Shandisa Deck yeMakadhi Kuti Udzikurire Wako Kushanda
Chikamu chakanaka chemakadhi ndeimwe yenzira dzakanakisisa dzokuronga maitiro ako. Kunyange zvazvo makambani akawanda akashanda mashizha ekutamba makadhi zvakananga pakugadzirisa maitiro, hapana chikonzero chekubuda uye kutenga chigadziriro kana iwe uine hutori hwakanaka hwekutamba makadhi agere pedo neimba yako. Zvose zvaunoda kuronga yako padhigiramu yemakadhi kubasa nderwendo rwezvidzidzo (mienzaniso mashoma inowanikwa pasi apa), timer, uye saradhi yemakadhi.
1. Sarudza Basa Rako Rokutanga
Kana iwe uchida kuita cardio-based full-body routine, unofanirwa kusarudza maitiro anogadzirirwa kukura moyo wako, sekukwira jacks. Kana iwe uchida kuisa pfungwa pamusoro pemasimba ekudzidzisa, iwe unoda kusarudza kushandiswa-based based exercises, kufanana ne dumbbell chest press. Kana iwe uchida kusanganiswa kwezvose zviri zviviri, unoda kusarudza kusanganiswa kwezviito zvinogona kuita zvose zviri zviviri, sezvakanyanyisa mabhesi, mabhepe, lunge-curls, kana spider push-ups.
2. Sarudza Maitiro mana chete
Sarudza maitiro mana akaenzana nebasa rako rekushanda. Heano mamwe maitiro ekuratidza, akabatanidzwa kuita basa rinoenderana nekufungisisa kwekuita basa:
- Kuita muviri muviri wose: Squats , pushing-ups , jumping jacks, uye kugara-ups
- Kudzidzisa muviri muviri wepasi: Squats, mapapu , mabhiriji, uye kuurayiwa kwakaoma
- Kudzidzira muviri kwakadzika: Push-ups, bent-over rows , shoulder shoulder, uye triceps dips
- Basa guru rekuita: Sit-ups, gumbo rinokwidza, zvigodo zvehuni , uye oblique twists
- Cardio Workout: Jumping jacks, mabvi akareba, makomo emakomo , uye mabhiripi
Iwe unoda mamwe maitiro ekushandisa maitiro? Chengetedza idzi muviri wakadzika, muviri wepamusoro , nheyo , uye cardio maitiro.
3. Ita Zvose Kudzidzira Kuzvibata MuDheka
Ingovapa chimwe chezvinhu zvese zvekudzidzira kwako kune imwe yezvigadzirwa zvemakadhi. Somuenzaniso, kana iwe uri kuita muviri wose wakagadzirirwa pamusoro apa, unogona kubatanidza zvidzidzo nekadhi rakakodzera sezvizvi:
- Squats = Diamond
- Push-ups = Mwoyo
- Jumping Jacks = Masafa
- Sit-ups = Makirasi
Kuti ikubatsirei kuyeuka kuti basa ripi rinobatanidzwa nesutu iyo, nyora pasi papepa kuti ugare pedyo nekamuri rako remakadhi. Nenzira iyo iwe unogona kuwedzera kaviri-chengetedza basa ripi raunofanirwa kuita kana iwe uchikwevera imwe kadhi kubva pavhareji.
4. Ziva Nhamba Yako
Paunenge uchishanda nekutamba makadhi, nhamba iri pamakadhi inomiririra nhamba yezvepamusoro iwe uchaita. Semuenzaniso, kadhi mbiri inomiridzira zvakare kudzokorora. Zvakananga mberi.
Kunze kweizvi, izvi zvinonyangadza nekadhi dzemaziso, sejacks, madzimambo, madzimambo, uye maeka.
Nekadhi dzomukati, une maitiro maviri. Kutanga, iwe unogona kusarudza kugovera kadhi rokunaka rimwechete rakaenzana nekudzokorora gumi, naizvozvo zvisinei kuti iwe unobata kadi ipi, iwe unogara uchingoita nhamba yakafanana yekudzoka. Sezvimwewo, iwe unogona kupa imwe kese yechiso nhamba yakasiyana yekudzokorora. Semuenzaniso, jacks inogona kureva 11 reps, vaens 12 reps, uye madzimambo 13 vanodzoka.
Chero mamiriro ezvinhu, sarudza kuti ungaitei nemaaces. Iwe unogona kuvabata sekadhi remaso, uchivapa zvakaenzana ne10 kana kupfuura zvakare, kana kuti iwe unogona kuzvibata semunhu, uchivapa kudzokorora kumwe chete.
Nenguva pfupi, nhamba kana nhamba yakaenzana nekadhi iwe unotora kubva pachigadziko ndiyo nhamba ye reps iwe uchaita.
- Ace = 1 rep, 10 kana 14 kudzoka, mutambi anosarudza
- 2 = 2 zvakare
- 3 = 3 zvakare
- 4 = 4 zvakare
- 5 = 5 zvakare
- 6 = 6 zvakare
- 7 = 7 reps
- 8 = 8 reps
- 9 = 9 zvakare
- 10 = gumi zvakare
- Jack = 10 kana 11 yakadzoka, mutambi anosarudza
- Mhandara = 10 kana 12 inodzoka, musarudzo inosarudzwa
- Mambo = 10 kana 13 reps, musarudzo inosarudzwa
Somuenzaniso, uchishandisa muviri wose wekuita basa zvakataurwa pamusoro apa, kana iwe ukakonzera gumi yemoyo kubva padanda, iwe unogona kuita 10-ups. Kana iwe ukakonzera mashamba ematanhatu kubva pamabhedha, iwe unogona kuita jacks nhanhatu dzokumhanya.
5. Sarudza Nguva Murefu
Iye zvino zvawakagadzirira kuenda iwe unoda kusarudza kuti unozoita nguva yakareba sei.
Iyo pfungwa yakanaka yekuita nhepfenyuro yese yezvidzidzo zvina zvemaminitsi mashanu kusvika ku10. Kana iwe uchida kushandisa nguva yakareba, zvipe iwe pfupi pfupa remvura, shandura maitiro ako, uye uenderere mberi.
Somuenzaniso, kana iwe ukaita muviri wakakwana wekutanga kwemaminitsi gumi, kana wapedza, shandisa maitiro matsva kumakadhi ega rega, uye ita muviri wakadzika pasi kwemaminitsi mashanu, zvino muviri wepamusoro wemaminitsi mashanu, nokuda kwemaminitsi makumi maviri-muitiro wemuviri.
6. Tanga Basa Rako
Zvose zvakasara ndezvekuenda kubasa! Isai nguva kana kuchengeta ziso paawa. Shingaira makadhi ako uye tora kadhi rokutanga kubva padhipati. Ita basa rakasarudzwa kuitira nhamba yaunopiwa yekudzokorora, uye pakarepo unodhonza imwe kadhi kubva padhipati. Ramba uchikasika makadhi uye uchiita maitiro kusvikira nguva yako yapera. Kungofanana neizvozvo, iwe wakaronga uye wakashandisa purogiramu yako yekushanda usingashandisi chete kunze kwekadhi yemakadhi!
Shoko Rinobva
Usatya kuzvigadzira uye uwedzere mitemo yako pachako kana kushanduka. Somuenzaniso, kana iwe ukatora sutu imwechete katatu mumutsara, iwe unogona kuwedzera dambudziko, sekutakura dhipatimendi rechipiri-60 usati waenderera kune kadhi rinotevera. Iwe unogonawo kuitora kuti uve wekudyidzana naye wekudyidzana kuburikidza uchishandisa mabheji maviri emakadhi. Munhu wekutanga kuzviita nenzira yose kuburikidza nebasa rake remakadhi anofanira kuita kuti mumwe munhu adye.