One-Hour Killer Cardio uye Simba Kudzidzisa Basa

Munyika yakanakisisa, iwe unenge uine nguva yose munyika kuti uite cardio uye simba kushanda zvakasiyana. Munyika chaiyo, iwe une mukana kana iwe ukakwanisa kukodzera mukurovedza zvachose. Imwe nzira yekuita izvi ndeyekubatanidza cardio nesimba pamwe chete mubasa rimwechete .

Ikokuita basa rimwe chete nzira yekugadzira cardio / simba chiito, kutanga nemaminetsi makumi matatu emaminitsi ekudzidzisa kwemazuva ose pamushandisi chero upi zvake unoteverwa nekatevedzana re -high-intensity simba maitiro anoshandura maronda ose mumuviri. Iwe uchaita dunhu rezviito zvekudzidzira kamwechete kwemaminitsi makumi mashanu ekupedza muviri kana, kana uchida awa yakazara, dzokorora dunhu imwe nguva. Iri ibasa rakaoma, saka iva nechokwadi chekuchinja chero zviito zvekuita zvinokonzera marwadzo kana kusanzwisisika uye kuona chiremba wako kana une chirwere chipi nechipi kana zvirwere.

1 - 30 Minute Interval Workout: Sprints uye Hills

Sarudza chero motokari yemotokari kana basa raunosarudza nokuda kwekudzidzira kwekuvhara kwemazuva. Izvi zvinogona kusanganisira treadmill, nzvimbo inotenderera, murayiridzi wei-elliptical, kana muchina wekutema. Izvi zvinosanganisira kushandura zvirongwa munguva yose yekuita basa kuti uchengetedze zvinhu zvinonakidza, kupisa makoriri akawanda, uye kuvakira kutsungirira.

Ichi chikoro chinoshandisa chiito chekuita zvakaenzana (RPE) kubva pa1 kusvika ku10, uye 1 iri nyore uye 10 iri kuwedzerwa kushanda.

Kupindira Kushanda

1. Maminitsi mashanu Kushamwaridzana: Nhanho yakakodzera. RPE 3 kusvika ku4.
2. Maminitsi maviri Baseline: Wedzera kurerekera kana kudzivisa uye nekukurumidza kusvika kumusoro kwekunzvimbo yako yekunyaradza. RPE 5.
3. Maminitsi maviri Piramidi Kumusoro: Wedzera kutsika kana kudzivisa 2 muzana kwemaminitsi gumi nemashanu. RPE 7.
4. Maminitsi maviri Piramidi Pasi: Deredza kuderera kana kukanganisa 2 muzana mumaminitsi gumi nemashanu. RPE 7.
5. 1 Minute Sprint: Shanya nekukurumidza sezvaungagona. RPE 8.
6. Maminitsi maviri Baseline: RPE 5.
7. Maminitsi maviri Piramidi Kumusoro: Wedzera kutsika kana kudzivisa 2 muzana kwemaminitsi gumi nemashanu. RPE 7.
8. Maminitsi maviri Piramidi Pasi : Deredza kuderera kana kukanganisa 2 muzana mumaminitsi gumi nemashanu. RPE 7.
9. 1 Minute Hill Sprint: Wedzera kutsika kana kudzivisa ne8 kusvika ku 10 muzana. RPE 8.
10. Maminitsi maviri Baseline: RPE 5.
11. Maminitsi maviri Sprint: Endai nokukurumidza sezvaunogona. RPE 9.
12. Maminitsi maviri Baseline: RPE 5.
13. Maminitsi mashanu Kupera pasi: RPE 3 kusvika ku4.

Kana wapedza, ikozvino iwe unogona kutanga simba redu.

2 - Simba Sedunhu: Squats Nepamusoro Press

1. Kubata zvisikwa zvishoma pamapfudzi, zviderera mu squat , kutumira zviuno zvakare.
2. Svetera muzvitsitsinho kuti umire uye, panguva imwe chete, shandisa zvigadzirwa zvepamusoro.
3. Dzokorora kwemasekondi 60.

3 - Pushup Plank uye Row

1. Pinda pane chinzvimbo chekusimudza pane imwe nhanho, yakasimudzwa, kana pasi pasi nemaoko anobata dumbbells pamusoro pefudzi-kuputika kunze.
2. Pasi kusvika pakuvhara pushup, kuchengetedza musana wakavhara uye kusina.
3. Dzvinya kusvika pane uye tora chiremera chakarurama mumutsara.
4. Pasi uye dzokorora makumi makumi matanhatu nematanhatu emativi.

4 - Squat Curl Press

1. Mira pakumbo rorudyi netsoka roruboshwe riri shure kwako, uchizorora pazvenwe.
2. Squat yose kusvika pasi, achibata zviremba kusvika pasi uye achichengetedza musana wakananga uye iyo isina kubvumirana.
3. Chengetedza zvisikwa mu biceps curl uye wobva wavhara icho chekudzivirira uye shandisa zvigadzirwa zvepamusoro apo iwe unomira panzvimbo yakamira.
4. Deredza zvidhori uye dzokorora kufamba kwemaminitsi makumi matatu musati washandura mapande.

5 - Pasi Lunge ne Double Arm Row

1. Ita zviyereso muruoko rumwe uye dzoka shure nerutsoka rworudyi mumarara. Gumbo rekumusoro rinofanira kuva rakananga, bondo rinotangira shure kwezvenwe.
2. Chirongwa kubva muchiuno, kuchengetedza musana wakadzika, uye kudhonza zvikwiriso kusvika pamvura yepamusoro mumutsara.
3. Deredza zvidhori uye dzoka kumashure kunzvimbo yekutanga uye dzokorora zvitsva zvose usati washanduka.
4. Dzokorora kwemaminitsi makumi matatu kumativi ose.

6 - Dumbbell Circles

1. Tanga kutarisana mberi, zvisikwa pasi.
2. Dzokera kurudyi, pivhura pamakumbo maviri paunenge uchiunza zviremba kumusoro uye pamusoro pemusoro.
3. Dzokera kumapakati, zvakare piviru pamakumbo, zviyero zvakananga pamusoro pemusoro.
4. Tungamira kuruboshwe, kuderedza zvisikwa pasi kuti upedze denderedzwa.
5. Dzokorora kwemaminitsi makumi matatu mune imwe neimwe nzira.

7 - Core Kickbacks

1. Tanga muhombodo nepamakumbo makumbo, chiyero muruoko rworudyi.
2. Uchibatanidza nzvimbo yeplanki, tora kurudyi kwechepamusoro pedhiyo.
3. Iva nechokwadi chokuti zviuno zvakakona kusvika pasi, pasina kubatanidzwa.
4. Dzvanyira triceps kuti uwedzere ruoko, uchengetedze bhodhi panzvimbo imwechete.
5. Dzokorora kwemaminitsi makumi matatu kumativi ose.

8 - Hammer Curls Nesimba Simba

1. Simira netsoka nechokuputika kwehuputi, kurega kubatanidzwa sezvo iwe uchibata zvigadziko nematende anotarisana mukati.
2. Svetera zviyero shure kwako uye zvigadzire maoko kana iwe uchidzika muchikwereti kusvikira mahudyu akafanana nechomukati.
3. Chengeta maoko akavharidzirwa apo iwe umire kumashure uye zvishoma nezvishoma udzike zviyero zvezvikamu zvina.
4. Dzokorora kwemasekondi 60.

9 - Chikamu Lunge Row

1. Ita mutoro muruoko rwako rworudyi ugoenda kune rumwe rutivi rworuboshwe, kutora uremu kusvika pasi.
2. Dzvinyirira kumashure uye simudza rutsoka rworudyi kunze kune rumwe rutivi uchitinha uremu, uchitarisa kumashure.
3. Dzokorora kwemaminitsi makumi matatu kumativi ose.

10 - Dips With Leg Extensions

1. Gara pane imwe nhanho kana chigaro nemabvi akakombama uye maoko ari pedyo nehudyu.
2. Svetera kumaoko uye uchengetedze zviuno kumabhedha.
3. Bend the elbows mu triceps pinda uye sezvaunosimudza, wedzera rutsoka rworudyi, usvike rutsoka neruoko rwako rworuboshwe.
4. Dzokorora kufamba kune rimwe divi.
5. Dzokorora kwemasekondi 60.

11 - Plank

1. Nhema inotarisana pasi pamubhedha uchizorora pamashure, zvigadziro zvakadzika pasi.
2. Bvisa pasi, usimudze zvigunwe uye ugare pamakumbo.
3. Chengetedza musana wako wakatetepa, mumutsara wakarurama kubva pamusoro kusvika kune zvitsitsinho uye edza kuchengeta kubva pakuputika mukati.
4. Gara kwemaminitsi makumi matatu, zorora zvishoma, uye dzokorora.

Zvimwe

12 - Chikamu Hip Lift

1. Gara, ugare kuruboshwe rworuboshwe uye kuruboshwe rworuboshwe, mabvi akotama.
2. Tora ruoko rworudyi rwakananga uye wobva wapinda mukati-kati uye unobatanidza zvibvumirano zvekusimudza mahudyu kubva pamate.
3. Panguva imwe chete simudza rutsoka rworudyi kune masendimita mashoma, uchitarisa pachidya chekunze.
4. Dzokorora kwemaminitsi makumi matatu kumativi ose.

13 - Bhuna Nenjodzi Drop

1. Pinda mubhiriji uye simudza rutsoka rworudyi kubva pasi, uchirutambanudza kusvikira ruchiyerera kusvika pasi.
2. Kuchengetedza rutsoka kuchinjwa, zvishoma nezvishoma unodonha rutsoka rworudyi kunze kune rumwe rutivi masendimita mashoma usingatungamiri muviri wose.
3. Dzorerai gumbo kumusana uye dzokorora.
4. Dzokorora kwemaminitsi makumi matatu kumativi ose.

14 - Imire Crossover Crunch

1. Tora maoko mushure memusoro uye ugouya nemabvi akakodzera kumusoro uye mumuviri wako apo iwe unotenderera kuburikidza nemhutu, uine bhetari rokuruboshwe kurudyi.
2. Dzokera kunotanga uye dzokorora usati watanga mapande.
3. Dzokorora kwemaminitsi makumi matatu kumativi ose.

Zorora kwemaminiti 1 uye dzokorora dunhu reawa yakazara yekushanda.