Iyi simba uye cardio circuit workout yakakwana mumazuva iwayo apo iwe unoda kushanda mishonga yose mumuviri wako nekukurumidza, kushanda zvakanaka. Zvimwe zvakasiyana-siyana zvema cardio uye zvinowanzoita maitiro ako, zvinosanganisira musimboti wako wepamusoro uye stabilizer kuitira muviri wose unoshanda muviri wose.
Nokuita zvose zviri mumutambo wedunhu, iwe uchachengetedza mwoyo wepamusoro uchikwira munguva yose yekuvhima kuitira kuti iwe upise makoriri akawanda panguva uye shure kwekudzidzira kwako. Nokushandisa mushonga wemupira, iwe unowedzera huwandu hwekuwedzera, saka iwe wapedza munguva shoma.
Precautions
Ona chiremba wako kana une chirwere chekurapa, zvirwere kana mamiriro.
Zvishandiso Zvinodiwa:
Bhora remishonga , dumbbells dzakasiyana-siyana
Nzira yekuita sei Simba uye Cardio Dunhu Rokushanda
- Kushamwaridzana nemaminitsi mashanu kusvika kune imwe yebasa re cardio
- Ita basa rimwe nerimwe rimwe shure kweimwe nguva yakatarwa
- Edza kusazorora pakati pekudzidzira kunze kwekuti iwe wakanyanyisa
- Dzokorora dunhu 1-3 katatu, zvichienderana nehutano hwako uye nguva yezvinetso
- Dzokai chero maitiro api anokonzera kurwadziwa kana kusagadzikana
1 - Knee Lifts neMed Ball
Tora mushonga wemuvara bhora kana uremu hwakananga kumusoro kumusoro, kusungirirwa uye kubhururuka zvakananga.
Simudza mabvi akakodzera kusvika pachiuno muchiuno paunounza maoko, uchibata mishonga bhora kumabvi.
Dzokera kunotanga uye dzokorora kuruboshwe.
Zvimwe mabvi uye dzokorora kwemasekondi makumi matanhatu.
2 - Zvikwata Zvine Musoro Press
Tanga netsoka zvakapeterera zvishoma pane hup-kure kure uye uchengetedze zviyero zvepakati pepamusoro pamafudzi.
Squat zvakaderera sezvaunokwanisa, kuchengetedza asiri uye mabvi shure kwezvigunwe. Iwe haufaniri kuenda kumativi ose kusvika pasi, zvakaderera sezvaunokwanisa. Iva nechokwadi kuti uri kutumira zviuno zvakare uye unochengetedza torso yakarurama.
Pinda muzvitsitsinho kuti umire apo uchinge uchisimudzira zviyero kumusoro.
Dzokorora kwemasekondi 60.
3 - Squat With Med Ball Toss
Simira netsoka dzakaputika hup-kure uye ubatisise mishonga bhora.
Squat zvakaderera sezvaunokwanisa, kutumira zvehudyu kumashure uye kuchengeta chikamu chekub. Zvimwe zvinokonzera bhora, kana bhora rako richikwira kana, kana risingaiti, bata bhora pasi.
Simuka uye unogona kumanikidzira kana kukanda kurema kwepamusoro.
Dzokorora kwemasekondi 60.
4 - Akawanda Squat Ane Biceps Curl
Mira mumamiriro ezvinhu akareba, zvigunwe kubva kune anenge 45-degree angle. Tora zvigadziko mumaoko maviri nemaoko anotarisana mukati.
Bhodza mabvi uye udzike mukati mechikwata, uchichenjerera kuva nechokwadi kuti mabvi anotevera mutsara wakafanana netsoka.
Dhirirai muzvitsitsinho kuti musimuke uye, panguva imwe chete, chengetedza zviyero zvichienda kumapfudzi mune nyundo yekunyora.
Pasi uye dzokorora kwemasekondi makumi matanhatu.
5 - Windmills
Simira nemakumbo zvakadzika, zvombo zvakananga kumativi uye zvichienderana nepamusoro.
Bhota bheji rakarurama mudivi rerutivi uye uise ruoko rworuboshwe kuruboshwe.
Dzokorora kune rumwe rutivi, kukanganisa kubva kune rumwe rutivi uye uchiunza ruoko rwakatarisana kune rumwe rutivi.
Ikukurumidza iwe kuenda uye wezasi iwe wakanyarara, zvakanyanya.
Dzokorora kwemasekondi 60.
6 - Pushups
Pinda munzvimbo yakakosha, maoko akawandisa kupfuura mafudzi uye achizorora pamagunwe kana mabvi, kana uchida kuchinjwa.
Bend the goove uye pasi kusvika pushup , uchidzika pasi sezvaunogona kana kusvikira chinosvibisa pasi.
Dzorera uye dzokorora kwemaminitsi makumi matatu. Zorora zvishoma uye upedze mamwe maawa 30.
7 - Squat Circle Medicine Ball
Mira wakabata bhiza bhiza pedyo nehudyu yakarurama.
Enda kunze nejoko roruboshwe uende muchikwereti apo iwe unotenderera bhora kumativi ose kusvika wakatarisana nechokupedzisira.
Dzokera shure, uchitenderera bhora zvakare kune imwe hip.
Dzokorora kwemasekondi 30-60 kune rumwe rutivi.
8 - Akagara Triceps Extensions
Gara pachigaro, bhenki kana bhora uye ubatisise dumbbell inorema mumaoko maviri. Kuchengetedza iyo yakasungwa uye shure yakananga, tora uremu hwepamusoro kumusoro.
Bend the elbows uye kuderedza uremu huri shure kwako kusvikira zvikwiriso zviri pamakona anenge 90-degree.
Dzvinyirira uremu mushure mokudzokorora kwemasekondi makumi matanhatu.
9 - Kutanga Kick With Squat
Simira zvishoma zvakapfuura kuputika kwehup-kuputika, zvigadziri pamberi pako mune nzvimbo yevarindi.
Chine muchengeti, uchidzika pasi sezvaunokwanisa. Sezvaunofambisa mberi, svitsa mabvi akakodzera kumusoro uye uwedzere gumbo pamberi kutsvaga. Dzivisa kuvhara mabvi.
Ita rutsoka rworudyi pasi uye pakarepo udzike mu squat. Chimiro uye chengetedza nerutsoka rworuboshwe.
Ramba uchichinja sarats uye unotamba kwemasekondi makumi matanhatu.
10 - Kupona neHeel Push
Rara pasi pasi, mabvi akadzikamisa uye tsoka dzakasununguka. Gara uchidzika musoro mukati mavoko maviri kuti utsigire mutsipa.
Shingairira the abs uye simudza mapepa acho kubva pasi pasi panguva imwechete iwe unosundira muimba pamwe nemaporesa.
Dzokorora kwemasekondi 60.
Nguva Yese Yokubata Nguva: 10-15 Maminitsi
Dzokorora 2 kana kupfuura dzimwe nguva kwenguva refu.