Kana zvasvika pakuita zvekuita, kune nzira dzakawanda dzekugadzirisa iyo kuti inogona kuvhiringidza paunotanga kuisa chirongwa chekuita basa.
Kana iwe uchifunga nezvesarudzo , zvinokurudzira iwe kuti uite cardio kwemazuva mashanu pavhiki, simba rinodzidzisa mapoka ako emasumbu kanenge kaviri pavhiki, uye kutarisa mushure mekuita basa rimwe nerimwe, zvinoratidzika seunoda maawa masikati kuti uzvikwanise zvose in .
Nepo kune nzira dzakasiyana-siyana dzekutenderera nyaya iyi, yaunogona kunge usina kufunga kuti iri kushanda kaviri pazuva. Kunyange zvazvo isiri chinhu chaunoda kuita kwenguva refu, kushanda kwemazuva maviri kwezuva kunobatsira zvakasiyana-siyana.
Iwe unogona kukodzera mune zvose zvaunoshanda, uwane kaviri yekutsvaira , kupisa makirogiramu akawanda, uye zvichida kungofambisa kuburikidza nokuoma kwakakosha kwekurasikirwa kwetaiti .
Kubatsira uye Kukanganisika kweZviri-A-Day Workouts
Muchikamu chake, " Pros and Cons of Working Out Twice Rimwe ," nyanzvi Laura Williams anotaura nezvezvinobatsira zvakananga: Iwe uri kushanda zvakanyanya, izvo zvinoreva iwe uri kupisa makoriri uye unodzivirira muviri wako kubva pane zvinhu zvakadai sehosha yemwoyo uye kuneta.
Chimwe chikomborero ndechokuti iwe unogona kuwedzera kushanda kwako. Nokuparadzanisa mabasa ako, iwe unogona kuwedzera huwandu hwekudzidzisa, izvo zvinoreva kuti unokwanisa kuzadzisa zvinangwa zvako nekukurumidza.
Izvozvo zvingava zvakanaka kune mutambi kana mumwe munhu anokwikwidzana, asi rudzi urwu rwekurovedza harisi kungobatsira chete.
Kudzidzira nguva dzose kunogona kuita izvi nenzira yakasiyana-siyana, kukupa mamwe maitiro ekushanda kwako.
Kubatsira
Mhemberero shomanana yekurovedza muviri yakaratidzwa kuva yakakosha, kana zvisakadaro, kupfuura imwe nguva yakareba yekudzidzira. Kwete izvozvo bedzi, apo iwe unoshanda kaviri pazuva unowanikwa kaviri kupera, maekoriro aunopisa mushure mekubata kwako muviri sezvo muviri wako unoshanda kukudzosa kudzoka kwako kunotora maitiro.
Zvimwe zvinobatsira zvinosanganisira:
- Kuwedzera nguva yekurovedza - Nguva yakawanda yaunopedza kushanda, iyo yakawedzera makoriri iwe unopisa zvachose uye, kana chinangwa chako kushaya uremu , ndiko kukubatsira kwako.
- Iwe unogona kukodzera mune mamwe maitiro ekurovedza - Pane nzira dzakawanda dzekugadzira matambo maviri-a-zuva, sezvamuchaona pasi apa, asi rimwe ruzivo runoita maitiro akasiyana-siyana ekudzidzira zuva rose. Iwe unogona kuita cardio mangwanani uye mushure mekudzidzisa simba mushure mezuva, somuenzaniso.
- Kurasikirwa neavo mapepa mashomanana ekupedzisira - Kunyange zvazvo maviri-a-mazuva angave asina chimwe chinhu chaunoda kuita nguva dzose, anogona kuva akanaka kwemavhiki mashomanana kuti akubatsire kurasikirwa nemapirundi mashoma ekupedzisira akaoma.
- Kuita simba rakawanda - Dzimwe nguva, masikati kana manheru masangano ekugadzirisa, ingava cardio, simba, kana kushanduka kwezvinhu, zvinogona kusimbisa simba rako kana iwe uri kuratidza kupera kwezuva.
Kutadza
Zvechokwadi, maviri-a-zuva kushanda kune zvimwe zvipingamupinyi zvichienderana nekushanda kwako kwaunoita uye kuti uri kushanda zvakaoma sei. Vamwe chete kuchengeta mupfungwa kunosanganisira:
- Kudzora - Kana ukaita zvakanyanya kukuraira kanopfuura kamwe kamwe pazuva, unoisa pangozi kudarika , kutyisa , uye kunyange kukuvara.
- Kuneta - Vazhinji vedu vane imwe circadian rhythm, kunzwa kunzwa nesimba mune dzimwe nzvimbo dzezuva kupfuura vamwe. Kana uri kuedza kuita zvidzidzo zvekuwedzera, ungawana zvakaoma kusimudza simba mushure mekunge watanga kushanda kamwe chete.
- I sweat factor - Zvichienderana nezvamunoita, maviri-a-zuva kushanda kunosanganisira kuchinja kuve zvipfeko zvekushanda, kupisa, kushanda, kunonoka, kuputika, nezvimwe. Izvo zvingava zvakawanda kuti uone kaviri pazuva.
- Kuwedzera kwekudya - Zvechokwadi, chimwe chinhu chinogona kuitika kana iwe unoshanda zvakanyanya ndechokuti iwe ungada kudya zvakawanda. Muviri wako unoda mafuta kune zvose zvinoshandiswa, asi iwe ungada kuisa maziso pazvokudya zvako paunowedzera kuwedzera nguva.
Mazano Okuita Basa Rakanaka
Iko chaiyo yekiyo yekuchengeteka, inobudirira kwemazuva maviri neukushanda, ndeyekutanga, maitiro ekushanda kwaunosarudza uye, wechipiri, kuve nechokwadi kuti une mamwe mazuva ekudzoka mukati imomo kubvumira muviri wako kuzorora, kuporesa, nekukura zvakasimba.
- Edza kunyanya kushanda mukati mambakwedza - Kana uri kuita chimwe chinhu chakaoma, zvakadai sokudzidzisa kwakadzika kwemazuva mashoma , edza kuita basa iroro rokutanga uye kushanda kwakanyanya kudarika mushure mezuva.
- Zvipe iwe nguva yakawanda pakati pekushanda - Zvipe iwe maawa akawanda pakati pekushanda uye iva nechokwadi chokuti unodya zvakanaka kupa muviri wako simba raunoda.
- Shandisa - Humwe nzira yekurwisana nokuneta uye kuchengetedza muviri wako kubviswa ndeyekuti uite kuti unwe mvura yakakwana zuva rese. Kana kushanda kwako kwakanyanya, iwe unogona kunge uchida kuedza zvekunwa zvemitambo kuti uchengetedze ma electrolytes ako akaenzana.
- Tanga nyore - Kana usati wamboita maviri-a-mazuva, ita nyore. Iwe unogona kubatisisa nemagetsi ako emagetsi kana simba rekuita uye wozoita chimwe chinhu chifupi uye chakareruka gare gare muzuva kubvumira muviri wako kuti ushandise kuita zvakawanda.
- Rongedza mazuva ako okuzorora - Hausi iwe unoda kushanda kaviri pazuva kwezuva rimwe nerimwe, izvo zvinopa muviri wako kwete nguva yekuzorora. Edza kuronga zuva rezororo kana kubata kwemazuva maviri pakati pekushanda kwako kwemazuva maviri.
- Tarisa zviratidzo zvauri kutora - Kana iwe uchinzwa wakaneta kana unhu hwako huchiita, izvo zvingava chiratidzo chaunoita zvikuru. Kana zviri izvo, zvipe nguva yakareba kuti utendere muviri wako kuti uwane zvakare.
Mhando dzeZviri-A-Day Workout Plans
Kune nzira dzakasiyana-siyana dzekuparadzanisa kushanda, pane anenge asina kukwana pane zvaunogona kuita. Pasi apa uchawana zvishoma zvingasarudzwa zvekushanda kwemazuva maviri.
Maviri-A-Day Cardio Routine
Iyi ndiyo nzira yekurovedza inowanzoitwa nevaridzi kuti vagadzirire hafu-marathons kana marathons akazara. Vanogona kubuda kuti vanomhanya mangwanani uye vozoita imwe inomhanya mushure mezuva kuti vavake kutsungirira uye mileage.
Kune munhu akawandisa, multiple multiple cardio sessions vane chinangwa chakasiyana. Iwe unogona kungoda kuputsa cardio yako nokuti hauna nguva yekuzara kwemaminitsi 30 kana awa.
Muchiitiko ichocho, iwe ungada kuita zvishoma shoma zvekurovedza muviri, maminitsi gumi kusvika kumakumi maviri katatu pazuva. IAmerican College of Sports Medicine inofunga kuti nzira iyi ye cardio inogona kubatsira kuderedza kuneta uye kusuruvara, zvose pavanokubvumira kuwana zvigaro zve cardio.
Iva nechokwadi chekuti iwe hausi kuita zvishomanana zvekuvhima kwakasimba , sezvo izvozvo zvingaita kuti uwedzere kuderedza uye kukuvara.
Sample Two-A-Day Cardio Workout
Kana iwe uchifamba, shanya kana kuita chimwe chinhu chechidiodio, unogona kungoparadzanisa basa rako muzvikamu zviviri zvakasiyana. Pasi pane imwe nzira yekuti ungaita sei maitiro maviri akasiyana-siyana ediodiodio mune rimwe zuva usingakundi.
- Basa Rokutanga 1 - am - Maminitsi gumi nemashanu: Kufamba kwakasimba kana jog
- Workout 2 - pm - 20 Maminitsi: 2 mativi epasi 10-Minute Low Impact Home Cardio Workout
Maviri-A-Day Strength Training Training
Izvi kazhinji kusarudzwa kwevarimi vemasikirwo kana vatambi vanotarisa kuwedzera simba uye kukura, asi kushandisa nguva dzose kunogonawo kunobatsira kubva mumhando iyi yekudzidzira chero bedzi iwe uchishanda zvakasiyana nemapoka mapoka.
Zvichida nzira iri nyore yekuparadzanisa kushanda kwako ndeyokuita muviri wepamusoro panguva yekudzidzira muviri uye muviri wakaderera mune imwe inotevera. Iwe unogona kuderedza muviri mangwanani nokuti izvozvo zvinowanzowedzera kutengesa kupfuura kumashandira muviri.
Sample Two-A-Day Strength Training Training Plan
Muchirongwa ichi, iwe uchaita kuparadzanisa kushanda kaviri pavhiki uye zuva rimwe chete rokuzorora mukati. Basa rokupedzisira rokugadzirira ibasa rinowanzobatanidza cardio uye simba kuitira kuti une chimwe chakasiyana zvachose pane chimwe chekushanda.
Zvakare, kuita izvi kwevhiki kana maviri kwakanaka, asi iwe haunoda kuidarika pamasikati maviri-a-workouts.
Zuva 1
- Basa rokutanga 1 - ndine simba reMuviri weMasimba uye Simba Rokushanda
- Workout 2 - pm Muviri Wemasimba Masimba uye Simba Rokushanda
Zuva 2
Zororo kana Chiedza Cardio
Zuva 3
Cardio. Zvimwe zvingasarudzwa:
Zuva 4
- Workout 1 - ndiri muBuviri Body Superset Workout
- Workout 2 - masikati Muviri Wakakwirira
Zuva 5
Kudzorera kubasa - Yoga , kutambanudza, kana kuputika
Zuva 6
Cardio uye Strength Circuit Challenge
Zuva 7
Basa rokuzorora kana chiedza
Maviri-A-Day Strength uye Cardio yeFitness uye Weight Loss
Iyi ndiyo inonyanya kugadziriswa chirongwa chemuviri wevanhu anotarisa kuti uremerwe uremu, uwane akakodzera, uye uwedzere simba nekutsungirira usina kuzviisa pasi. Nokuti pane zvakasiyana-siyana zvekushanda, zvimwe zvakasimba uye zvimwe zvishoma, iwe unoshanda pane dzakawanda zvehutano uchibvumira muviri wako kuti uwanezve zuva rimwe nerimwe.
Zuva 1
Workout 1 - High Intensity Cardio
Nokuda kwekutanga kwekudzidzira, iwe uchaita pfupi, zvakanyanya cardio circuit workout. Mushure mekudziya-up, iwe uchaita mhemberero yekudzidzira, imwe pashure peimwe, imwe neimwe kwemaminitsi makumi matatu. Kuzadza rimwe dunhu, kusanganisira kudziya-up, kuchakutora iwe zvishoma kudarika maminitsi gumi.
Iwe unogona kuzadzisa rimwe dunhu rekushanda kwenguva yakareba kana, kana iwe uchida kuita chimwe chinhu chakasiyana, ita chikamu chako chechipiri musati wapedza Workout Two, iyo ndiyo yako yekudzidzira muviri.
Precautions
Ona chiremba wako kana iwe uine mararamiro uye svetuka kana kugadzirisa chero basa ripi zvisinganzwi.
| Nguva / Reps | Dzidzira |
| 5 min | Kushamwaridzana - Kushamwaridzana nekwenyama cardio inoita sekufamba munzvimbo, danho rinobata, kutamba panzvimbo, nezvimwewo. |
| 30 sec | Kupinda kweGomo - Mupuranga, pamaoko uye zvigunwe, ramba makumbo mukati uye kunze nokukurumidza sezvaungagona. |
| 30 sec | Plyo Lunges - Muchitsiko chemakumbo , rimwe gumbo mberi uye rimwe gumbo rinodzoka mumamiriro akasiyana-siyana, richidzika mu squat. Svetuka uye shandura makumbo mumhepo kuti uende kune rumwe rutivi mberi. |
| 30 sec | Nguva Yakasviba - Nemakumbo pamwe chete, shingairira zvakaderera sezvaunokwanisa uye wotumhanya mberi mberi sezvaunogona, kuenderera mberi nemakumbo maviri, mabvi akagadzika. Dzokera shure kutanga uye dzokorora. |
| 30 sec | Froggy Anosvetuka - Squat kusvika pasi, achibata maoko maviri kusvika pasi. Muchikwata chinoputika, svetuka zvakakwirira sezvamunogona, kuvhara zvitsitsinho pamwe chete mumhepo. Gara nemabvi akanyorova uye dzokorora. |
| 30 sec | High Knee Jogs - Jog munzvimbo, achiisa mabvi zvakakwirira sezvaunokwanisa. |
| 30 sec | Jumping Jacks - Kurumidza kubuda tsoka uchifamba-famba maoko. Dzokera zvakare uye dzokorora. |
| 30 sec | Burpees - Squat uye isa maoko ako pasi. Svetura kana kutsika tsoka kumapuranga, ita zvinokurudzira (kusarudza), uye svetuka tsoka dzako zvakare uye umire. |
| 30 sec | Speed Skaters - Leap kuenda kurudyi sezvaunogona, iwe uchidzika kune rutsoka rworudyi uye uchidzungira rutsoka rworuboshwe shure kwako. Isa kuruboshwe, uchiita chinhu chimwe chete uye uenderere mberi. |
| 30 sec | Heel Digs - Tanga nemakumbo pamwe chete uye svetuka, uchitsika kuruoko rworudyi nechemberi kuruboshwe uri pasi pamberi pako. Dzoka zvakare sepamusoro sezvaunokwanisa, shandura tsoka uye pasi pachitsitsinho chakarurama. |
| 30 sec | Kuputika kwepasi - Mupulanditi pamaoko nezvigunwe, svetera mabvi mukati kune kunze kwekona yakarurama. Dzokera shure uye dzokorora kune rimwe divi. |
| 30 sec | Burpee Squats - Mubhokisi, pfugama tsoka mukati mazvo uye umire mubhokisi rakadzika kwazvo, kutora zvombo zvakananga. Usamira zvachose. Isa maoko pasi, svetera tsoka udzoke. |
| Nguva Yese Yokubata Nguva: 10.5 Maminitsi |
Workout 2 -Ukudzidzisa Muviri Wakadzika
Ne cardio yako iri kunze kwenzira (kunze kwekuti iwe uchisarudza kuita cardio circuit sekudziya-kupera kwako kubasa kwako), izvi zvinowanzotarisa pamuviri wepamusoro, zvichipa muviri wepasi kuzorora.
Iyi ndiyo nzira yakarurama iyo iwe uchaita maitiro maviri kana kupfuura kweboka rimwe nerimwe remasumbu, kuita chimwe nechimwe chezvikamu zvitatu zvemashure gumi nemaviri. Izvi zvinokurumidza kuteverwa ne 'Chigunwe' chiito, chigadziro chinogadzirirwa kutarisa boka rimwechete remasumbu risine zororo kuti riwedzere kuwedzera uye koriori kupisa.
Shandisa zvakakwana uremu zvokuti iwe unogona kungopedzisa 12 zvakare. Iwe unorema iwe unoenda, kana uchizorora zvakanyanya iwe unogona kunge uchida pakati pekuisa.
Precautions
Ona chiremba wako kana iwe uine mararamiro ega uye svetuka kana kugadzirisa chero zviito zvekuita zvinokonzera kurwadziwa kana kusagadzikana.
Zvishandiso
Dumbbells dzakasiyana-siyana dzakaenzana, bhendi yakasimba, bhenchi kana chigaro.
| Kudzidzira | Nguva / Reps / Sets |
| Kushamwaridzana - Kushamwaridzana nechiedza che cardio kana chiedza chekushanda kwega yega yega. | Maminitsi mashanu |
| Chifuva Chepfu - Kuvata pabhenji kana pasi, tora zviyero zvakananga pamusoro pebhokisi. Bend the elbows muchidhindo chechifuva, kuunza mabheti anenge achingova pfuti yepamusoro (maoko akaita sechinangwa chemashoko). Dhinda zvinyorwa uye udzoke zvekare gumi zvakare. Zororo 20-60 seconds pakati pekuisa. | 3 x 12 reps |
| Chipfuva Flies - Kuvata pabhenji kana pasi, tora zviyero zvakananga pamusoro pechifuva nemichindwe inotarisana mukati. Kuchengeta bhenji shoma mumakona, kuderedza zvisikwa kusvika kumativi kusvika kumativi. Finyisa chifukidzo chekudzosa zviyereso kumashure kuti utange uye dzokorora zvekare gumi nemasere, zvichizorora masikati 20-60 pakati pemisasa. | 3 x 12 reps |
| Kushambadzira kwechigunzva: Pushups - Pachigunun'una, pamabvi kana kuti zvigunwe, zviderera kusvika muhutu kusvikira chifukidzo charova pasi, kana kuti chakadzika sezvaunogona kuenda. Zvose zvizere zvitatu, zorora pfupi pfupi pakati pekuisa. | Isa 1: 12 reps |
| Dumbbell Row - Bata mutoro wakaremara muruoko rworudyi uye chidimbu kubva muchiuno, chengetedze chigadzikane uye wozorora muromo wako wekurudyi kuruboshwe rwako kuti utsigire. Bend the bow, to pull it up to the torso and back down again for 12 reps. Shandura mapande uye dzokorora zvitatu. Iwe hauzombodi kuzorora kwakanyanya kubva iwe uri kushandura maoko. | 3 x 12 reps |
Kudzorera Flies - Mira uye ubatisise zviyero, zvichibvisa kubva muchiuno kuitira kuti mushure ugare, zvigadziko zvinotarisana. Kuchengetedza bhendi zvishoma muzvanza, shingaira mapepa epafudzi kuti usimudzire mabote zvakananga kusvika kumeso (kutungamira nemakumbo). Pasi uye dzokorora. Zororo re20-60 seconds pakati pekudzoka. | 3 x 12 reps |
| Chigunzva Kufambisa: High Rows neBhuku - Putira bhande chakakomberedzwa nechinhu chakasimba chiri pamberi pako, chengetera uye kubata mumaoko nemaoko ose nemaoko zvakananga kunze kwepamusoro pefudzi, mapendeti anotarisana pasi. Dzvinya mapepa epafudzi udzose maoko zvakare kumativi (maoko anofanira kunge akarembera kune 90 degrees, kufanana nechomukati). Kusunungurwa kwehafu chete, kudhonza zvidzitiro zvakare kumashure kwezinga zvakare uye zvino kusunungura. Ndiyo imwe rep. | 16 x 1.5 reps |
| Musoro Wepepeti - Simira netsoka dzakaputika-kuputika, zviyero zvakananga kumusoro. Itai kuti zvisikwa zvive pasi, kuvhara zvidzitiro muzvikwata zvezvipfeko, zvisikwa panzeve-yepamusoro. Dzokorora kumbomira uye kudzokorora, kuzorora kwemasvondo 20-60 pakati pemisasa. | 3 x 12 reps |
| Kufambisa Kunomutsa - Mira, tsoka dzakaputika-kuputika, zviyero pamativi ako. Kuchengeta bhendi shoma mumakumbo, simudza maoko zvakananga kumusoro uye kunze kumativi kuti uite mazinga. Pasi uye dzokorora, kuzorora kwemasekondi 20-60 pakati pemisasa. | 3 x 12 reps |
| Chigunzva Chifambiso - Makumbo Makumbo - Bata zvigadziko uye utange nemaoko ari pedyo nehudyu. Tora zviyero kumashure, kusvika kune mafudzi akaenzana, uzviperekedze kusvika kumberi kwehudyu. Dzorera zvekare gumi, uye dzoka uye uite gumi zvakare kutenderera mberi. | Isa 1: 10 reps mberi Isa 2: 10 reps Back |
| Biceps Curls - Mira nemakumbo hip-width kubva pane imwe uye ubatisise zviyero mberi kwechidya. Bend the elbows uye chengetedza zviyero zvichikwira uye zvichidzika zve12 zvakare. Zororo 20-60 seconds pakati pekuisa. | 3 x 12 reps |
| Kuisa Makumbo - Gara pabhenji uye ubatisise chiremera muruoko rworudyi, muromo mukati mebandauko rorudyi. Kushandisa chidya sezvinorema sezvaunosungira muromo, kuvhara kurema. Pedzisa zvose zvakasimuka uye shandura mapande. Iwe unogona kunge usingadi kuzorora zvakanyanya kubva iwe uri kuchinja mativi. | 3 x 12 reps |
| Chigunzva Chifambiro - Crazy 8 Hammer Curls - Bata zvisikwa nemichindwe zvinotarisana mukati uye uite huse biceps curls, zvichidzika hafu kusvika. Nokuda kwemashure masere ekudzoka, tanga kumusoro nepamucheto chete. Kwekupedzisira masere ekudzoka, kuputika kwose kusvika kumusoro. | 1 akaiswa, 24 reps |
| Triceps Extensions - Gara uye ubatisise mutoro wakaremara mumaoko maviri. Tora uremu hwepamusoro kumusoro uye unamate zvidzitiro, uchitora mutoro shure kwako. Dzvinzai tambo kuti muswededze uremu uye dzokororazve gumi nembiri, muchizorora kwemasvondo 20-60 pakati pemisasa. | 3 x 12 reps |
| Triceps Kickbacks - Mira uye ubatisise zvigadziko mumaoko maviri. Nyoka kubva muhudyu kusvikira mushure wakadzika uye wakaenzana nechomukati ndokukwevera zvidzitiro kumusoro kwechiedza. Kuchengeta zvibhakera zvakasimba, wedzera zvigadziko zvakananga shure kwako. Pasi uye dzokorora zvekare 12, zorora masikati 20-60 pakati pemisasa. | 3 x 12 reps |
| Kushambidza Mbiriso - Triceps Pushups - Pinda pane chinzvimbo chekusimudzira, maoko akaswedera pamwe chete uye pamabvi kana zvigunwe. Bend the elbows uye kuderera mumushup. Maoko ako anofanira kunge ari pasi pembambo kuitira kuti maoko ako agone muviri, achitarisa maruva. Dhinda uye dzokorora. | 16 reps |
Zuva 2
Zuva 3
Workout 1 - Steady State Cardio
Sarudza chero basa raunofarira-kumhanya, kufamba, mabhasikoro, kana chero mhepo yemotokari uye kushanda nesimba rakaenzana kwemaminitsi makumi maviri kana kupfuura.
Basa rekudzidzisa 2 - Kudzidzisa muviri
Mushure mekudzivirira kwema cardio workout, makumbo ako anofanirwa kunzwa akanatswa uye akagadzirira kuenda kunodzika muviri uku. Ichi chiitiko chinosanganisira madunhu mana, rimwe nerimwe rine maitiro matatu akasiyana-siyana emuviri wakaderera. Ita basa rimwe chete shure kwechimwe chetunhu rimwe nerimwe, zororo uye dzozodzokorora.
Nokuda kwekudzidzira zvishoma, ita rimwe chete dunhu rezvidzidzo.
Precautions
Ona chiremba wako kana une dambudziko rezvokurapa uye ramba kana kuti uchinje kufamba kunokutambudza.
Zvishandiso
Dumbbells dzakasiyana-siyana dzakaenzana, kubatana kwemauto, danho kana staircase, ibhodhi yekuvhiya.
| Dzidzira | Reps / Sets |
| Kushamwaridzana - Kushamwaridzana nemaminitsi masere emoto inotonhora kana kutonhora mapurogiramu emabasa ose. | |
| Dunhu 1: Squats - Bata zvigadziko muruoko rumwe norumwe, tsoka dzakaputika-zvakaparadzana. Bhodza mabvi uye utumire chiuno mumakumbo, uchienda pasi sezvaunokwanisa. Pinda muzvitsitsinho kuti umire uye udzoke. | 16 reps |
| Kufa kwemafuro - Netsoka dzakaputika-kuputika, zviyero pamberi pehudyu, chidimbu kubva muchiuno, nekudzivirira mushure uye mapepa kumashure, kuderedza masoro kusvika paukwanisi, kuvhara makumbo. Ramba uchinge wakakotama mumabvi (usaputira). Simuka uye dzokorora. | 16 reps |
| Mavhiri - Mumamiriro akasiyana-siyana, rutsoka rworutsoka mberi uye rutsoka rutsoka kumashure, rinamatira mabvi muchimerera kusvikira mabvi maviri ose ari pamakona anenge 90-degree. Dzokorora kumashure uye dzokorora kwemashure gumi nematanhatu mushure mokuchinja majeko. | 16 inodzokera kune rumwe rutivi |
| Dzokorora | |
| Dunhu 2: Kufamba Muchengetedze - Bata zvigadziko uye famba mberi muchipinda, uise mabvi maviri kumakona makumi mapfumbamwe. Dzorera rutsoka rutsoka mberi uye uenderere mberi, uchitora rutsoka uchitungamira mune imwe nzvimbo. Ramba uchitarisana nekamuri, kushandura mapapu. | 16 reps |
| Chikamu Chikwata Chikwata - Bvisa bhizimusi pasi pemakumbo maviri uye ubatisise pamatare kuitira kuti pave nekushungurudza nguva dzose pane bhanhire. Enda kuruboshwe uye udzike mu squat, zvakare uchengetedze nharo pabhande. Ita rutsoka rworuboshwe mukati uye ramba uchienda uye uchikanda kumativi ose. Paunosvika kumagumo, dzoka zvakare kune imwe nzira. | 16 reps |
Imwe Yakasungwa Murwi Wekufa - Kubata dumbbell imwe, tora gumbo rorudyi riri shure kwako, uchizorora pazvenwe. Kuchengeta uremu muhudyu wekurudyi nekukotama zvishoma mumabvi, chigunzva kubva muchiuno uye chengetedza mushure usati wapera sezvinoderedza uremu huri pasi, uchikwira mugumbo. Dzorerai glits kuti mudzoke zvakare uye dzokorora kwema16 zvakare pakunetsa maruva. | 16 reps |
| Dzokorora | |
| Dunhu 3 : Yese Squat - Simira namakumbo akafara, zvigunwe kunze kwekona. Ita mutoro wakaremara mumaoko maviri uye udzike mu squat, uchiita kuti mabvi arambe achienderana nemagunwe. Dhirirai muzvitsitsinho kuti mumire uye mudzoke. | 16 reps |
| Nhanho Ups - Kushandisa nhanho kana yechipiri nhanho kumusoro kwechitsika, tora zviyero mumaoko maviri uye uise rutsoka rwakarurama pane danho. Dhinda muchitsinho kuti uende. Pasi petsoka roruboshwe kudzokera pasi, kuchengeta rutsoka rworudyi pane danho nguva yose. Dzorerai 16 reps uye shandura mahlangothi. | 16 reps |
| Goblet Squat - Bata uremu kana kettlebell mumaoko ose maviri nemakumbo akareba. Bhanidza mabvi uye utumidze chiuno sezvinenge uchiderera muchikwereti, uremu hwechifuva chepamusoro uye zvidzitiro zvinomirira mukati mahudyu. Sezvaunomira, chengeta uremu hwepamusoro uye tenderera kuruboshwe. Dzokorora kutama, kutenderera kuruboshwe. Ramba uchichinja mapepa. | 16 reps |
| Dzokorora | |
| Dunhu 4 : Criss Cross Outer Thigh - Nekudzivirira kwako bhenekete, rara pasi pasi uye uvhare boka iri pasi petsoka mbiri. Tora tsoka dzako zvakananga mumhepo, dzichimhanyisa bhenji uye dzichikwevera zvinyorwa pasi kuti zviwedzere kukanganisa kweboka. Netsoka dzakasununguka dzizarura tsoka kune rumwe rutivi, dzichitarisa kunze kwehudyu. Dzokorora zve 16 zvakare. | 16 reps |
| Inner Thigh Ball Squeezes - Kurara pasi woisa bhora pakati pemakumbo ako, kutora makumbo zvakananga mumhepo. Dzvinya bhora ugosiya zvishoma, uchengetedze bhora. | 16 reps |
| Hamstring Rolls on the Ball - Kuvata pasi, kuisa zvitsitsinho pabhodhi uye kusimudza mahudyu. Kubva panzvimbo iyo, gurudza bhora mukati nekunze. | 16 reps |
| Dzokorora |
Kuguma nemuviri wakadzika kutambanudza .
Zuva 4
Zororo kana Chiedza Chiitiko
Zuva 5
Workout 1 - Moderate Intensity Cardio
Workout 2 - Yoga kana kutambanudza
Zuva 6
Cardio / Strength Circuit
Kwekudzidzira kwemazuva ano, iwe unobatanidza cardio nesimba kuti uve muurayi wedunhu rimwe chete, saka iwe unongoshanda rimwe chete basa nhasi. Ichi chikamu chinosanganisira zvikamu zvishanu, mumwe nomumwe ane kufamba kwema cardio, muviri wose unofamba, simba remuviri rinofamba uye chiito chekuita. Iwe unogona kupfuurira kuburikidza nekushanda kwose kamwechete kwekudzidzira kwepfupi kana kudzokorora dunhu kakawanda sezvaunoda.
Ita imwe neimwe imwe pashure peimwe isisina zororo mukati mazvo kana uchikwanisa.
Precautions
Ona chiremba wako kana iwe uine mishonga yezvokurapa uye famba chero zvipi zvinokonzera kurwadziwa kana kusagadzikana.
Zvishandiso
Dumbbells dzakakosha zvakasiyana, ibhizimisi, Gliding Disc kana tauro kana iwe une hardwood pasi.
| Nguva | Dzidzira |
| 5 min | Kushamwaridzana - Kushamwaridzana ne chiedza chemadio cardio, zvishoma nezvishoma kuwedzera simba kuitira kuti muviri wako ugadzirire kuita zvakanyanya maitiro. |
| 30 sec | Squat Anopepuka - Nemakumbo hip-kuputika zvakaparadzana, pinda mu squat uchiedza kubata zvigunwe zvako kusvika pasi. Ita sepamusoro sezvaunokwanisa uye dzokera zvakare mu squat, uchidzokorora kwemasekondi makumi matatu. |
| 30 sec | Squat Press - Tora zviremba pahupamhi hwefudzi, makumbo mapepa-kuvhara kunze. Squat uye, sezvaunomira, chengetedza zvigadzirwa zvepamusoro. Dzokorora kwemaminitsi makumi matatu. |
| 60 sec | Musoro Pepa Press / Mitsvene Yakarurama - Tanga nemakumbo hip-kuputika kunze, zviyero pamusoro pemapfudzi nemichindwe kunze. Dhinda zvishamba zvichikwira uye zvichidzika kwemaminitsi makumi matatu. Deredza zvidhori kuti vazorore pamberi pehudyu, zvigadziko zvinosangana nehudyu. Bend the elbows uye uvakweze mumuganhu, uchidzidzira torso kusvikira zviremba zviri pachifuva chepamusoro. Pasi uye dzokorora kwemaminitsi makumi matatu. |
| 60 sec | Woodchops - Netsoka dzakadzika, tora uremu mumaoko nemaoko ose uye squat. Dzokera kuruboshwe, uunza dumbbell kune kunze kwerutsoka rworudyi. Sezvaunomira, shandura uremu huri pakati pomuviri wako kuitira kuti uremu huve kumusoro uye kuruboshwe. Iva nechokwadi chekuti iwe unofambisa rutsoka rworudyi kuti urege kukuvadza bvi. Dzokorora kwemaminitsi makumi matatu kumativi ose. |
| 30 sec | Burpes - Squat ndokuisa maoko pasi pasi pedo netsoka. Dzorera tsoka kumapuranga (kana kufamba netsoka kumashure kana uchida kuchinjwa). Dzoka tsoka mukati, simuka uye svetuka (kusarudza). Dzokorora kwemaminitsi makumi matatu. |
| 30 sec | Takura Zvikwata - Squat uise maoko ako pasi. Tambanudza mavoko kunze kusvikira uri mudivi. Ita unhu (zvichida), famba maoko udzoke uye umire, uchidzokorora kwemasekondi makumi matatu. |
| 30 sec | Pushups - Pinda munzvimbo yakakosha, maoko akawandisa kupfuura mafudzi uye achizorora pamabvi (nyore) kana zvigunwe (zvakaoma). Izvo zvakasara zvakasara uye zvisingasviki, zvikotamire zvidzitiro mumusana, zvichienda zvakaderera sezvaunokwanisa. Dzorera uye dzokorora kwemaminitsi makumi matatu. |
| 30 sec | Plank - Pinda panzvimbo yepuranga, uchizorora pamakumbo uye nezvigunwe uye uchengetedze mushure mutezo uye usati uri mukati. Kana izvi zvakaoma, zorora pamabvi. Gara kwemaminitsi makumi matatu musina kuputika kana kusunga zviuno. |
| 30 sec | High Knee Jogs - Jogo munzvimbo, achiisa mabvi kusvikira kumusoro kwechikwata uye achisimudzira maoko kumusoro kuti awedzere simba. Dzokorora kwemaminitsi makumi matatu. |
| 30 sec | Pamberi Lunge neRove - Bata dumbbells uye dzoka mushure mutsva wakarurama wakagadzirirwa nerutsoka rworudyi. Nharo kubva muchiuno nechemberi chikafu uye isa zvidzitiro mumuganhu. Deredza zvisikwa, ruramisa uye dzoka shure kuti utange uye dzokorora kune rumwe rutivi kwemaminitsi makumi matatu. |
| 30 sec | High Rows - Bata zvigadziko uye zvidimbu kubva muhudyu, dzoka zvakare uye usapinda. Zviyereso zvinofanirwa kuve zvakanamatira pasi zvakananga pasi pemapfudzi ane matende anotarisana nechekumucheto kwekamuri. Fukidza mapepa epafudzi uye ugove mabheji, uchivabudisa kumusoro uye kunze kumativi (mavhiri anofanira kutarisana nepasi). Pasi uye dzokorora kwemaminitsi makumi matatu. |
| 60 sec | Nzvimbo Yakasungirirwa Nesimba Chimbera - Pinda mudivi redivi, uchizorora kuruboshwe. Netsoka dzako dzinogona kupambwa, imwe pamusoro peimwe, dzakakanganiswa-imwe pamberi peimwe, kana iwe unogona kufamba nebhokisi rimwe pasi pasi kuti uchinje. Tora ruoko rworudyi uye urisvikire pasi uye pasi pasi pemuviri sekunge uri kusvika kumberi kwekamuri. Dzokorora kwemaminitsi makumi matatu kumativi ose. |
| 30 sec | Ice Breakers - Kubva munzvimbo yakareba, munoona zvigunwe kana kuruka, kupoteredza ruoko rwerudyi rwakapoteredza uye ruchidzika mucheka kana iwe uchienda. Dzoka zvakare, nguva ino inozungunuka uye ichidonha pasi noruoko rworuboshwe. |
| 60 sec | Chikamu Lunge ne Triceps Extensions - Tanga nemamakumbo pamwe chete uye uise mutoro kuruoko rworuboshwe neheta yakakotama, kurema kwebhokisi. Enda kuruboshwe kuenda kune rumwe rutivi runyararo. Rutsoka rworuboshwe runofanira kururamisa, bhedu rakarurama rakabatanidzwa nehudyu kumashure, zvose zviso zvinotarisana mberi. Paunenge uchidzivirira, tambanudza ruoko rworuboshwe mumutambo wokuwedzera. Pedzisa masekondi makumi matatu pamativi ose. |
| 30 sec | Dhipatimendi - Pachigaro kana bhenji, kuenzanisa pamaoko ako, tsoka dzakananga kunze pamberi pako. Bend the elbows in triceps dip, kungoenda kune anenge 90 degrees pamakumbo ako. Dzokorora kumashure uye dzokorora. |
| 30 sec | Spiderman Plank - Muchikwata, pamaoko uye zvigunwe uye mushure mutsvuku, tauya mabvi akakodzera mukati, achigunzva kurudyi. Tora rutsoka kumashure uye utore bhegi roruboshwe kurutivi rwakatarisana nekona yakarurama. Ramba uchichinjana mabvi kwemasekondi makumi matatu. |
| 60 sec | Lunge Jumps - Pinda munzvimbo yakagadzikana, rutsoka rwerudyi mberi uye kuruboshwe kumakumbo zvakare. Bhodza mabvi mugomba uye udzike kumusoro sezvaunokwanisa. Ita nemabvi akareruka. Ita masekondi makumi matatu nechekurudyi uye wobva wasara. |
| 30 sec | Pivot Squat neBiceps Curl - Pinda munzvimbo dzakakwirira uye uchengetedze zviyero nezvikamu zvinotarisana nazvo. Bendai mabvi muchikwereti uye, kana iwe uchisimudzira shure, chengetedza zviyero zvakanyura muchirongwa chenyundo. |
| 30 sec | Biceps Curls - Bata zvigadziko pamberi pezvidya, zvimiti zvinotarisa kunze uye zvinoputika zviyero kumusoro uye pasi. |
| 30 sec | Bash Exchange - Rara pasi utore zvombo zvakananga kumusoro uye makumbo pamwe chete, uine bhora rekudzivirira mukati memakumbo. Sunga bhiza uye udzike pasi maoko nemakumbo zvichidzika pasi. Vadzosei zvakare uye utore bhora mumaoko enyu, muchideredza maoko nemakumbo kuenda pasi zvakare. Rambai, muchichinjana bhora pakati pe maoko nemaoko kwemaminitsi makumi matatu. |
| Nguva Yese Yokubata Nguva: 17.5 Maminitsi | |
Zuva 7
Zorora
Zvisinei iwe unogadzira basa rako reku-2-a-zuva, teerera kune simba rako uye maitiro. Zvinogona kuva zvakaoma mumuviri kuita zvinopfuura kwekuita basa rimwechete, saka shandisa nyore nyore mukati maro uye teerera muviri wako.
> Sources:
> ACSM | News Releases. "ACSM Matambudziko Mazano Matsva nezveUwandu Nehutano hweKuedza Kudzidzira." http://www.acsm.org/about-acsm/media-room/news-releases/2011/08/01/acsm-issues-new-recommendations-on-quantity-and-quality-of-exercise.
> Holmstrup M, Fairchild T, Keslacy S, Weinstock R, Kanaley J. Multiple maitiro mashoma ekurovedza muviri anodarika 12-h nguva inoderedza glucose excursions kupfuura simba rimwe chete rinofananidzwa. Metabolism . 2014; 63 (4): 510-519. doi: 10.1016 / j.metabol.2013.12.006.