Kana iwe uchida kubatana-kubatana, kwakaderera kubata muviri, izvi zvakakosha kune anotanga kana pakati pomutambo. Uyu ndiwo maitiro ekufambisa muviri, izvo zvinoreva kuti iwe ugoita 10 zvizere muviri muviri cardio mumutsara, imwe pashure peimwe kwenguva yakati.
Pamusoro pemigumisiro yakawanda, edza kusazorora pakudzidzira kunze kwekuti iwe unonyatsoda kuputsa. Kana zvisina kudaro, famba nokukurumidza kubva pakurovedza muviri kusvika pakuita zvekudzidzira kuitira kuti mwoyo wako uwedzere kuwedzera uye kupisa makoriri akawanda.
Ona chiremba wako kana uine kukuvara kana zvirwere.
Iwe unoda mushonga bhora-tinokurudzira kuti ushandise pakati pe 3 pounds uye 10 pounds, zvichienderana nehutano hwako hwehutano. Iwe unogona kuedza kuedza nemuitiro umwe neumwe kuti uwane mutoro unorema kwauri. Iwe unogonawo kuchinja mutoro kana iwe usina mushonga wemupira. Inzwa wakasununguka kushandisa zvisikwa zvakasiyana siyana zvezviito zvakasiyana-siyana.
Ita zvose zvidzidzo imwe pashure peimwe nezvishoma kana kusazorora kwepakati pakati pezvidzidzo. Dzoza 1 dunhu remukati mutsva, maminitsi gumi ekugadzira muviri kana kuita sedhisi dzakawanda sezvaunoda kwenguva yakareba, kunyanya kushanda. Shandura maererano nehutano hwako hwepamusoro uye chengetedza zvidzidzo zvinokonzera kurwadziwa kana kusagadzikana. Chengetedza simba rako uye gara pakati pezinga 5 uye nhamba 8-9 pane iyi inozivikanwa yechati chechati .
1 - Step Touches
Tanga nechisvini ichi chakanaka chekudziya-kutama, kutora danho guru kune kurudyi, kusimudza maoko uye kumusoro. Denderedzera zvidzo shure kana iwe uchingobata zvigunwe zvakasara kuruboshwe rworudyi.
Ikozvino tanga uchienda kuruboshwe, uchitenderera maoko kumusoro uye unobata zvigunwe zvakarurama pedyo nerutsoka rworuboshwe.
Rambai kwemaminitsi 1-2, zvishoma nezvishoma kufamba nekukurumidza sezvo muviri wako unodziya.
2 - Chikamu-ku-Chikamu Mhepo
Simira nemakumbo zvakadzika, zvombo zvakananga kumativi uye zvichienderana nepamusoro. Enda kune rumwe rutivi rwakananga kuruboshwe, uchikotama pamabvi apo iwe unotenderera ruoko rworuboshwe kuenda kune rumwe rutivi.
Dzokorora kune rumwe rutivi, kukanganisa kubva kune rumwe rutivi uye uchiunza ruoko rwakatarisana kune rumwe rutivi.
Dzokorora kwemaminiti 1, uchifamba nekukurumidza sezvaungagona.
3 - Med Ball Circle Squats
Tanga kubata bhora med (3-5 lbs) pedyo nechokurudyi. Enda kuruboshwe uchienda kune squat apo iwe unotenderera bhora kumusoro, uchipedza uri kuruboshwe rwako.
Dzokera shure, udzokerere uremu kudzokera kumusana wakarurama uye dzokorora kwemaminitsi makumi matatu kumativi ose.
4 - Nzira Yakarurama Yakananga neMed Ball
Bata bhora med (3-10 lbs) uye udzoke shure nerutsoka rworudyi mumuromo wemakumbo akarurama paunenge uchidzora bhora pamusoro.
Kika rutsoka rworudyi paunenge uchiunza med ball pasi kune netsoka (zvakanaka kana iwe usingagoni kuibata).
Itai kuti mutsipa udzoke muimba apo iwe uchisimudza bhora uye dzokorora kwemaminitsi makumi matatu kumativi ose.
5 - Med Ball Ballchops
Bata bhora yemamadhi (3-10 pounds) uye uende kune kurudyi, uchirapa mishonga ibhola kurudyi kurusvingo rworudyi.
Dzokera shure uye uise bhora diagonally kumativi ose mumuviri uye kumusoro.
Dzokorora kwemaminitsi makumi matatu kumativi ose.
6 - Med Ball Knee Lifts
Bata bhora bhora Bor uremu yakananga kumusoro. Simudza mabvi akakodzera kusvika pachiuno paunenge uchiunza maoko, uchibata kuremera kumabvi. Dzokera kunotanga uye dzokorora kuruboshwe.
Dzimwe mabvi uye dzokorora kweminiti imwe.
7 - Med Ball Squat uye Tsunga
Bata mushonga bhora (3-10 pounds) uye udzike mu squat, uchitora bhora rinotarira pasi, kana uchikwanisa. Simuka uye ufeze bhora kumusoro, uwedzere kutuka kana uchida.
Pasi uye dzokorora kweminiti imwe.
8 - Kutanga Kick With Lunge
Tora rutsoka rworudyi ruchidzokera kumashure, uchienda zvakadzika sezvaunokwanisa kana kusvika unogona kubata pasi nechokurudyi.
Dzorerai gumbo rorudyi zvakare uye mugozochera negiyo imwe chete.
Dzokorora kwemaminitsi makumi matatu kumativi ose.
9 - Speed Skaters
Kuchengeta zvigetsi zvishoma (kusarudza), tora danho guru kana kuruka kurudyi, kutora rutsoka rworuboshwe shure kwako uye uremu kune rutsoka.
Ita kune rumwe rutivi, ikozvino uchitora gumbo rorudyi shure kwako uye uremu kune rutsoka.
Dzokorora kweminiti 1.
10 - Squat Kicks
Bata maoko kumusoro kuti uchengete chiso chako uye uite pasi zvakaderera sezvaunogona, kana kusvika mahudyu akafanana nechomukati.
Sezvaunomira, uya nemabvi akakodzera kumusoro uye uise chikwata kunze, asi usapinda kugadzirisa mabvi.
Squat uye kukanda kune rumwe rutivi, kudzokorora kweminiti imwe.