Iva akagadzirira kutamba nekukurumidza-tempo workout!
Nekukwira uku, iwe uchatora nzira yakasiyana. Panzvimbo yekuchengeta nhamba ye RPMs yako, iwe uchagadzirisa maitiro ako kune kurohwa kwemimhanzi-ihwo hunosimbiswa-kubata , mune mamwe mazwi. Kana mimhanzi ichikurumidza, iwewo, iwe. Apo temhepo inononoka, iwe unofamba zvishoma nezvishoma. Mune zviitiko zvose, iwe uchagadzirisa kushora kwako kumusoro uye pasi kuitira kuti pane dzimwe nzvimbo unenge uchienda pabhasikiti pane purogiramu yakarwisana neanodzvinyirira kukurira.
Panzvimbo pokumanikidza kupikisa kuwandu, iwe unotarisa pa gear 20 pabhazikoro ine magera makumi maviri kana makumi mana kana makumi mashanu kubva kune makumi mashanu kubva kune makumi mashanu kubva kune makumi mashanu kubva kune makumi mashanu kubva kune makumi mashanu kubva kune makumi mashanu kubva kune makumi mashanu kubva kune makumi mashanu kubva kuzana kubva muzana. Iwe uchashamiswa pane zvakakosha zvikuru izvi izvi, kunyanya nokuti muviri wako uchange uchisvika kune mimhanzi.
Dharirai nziyo dzinotevera zvekutevedzera kwako. Ita tauro rinoshandiswa (nokuti iwe uchazadza bhakete!) Uye uzadze hombe huru yemvura kuitira kuti uchengeterwe hydrated munguva yekudzidzira. Zvino, gadzirira kutamba!
Rwiyo: Stitches, Shawn Mendes
Zvaunofanira Kuita: Maoko ako ari kumashure kwemasitadhi, gara uye unofambisa nekudzivirira chiedza pamusana pakarepo uri munguva pamwe nemimhanzi kwemaminitsi 1½. Wedzera kushorwa zvishomanana. Chengetedza kufamba kwako uye ugoendesa basa kuruoko rwako rworudyi kwemaminitsi makumi matatu, wozoshandura kuruboshwe rwako kwemaminitsi makumi matatu. Itai zvose makumbo zvakare.
Nguva Yakapera : 3½ Maminitsi Matambudziko ( RPE ): 4-5
Rwiyo: Usarega, Itai Kuti Vanhu Vave
Zvaunofanira Kuita: Wedzera kumira kwakakwana kukutsigira iwe pakamira. Tanga nekutengesa pawakagara kwemasekondi makumi matatu; ipapo, mirai uye muchifamba nemaoko muchigaro 3 kwemaminitsi makumi matatu; ita muviri wako wakarurama (maoko ako panzvimbo 2 ) kwemaminitsi makumi matatu. Gara uye dzokorora.
Ramba uchifambidzana nekurohwa nguva yose!
Nguva Yakaitika: Maminitsi matatu Nhamo (RPE): 5-6
Rwiyo: Danidzira, Usher
Zvaunofanira Kuita: Wedzera kunonoka kumanikidzana uye uite chigaro chakakwira kusvika kunoro. Apo temhepo inotakura, simira nemaoko muchinzvimbo chechitatu uye gara uine kurohwa. Apo temhepo inononoka, dzokera kuchirasi uye kuwedzera kushorwa, uchienderera mberi uchikwira nehope. Dzorerai muenzaniso kusvikira pakuguma kwe rwiyo.
Nguva Yakareba: Maminitsi 4 Matambudziko (RPE): 7
Rwiyo: 4 Maminitsi, Madonna
Zvaunofanira Kuita: Nekudzivirira kusinganisa pabhazikoro (yakakwana kuti ikusigire pachigaro chinomiririra), inofambisa zvishoma nezvishoma kusvika kune kurohwa kwemasekondi makumi matatu. Zvadaro ita runongedzo ye-4-count jumps munguva pamwe nemimhanzi kwemaminitsi maviri. Tora pfupa uye pfupa kune iyo yakarova paunenge wakagara kwemaminitsi makumi matatu. Ita kuhondo kune imwe nguva yekupedzisira.
Nguva Yakareba: Maminitsi 4 Matambudziko (RPE): 6-7
Nziyo: Euphoria, Usher
Zvaunofanira Kuita: Wedzera midhi-yakasimba kushorwa uye gara uchifamba uchienda kunorohwa kweminiti imwe. Wedzera kumwe kushorwa, uzviise kumunhu ari pakati-akaremara akamira akakwira (maoko ari pachigaro 3), uye achifamba kusvika kune kurohwa kwemaminitsi 45. Dzokera kuchirasi; dzokorora mufananidzo weimwe rwiyo.
Nguva Yakapera : 4½ Maminitsi Matambudziko (RPE): 7-8
Rwiyo: Ini Ndinofarira, Enrique Iglesias
Zvaunofanira Kuita: Drop kusagadzikana kubva bhasikoro kusvikira iwe uri pamusoro pemugwagwa wakafara. Tsvaga imwe nguva yepamusoro yepamusoro yepamhanzi inoshandiswa nejimes nemimhanzi nekufamba pakarepo. Apo temhepo inotora panguva yekuimbira, ita nguva yekukurumidza, kufamba nekukurumidza sezvaungagona. Apo mimhanzi inononoka, dzokera kunhanho yekutanga. Dzorerai muenzaniso muchirongwa chacho.
Nguva Yakareba: Maminitsi 4 Matambudziko (RPE): 6-7
Rwiyo: Usarega 'Iwe Unowana Zvakakwana, Michael Jackson
Zvaunofanira Kuita: Wedzera kunonoka kumanikidzana uye kupfugama kunoroko paunenge wakagara. Apo chororus inopinda mukati, shandura kumira, simira, isa maoko ako panzvimbo 3, uye tora rutsoka rwako.
Dzokera kusachirasi uye pedal to the beat; panguva yekuimbira, wedzera kuwedzera kumanikidza uye kutasva panzvimbo yakamira. Dzokorora kurongeka 'kusvikira pakuguma kwe rwiyo.
Nguva Yakapera: Maminitsi matanhatu Matambudziko (RPE): 7-9
Rwiyo: Moto, Inna
Zvaunofanira Kuita: Dhorera kushorwa kubva bhasikoro kuitira kuti iwe uri pamusoro pemugwagwa wakafara. Tsvaga kufamba nekukurumidza kusvika kune iyo kurohwa kweminiti 1. Wedzera kumwe kushorwa, zvigadzire iwe kumusviki-kurema kumire kukwira (maoko muchigaro chechitatu), uye kuenderera kuchirova kwemasvondo makumi mashanu. Dzokera kuchirasi; dzokorora mufananidzo weimwe rwiyo.
Nguva Yakapera : 3½ Maminitsi Matambudziko (RPE): 6-7
Rwiyo: She Bangs (English version), Ricky Martin
Zvaunofanira Kuita: Tsvaga imwe nguva yepamusoro yepamhanzi yejibes nemimhanzi. Apo temhepo inotora panguva yekuimbira, ita nguva yekukurumidza, kufamba nekukurumidza sezvaungagona. Apo mimhanzi inononoka, dzokera kunhanho yekutanga. Dzorerai muenzaniso muchirongwa chacho.
Nguva Yakapera : 4½ Maminitsi Matambudziko (RPE): 5-6
Rwiyo: Coracao, Jerry Ropero, Denis Menace & Sabor
Zvaunofanira Kuita: Wedzera kushorwa kuti uenzanise kugadzikana kwechikomo uye kushambadzira kune kurohwa kwemaminitsi maviri, uwedzere kumira kwemaminitsi 45 oga oga. Zvadaro, simuka (maoko muchigaro chechitatu) uye urambe uchiteerera nokukurumidza muchienderana nekurohwa, uwedzere kubata kwekumirisana kwemaminitsi 45, kwe2½ maminitsi. Deredza kushorwa kwako kumugwagwa wakapetwa kwemaminetsi maviri ekupedzisira uye ita kuti tsoka dzako dzifambe.
Nguva Yakaitika: Maminitsi manomwe Matambudziko (RPE): 7-9
Rwiyo: Mweya Unobatana Muviri, Death Cab yeCutie
Zvaunofanira Kuita: Ita kushorwa kwako pasi kumugwagwa wakafara uye unofamba zvishoma nezvishoma kweminiti imwe. Chengetedza makumbo ako kufamba uye ugare kumusoro muchechi. Tora imwe huru, kufema kunopisa , uye ita mitezo yepamusoro muviri yakatambanudzwa , inoteverwa nemuviri wakadzika unobvisa bhasikoro.
Nguva Yakareba: Maminitsi 4 Kutambudzika (RPE): 3-4