March Maduku ari pedyo pano! Sezvo vamakwikwi venyu vekukolishi vaunakunda vachikwira kumatare kuti varwise nzira yavo kuenda kuChitatu yeChina, wadii kutevera mutungamiri wavo uye udzokere kushanda kwako nguva dzose mubhasikiti-yakafuridzirwa chirwere chekuita? Zvinotora mitambo yakakomba kuti inomira uye ichidzika pasi pedare, kutema, kutumbuka uye kupfura kuburikidza nemaminitsi makumi mana emakwikwi makuru, uye vatambi vebhasikiti zvechokwadi vane miviri yokuratidza. Ita zvishoma zvekukwikwidzana motokari uye uzvidzivirire pachako kuti upedze iyi yakakwirira-yakasimba March Madness workout
Zvamuchada: Imba yekunze-basketball uye imwe nzvimbo. Kana uchikwanisa, shandisa dare rebhasikiti chaiyo (nzvimbo dzakawanda dzepaki dzinova nadzo) kuti zviite izvi. Dare richakupa rusununguko rwokumhanya nekufamba-famba nyore nyore.
Tsananguro Pamusoro Pekushongedzwa Kwemhepo : Kana iwe uchiita basa iri kunze , kunyanya kana ukazviita musi wekutanga wekushisa wegore, ziva kuti muviri wako haugone kushandiswa kuitisa mukupisa. Chengetedza mvura newe, uye funga zvakananga kana iwe uchida kuwedzera ne electrolytes mushure mekushanda kwako. Kana chikamu chako chiri refu uye chakasimba, kana iwe ukasuruvara zvikuru kana kana mhepo yakanyanyisa inopisa, zvakakosha kugadzirisa chikafu chemishonga yakanaka yekugadzirisa mushure mokunge iwe uchitevedza.
1 - Warmup
Iwe usati wapinda mune nyama yechirongwa ichi, svetura nezvinoitwa zvinotevera:
- Jogpoteredze dare : Jog anotenderera kuruvanze kweminiti imwe mune imwe nzira, ipapo tendeuka uye uchinge uchinge uende kune imwe nzvimbo.
- Dare repamusoro rinoputika : Shingairira pasi dare uye dzoka zvakare nekukurumidza sezvaungagona. Zorora masvondo gumi uye dzokorora kaviri dzimwe nguva.
- Bhiza rakakwana rakazara : Tanga pazheyo yekutanga uye shingairira kumusasa wekukanda wakasununguka uri pedyo. Dzokera kumashure ekutanga, tendeuka uende kune imwe hafu yedare uye udzoke zvakare. Zvadaro uchinge waenda kumusasa wakasununguka wakasununguka uye kumashure, ipapo dare rakazara uye kumashure. Iyi nhete dzakakwana ibhiza rimwechete. Zorora imwe miniti, wozodzokorora kaviri dzimwe nguva.
Zvose zvinotonhora zvinofanira kutora anenge maminitsi masere, zvichida kwechinguva chiduku kana ukasarudza iwe unoda kuzorora zvakanyanya. Kana iwe usingakwanisi kuwana dare rebhasikiti, ingoshandisa nzvimbo yaunayo uye uende munzvimbo yako, uzvigadzirire kwemaawa mashoma makumi maviri nemasere pamapiritsi nemaminitsi makumi mana nemabhiza.
Kuti uite basa rakakwana, pedza basa rimwe nerimwe sekuratidzwa kwemaminitsi makumi mashanu, kuteverwa nemasekondi gumi musati watanga kuenda kune rimwe rinotevera. Mushure mokunge maitiro masere mashoma apera, zorora kwemaminitsi maviri kusvika maviri. Ita dunhu rechisere rokutenderera kanhi kwemaawa makumi mana emasangano ekufambisa-iwe wave wakashanda chero bedzi iwe unofarira vatambi vema basketball!
2 - Lay-Up Skips
Tanga mumutambo, kutengesa, tsoka dzechiuno-kure kure, chikamu chimwe pamberi peimwe. Tora basketball mumaoko ose maviri pane imwe hip. Muchikwata chine simba, tora mabvi ako kumashure mberi uye zvichikwira sezvaunofambisa bhora remufambiro wako, fambisa mumhepo mune simba rekusimudzira kufamba apo iwe unosvika bhora mumhepo pamusoro pemusoro wako.
Nyika zvishoma, mabvi zvishoma zvishoma, panzvimbo yawakatanga. Nenguva iyo ita chimwe chikwata kune rumwe rutivi. Iwe unogona kunge usina kukwanisa kutema rutsoka rwako pasi, kunyanya kuisa pfungwa pabasa rako pamakumbo ako
Ita ruchienda kune rumwe rutivi rwemaminitsi 50 akazara. Iwe uchaita rwizi rwechipiri kune rumwe rutivi rwechipiri rwechipiri.
3 - Chikamu Mashizha neBlue Taps
Shandisa pende yebhokisi risina kukanda pabato rebhasikiti kana maviri maviri akaiswa makumbo gumi kuti asarudze nzvimbo yako. Tanga mukati mehara, mabvi akadzikamisa, achizembera shure, basketball mumaoko ako. Shandisa zvishoma nezvishoma kusvika kune kona yakarurama uye usvikire pasi uye upfuure mumuviri wako kuti ubate basketball kumudonzvo, wozodzorera slide uye slide gare gare kuruoko rworuboshwe uye benderera mumuviri wako kuti ubate bhora pasi zvakare. Shandisa nekukurumidza sezvaunogona kare uye mberi, kuchengetedza nheyo yako yakasimba kuti udzivirire pasi yako pasi.
4 - Squat Mufananidzo Eights
Squat yakaderera, chiuno chidzoka, kuremera kwako muzvitsitsinho zvako. Tora basketball mumaoko ose maviri pakati pemakumbo ako, maoko akazara zvakanyanya. Rega kuenda noruoko rumwe uye uhuwane nayo shure kwako apo iwe unopfuudza bhora kumashure pakati pemakumbo ako kune ruoko rwako rwakamirira. Bata neruoko shure kwako uye uise bhora kumativi ako uye udzoke kumativi, nguva ino inosvika kuruoko rwako rwakatarisana shure kwako kuti utore bhora. Ramba uchipfuura bhora uchitenderera uye pakati pemakumbo ako mumufananidzo-masere ekugadzirisa sezvo iwe uchichengetedza pasi shoma. Yeuka kuchengeta nheyo yako yakasimba-sezvaunosendamira mberi uye kumashure uye kurutivi rumwe, yako abs ichawana basa rose !
Darika bhora mune rumwe rutivi rwemaawa makumi mashanu. Iwe uchashandura mazano uye unoipfuura nenzira yakasiyana panguva yechipiri dunhu.
5 - Mvura Isingachinji Inotengesa
Tanga pane nzvimbo yakakwirira yepushup nemaoko ako ari pamusoro pebhasikiti. Ita chinangwa chako uye uchengete chiuno chako pasi. Dhonza rimwe ramavi kumucheto mako, uchibata bhora retsoka dzako pasi. Muchikwata chimwe chete, chengetedza kuburikidza nemichindwe yako uye uise makumbo ako mumhepo, uchinje chimiro chetsoka dzako, naizvozvo gumbo rako rakakotama rinowedzera shure kwako uye gumbo rako rakarurama rakagadzirirwa kusvika kubhokisi rako. Ramba uchinge uchinge uchinge uchinge uchinge uchinge uchinge wakagona.
Kana kuifamba makomo paunenge uchienzanisa pabhora kwakaoma zvikuru, tora bhora uite nemaoko ako pasi.
6 - Pakati pemigwagwa yemakumbo
Mira yakakwirira, uchibata basketball kumusoro kwepamusoro wako, maoko akawedzerwa. Tora danho rakakura mberi nerutsoka rumwe ugofugama namabvi ako, kuderedza mabvi ako kumashure kusvika pasi. Sezvaunoita saizvozvo, svetedza torsi yako zvishoma mberi uye uise bhora pasi, uchiipfuura pasi pebvi rako rakatangira.
Dhinda nechemberi chemberi uye dzokera kumire, kusimudza bhora kumashure pamusoro pemusoro wako. Dzokorora chiito kune rumwe rutivi, uye ramba uchienderera mberi nemapapu ekutenderera mberi kwemaminitsi 50 akazara.
7 - Spider Squat
Isai makumbo ako zvakapeteredzana kupfuura kureba kwemafudzi, zvigunwe zvako zvakanyangarika zvishoma. Shingira pasi uye uise bhakketi pakati pemakumbo ako pasi. Tarisa fomu yako kuti uone kuti uremu hwako huri pane zvitsitsinho zvako, zviuno zvako zvinodzvinyirirwa uye mabvi ako akabatanidzwa (asi kwete pamberi) zvigunwe zvako. Kubva pane chinzvimbo ichi, svika kune rumwe rutivi shure kwako uye uise bhasikiti, ndokusvika kune rumwe rutivi shure kwako kuti uise bhora. Dzokera ruoko rwako rwekutanga shure kwako kuti ubate bhora, rinotevera neruoko rwako rwakasiyana. Iko kumashure kwekudzokera kumashure kwemberi-mberi mberi kwepombi-mberi mberi kombiti inofanirwa kupfuurira inofambira mberi nekukurumidza sezvaungagona kwemakore makumi mashanu akazara paunenge uchichengetedza pasi shoma.
Bonus points! Edza kuvhara bhora pane kungozviisa panzvimbo.
8 - High Plank
Zvigadzirire uri panzvimbo yakakwirira yepushup nemaoko ako pamusoro pebhasikiti. Isai makumbo ako zvakakura kuti ugadzikane zvikuru. Simbisa nheyo yako uye ubatisise plandi kuti igare yakakwana kwemaminitsi makumi mashanu.
9 - Oblique Twists
Pedzisa dunhu nekushanda zvinyorwa zvako. Gara pasi, mabvi ako akakotama, zvitsitsinho zvakabata pasi uye urerekere zvishoma kuti uite nzvimbo ye "V" nemuviri wako uye mahudyu. Tora basketball mumaoko ako pamberi pebhomba yako. Nekamuri rako rakaoma, shandura rutsigiro rwako kune rumwe rutivi, kuisa bhora pasi kunze kwechiuno chako, zvino tenderera mberi kusvika kune rumwe rutivi, uchipeta bhora pasi zvakare. Rambai muchidimbu-kumativi-shanduka kwemashure makumi mashanu masere.
Mushure mekunge mazadza oblique twist, zorora kwemaviri kusvika kumaminitsi maviri, zvino ita danho katatuzve. Yeuka kushandura mapepa paunenge uchiita chikwata ichi uye chikwata chechikwata chinokwana 8s.