Pasinei nokuti uri weergic to gym, unoda kuchengetedza mari kana kuda kunyoresa, kushandisa pamba ichisarudzo chekuita. Ndezvipi zvakaoma kutsvaga chaungaita. Iwe unogadzirisa sei unyanzvi hwokugadzirira kumba? Unoitei kana iwe usina midziyo yakawanda kana nzvimbo? Nyaya dzinotevera dzinokutora zvakasiyana-siyana zvekuita pamba pamba, pasinei nokuti hauna chinhu asi muviri wako pachako uye shangu mbiri kana mudzimba wekudzidzira muviri wakanyengedza nezvose zvigadzirwa zvinogona kuitika.
Muviri Weight Exercise
Chokusarudza 1: Kuita muviri Weight Weight - Hakuna Zvigadzirwa Zvinodiwa
Nzira yakanakisisa yekushanda pamusha ndeyokushandisa muviri wako. Iko kune zvakasiyana-siyana zvehutano hwemuviri hunobatsira hunogona kukubatsira iwe kuvaka simba, kutsungirira uye kupisa makori. Izvo zvinopera ndezvokuti, pasina kuwedzerwa kushorwa, zvakaoma kushanda zvakaoma zvakakwana kuti unyatsopikisa muviri wako uye kupisa makorikiti. Imwe nzira iyo yakapoteredza dambudziko iroro? Circuit training . Nokuenda kubva pane rimwe basa kusvikira kune rinotevera, pasina zvishoma kana kuti kwete, unoramba uchida mwoyo wako, kupisa makoriki akawanda uye kuwana zvakanyanya kubva panguva yako yekushanda.
Sei:
- Sarudza basa rako - Cardio, simba yekudzidzisa kana musanganiswa wezvose
- Sarudza maitiro gumi akasiyana-siyana - Kuti uwane cardio, funga nezvekuita maitiro nemajeri akasiyana ekuwedzera. Semuenzaniso, iwe unogona kushandura zvakanyanya-kupindira (zvakadai sokukwira jacks kana burpees ) nekutama nyore (zvakadai sokufamba munzvimbo). Kuti uwane simba rekudzidziswa, sarudza maitiro akadai se squats , mapapu , pushups uye dips kushanda muviri wose. Dzidzira mazano : Nhanho Nhanho Cardio Practice , Step by Step Muviri Weight Exercises
- Sarudza urefu hwedzidziso yega yega - Vatangi vekutanga vanogona kutanga nemaminitsi 10-30 kana 8-16 reps, asi maitiro mashoma kana kupfuura akapfuura angaenda kwemasekondi 60-90 kana 20 kana kupfuura zvakare
- Gadzirira: Gadzirai timer kana shandisa stopwatch, tanga mimwe mimhanzi kana mufirimu weTV unofarira uye utange nekudzidzira nyore nyore kupisa
- Basa Rokuvhima : Ita dunhu 1 kana uri wekutanga kana kuti mupfupi panguva. Ita 2 circuits kuti uwedzere kushanda
Sample Cardio Circuit Workout (Hapana Chekushandisa
- 1 min: Famba munzvimbo - Simudza mabvi akareba uye svetuka maoko
- 1 min: Jogo ari panzvimbo, achisimudzira maoko kumusoro
- 1 min: Endai munzvimbo nemabvi marefu
- 1 min: Zvishoma, zvinodzorwa Plyo-jacks
- 1 min: Nguva dzose inokwira jacks
- 1 min: Kurumidza munzvimbo
- 1 min: Mazaya echando (svetuka kubva kumakumbo makuru, nyika nemabvi akareruka paanodonha ruoko kusvika pasi)
- 1 min: Gomo rinokwira
- 1 min: Endai munzvimbo nemabvi marefu
- 1 min: Kurumidza munzvimbo
Sample Simba Sangano Rokudzidzira (Hapana mairi)
- 1 min: Kurumidza munzvimbo kunodziya
- Squats - reps 20
- Front and Rear Lunges - 12 kudzoka pamakumbo ose
- Pushups (pamabvi kana zvigunwe) - 12-20 reps
- Dips with Leg Legislation- 12-20 reps
- Kufamba Lunge neArms Pamusoro - 12-20 reps
- Bent Over Chikwata Chinosimudza
- Planks
- Bhodhi Nejecha Drop
- Kudzokorora Kuwedzerwa
Dzidzira mavhidhiyo
Kune zvakasiyana-siyana, nyore, uye zvakanyatsorongeka zvekuita zvemuzinda, haugone kurova mavhidhiyo mavhidhiyo. Kune basa rezera rose, zvepabonde, chinangwa uye kufarira uye iwe unogona kushanda chero nguva iwe unofarira muhupfumi hwekumba kwako. Chinhu chakanakisisa pamusoro pekuvhima mavhidhiyo: Kune zviuru zvezviuru zvekusarudza kubva, saka anenge munhu wese anogona kuwana vhidhiyo yavanoda. Chinhu chakaipisisa pamusoro pekuvhima mavhidhiyo: Kune zviuru zvezviuru zvekusarudza kubva, zvichiita kutsvaga kwevhidhiyo yakakwana inotyisa.
Kunyangwe iwe unogona kuwana mavhidhiyo mavhidhiyo anenge chero mavhidhiyo kana mafashoni ekutengesa anotengeswa, uchawana mamwe mavhidhiyo akakurumbira anongotengeswa paIndaneti. Pasi pane zvakanakisisa zvese zvekuwana mavhidhiyo emitambo.
Dzidzirai Video Resources
- Collage Video - Iyi ndiyo nzvimbo yangu yakanyanya kufarira nzvimbo yekutsvakurudza uye kutenga mavhidhiyo mavhidhiyo. Iwe unogona kutsvaga neshoko rinokosha, utano hwehutano, murayiridzi nezvimwe zvakawanda. Mushanduri anoongorora uye zvikamu zvevhidhiyo zvinoita kuti kuwana video yakakwana zvishoma zvishoma. * Cherechedza, kubva munaMuvhuro 2014, Collage Video inenge isingaenderani nekanguva, asi munguva pfupi kudzoka.
- Video Fitness - Kune zvakawanda zvekuongorora mavhidhiyo pane ino webhusaiti, unogona kushandisa nguva yakawanda kuverenga nezvevhidhiyo pane kunyanya kuzviita. Zvisinei, nzvimbo yacho yakarongeka zvakanaka uye iwe unogona kuwana mavhidhiyo nenzira dzakasiyana-siyana - Nomudzidzisi, rudzi rwekuita basa, fitness yepamusoro nezvimwewo. Mhinduro idzi dzinotumirwa nekushanda chaiyo, zvichikupa mamwe mashoko kunze kwechimiro, dzimwe nguva kutsausa tsanangudzo pamusoro pevhidhiyo inovhara.
- Zvamunoda Kuziva Usati Watenga Video Yekudzidzira Kuita - Pano, uchawana mazano ekutarira paunenge uchitenga mavhidhiyo ekuvhiya.
- Amazon.com - Inhare yeIndaneti inzvimbo yakanaka yekuwana mavhidhiyo mavhidhiyo, enzanisa amanani uye verenga maitiro pamusoro pemavhidhiyo akasiyana uye kushanda.
- Cathe.com - Cathe Friedrich ndeimwe yemavhidhiyo mavhidhiyo angu uye anopa matani emavhidhiyo uye kuunganidza. Bhonasi: Cathe inomupa basa rokuita zvidimbu zviviri, maDVD kana shanduro dzinogona kuwanikwa iwe unogona kutarisa pane kombiyuta yako, smartphone kana iPad.
Imba Yakakurumbira Kuedza Mavhidhiyo
Zvakanakisisa kune Vatsva : Leslie Sansone's Walking At Home Videos, Shapely Girl Workout Videos
Great Circuit Training Vhidhiyo : Paul Katami's Hollywood Bootcamp 4x4, Michelle Dozois 'Peak 10 More Cardio Strength, uye Cathe Friedrich's Circuit Max.
Best High-Intensity Cardio Vhidhiyo : Amy Dixon's Breathless Body 2, Michelle Dozois 'Peak 10 Cardio Interval Burn, Cathe Friedrich's HiiT Training
Zvakanakisisa kune vakwegura : Jane Fonda's Prime Time Simba uye Burn, The Kettlebell Boomer Workout
Basa riri paIndaneti uye Zvimwewo
IInternet inogona kunge iri nzira yako yaunofarira kuparadza nguva, asi inopawo pfuma yezvinhu zvekumba uye / kana maitiro ekufambisa. Hasi zvose zvine zvigadzirwa zvakasikwa zvakaenzana paWorld Wide Web asi, kana uchiziva kuti ungatarisa kupi, unogona kuwana chero zvinhu zvose zvaunoda kuziva pamusoro pekurovedza muviri: Ungaita sei gym yokumusha , ita iwe pachako purogiramu yekuzvidzivirira , uye dzidza zvidzidzo ye cardio , simba yekudzidziswa uye nzira yekuita zvakasvibiswa nekurovedza muviri .
Iwe unogona kushandisawo mawebsite akawanda anopa zvose zvakabhadharwa uye kusununguka kushanda uye mapurogiramu ekudzidzira. Uchawana basa raunogona kudhinda, kuona paIndaneti kana kutotamira kune kombiyuta yako, foni kana iPad.
Basa riri paIndaneti kubva ku:
Iwe unogona kutanga iko pano nedzimwe dzakawanda dzekushanda zvisingabhadhari zvinowanikwa kwauri kubva pa:
- 10-Minute Pamba Purogiramu Yokushanda
- 30-Minute Total Body Strength Workout
- Workout Center: Abs & Training Circuit
- Chifuva, Mafudzi, uye Arms Workout
- Dzoka & Biceps Workout
- Basa rezasi neCore Strength Workout
- Kwose Kushanda Kwemhuri Kumuviri neDumbbells
- Yoga Workout neBercercise Ball
- Staircase Workout
- Bhou Ball Bhuku Rose Rokugadzirira
- Yakagadziridzwa Total Body Workout
- Kuvandudza Cardio & Strength Workout
Exergames
Mitambo yemavhidhiyo haisi yega yega yemhezhe yematate zvakare. Mumakore achangobva kupfuura, takaona maekerameri akawanda uye akawanda (mitambo iyo inoda kuti iwe umire uye uende). Ichocho choga chinokonzera vachengeti seE Sports Active, Everybody Dance uye Gold yeGym Dance Workout imwe nzira inonakidza yevashandi vekumba vanowana kukurudzira kwakaoma kuuya.
Rangarira mupfungwa dzako kuti havasi vose vanogadziriswa vanosikwa vakaenzana uye vamwe havana huwandu hwakakwana kana kuti vanoenda ku "kuverenga" chaizvo sekuita basa redu. Wii Fit uye Wii Fit Plus, somuenzaniso, zvakakosha kuti urege kushevedza muviri kubva pamubhedha, asi iwe unenge uchiri kuda kuwedzera izvozvo nekugara uchishanda kana iwe uchida kukwana uye kurasikirwa uremu.
Pane kune vamwe vekudzidzira kwakanyanya kunze uko, zvisinei, vachipa imwezve imwe nzira yekushandisa kumba:
Mamwe eEexergames Best for Burning Calories
iPad, MP3 uye Smartphone Fitness Apps
Yeuka apo chinhu chete icho foni yako yaita kwaiva kuita foni? Iye zvino, unogona kuparadza marudzi ose efoni ne smartphone apps zvinokubvumira kuti uite zvose kubva pakutamba Scrabble kuti uite. Mafoni, iPads uye MP3 zvinowanikwa zvakanakisisa zvekushandisa kumba, kunyanya kana iwe ukazviwana uchinetseka kuita chinhu chimwe chekare, zuva rimwe nerimwe. Nezvibvumirano zvakanaka, unogona kuwana maitiro ekufambiswa, mimhanzi inofambisa, nguva uye nezvimwe, zvose zvingaita kuti zvive zvakasiyana uye zvinonakidza kumabasa ako epamba.
Kushanda, Mimhanzi uye Zvinyorwa zveKupedza Musha
- For Cardio : BeatBurn Treadmill / Outdoor Trainer kana BeatBurn Elliptical (iPhone kana iPad) - Kana uine treadmill kana elliptical kumba, kushanda kunowedzera kunetsa panzvimbo pfupi. BeatBurn inopa maitiro ekufambisa zvakatungamirirwa nemimhanzi uye mudzidzisi uyo, ane shungu kwazvo, anokuudza iwe kuti uchinje zvirongwa zvako munguva yose yekudzidzira.
- Nekushanda : Kuita Basa Rinodzidzisa ne Skimble (iPhone kana iPad) - Ichi ndicho chimwe chibasa chinoshanda zvakanaka kumashandiro epamba uye nehuwandu hwekushanda kwakasununguka kwaunokwanisa kuterera (uye kuona madhemoni mubasa rega rega, kana zvichidiwa) paunoteerera iwe pachako mimhanzi. Iwe unogonawo kubhadhara kushanda mukati me app kuitira mamwe mazvigaro uye maitiro.
- For Ready Made-Made or Make Your Own Workouts : Fitness Builder (iPhone kana iPad) - Ichi ndicho chimwe chezvinhu zvandaifarira zvidzidzo zvekuvhima, kupa nzira dzakasiyana-siyana dzokushandisa. Iwe unogona kusarudza maitiro anobva pane zvishandiso zvaunazvo, mapoka emasumbu iwe unoda kushanda kana rudzi rwekuvhima kwauri kutsvaga. Kune huwandu hwezvakagadzirwa zvakagadzirirwa uye iwe unogonawo kuumba iwe pachako kushanda kubva kunoshamisa database yezvidzidzo zvakabatanidzwa.
- Nokuda Kwekudzidzira Kuita Mavhidhiyo - Chirongwa Chekuita Mavhidhiyo - Iko purogiramu yakasununguka ichikupa kusvika kumazana ekushambadzira mavhidhiyo mavhidhiyo (akawanda kubva kuvadzidzisi vanozivikanwa saKathy Smith naTracie Long) iyo iwe unogona kutarisa uye kutenga. Nezvimwe zvakasiyana-siyana zviripo, unogona kushandisa iPad yako kuti uite chero chero ipi zvayo yekuita basa iwe unogona kufungidzira.
- Pamusoro pePaced Audio Workouts : MotionTraxx (iPhone kana iPad) - Iyi purogiramu yakagadzirwa nemimhanzi ndiyo imwe nzira yakakura yekuita zvekushandisa kumba, kunyanya kana uri mufambiki kana mumhanyi. Deekron the Fitness DJ yakagadzira pamwe zvakasiyana-siyana zvakasiyana-siyana zvemimhanzi mitambo, yose yakagadzirirwa pamakumbo akasiyana-siyana paminiti, kuitira kuti ugone kuwana mukana wakakwana wekushanda kupi zvako - Kufamba, kumhanya, kusimudza zvisikwa kana mamwe mabasa. Iko kunewo maitiro anobhadhara (izvi zvinodhura zvimwe) zviripo paTunes.
- Best Timer for Interval / Tabata Workouts : Tabata Pro Timer (iPhone kana iPad) - Kana uri kugadzira uye unofarira kuisa maitiro ako ekugadzirisa nguva, iyi purogiramu inofanirwa. Yakagadzirirwa kushanda kwetabata (kushandura nguva dzakasimba dzemaminitsi makumi maviri nemaminitsi gumi ekuzorora, kudzokororwa kwemaminitsi 4), asi iwe unogona kuisa zvishoma chero nzira yaunoda.