Izvi zvinoshandisa muviri wose uye zvakanaka kune vanofambira kana vaya vasina nzvimbo yakawanda kana zvigadzirwa. Zvose zvaunoda chimwe chinhu chine uremu hushoma kune iyo - bhuku guru refoni, bhegi kana kunyange sutukasi, uye chigaro kana chigaro. Zvimwe zvinoshandiswa zviri mberi, saka shandisa kuchenjerera uye shandura workout kuti uenzane nehutano hwako.
Sei
- Kushamwaridzana nemaminetsi mashomanana e- cardio kana kutsika kumusoro nepamusoro masitepisi.
- Ita basa rega rega kuitira nguva yakatarwa kana kudzoka zvakare, kudzokorora basa rimwe nerimwe kusvika katatu kana kuita chiito mumutambo wedunhu
Precautions
Ona chiremba wako usati waedza kuita basa iri kana uine kukuvara, zvirwere kana mamwe mamiriro. Gadzirisa maitiro ekudiwa sezvinodiwa kuti ukwanise hutano hwako uye zvinangwa. Chenjerera paunenge wakabata chimwe chinhu kunze kwezvinyengeri paunoita izvi maitiro.
Zvishandiso Zvinodiwa
Chinhu chakakosha, chigaro
Yakakurudzirwa Basa
- Dunhu Rakaitwa - Ita basa rimwe nerimwe kwemaminitsi 30-60, rimwe shure kwechimwe uye uchinge usingazorori mukati mekudzidzira. Dzorera dunhu kusvika kusvika katatu, zvichienderana nenguva yako, uwandu hwehutano, uye zvinangwa.
Pushups yakatsvaga
Edza shanduro yakasiyana yepurogiramu yako yakajairika nekuisa ruoko rumwe mubhuku refoni (kana chero chimwe chinhu) uye imwe iri pasi. Pamabvi ako kana zvigunwe (uye nemuviri zvakananga), zvisike pasi kusvika pushup uye shingirira kumashure. Ita zvose zvaunokwanisa panguva iyo inoratidzirwa, kushandura maoko kusvika hafu.
Reps / Sets / Duration : 30-60 seconds
Shanduko Yakaoma: Ita pfuti pamabvi ako
Mangwanani Akanaka
Simira netsoka pamusoro pehuputi-yakaparadzana kunze unobata chinhu chakareruka mushure memutsipa - Kana uri muimba yehotera, unogona kushandisa bhuku refoni kana chimwe chinhu chakareruka kana, kana usina michina, tora chete maoko akananga kumusoro kumusoro kwekuwedzera.
Kuchengeta kusungirirwa uye kumabvi zvishoma zvakakotama, chidimbu kubva muchiuno uye chengetedza torso kusvikira ichifananidza nechomukati, kuchengetedza maoko muchienderana nenzeve. Simudza uye dzokorora. Chengeta iyo isina kusungirirwa nguva dzose. Kana uine matambudziko akadzoka, tya kutama uku.
Reps / Sets / Duration : 30-60 seconds
Shanduka Simba: Usatora chero zvigadziko zvachose
Pike Shoulder Pushups
Iyi ndiyo yekufambisa mberi, saka shandisa chenjeri! Isa zvigunwe zvako pane imwe nhanho kana chigaro uye uise pasi. Simudza muviri wako uchienda kune imwe nzvimbo nemaoko ako zvakananga pasi pemapfudzi ako uye pamusoro wepamusoro wako wakatarisa pasi. Bend the elbows and body body into a pushup. Dzorera zvakare uye dzokorora. Kufamba kunoratidzwa pabhodhi rekuvhima, iro rakanyanya kupfuura, asi kana iwe usina bhora, chigaro kana kunyange mubhedha uchaita.
Reps / Sets / Duration : 30-60 seconds
Shanduka Simba: Chengeta tsoka dzako pasi uye mabvi akotama
Rear Delt Flies
Netsoka dzechikafu-yakaparadzana, chidimbu kubva muchiuno kusvikira shure chiri chakareruka uye chichienderana nechomukati, kubhurwa kwakasungwa. Simudza maoko ako kumativi kumapfudzi nepamagunwe akatarisa kusvika padenga. Pasi uye dzokorora. Wedzera zviyero zviduku zvekuwedzera, semuenzaniso, mabhodhoro emvura. Kana izvi zvichitambudza mapepa ako, zviwande!
Reps / Sets / Duration : 30-60 seconds
Simba Shanduko: Bata zvisikwa zvidiki zvekuwedzera
Triceps Dips
Gara pabhenji kana sachigaro nemaoko achizorora pedyo nehudyu. Svetera uye uuye nehudyu kunze, asi uchingosunga bhenji, mabvi akadzikamisa. Bend the elbows uye pasi pasi pasi (kugara pedyo neberekheni) kusvikira zvikwata zviine 90 degrees. Shingai uye dzokorora. Ruramisa makumbo nekuwedzera.
Reps / Sets / Duration : 30-60 seconds
Shanduka Simba: Gadzirira tsoka pamusoro pechigaro nekuwedzera
Triceps One Armed Pushups
Rara pasi kuruboshwe, mahudyu nemabvi akaiswa. Putira ruoko rworuboshwe rwakapoteredza torso kuitira kuti ruoko rworuboshwe ruzorore pachiuno. Isa ruoko rworudyi padhorosi pamberi pako, chikamu chakafanana nemuviri. Dzvinya maruva uye chengetedza muviri wako. Pasi uye dzokorora kune dzose zvakare musati machinja.
Reps / Sets / Duration : 30-60 seconds
Shanduko: Simbisa ruoko rwako pasi pasi kuti ubatsire kukupa mamwe maitiro
Tiptoe Squats
Netsoka dzakakura kupinda huputi, svetera pasi uye isa maoko pamusoro pebhuku refoni pamberi pako. Simuka pane zvigunwe zvezvigunwe zvako. Kuramba uri pamakumbo uye pamunwe wako, simudza mahudyu kumusoro uchienda kune denga uye ruramisa mabvi sezvaunokwanisa. Shingai zvakare pasi uye dzokorora, kugara muchienda kune nguva yose. Shandura nekuisa maoko kumusoro (pachigaro kana mubhedha).
Reps / Sets / Duration : 30-60 seconds
Shanduka Shanduko: Ita nguva dzese dzisingabviri
Pamusoro Lunges
Simira pakatarisana nemamita anenge mamita matatu kunze. Bata chimwe chinhu nekureruka (Ndiri kuchengeta dumbbells, asi kana iwe usina michina iripo, edza bhuku refoni kana kunyange bhegi rako kana musaka) pamusoro. Bhodza mabvi uye udzike mukati maro, uise mabvi maviri kumakona makumi mapfumbamwe, pamberi pegumbo shure kwezvenyu. Kuchengetedza uremu hwepamusoro, shingairira shure uye dzokorora zvekare mushure mekushandura makumbo.
Reps / Sets / Duration : 30-60 seconds kumativi ose
Shanduka Simba: Tora zvisikwa zvishoma, uwedzere zvimwe zvekuwedzera
Akavhara Zvikwata Negumbo Rinokurudzira
Bendedzana nemaoko kumashure, musingabatanidzi. Tora rutsoka rworuboshwe kune rumwe rutivi, zvigunwe pasi uye ugove bhedu rakarurama mu squat. Ruramisa gumbo rorudyi sezvaunosimudza rutsoka rworuboshwe masendimita masere kubva pasi. Chengetedza chiuno, mabvi, uye tsoka mukugadzirisa uye kutarisa mberi kwemukati.
Reps / Sets / Duration : 30-60 seconds kumativi ose
Simba Rakasimba: Squat zvakaderera sezvaunokwanisa, chengetedza gumbo rakasimudza nguva yose.
Oblique Ab Sweeps
Gara nemakumbo zvakakotama, dzoka zvakananga, maoko akaenderera mberi pamberi pako. Shingairira the abs uye shandisa ruoko rworudyi pasi uye shure kwako muchitenderera chemukati, kusendamira torso kumashure mashoma masendimita. Gara kumashure udzoke kune rumwe rutivi.
Reps / Sets / Duration : 30-60 seconds
Shanduko: Simba kumusoro kuti udzike zvakasimba, chengeta maoko akadzikama