Kana uri kutarisa kuti uite zvinonhuwira pamusoro pekushanda kwako kunze , wadii kushandisa seni yako yepamusoro, chikoro chehutano kana kojijiji? Basa iri rinokurumidza kuita basa rekushanda richashanda muviri wako wose neruzhinji rwezvidzidzo. Kune zvikwata zvemhando mbiri uye mabheji asi, kana iwe usina vana bleachers, unofungidzira kana kungozvitsika uye dzokorora zvikamu zvezvikwata. Iwe unogona kuita kuti basa iri rive rakaoma kana sezviri nyore sezvaunoda kuburikidza nekushanda zvakaoma kana kutsigira kunze kwekudzidzira.
1 - Teerera Dunhu Rokuita
Kuchengetedza: Ona chiremba wako kana iwe uine zvirwere, kukuvadzwa kana kurapwa usati waita basa iri
Zvishandiso: Nzira, seti ye britishs kana masitepiti
Nzira yekuita sei Track Track Workout
Pedzisa dunhu rimwe nerimwe, kuita rimwe nerimwe rinoshandisa rimwe mushure meimwe risingazorori mukati. Iwe unogona kuisa kuisa kuputsa pakati pega rimwe nerimwe dunhu kubata kufema kwako. Shandisa iwe pachako uye uchinje basa rako kuti uenzane nehutano hwako, zviwanikwa zviripo uye zvinangwa.
Tanga neIndaneti Circuit Workout
Kushamwaridzana - Famba zvakasimba kune rimwe Lap / 400 m
Famba kana kufamba kune imwe nguva
2 - Teerera Dunhu 1 - High Jogs
1/4 Lap / 100m High Jogs
- Sezvaunofamba, uise mabvi ako kumusoro, kuti uwedzere chiyero kana uchikwanisa. Ita pazvipira zvetsoka dzako uye uchengetedze mabvi ako akangotarisa kuti awane simba.
3 - Teerera Dunhu 1 - Makumbo Akakosha
1/4 Lap / 100m Butt Kicks
- Simhanya, uise tsoka dzako kumusoro shure kwako zvakakwirira sezvaungagona, sekunge uchikanda iwe pachako.
1/4 Lap / 100m Famba kana kumhanyira nekukurumidza sezvaungagona
1/4 Lap / 100m Famba kana kuti jog pane imwe nguva
4 - Bleacher Dunhu 1
Famba, jog kana kumhanya kumatanho e-bleacher uye dzoka zvakare. 3-5 kusvetuka (zvichienderana nekukwira kwaiitwa va bleachers)
Danho Ups - 16 reps
- Shandisa danho pavanopisa kana kuti staircase nechitima kana zvichidikanwa. Isa rutsoka rworudyi padanho uye usimudzire kumusoro, uchibata zvigunwe zvemanheru kusvika kune danho. Dzorera pasi dzokorora kumativi ose pamakumbo akanaka asati asvika kuruboshwe.
5 - Bhereacher Dunhu 1 - Triceps Dhidziro
20 reps Triceps Dips
- Gara pachitsiko chepamusoro nemaoko ako kunze kwechiuno. Svetera kumaoko uye uchengetedze chiuno chako pedyo nematanho, chengetedza zvidzitiro uye udzike pasi, uchichengetedza mapepa pasi kusvikira zvikwiriso zviri pa 90 degrees. Dzorera zvakare uye dzokorora zvekare makumi maviri.
6 - Bheredzisi Dunhu 1 - Gomo Rinokwira
20 reps Mvura Kupera
- Isa maoko ako pachitsiko chepasi uye upinde munzvimbo yeplanha. Uyai nemabvi muchipfuva uye mushure mokunge muchienda nebhokisi rweruboshwe, muchidzingira mabvi mukati uye kunze kwemashure makumi maviri.
7 - Teerera Dunhu 2 - Kufamba Lunge
1/4 Lap / 100m Kufamba Lunge
- Enderera mberi nerutsoka rworudyi muchipinda, uchengete bondo rinotangira pamusoro pemakumbo. Tora rutsoka rworuboshwe mukati uye uende mberi uende kune imwe nzvimbo. Mamwe mapapu ekufamba ane chikamu chechina chemakumbo.
8 - Teerera Dunhu 2 - Yakareba Jump
1/4 Lap / 100m Long Jumps
- Ita mberi kusvika kune iwe unogona nemakumbo ose pamwe chete, uchidzika nemabvi akanyorova. Rambai pamakapiro mana emakumbo, kana muchigona.
9 - Teerera Dunhu 2 - Makumbo Akakosha uye High Jogs
1/4 Lap / 100m Butt Kicks
- Simhanya, uise tsoka dzako kumusoro shure kwako zvakakwirira sezvaungagona, sekunge uchikanda iwe pachako.
1/4 Lap / 100m High Jogs
- Sezvaunofamba, uise mabvi ako kumusoro, kuti uwedzere chiyero kana uchikwanisa.
10 - Bhereacher Dunhu 2 - Hamba Ups
3-5 kusvetuka (zvichienderana nekukwirira kwaivo vanonzi bleachers) Famba, jog kana kuti mhanya kumatanho e-bleacher uye dzoka zvakare
16 inodzokera shure Ups
- 16 inodzokera kune rumwe rutivi.
11 - Bhereacher Dunhu 2 - Stair Pushups - Tora Dhipfuva - Gomo Rinokura
20 reps Stair Pushups
20 reps Triceps Dips
20 reps Mvura Kupera
Dzokorora kana uchida kana kuti uchitonhora pasi nekufamba 1-2 mapepa pazvishoma zviri nyore, kutevedzwa neStretch
Inofungidzirwa Kubasa Nguva: 30-60 Maminitsi