Iyi Staircase Circuit Workout inokurumidza kukurumidza kuita muviri, uye iyo yose yaunoda ndiyo staircase uye muviri wako. Izvi zvinosarudzwa zvikuru kana iwe uchida kushanda pahofisi , pahotera, pamugwagwa kana iwe unongoda kutsvaga zvaunogara uchiita.
Precautions
Ona chiremba wako usati waedza kuita basa iri kana uine kukuvara , zvirwere kana mamwe mamiriro.
Zvishandiso Zvinodiwa
A staircase
How To
- Ita zvidzidzo sezvinoratidzwa munharaunda, uchiita rimwe chiito mushure mechimwe uine zvishoma kana kuti usingazorori mukati mekuita
- Dzoza nguva yekutanga 1 yemaminitsi gumi nemashanu kusvika kumaminitsi maviri kana maserekiti kwenguva yakareba, kunyanya kubasa
- Gadzirisa chero zviito zvekuita zvinokonzera marwadzo kana kusagadzikana
1 - Staircase Yakashisa uye Cardio Dunhu
3 Maminitsi:
Dziisa. Famba-shanduka 3-4 ndege dzemasitepisi pane zvishoma, zviri nyore kufamba. Kana iwe chete uine ndege imwe chete yezvikwiriso, famba uchidzika uye pasi kwemaminitsi matatu.
1 miniti:
Famba masitepiti nekukurumidza sezvaungagona
1 miniti:
Famba pasi pamasitepisi pane zviri nyore
2 - Stair Pushups
Sei:
Isa maoko ako pane imwe nhanho iri mberi kwako (yakakwirira iyo danho, iyo iri nyore kuchinja ichava) uye kupinda munzvimbo yakakosha, muviri wakarurama kubva kumusoro kuenda kune zvitsitsinho. Bend the elbows uye kuderera mumushuputi, kupindira kumashure uye kudzokorora kwemakore gumi nematanhatu. Iwe unogona kugadzirisa nekuisa tauro kana padhi pasi uye uchiita izvi pamabvi ako.
Reps / Sets / Duration:
16 Reps
3 - Zvikwata Zvitanho
Sei:
Mira nechekudzokera kumatanho uye squat kusvikira mushure wako wakangobata chete danho rechipiri (kana sepasi sezvaunokwanisa) kwema16 zvakare.
Reps / Sets / Duration:
16 Reps
4 - Matanho Ups
Sei:
Isa rutsoka rworudyi padanho rechipiri re staircase (kana kuti pasi, kana ichinzwa yakanyanya kukwirira kwauri), tora uremu kune chitsitsinho uye uise muchitsitsinho kuti uuye padanho. Dzokera shure uye dzokorora kwema16 kunodzoka rimwe nerimwe.
Reps / Sets / Duration:
16 Reps
5 - Zvikwata Zvitanho
How To:
Mira nechekudzokera kumatanho uye squat kusvikira mushure wako wakangobata chete danho rechipiri (kana sepasi sezvaunokwanisa) kwema16 zvakare.
Reps / Sets / Duration:
16 Reps
6 - Triceps Dhipfu
How To:
Gara pachitsiko chepamusoro nemaoko ako kunze kwechiuno. Svetera kumaoko uye uchengetedze chiuno chako pedyo nematanho, chengetedza zvidzitiro uye udzike pasi, uchichengetedza mapepa pasi kusvikira zvikwiriso zviri pa 90 degrees. Dzorera zvakare uye dzokorora kwekutanga 16.
Reps / Sets / Duration:
16 Reps
7 - Cardio Dunhu - Staircase Walk
1 miniti:
Famba masitepisi, uende navo maviri panguva imwe
1 miniti:
Famba pasi pamatanho kuti uwanezve
Maminetsi maviri:
Famba masitepisi pane zvishoma, zvishoma nezvishoma
1 miniti:
Famba pasi pamatanho kuti uwanezve
8 - Wakawanda Maitiro Stair Pushups
Sei:
Izvi zvakangoita sematanho emasitirwo awakaita kare, nguva ino chete iwe uchatora maoko ako akareba kupfuura mapepa sezvaunopedzisa 16 pushups, pamabvi kana zvigunwe. Nokutora maoko zvakapararira, iwe unonyatsopikisa mushumba wemapfupa.
Reps / Set / Dur Duration:
16 Reps
9 - Kupatsanura Squats
How To:
Mira anenge 3 kana makumbo makatarisana nematanho uye uise gumbo roruboshwe pane imwe nhanho shure kwako, uchizorora pazvenwe. Kuchengeta uremu muhudyu wepamberi, bendama mabvi uye kuderera mukati maro kusvikira bheji rinopera riri rinenge 90-degree angle. Svetedza mberi kwechitsitsinho kuti umire uye udzokerezve misungo 16 kune rumwe rutivi.
Reps / Sets / Duration:
16 Reps
10 - Kutengesa Zvikwata Zvokutora
How To:
Nguva ino ye squats yako, iwe unofambisa pasi sezvaunogona, uchibata danho kana uchikwanisa. Bata iyo nzvimbo uye zvishoma nezvishoma kuputira uye pasi, kungoenda hafu kusvika kumusoro, kwedzidzo 16.
Reps / Sets / Duration:
16 reps
11 - Triceps Dhipfu
How To:
Nokuda kweizvi nhatu dze triceps chidimbu, edza kuita chimwe chinhu chakasiyana. Bvisa tsoka yako mberi kana kutosimudza rutsoka rumwe pane imwe nguva uchikotama zvidzitiro mu triceps dips. Chaizvoizvo nharo dzako.
Reps / Sets / Duration:
16 Reps
12 - Cardio Dunhu
1 miniti:
Famba masitepisi, uende navo maviri panguva imwe
1 miniti:
Simhanya masitepiti nekukurumidza sezvaungagona
Maminetsi maviri:
Famba pasi pamatanho uye wobva wadzoka zvakare pane zvishoma, zvishoma nezvishoma
1 miniti:
Simhanya masitepiti nekukurumidza sezvaungagona
Maminetsi maviri:
Famba pasi pamatanho uye wobva wadzoka zvakare pane zvishoma, zvishoma nezvishoma