Izvi zvisingabatsiri , zvakanyanya-kupedza basa ndezvomukatikati / zvakanyanyisa kudzidzira kutsvaga basa rakasimba rakaoma pamwoyo, asi zviri nyore pazvibatanidza. Uyu ndiwo maitiro ekufambisa-famba, achikutora iwe mumakwikwi ekufambisa kwema cardio, imwe neimwe inoitwa kweminiti imwe chete ine zvishoma kana kuti pasina zororo pakati pekuita.
Precautions
Onai doc yako kana uine kukuvara kana zvirwere.
How To
- Pedzisa zvose zvidzidzo, pane imwe mushure mekune zvishoma kana kuti musina zororo pakuratidzira maitiro (kunze kwekuti iwe uchida!)
- Ita zvose zvidzidzo zvekugadzirira kwemaminitsi gumi nemaviri kana kuti kupfuura nepakati yedunhu maviri kana kupfuura pane nguva yekushanda.
- Shandura maererano nehutano hwako
- Gara pakati peNhanho 5 uye Nhamba 8-9 paChirati Chakujekesa Chinoonekwa
Dziisa
Kushamwaridzana kwemaminitsi maviri kana kupfuura nemoto weColdio, zvakadai sedanho rinogunzva (sekuratidzwa). Zvechokwadi shandisa maoko ako kuti utange mwoyo wako uende. Kana iwe uine nguva yekugara uchitonhora, shandisa!
Chikamu Chengetai Nemhepo yeArmsmill
Simira nemakumbo zvakadzika, zvombo zvakananga kumativi uye zvichienderana nepamusoro. Bhota bheji rakarurama mudivi rerutivi uye uise ruoko rworuboshwe kuruboshwe. Dzokorora kune rumwe rutivi, kukanganisa kubva kune rumwe rutivi uye kuunza ruoko rwakatarisana netsoka. Ikukurumidza iwe kuenda uye wezasi iwe wakanyarara, zvakanyanya. Dzokorora kweminiti 1.
Knee Anokwira neMed Ball
Tora mushonga wekuyera bhora kana kuyerwa zvakananga kumusoro. Simudza mabvi akakodzera kusvika pachiuno paunenge uchiunza maoko, uchibata kuremera kumabvi. Dzokera kunotanga uye dzokorora kuruboshwe. Dzimwe mabvi uye dzokorora kweminiti imwe.
Kutanga Kick Ne Squat
Mira namakumbo pamwechete. Uya nemabvi akakodzera uye uwedzere gumbo pamberi kutsvaga (usavhara mabvi!) Pasira pasi mujasi rakaderera (mabvi shure kwezvigunwe) uye wobva warova nejoko roruboshwe. Dzokorora (kurudyi kukanganisa, squat, kuruboshwe kukamba) kweminiti 1.
Diagonal Knee Smash
Shandura uremu hwako rutsoka uye utore rutsoka rworuboshwe kune rumwe rutivi, zvigunwe zvishoma zvishoma pasi uye zvigaro zvakasimudzwa uye kurudyi rwemuviri. Uya nemabvi ari kuruboshwe uye mhiri kwomuviri paunounza maoko pasi uye kurutivi rworuboshwe uine twendo. Tora rutsoka rworuboshwe pasi, uchinge uri pasi uye uenderere mberi nemabvi ekusimudza uye ruoko uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge wapedza. Dzokorora kune rumwe rutivi kweminiti imwe.
Rutivi Rutivi Lunge Punch
Tanga uri mumire uye uende kurudyi, udzoke rutsoka rworuboshwe udzoke shure uye ugofugama bhegi rakarurama mumumvuri apo uchirova neruoko rworuboshwe. Ita rutsoka rworuboshwe kumashure kuti utange uye unodzokorora kune rumwe rutivi, kumapapu kusvika kuruboshwe uye kuvhara nerudyi. Shanya nekukurumidza sezvaunokwanisa kana uchichengeta fomu yakanaka nekudzokorora, kushandura mativi kweminiti imwe.
Knee Simudza Nechiri Kick
Shandura uremu kuruboshwe rworudyi uye utore ruoko rworuboshwe rwakananga. Uya nemabvi ari kuruboshwe kusvika pachibato paunotora kuruboshwe rworuboshwe uchienda kumabvi, uchivhara chiuno. Pasi petsoka, shandura uremu hwako kuruboshwe rwunobata uye uende kune rumwe rutivi nerutsoka rworudyi. Dzorerai mabvi kusimudza, kurutivi rwekukanda kweminiti imwe chete uye shandura kune rimwe divi uye dzokorora chinhu chimwechete kweminiti imwe.
Pambera Kick neAll Lunge
Uya nemabvi akakodzera uye uwedzere gumbo muchikwata chekusimudza mushure mutsva pasina kuvhara kana kutengesa mabvi. Dzosera gumbo uye, uchengetedze muganhu wako wekurudyi, pakarepo utorera gumbo rorudyi kumashure kwako mushure mekunge uchibata pasi nepamwe. Dzorerai kukanda uye pasi pechipfuuriro mutevedzeri weminiti imwe uye dzokorora kurongeka kune rumwe rutivi kweminiti imwe.
Endai Munzvimbo
Shandisa izvi sekunonoka pasi kana shanduko yekudzokorora dunhu rose.
Mira pano nokuda kwekugadzirisa kwemaminitsi gumi nemaviri kana kuti kudzokorora dunhu rimwe chete kana kupfuura pane nguva refu yekuita basa.