Izvi zvinosanganisira kushandura mafungiro emasumbu anopesana nekubvisa nguva yekuzorora pakati pekuisa uye nekuchengetedza iwe nguva. Izvo zvidzidzo zvakakamurwa kuita zviviri kuitira kuti iwe uite chikwata chekutanga chichiteverwa pakarepo nechipiri chiito. Kana uri kuita zvinopfuura imwe chete, ramba uchinjana maitiro kusvikira iwe wapedza nhamba yaunoda yeesero uye enda kune mamwe maviri ekuzorora. Kana uri wekutanga, chengetedza Maitiro Okutanga .
- Kushamwaridzana nemaminitsi 5-10 e-cardio
- Zvimwe zvikamu chimwe nechimwe chezvidzidzo (chiito chekutanga 1 uye 2) chemasere 1-3 ekudzokorora 10-16
- Shandisa zvakakwana uremu kuitira kuti UNGADZIDZE kuverenga nhamba yaidiwa yekudzokorora
- Gadzirisa basa rako maererano nehutano hwako. Kudzidzira ndiyo muenzaniso chete
Pair 1: Squats
Simira netsoka dzakaputika-kuputika kunze uine maziso pamusoro pemapfudzi. Ramba uripo uye ufugame mabvi muchikwereti, uchengetedze mabvi shure kwezvigunwe. Shandisai zvitsitsinho kuti mudzoke zvakare uye dzokai zve 10-16 reps.
Pair 1: Kufa
Tanga nemakumbo hip-width zvakaparadzana. Kuchengeta kumashure, kupfigira kumashure uye kusava, kubuda kubva muchiuno uye kudzika pasi kusvikira iwe unogona (maererano nekushandura kwako) uye zvishoma nezvishoma unomutsa,
Pairi 2: Imwe-Makumbo Squat
Isa bhora shure shure kumusvingo uye umire nejoko roruboshwe rakasimuka kubva pasi. Bhenja mabheji akakodzera uye muzasi muchikwereti, kuchengetedza uwandu hwako. Dzokera kumashure kuti utange uye dzokorora pamusoro pemakumbo ose kuruboshwe rwerudyi usati wachinja majeko.
Pair 2: Mumwe-Akabatwa Murwere
Nyoka kubva muchiuno uye kuderedza uremu huri pasi (shure kurudyi) uchisimudza rutsoka rworuboshwe rwakananga kumashure kwako kuti ubve mazinga. Chengeta bvi regumbo rorudyi rakatsetseka, usisipo. Chengetedza gumbo regumbo rorudyi rekudzorera zvakare.
Pair 3: Static Lunge
Simira pakatarisana, makumbo anenge makubhiti matatu uye wobva wafugama mabvi maviri mumumvuri, bondo rinotangira shure kwezvenwe. Putira chitsitsinho kuti udzoke zvakare. Dzorerai zvose zvitsva uye shandura makumbo.
Pair 3: Rimwe-Legged Lunge
Tanga nejoko roruboshwe rakakotama, shin zororo pamubha, kuyerwa kuruoko rworudyi. Bhenza mabvi akakodzera, gururudza bhora kunze nerutsoka rwako rworuboshwe uye usvike kusvika pasi nehutoro. Finyisa rutsoka rworudyi kuti uburure bhora kumashure.
Pair 4: Hip Bridge neGomo Kuwedzerwa
Nhema nebhora rinotsigira mapepa uye musoro, mabvi akanamatira pamakiromita 90 uye muviri uri munzira yakarurama (kufanana nebhiriji). Kuramba usingaiti zvematongerwo enyika, simudza rimwe gumbo, uchishandisa rimwe jumbo kuti ugare wakagadzika mahudyu ako uye muviri. Tambanudza mabvi kusvikira gumbo rakarurama uye dzoka kudzoka kutanga.
Pair 4: Hamstring Rolls
Ramba pasi pasi nemakumbo zvakananga, zvitsitsinho pabhodhi. Simudza mahudyu kubva pamabhedha kuitira kuti muviri wako urambe wakarurama uye ucheke zvitsitsinho mubhola kuti uise bhora mukati. Dzokera kumashure kunotanga nzvimbo uye dzokorora. Kana izvi zvakaoma, chengetedza mahudyu ako pasi.
Pairi 5: Pakupedzisira Kwechiuno
Kubatisisa pachigaro chekuenzanisa, bendendesa mabheji akakwana kusvika kuma12 degrees. Kuchengeta muviri wakarurama, usina mukati uye nehudyu mberi, simudza gumbo rakakotama zvakananga kusvikira rafanana nepamusoro. Zvishoma nezvishoma udzoke shure kuti utange nzvimbo uye udzoke pamagumbo ose kuti usati waenderera mberi kuenda kunowedzera. Nekuwedzera kwekudzivirira kushandisa zviyero zvezvikwata.
Pair 5: Kubvuma
Nhema pasi uye usimudze makumbo ako, uise bhora pakati pemabvi. Itai bhiza uye musvike bhora nemabvi enyu, musunungure zvishoma. Dzokorora kubvisa uye kusunungurwa kwe10-16 reps.