsinho uchienda kunzvimbo dzepamusoro kusvika kune iwe unogona (sekunge uchikandira iwe pachako). | 7 |
| 3 maminitsi | Famba kana Jog Dzokera pasi kumashure. | 5 |
| 3 maminitsi | Kunonoka nekufamba nyore | 3-4 |
| Zvose: | Maminitsi makumi matatu |