Dzorera Imba Yako Gym muChikwata cheChamhembe
Apo Asphalt Green, nzvimbo yekuzvidzivirira uye yezororoji muNew York City, yakatanga kupa AG6, chirongwa chakafuridzirwa chekuita basa muna 2016, hazvina kutora kwenguva yakareba mavhidhiyo epamusoro ekudzidzira basa kuti agadzire mamiriyoni emaonero pa Facebook uye akaurayiwa yevhidhiyo nhepfenyuro yekudanidzira kwepurogiramu yayo inofadza-yakatarisa. Iwe unoona, basa iri rinokurudzira magetsi anovhenekera uye mavara emhando yeA 80s kana 90s arcade nekunyanya kushandiswa kwemitambo yakazara-muviri, yose ichiri kuputira sweat-quotient nemitambo yemuviri yeightweight uye mitambo yekudzidzira maitiro. Mhedziso yemaminitsi makumi mashanu nemashanu inonzi inopisa yakawanda se1000 makirogiramu muchikamu chimwe chete ichikusimudzira kukurumidza, kurongeka, simba, simba, uye moyo murefu.
Kunyange kana zvinonzwika zvinoshamisa (uye zvingava zvakaoma kuramba kuti zvinodaro), kubva munaOctober 2016, Asphalt Green ndiyo chete yekurovedza muUnited States kushandisa PRAMA purogiramu yepamusoro yezviedza zve LED, timers, uye multimedia management kuti zvinoita kuti kuve nekufambisa kwemasangano anopfuura 500 ekugadzirira. Izvozvo zvinoreva kana iwe usingararami muNYC, iwe unofanirwa kunge usina ruzivo.
Kunze kwekuti iwe hausi, zvachose. Iwe unongoda kufungidzira kunze kwebhokisi kuti uite yako purogiramu yekuita basa yekushanda kumba.
Iwewo haufaniri kunetseka pamusoro pekushayikwa pane mu-mukirasi ruzivo. Maererano naChloe Miller, munyori weBusiness Insider uyo akaedza mutambo we AG6 munaJune 2016, dzakawanda zvekudzidzira hazvisi zvose zvakasiyana nezviteshi zvaunogona kuwana mune mamwe makirasi ekufambisa, uye zvishoma chete zviteshi kunyatsoshandisa mabhodhi e-arcade-style LED game. Mune mamwe mazwi, nekugadzira mhepo yakadzika pamba uye nekuvandudza maitiro ako-sekuita maitiro, iwe unogona kubatanidza chimiro chekirasi usingatori rwendo rwusinganzwisisiki kuenda kuNew York City kuUpper East Side.
1 - Isai Mood
Zvizhinji zvemashoko akakomberedzwa neAg6 workout anodonha pasi mhepo yakadzika inowanikwa munzvimbo ine chiedza chepamusoro pamusoro pechiedza, mavara neon, mabhenekera, uye kurira, kuridza mimhanzi. Ichokwadi, kujekesa uye maitiro ekurumbidza ivo pachavo hazvisi zvose zvakasiyana nezvimwe zvinozivikanwa zvekushanda zvidzidzo, zvinosanganisira club-style yeboka mabhasikoro uye dance dance zvidzidzo pa "kushanda kunobuda".
Chokwadi, izvi hazvisi zvakaoma kutevedzera kumba. Zvose zvaunoda mutauriri akanaka kutamba tunes rako raunofarira, imwe nzvimbo yaunogona kuvhara mabhenekeri uye kuisa marambi mashoma kuti uone kuti unogona kuona zvauri kuita, uye mavara mavara e LED akadzikomberedza mudenga kana kuti pasi mabhodhi kuti vabatsire kugadzira manzwiro akadai semasvingo. Kana iwe uchida chaizvo kuenda zvose-kunze kwebhokisi rako rekuita gym-up, funga mazano anotevera:
- Tenga iHome iP76 LED inotauri system ye iPhone yako kana iPod . Iyi inotauri inoita kuti iwe usvike uye uite chitamba chako chaunonyanya kutarisa kubva pakombiyuta yako yeApple, uye shanduro yekuvhara mashizha inovhenekera nemagetsi e-LED akasiyana uye inogona kugadzirirwa kupisa kana kuti kugadziriswa kune imwe nzvimbo yakaita se-arcade-like effect.
- Teerera kuSpotify playlist, Audio Arcade , nekuda kwekudhirodza mimhanzi mimhanzi inofananidzwa nemanzwiro echokwadi chaiyo.
- Dzorerai mazai emwenje munzvimbo dzenyu dzepamusoro magetsi magetsi nemwenje ane LED mavara kuchinja bulbs kuitira kuti musarudze nzvimbo yemuvara urongwa uye unakidzwe nemamiriro akasiyana siyana nguva dzose paunoshandisa.
2 - Shandisa Kadhi Kadhi Kuti Ukutungamirire
Chikamu chemufaro wekushanda kwema-arcade-style ndeyekuti iwe, semugovera, hauzive chaizvo zviri kuuya. Kunyange zvazvo zvakaoma kudzokazve manzwiro akafanana ekutarisira kunze kwehutungamiri hwemedia hupi hupi hwakapiwa ne-PRAMA yepamusoro-soro system, unogona kuisa pamwe yako puro-tech version yeasingazivikanwe nekushandisa makadhi ekutungamirira maitiro ako okuita basa . Hezvino izvo zvaunoda kuita:
- Sarudza chero maitiro mana emudunhu wako. Iwe unogona kushandisa masimba ekudzidzira masimba ekudzidzira , sa squats, mapapu, dumbbell curls , akavhara mitsetse, uye akagara pasi, kana iwe unogona kuedza mashoma emutambo-akafuridzirwa maitiro anotevera pasi apa.
- Uchishandisa chidimbu chekutamba kadhi, shandisai imwe yezvigadzirwa.
- Bvisa makadhi ose emadhura pasi pasi mana kubva pamadziro.
- Gadzira danda rako remakadhi rinotarisana pasi, uye gadzirisa timer kwemaminitsi gumi. Flip kadhi rokutanga uye uite basa rinosangana nesutu yekadhi kuitira nhamba yekudzokorora yakasarudzwa nenhamba iri pakadhi. Somuenzaniso, kana chiito chinosangana nemwoyo chikafu, uye iwe unokwevera mwoyo miviri kubva pachigadziko, iwe unogona kuita zvingwa zvina. Nokuda kwemakadhi ebiso uye aces, ita zvidzo gumi nembiri.
- Kana uchangopedzisa reps yekutanga kadhi, flip kadhi rinotevera pamusoro uye ramba uchienderera mberi.
- Kana nguva yako yapera, zorora kusvika kumaminitsi mashanu, zvino sarudza maitiro mana matsva uye ramba uchiita basa rako. Ita zvitatu kana mashivi gumi emaminunhu, imwe nharaunda ine maitiro akasiyana-siyana.
3 - Ita Pasi Pamuviri NeGlow muRima Tape
Zvakawanda zvekudzidzira zvinoratidzwa nekugadzirira kwe AG6 kunobva pakunyatso. Vatori vechikamu vanoshandisa grids nemitambo yakarondedzerwa pasi kuti vabudirire kuita slide, kusvetuka, nekukanda kufamba. Shandisa izvi mazano, pamwe chete nezvakavaraidza, zvinopenya mumatepe erima kuti udzokezve kufanana kwakadaro kumba. Usatya kutora unyanzvi nemagariro iwe unogadzira uye maitiro aunoita.
Ladder Drills:
Shandisa chiedza mumatepi mutsvuku kuti ujekese 12 kusvika ku15-foot agility ladder pasi uye maviri mapepa akareba ematepi anenge masendimita gumi nemasere asina kupfupika, zvinyorwa zvese zvakagadzirwa tape imwe neimwe masendimita gumi nemashanu. Kushandisa iyi makera, maitiro anogona kusanganisira:
- In-and-out tsoka dzinokurumidza . Tanga pamagumo emanera, jog zvose tsoka mukati mekutanga kona yemakanho, zvino uzvizunguzire gare gare kune rumwe rutivi rwechipiri chikamu chemazera. Zvakare, jog zvose tsoka mukati mematanda matatu emakanho uye ramba uchiita nenzira iyi yose kusvika pasi.
- Crossover lateral plank inofamba . Gadzira zvakananga kusvika urefu hwemakero nemaoko maviri mune imwe neimwe yekutanga mbiri mahedheni. Famba maoko ako gareally yose kusvika pasi pakureba kwemaseri, uchitungamirira neruoko rwako rwokunze kutanga kuitira kuti iwe unofanira kuyambuka pamusoro pechiso chako mukati kuti uise panzvimbo yechitatu yeri square.
- 1-2-3 Kushamiswa kwakakwana . Mira pamagumo emanera uye uite makumbo maviri achikwira kwose kusvika pasi pakureba kwemaseri. Nenguva yokutanga pasi pasi pamakerere, chete tarisa mberi imwe square panguva imwe. Nguva yechipiri pasi pasi, fambisa mberi zvikwata zviviri panguva imwe, kutsika pamusoro peyero imwe. Nguva yechitatu pasi pasi, fambisa mberi zvikwereti zvitatu panguva imwe, kutsika kupfuura zvikwata zviviri. Rambai muchikamu chakafanana kwehuwandu hwekuisa kwenyu.
- Wide-leg lateral squat run . Mira pamagumo emanera, rutivi rwako rworudyi runotarisa kumatanho. Tora danho rakakura nerutsoka rwako rworudyi, uchiisa muchipiri kana chechitatu makirara. Dzvinyirira muhudyu mako uye uite squat yakazara-jira. Dzokera kumire uye tora rutsoka rwako rworuboshwe kusvika kune imwe nzvimbo yakafanana nerutsoka rwako rworudyi. Tora rimwe danho gareally nerutsoka rwako rworudyi uye ramba uchienda pasi kusvika pamanera.
Paunenge uchiverenga kudzokorora kwemaseri drills, chimbofunga rwendo rumwe norumwe pasi pasi pamusana sekudzokorora kamwechete kwekukurumidza kana kushanda nesimba, zvakadai sekukwira kana kukwira, uye kushamba kwega kwega sekudzokorora kwemasimba emabasa, kusanganisira squats, mapapu, pushups, nezvimwe zvakadaro .
Star Drills:
Shandisa chiedza chiri mumatepi mutsvuku kukwerera nyeredzi yetsoka nhanhatu pasi, kutanga kushandisa maviri, mamita matanhatu emakumbo ematepi kuti ugadzire muchinjikwa, ipapo uchishandisa shomanana, makumbo matatu ematape kuti uite "x" pamusoro iri pakati pepamuchinjikwa. Zvishomanana zvidzidzo zvinogona kusanganisira:
- Kuchengetedza slide mapuranga . Ita panzvimbo yeplanha kuitira kuti muviri wako ufanane nechepakati pechinyenyeri. Isa tsoka dzako pane dhiriri kana kuti pepa. Tora nzvimbo yekuti uverenge shanu, uye zvishoma nezvishoma tora mabvi ako kumapfupa ako, uchiedza kuunza tsoka dzako sepedyo sezvaunogona kusvika pakati peyo nyeredzi. Wedzerai makumbo enyu, mubatisise nzvimbo yekuverenga yevashanu, uye torai mabvi mberi mberi zvakare, ikozvino kushandura torso yako nemabvi kurudyi sezvo iwe uchiedza kuunza tsoka dzako kusvika pasi pechipinda chenyeredzi "x "kurutivi rworudyi. Wedzerai tsoka dzenyu kuti mutange, uye dzokera kuruboshwe. Ramba uchitarisa iri pakati-kurudyi-kuruboshwe kurongeka kwehuwandu hwekuisa kwako.
- Clock mapapu . Mira pakati penyeredzi. Tungamira mberi, sara rutsoka rwako rworudyi pane kana pedyo nepamusoro pe nyeredzi. Ita mberi lunge, uye dzokera kumire. Zvadaro, sungira rutsoka rwako rworudyi kune kurudyi, ino nguva inoita rutivi rwenzira. Pakupedzisira, gadzika rutsoka rwako rworudyi kumashure, uchironga bhora rerutsoka rwako rworudyi kusvikira kumashure kweredzi. Ita reverse lunge uye dzokera kumire. Dzokorora kurongeka nejoko rako rworuboshwe kuti udzoke zvakare. Pamusana pekuita izvi haufaniri kusvika kumakumbo ako ekumapapu kusvika kumigumo ye tepi.
- "X" agility tsoka . Mira pakati penyeredzi mune imwe nzvimbo yakagadzikana nemabvi ako uye zviuno zvakakotama zvishoma, uremu hwako pamabhora etsoka dzako uye zvipfeko zvako zvakakotama kumativi ako. Tora danho rinopfuurira kusvika kumagumo eti "x" kurutivi rworudyi, uchiedza kudyara rutsoka rwako chaizvo pamucheto we tepi. Nenguva ichitevera sutu nekusimudza rutsoka rwako rworuboshwe mberi kusvika kumagumo eti "x" kuruboshwe. Kurumidza kutora tsoka mbiri kumashure, pakarepo ita ruoko rwako, ipapo rutsoka rwako rworuboshwe kumashure, ino inoedza kudyara rutsoka rwako chaizvo pamucheto we "x" tepi shure kwako kune rumwe rutivi. Dzorera tsoka dzako kumashure panzvimbo yepamusoro zvakare, uye ramba uchidaro. Ita basa iri nekukurumidza sezvaungagona.
4 - Shandisa Tambo Dzemapuranga Kwemakombiro Emurambo
Chikamu chemufaro wekushanda kwema-arcade-style ndeyekuti iwe unogamuchira pakarepo, mubairo wekuona apo iwe unonyatsogadzirisa maitiro ekudzidzira LED chiedza. Iwe unogona kuenzanisa iyi iyo mubairo wehutano nemasoja e LED mabheti. Nokubatanidza magetsi aya kumadziro mumitambo yakasiyana-siyana, unogona kumhanya mazora apo iwe unofanirwa kutora chiedza chimwe nechimwe kuti uchinje kana kuti chibve. Heano maitiro mashomanana ekuyerera mazano iwe unogona kuedza kuedza, pamwe chete nemafungiro ekuenzanisa maitiro, asi sekune pasi pasi tape grids, inzwa wakasununguka kuwana kugadzira.
Light Square:
Ita mamita matanhatu emakiromita emagetsi mana pamapuranga ako, saka magetsi maviri ari kumusoro akamira kumusoro kwepamusoro wako, uye mabhiri maviri maviri ari pasi ari pangozi.
- Squat, svika uye slide . Kuti uite squat , svika uye slide, tanga kutarisa rusvingo kurudyi rwekona. Dzokai uye tapota chiedza chepamusoro chekurudyi, chechienderera mberi. Pakarepo gadzira pasi, kuti udzidze uye tendeuka pasi. Muchikwata chako chepasi, shandira kuruboshwe, kuisa pasi kuruboshwe kuruboshwe. Simuka, usvike maoko ako pamusoro wako kuti uise kumusoro kweruboshwe. Dzorerai basa racho, ino nguva inoita kuti magetsi ose adzoke zvakare.
Narrow Triangle:
Gadzira katatu kakamanikidzwa yemagetsi emapombi kuitira kuti pasi iri mbiri inenge iri kure nemapendekete uye anenge masere kusvika ku12-inches kubva pasi. Musoro wekona katatu unofanira kuiswa pamusoro pemusoro wako, saka unofanirwa kusvika kuti uuise pane zvigunwe zvako.
- Pushup patty keke . Ita panzvimbo inotarisana nechepamusoro pamadziro kuitira kuti magetsi emapopu ari pamberi pese papfudzi. Ita pushup, uye mushure mekunge iwe uchisimudzira kusvika kune chinzvimbo chekutanga, tora uremu hwako kurudyi uye simudza ruoko rwako rworuboshwe kubva pasi, uchiusvibisa pamuviri wako kuti uise chiedza pamberi pebandauko rako rorudyi, uchitendeuke. Dzorera ruoko rwako rworuboshwe pasi, ita imwe pushup, uye nguva ino udzorere uremu hwako kuruboshwe, uchishandisa chanza chako chekurudyi kuti uise chiedza pamberi pefudzi rako rweruboshwe pa. Ramba uchitarisa izvi, uchidzima magetsi.
- High light patty cake burpees . Simira uchitarisana nemadziro, anenge mamita maviri kubva pauri. Donhera pasi, udyara zvanza zvako pasi, uye udzokere tsoka dzako shure kwako kuti uite panzvimbo yakakwirira. Kubva pane chinzvimbo ichi, tora ruoko rwako rworudyi kuti utende kuruboshwe rworuboshwe rwechetatu, uye tora ruoko rwako rworuboshwe kuti utende. Kana magetsi maviri aripo, dzosa tsoka dzako kumashure panzvimbo yakagadzika, uye svetuka mudenga, kuisa chiedza chepamusoro pechanhatu apo iwe uchiita saizvozvo. Nyika zvishoma nezvishoma, mabvi ako nemapuno zvakanyungudutswa zvishoma zvishoma kuti urambe uchiita basa racho, ino nguva ichidzima magetsi. Kana kusvetuka kwakaoma zvikuru, simuka umire, uchikwira kumusoro dzako-zvigunwe kuti uvhare chiedza chepamusoro.