Izvi zvinotarisa pakusimbisa iyo nheyo nematambudziko anoshandiswa achitarisa rectus abdominis, zvinyorwa, zvipembenene zvebdominis, uye nechezasi kumashure. Iko kushandura muviri kunoshandura muviri wose nekutarisa kumashure nehudyu. Ita basa iri mushure mekugara iwe cardio workout kana kuti iwe pachako kune chinetso, asi uchizorora, kubasa.
Precautions
Ona chiremba wako usati waedza kuita basa iri kana uine kukuvara, zvirwere kana zvimwe zviitiko uye uchinje chero basa ripi rinokonzera kurwadziwa kana kusagadzikana.
Zvishandiso Zvinodiwa
Bhokisi rekuvhima, mishonga bhora, boka rinopikisa uye chikwata.
How To
- Zvichidzivirirwa ne-cardio chiedza kana kuti ita basa iri mushure mekugara kwako kwema cardio workout
- Pedzisa basa rimwe nerimwe sekuratidzwa, kushandura kana zvichidiwa
- Ita basa iri chiitiko 2-3 nguva pavhiki nezuva rokuzorora mukati
1 - Shiri Imbwa
Tanga pamaoko nemabvi. Itai kuti isab uye musimudze ruoko rworudyi uye rutsoka rworuboshwe kusvikira muchiyero nemuviri, kubata muchengeti wako uye kuchengeta torsi yakasimba. Dzokera shure uye dzokorora neruoko rworuboshwe uye gumbo rorudyi.
Dzokorora 2 sezvikamu gumi zvezvegumi gumi nemaviri zvakasvibirira, zvinyorwa zvisingashanduki (rimwe rep rinosanganisira zvose zviri kurudyi uye kuruboshwe mativi).
2 - Meded Ball Rotations pane Ball
Nhema nebhokisi pasi pemapfudzi, mutsipa, uye musoro, zviuno zvakasimudzwa mubhiriji, uye tora zvombo zvakananga pamusoro pebhokisi rine chiremera chemafuta kana mishonga bhora. Simbisa wako uye tenderera kuruboshwe rwako kuruboshwe sezvaunogona, uchibvumira zviuno nemakumbo kuti zvifambe zvakasununguka nekufamba. Shandura mushure mako uye enda kune rumwe rutivi rwemaseri maviri e-reps 12 kune rumwe rutivi (rimwe rep rinosanganisira zvose kurudyi uye kuruboshwe kumativi).
3 - Side Bridge
Nhema pamakona ako akaenzana nechemberi, tsoka, uye zviuno zvakasungwa pamusoro peumwe.
Kubata torsi yakasimba, zvishoma nezvishoma zvibvumirane neA abs uye simudza mahudyu kubva pasi (usanyura mufudzi). Pasi uye dzokorora. Kuti uchinje, chengeta mabvi akadzikamisa kana kutora tsoka kune yakawanda pane kuiswa. Iwe unogonawo kuisa rimwe ibvi pasi kuti rive nerutsigiro rwakanyanya.
Dzokorora 2 sezvikamu gumi zvemashure gumi kune rumwe rutivi.
4 - Akagara Torso Twist
Gara uchibata mishonga bhora nemabvi akarembera uye urerekere zvishoma, torso yakarurama. Sungairira kurudyi, chengetedza kub uye tora mishonga ibhola pasi. Dzokera kunzvimbo uye tenderera kuruboshwe.
Dzokorora, kushandura mativi maviri ezvikamu gumi zvepamusoro (imwe rep iri kurudyi uye kuruboshwe).
5 - Plank
Ita zvigaro zvepamberi patsika uye shingairira kusvika panzvimbo yakadzika-mushure pamagunwe, kuvhara mahudyu pasi kuitira kuti mutumbi uri munzira yakarurama kubva pamusoro kuenda kune zvitsitsinho.
Gara kwemaminitsi makumi matatu kusvika ku60, pasi uye dzokorora. Kuti uchinje tora rimwe kana mabvi maviri pasi.
6 - Woodchops
Isai chigumo chimwe chechikwata chinopikisa kune chimwe chakasimba pedyo nepasi, bata bhan mumaoko ose maviri uye utange munzvimbo yakamira, inotarisana neboka. Kuchengeta mavoko zvakananga, kutenderera muviri kune rumwe rutivi uye kuputira maoko nemaoko, kuchinja mahudyu nemabviwo zvakare, kubvumirana nezvibvumirano.
Dzokorora 2 sezvikamu gumi zvegumi gumi nembiri pamativi ose.
7 - Bhora
Khenekera pamberi pebhola uye isa maoko ako pabhora parallel kune mumwe. Bvisa bhora kunze kuchengetedza zviuno zvakasununguka uye kumashure zvakananga. Tambanudza kunze kusvikira iwe uchinzwa kusabhadhara kusabatanidzwa (usapindira kana kushungurudza kumashure) uye svetera mubhola kuti udzoke zvakare.
Dzokorora 2 sezvikamu gumi zvekare.
8 - Hamstring Stretch
Kubva panzvimbo yakamira, tora rutsoka rworuboshwe pamberi pako, rutsoka rwakatsinhanisa uye ruchibva muhudyu, uchideredza torsi kusvikira iwe uchinzwa wakatambanudzwa mumusasa wekunze. Chengetedza mushure mutsvuku uye ubatisise kwemaminitsi 15-30, uchidzokorora pamakumbo akanaka.
9 - Quad Stretch
Batisera pamadziro kuti uenzanise kana zvichidiwa uye ufukidze bhegi roruboshwe, kutora chitsitsinho kusvika kuma glutes. Bata petsoka neruoko rwako rworuboshwe, uchidzinga bvi rinotarisana nechomukati uye uchinzwa wakatarira mberi kwegumbo. Tora maminitsi makumi maviri nemasere uye dzokera kune rumwe rutivi.
10 - Akabatana
Tora ruoko rworudyi rwakananga mubhokisi rako uye chengeta ruoko rwako rworuboshwe rwakakomberedza muromo wako, zvinyorove uchidonha paruoko rworudyi kuti uwedzere kutambanudza mufudzi. Bata maminitsi 15 kusvika ku 30 uye shandura mativi.
11 - Hip Yechifananidzo 4 Taura
Muchinjikwa rutsoka rworuboshwe pamusoro pebvi rorudyi. Isai maoko mushure kwebandauko rorudyi uye munyoro musvitse gumbo muchiri kwamuri, kuchengetedza muviri wakadzikama wakasununguka. Gara kwemaminitsi 15-30 uye shandura mativi.
12 - Pigeon Tambanudza
Tanga pamaoko nemabvi uye uuye nebheji roruboshwe mukati, uchizorora pasi pasi pakati pamaoko ako (unofanira kunge uri kunze kwebvi). Ruramisa gumbo rakarurama kunze kwako uye, kana uchikwanisa, benderera mberi uye wozorora zvigaro pasi.
13 - Knee Drops
Uyai namabvi uye muapfugure kusvika kumadhora 90, anopenya parutivi kusvika pasi uye maoko kusvika kumativi. Shingairira the abs uye shandurai torsi kuti muderedze makumbo kurudyi, muvaburutsire pasi. Chengetedza kuruboshwe kuruboshwe pasi pasi uye usunungure chero kukanganisa mumuno wako uye kumashure. Tora kutambanudza kwemafuro mashanu, taurira mabvi kumashure uye udzoke kune rumwe rutivi.
14 - Spine Twist
Kuvata pasi, famba rutsoka rworudyi kumabvi ari kuruboshwe. Uchishandisa ruoko rwako rworuboshwe, zvinyoronyoro zvigodha mabvi ako kurudyi pasi, uchinamatira musana wako uye uchengete ruoko rwako rworuboshwe zvakananga kunze, zviuno nemapfudzi pasi. Bata maminitsi 15 kusvika ku 30 uye shandura mativi.
15 - Chikamu Chechidiki Chechidiki
Tanga pamaoko ako nemabvi uye ugare kumashure zvitsitsinho, uchifamba maoko mberi uye uchitambanudza maoko kunze. Iwe unogona kutora mabvi akafara kana izvi zviri nyore. Sora chiso chako pasi uye famba maoko maoko masendimita mashoma kusvika kurudyi, uchinzwa kutambanudza rutivi rworuboshwe. Tora humwe hufema husati hwasati watanga kufamba mavoko kune kurudyi.