Iwe wakatarisa maOlympic uye iwe wakaona iyo miviri yakasimba, yakakodzera ... vanowana sei saizvozvo? Maawa nemaawa ekudzidziswa kwemazuva, vhiki, makore, zvechokwadi.
Vazhinji vedu hatina nguva, simba kana chido chekudzidzisa saizvozvi, asi pane chimwe chinhu chatingaita kuti tive sevatambi. Vatambi vakawanda veOlymicic vanopa chimwe chinhu zvakafanana - Vane simba, simba, kutsungirira, uye kurangwa.
Mashoko akanaka ndeokuti, haufaniri kunge uri weOlympian kukudziridza zvinhu zvose izvozvo. Zvose zvaunoda kuita basa rinosangana nezvose zvinotambudza nzvimbo idzi nezvimwe.
Izvi zvakagadziridzwa zvakanyanyisa kurori-moto zvinongoita izvozvo nemusanganiswa wesimba uye cardio maitiro. Hasi chete uchange uchinge uchinge uchinge uine simba nemaitiro epineometric, iwe uchachengetedza mwoyo wako kuwedzera kukura kuti uwedzere kutsungirira uye iwe uchasimudzira zvigaro zve simba.
Izvi zvinowanzoita zvose zvaunoda kuti udzidzise semutambi, apo iwe unofamba kubva pane imwe miviri kuenda kune imwe uine zvishoma kana kuti usingazorori kuti uchengetedze mwoyo wako.
Dunhu rimwe nerimwe rinosanganisira maitiro mashanu: 2 high-intensity cardio exercises uye 3 simba maitiro. Kazhinji kufamba kunoitwa kweinenge kweminiti, asi unzwe wakasununguka kugadzirisa basa rega rega kuti rikwanise purogiramu yako.
Kutevedza muviri, sezvakaratidzwa, nekuzorora kwenguva pfupi pakati pezvidzidzo, zvinotora maminitsi 60-65.
Precautions
Ona chiremba wako usati waedza kuita basa iri kana uine kukuvara, zvirwere kana mamwe mamiriro.
Zvishandiso Zvinodiwa
Dumbbells dzakasiyana-siyana dzakawanda, bhora rekuvhiya , danho kana staircase, boka , uye mishonga bhora (shandisa kurema kana zvichidiwa).
Nzira Yokuita Nayo Advanced Cardio uye Simba Circuit
- Ita basa rimwe nerimwe mudunhu, rimwe pashure peimwe, richizorora pakudzidzira sezvinodiwa
- Kwekushanda kwenguva yakareba, dunhu rimwe nerimwe rinopetwa kaviri (sezvinoratidzwa). Iwe unogonawo kuita rimwe dunhu rega roga kuti uite basa shoma.
- Kana iyi ndiyo nguva yako yokutanga kuita basa iri, famba kuburikidza nechiito chega chega kamwe pakarepo kudzidza zvidzidzo.
- Chengetedza simba rako mukati mekugadzirira uye udzoke kana mwoyo wako wekukura uchikwirira.
- Gadzirisa kushanda sezvinodiwa uye kudzivisa chero zviito zvinoshungurudza kana izvo zvinovhiringidza.
Dziisa
Famba uye udzike kumhanya kwezvikwiriso kana kusarudza chero kuenzanisa kwemadiodiodio kwemaminitsi 3-5.
1 - Dunhu 1: Kutambisa Jacks kuNhanho
Mira pamberi pe 4-8 inch step and jump on the step with both feet. Chimburukira pasi (kana kutsika pasi kuti uchinje) uye ita jack. Mushure mokunge musvetuka tsoka dzenyu pamwe chete, dzokai zvakare kumatanho. Ramba uchichinja kusvetuka pane imwe danho nejack pasi kuti uite zvakare makumi maviri nemasere.
2 - Mhemberero dzepamberi nepamusoro
Tora midzi yezviremba uye uende mberi mberi nejoko rorudyi. Pinda muchitsitsinho kuti udzoke, simudza bhandi nechiyero chemari uye utore gumbo rorudyi kumashure. Dzorerai 12 reps pajoko rorudyi. Pamuviri wechipiri, dzokorora kuchinja uku kune rimwe rutsobo rworuboshwe kune gumi zvakare. Kana iwe uri kungoita rimwe dunhu, ita mativi maviri.
3 - Rusvingo Gara Uine Mutsipa Unobereka
Nebhogi rekudzivirira rinotsigira kumashure, rakaderera kusvika mugarisi kusvikira mahudyu ari akafanana nechomukati. Simudza rutsoka rworudyi kubva pasi pasi masendimita mashoma, pasi uye simudza rutsoka rworuboshwe kubva pasi. Chengetedza muviri udzike uye usazvidzivirira uye pasi. Ramba uchichinja mativi eminiti 1.
4 - Squats
Tora zviremera zvakaremara pamusoro pemapfudzi kana pamakona ako uye svetuka kusvikira mabvi ari anenge 90 degrees. Simudza hafu kumusoro uye udzoke kumashure usati wamira kumativi ose.
Ndiyo imwe rep. Dzokorora zve 15 zvakare.
5 - Nguva Yakareba
Ita mberi kusvika kune iwe unogona nemakumbo ose pamwe chete, uchidzika nemabvi akanyorova. Ramba uine huwandu hwemashure matatu (kana kuti nzvimbo yakawanda yaunayo), svetuka kuti utendeuke uye utore 3 kusvetuka shure. Dzokorora kweminiti 1.
Dzokorora Dunhu 1, Maitiro 1-5.
6 - Dunhu repiri: Kurwisana Nevanokunda Makomo
Sketi uye isa maoko ako pasi. Muchikwata chinoputika, svetuka makumbo kumashure munzvimbo yekusimudza-up. Ita rutsoka rworudyi mukati, tora zvigunwe kusvika pasi uye shandura tsoka mumhepo, uunza rutsoka rworudyi shure uye rutsoka rworuboshwe mberi. Ita rutsoka rworuboshwe shure, svetuka tsoka shure kwemaoko uye simuka. Yakazara 12 reps.
7 - Gwara Ups
Mira shure kwema-inch 15-inch platform uye ubatisise zviremba zvakakura. Isa rutsoka rworudyi padanhoro, tumira uremu kuchitsitsinho uye pfuurira muchitsitsinho kuti uuye padanho. Zvishoma nezvishoma dzoka zvakare uye dzokorora zvekare 15 mushure mokuchinja majeko.
8 - Tiptoe Squats
Simira netsoka pamusoro pechechi-kure nechemberi uye kuruka , uise maoko pasi. Simuka uchienda kumakumbo ako uchisimudza zviuno kumucheto uye ugadzirisa mabvi sezvaunokwanisa. Squat zvakare pasi, kugara pazvigunwe zvako uye kudzokorora zvekare makumi maviri.
9 - Kufa kweLunge
Pinda munzvimbo yakagadzikana nechepamusoro petsoka uchizorora pane imwe nhanho. Ita chiedza-midzi yezviremba uye udzike mukati maro, uchitora torsi kusvika pahudyu uye zviyereso pasi (kumashure zvakadzika). Kubva ipapo, ruramisa mabvi apamberi mukufa. Bhota pamabvi uye kusundira shure kuti utange, uchidzokorora zvekare gumi nembiri pamakumbo akanaka. Munguva yechipiri chechipiri, dzokorora ichi kufamba kune rumwe rutivi rworuboshwe.
10 - Chikwata chejeri chinosvetuka
Isa mavoko mushure memusoro, svetuka kunze. Bhodza mabvi muchikwereti, mabvi shure kwezvigunwe uye chifukidzo chichirembera zvishoma mberi. Ita sepamusoro sezvaunogona, iwe uchitasva nemabvi apfava mu squat. Dzokorora kwemasekondi 60.
Dzokorora Dunhu 2, Maitiro 1-5.
11 - Dunhu 3: Froggy inosvetuka
Squat kusvika pasi uye, muchikwata chinoputika, simuka kubva pasi, uchikwira mumhepo uye uchinge uchitenderera zvitsitsinho pamwe chete. Gara nemabvi akagadzika uye dzoka zvakare muchikwata chako kuti ugadzirire kubuda kunotevera. Dzokorora zvegumi zvekare, zorora kwemashure mashoma uye dzokorora.
12 - Squat, Curl uye Press
Tora zvigadzirwa zvemaoko uye simira kune rutsoka rworudyi, rutsoka rutsoka shure kwako. Shingira pasi, uchibata zviremba kusvika pasi (kumashure). Chengetedza zvisikwa mu biceps curl uye wobva wavhara zvirairo pamusoro apo iwe unomira panzvimbo yakamira. Deredza zviduku uye udzoke zvekare gumi zvakare. Panharaunda yechipiri, dzokorora kufamba kune rimwe rutsoka rworuboshwe.
13 - Chirwere chepushups
Muchigunun'una, pamabvi kana zvigunwe, famba kuruoko rworuboshwe mberi (ramba uine ruoko rwakarurama munzvimbo) uye uite pushup. Nokuda kwekutsvaga, tora ruoko rworudyi mberi uye kuruboshwe kuruboshwe. Ramba uchichinja mapepa, uchizadza 16 zvakare.
14 - Dumbbell Rows
Bheta kusvikira torto inofanana nepamusoro uye ichibata zviremu zvakakura mukati mavo maviri maoko. Bend the elbows uye udonhedze zviyero kusvikira zvikwiriso zvisinganzwisisiki nemoto. Pasi uye dzokorora zvekare 8 zvakadzoka zvakare, zvinoteverwa ne 8 zvishoma, zvishoma zvishoma.
15 - Zvigunwe zvepano zvinosvika kuChipiri uye kuJumping Jacks
Mira pamberi pechito kana chiduku chiduku. Dhafaira kuruboshwe kuruboshwe, chimbidza kuchinja tsoka mumhepo uye tora danho nekona. Zvimwe zvinokurumidza maziso ekudzoka kwemashure gumi nematanhatu uye zvino ita 16 kuruka jacks. Dzokorora 2 dzimwe nguva.
Dzokorora Dunhu 3, Maitiro 1-5.
16 - Dunhu rechina: Kurutivi rwemberi Jumping Lunge
Tora rutsoka rworudyi kunze kune rumwe rutivi uye ronamatira bhochi rweruboshwe kuti rive mumuteereri wemuteereri, uchienda zvakadzika sezvaunogona uye kugunzva ruoko kusvika pasi. Kurumidza kufambisa tsoka mumhepo kuti uende kune rumwe rutivi. Ramba uchichinja mativi eminiti 1.
17 - Rear Delt Squeezes
Ita bhande rinopikisa mukati, maoko ari pachena pamberi pako. Dzvinyai mapepa epafudzi pamwe chete uye mudhonza bundu kuitira kuti maoko asvike kumativi akafanana neendege (matende anotarisana nedenga). Dzokera kunotanga uye dzokorora zvegumi zvekare zvakateverwa ne 10 zvakanonoka, zvakarongedzwa zvekutsvaga zvakare.
18 - Mafupa Cheputi
Tora zviremera zvakakura pamusoro pebhokisi, maoko akarurama. Bend the elbows in a press chest . Shingairira uremu hafu kumusoro, chengetera kumashure uye wovhara nzira yose. Dzokorora zve 12 zvakare.
19 - Arnold Press
Tanga nemaoko akakotama pamberi pomuviri, zvigadziko zvakatarisana nebhokisi. Sezvaunosungiridza maoko pamusoro pemusoro, shandura matende acho kunze. Pasi patsika pasi, kuchinja maoko kumashure kunotangira nzvimbo uye dzokorora zvekare gumi zvakare.
20 - Squat Anoputika
Pasi kusvika mujasi, mabvi shure kwezvigunwe, kusvetuka zvakaderera sezvaunokwanisa. Ita kumhepo, kutora maoko kumusoro. Ita nemabvi akanyorova uye dzokorora kweminiti imwe.
Dzokorora Dunhu 4, Kudzidzira 1-5.
21 - Dunhu 5: Plyo-Jacks
Tanga netsoka pamwe chete uye svetuka kumusoro, uchitora tsoka kusvika kune rumwe rutivi, uchidzika mujasi rakadzika. Svetuka uye udzorere tsoka pamwechete (iko kunononoka kutamba jack). Isa maoko ako pamusoro kuti uwedzere simba. Ita izvi kutama kwemaminitsi makumi matatu, zorora kwemashure mashomanana, uye dzokerazve mamwe masekondi makumi matatu.
22 - Kickbacks
Bata chidimbu-uremu hunorema mukati mavo maviri maoko uye ufukidze kusvikira torso yakafanana nechomukati. Bhenha maoko uye udonhedze zvikwiriso kusvika pamvura. Kubata nzvimbo iyo, ruramisa maoko kunze kwako, kufambisa mitambo ye triceps. Dzokorora zve 16 zvakare
23 - Biceps Curls
Bata zviremera zvakakura uye bend the elbows, uine zviyero mu biceps curl . Itai kuti muchengeti uremu hwose pasi, simudza kusvika kumusoro uye wozoderedza zvakare zvakare. Ndiyo imwe rep. Dzokorora zve 12 zvakare.
24 - Dips
Gara pachigaro kana bhenji uye musimudze, muchivhara chiuno nechechi. Bend the elbows uye kuderera pasi kusvikira zvikwata zviri pamakona 90-degree. Dzokera shure kusvika pakutanga. Dzokorora kweminiti 1.
25 - Hammer Curls
Bata zviremera zvakakura nemichindwe zvinotarisana mukati. Bend the elbows uye chengetedza zviyero kune mafudzi, kuchengetedza zvanza zvinotarisana. Pasi pfupi udzoke uye dzokorora zvekare 15.
Dzokorora Dunhu 5, Kudzidzira 1-5.