Izvi zvine zvose zvaunoda kuti uite basa rakakwana, iwe uri mumugwagwa kana kuti uri pfupi panguva. Basa rinoshandiswa rinoshandura simba rinoshanduka pamwe chete nekumusoro-simba kwekufamba simba kuitira kuti iwe ushande muviri wako wose uye utora mwoyo wako kutora kuti upise makoriki akawanda.
- Vatangesi: Ichi ndicho chikwata chepakati nepakati. Shandura maitiro, kana kutanga neChinotanga / Pakati Peji .
- Yakawirirana / Yakawedzerwa: Ita basa rimwe nerimwe shure kweimwe, kurara apo unoda.
- Kushamwaridzana nemaminitsi mashomanana ekudzidzira cardio kana kushanduka kwemashandisirwo emabasa ose.
- Pedzisa 1 dunhu rekushanda kwenguva pfupi, kana kuti uende mumakwikwi maviri kusvika ku3 dzimwe nguva kwekuita basa rakaoma.
- Aya ndiwo maitiro ekuwedzera kwemuviri, asi iwe unogona kugara uine zvigadziko kana mabhodhoro akazara emvura kuti uwedzere kuwedzera.
- Nokuda kwezvakaderera panzvimbo, tsvaka pfungwa pa Low Impact Circuit Workout.
- Chengetedza simba rako, uye iva nechokwadi chokuti iwe unogara pakati peanhu huno 4 kusvika ku8. Gadzirisa kubasa kana uchida, uye udzivise chero zviito zvinokonzera kurwadziwa kana izvo zvinovhiringidza.
- Ona chiremba wako kana iwe uine zvirwere, zvirwere kana kukuvara.
1 - Hover Squats
Kana iwe uine zviyero, iwe unogona kuvabata kuti vawedzere kuwedzera. Kana zvisina kudaro, tichawedzera kuwedzera kuburikidza nekubata squats pasi pekufamba. Tanga nechigaro shure kwako uye gara pasi pfupi. Iye zvino simudza chiuno chako kubva pachigaro uye ubatisise huwandu hutatu usati wasimuka. Dzokorora kwema16 reps kana masikati 30-60.
2 - Plyo Jacks
Tanga netsoka pamwe chete uye svetuka kumusoro, uchitora tsoka kune rumwe rutivi uchitenderera maoko nechokumusoro uye ugare mu squat. Svetuka uye udzorere tsoka kumativi ose, kutenderera maoko zvakare. Izvi zvakangofanana nekumhanya kunonoka, asi kunyatsoshandisa simba paunenge uchinge uchinge wapinda. Dzokorora kwemaminitsi 30 kusvika ku60.
3 - Kuputira Makomba
Pinda munzvimbo yakagadzikana uye uchengetedze zviyero, kana iwe uine ivo zvakasimba. Kana iwe usingaiti, tevera iyi tempo. Pasi kusvika pamakumbo kusvikira mabvi maviri ose ari pamakona 90-degree. Bata iyo nzvimbo uye utumire uye udzike zvishoma zvishoma kusvika 4. Simuka uye dzokorora makumi gumi nematanhatu kumativi ose.
4 - Burpees
Sketi uye isa maoko ako pasi. Muchikwata chinoputika, svetura tsoka dzako zvakare mumusana-kusimudza, svetuka makumbo shure pakati pamaoko uye simira. Wedzera imwe jaya pakuguma kwekuwedzera. Dzokorora kwemasekondi 30-60, kushanda zvakaoma sezvaunokwanisa.
5 - Rusvingo Rwakagadzikana Nechipfu
Iwe unogona kushandisa bhora sezvararatidzwa asi, kana iwe usina imwe, ingoita rusvingo ugare pamadziro, uchienda zvakadzika sezvaunogona kana kusvikira mabvi ari pa 90 degrees. Tora nzvimbo iyo uye simudza rimwe rutsoka masendimita mashoma kubva pasi. Isa pasi petsoka uye usimudze imwe chikafu. Dzokorora, kushandura mativi emasekondi 30-60.
6 - Plyo Lunges
Tanga munzvimbo yakakonzera uye tambanudza kumusoro, uchinje makumbo mumhepo, uchisvika kune imwe imwe netso mberi mberi. Dzokorora kwemaminitsi makumi matatu, zorora uye uzviite kwemasekondi makumi matatu.
7 - Takura Zvikwata
Squat kusvika pasi uye famba mawoko mubhokisi. Iwe unogona kuisa mabvi pasi kuti uchinje. Ita runyararo (uchida) uye famba maoko ako kudzokera kune tsoka dzako uye umire. Dzokorora kwemasekondi 30-60. Iwe unogonawo kuwedzera jira pamagumo.
8 - Nechokumativi Jumping Lunges
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 mutsara kwemasekondi makumi matanhatu.
9 - Kufamba Pushups
Tanga pane imwe nzvimbo, pamabvi uye nezvigunwe, nepepa yepaundi, bhenji kana imwe chiratidzo pasi pekuruboshwe.
Ita runyararo uye, sezvaunofungidzira kumashure, famba kuruboshwe kuruboshwe uye ruoko rworudyi uende patafura yepapepa. Ita imwe pushup, ino nguva ino kufamba nemaoko kurudyi kuitira kuti ruoko rworuboshwe ruve zvakare pane pepa pepaji. Rambai muchidzoka 16.
10 - Muchikwata cheMakomo
Tanga pane chinzvimbo chekusimudzira pamaoko nezvigunwe. Uya nemabvi akakodzera mubhokisi, wozorora rutsoka pasi. Svetuka uye shandura tsoka mumhepo, uchiunza rutsoka rworuboshwe mukati uye rutsoka rworudyi kumashure. Iwe unogonawo kumhanya nemabvi mukati uye kunze kunze kwekubata zvigunwe kusvika pasi
11 - Pushups kuNhengo Planks
Mune chinzvimbo chekutsvaga, pamabvi kana zvigunwe, ita pushup. Sezvaunofungidzira, shandura kuruboshwe (kuchengeta tsoka dzakaderera) uye tora ruoko rworudyi zvakananga kusvika padenga. Dzorera shure uye uite chimwe chikonzero, nguva ino ichifambisa kurudyi uye kutora ruoko rworuboshwe. Dzokorora kwemasekondi 30-60.