Iyi bhoti yekufambisa musangano inoshandiswa inoshanda muviri wako wose ne cardio, muviri wakadzika, muviri wepamusoro uye maitiro ekudzidzira. Iwe haungatengi mimwe midziyo, inoita kuti iyi ive yakakwana yekushanda kwemazamu maduku, maitiro ekufambisa kana kune ani zvake anoda basa rakaoma achishandisa muviri wavo wekurema.
Precautions
Ona chiremba wako kana iwe uine kukuvara, zvirwere kana zvimwe zvirwere.
Zvishandiso Zvinodiwa
Hapana
How To
- Ita zvidzidzo munharaunda imwe neimwe, imwe pashure peimwe, uye ichinyatsoputika pakati pezvinodiwa
- Pedzisa imwe sendima imwe neimwe yepurogiramu shoma shoma, kana kudzokorora dunhu rimwe nerimwe kwenguva yakareba, kunyanya kushanda
- Shandura maererano nehutano hwako hwepamusoro uye chengetedza zvidzidzo zvinokonzera kurwadziwa kana kusagadzikana
- Sip mvura mukati mekuvhima. Paunenge wakaneta, famba munzvimbo (usarega kutama)
- Chengetedza simba rako - RPE yako inofanira kuva pakati pe5-9.
1 - Dunhu 1: Kushamwaridzana - Rutivi Lunge neArmirmill Arms
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 kuunza ruoko rwakatarisana netsoka. Ikukurumidza iwe kuenda uye wezasi iwe wakanyarara, zvakanyanya. Dzokorora kwemaminitsi maviri
2 - Burpees
Burpees
Sketi uye isa maoko ako pasi. Muchikwata chinoputika, svetuka makumbo kumashure munzvimbo yekusimudza-up. Kurumidza tsoka shure kwemaoko uye simuka. Yakazara 16 reps. Kana iwe uchiri kupisa, iwe unogona kufamba netsoka kumashure pane kutamba. Kana iwe uchida mamwe jisi, wedzera kumira pamagumo e rep rep.
3 - Mhemberi Dzakatarisana neZomukati - Hapana Kukura
Pamberi uye Pamberi Marofu - Hapana Kurema
Iwe unogona kubata zvigadzirwa zvekushanda kana iwe unazvo. Kana zvisina kudaro, haufaniri kuve nokurema kweizvi kuti zvibate zvakasimba mahudyu ako , gumbo uye mahudyu . Tora rutsoka rworuboshwe mberi kuenda kune imwe nzvimbo. Dzokera shure kuti utange, kusimudza bheche rweruboshwe kuti ubve muzinga. Tora gumbo rimwechete zvakare mucheche reverse lunge uye shandisa zvigunwe kuti udzoke kutanga. Dzokorora gumi reps uye shandura mahlangothi.
4 - Triceps Dhipfu
Triceps Dips
Gara pachigaro kana bhenji uye kuenzanisa pamaoko ako, kuchengeta chiuno chako pedyo nechigaro. Bend the elbows uye pasi, kuchengeta mapepa pasi kusvikira zvikwiriso zviri pamadhora 90. Shingairira uye dzokororazve 15-25 zvakare.
5 - Chikamu Mapuranga ane Mheto Inomutsa
Side Planks neGumbo Rinounza
Gara, ugare kuruboshwe rworuboshwe uye kuruboshwe rworuboshwe nemabvi akadzikamisa, mahudyu, mabvi uye maziso emakumbo. Tora ruoko rworudyi rwakananga kana kuisa ruoko rworudyi pasi pasi pamberi pako kuenzanisa uye kuwedzera, kana zvichidiwa. Shingairira muchikwata uye shingairira maitiro ekusimudza chiuno mumate. Panguva imwe chete simudza rutsoka rworudyi kune masendimita mashoma, uchitarisa pachidya chekunze. Bata zvishomanana, kuderedza gumbo uye wozodzokera kubururu, uchingobata machira musati wasimudza mahudyu zvakare. Dzokorora kwemaminitsi makumi matatu kumativi ose.
Dzokorora Dunhu Rake kana Kuti Famba Uende Kune Dunhu Rinotevera
6 - Dunhu 2: Squat neKicks
Squats neKicks
Pasi kusvika muchikwata uye, apo iwe unomhanya, shingaira nerutsoka rwerudyi. Dzokorora, kupwanya uye kukamba nejoko roruboshwe. Ramba uchichinja sarats uye unotamba kwemaminiti 1.
7 - Pulsing Chair Squats
Kuchengeta Sachigaro Squat
Isa chigaro chiri shure kwako uye umire pamberi payo. Chengeta iyo isina kusimbiswa uye yakasimba apo iwe unopfugama namabvi uye zvishoma nezvishoma unokwira kuchigaro. Pakarepo paunobata chigaro, itai 4 kukwikwidza kwezvikwereti, zvichiuya kusvika hafu. Simira nzira yose uye udzoke zvekare 16 zvakare.
8 - Kumanikidza Mvura Dzakare Kumvura
Rear Delt Fly
Netsoka dzechikafu-yakaparadzana, chidimbu kubva muchiuno kusvikira shure chiri chakareruka uye chichienderana nechomukati, kubhurwa kwakasungwa. Simudza maoko ako kumativi kumapfudzi nepamagunwe akatarisa kusvika padenga. Pasi masendimita mashomanana ozosimudza kusvika kumafudzi. Dzorerai mapepa 16, zorora uye dzokorora.
9 - Ski Abs
Ski Abs
Tanga muhombodo uye svetera tsoka kusvika kuruboshwe rweruboshwe, uchidzika nemabvi akadzikamisa uye tsoka shure kwekuruboshwe. Dzorera tsoka kumapuranga ndokuzvuzvurudza makumbo mune kurudyi, uchitama nemabvi akadzikamisa uye tsoka shure kwekurudyi. Ramba uchikwira mukati uye kubva kune rumwe rutivi kusvika kumasekonzi makumi mana.
Dzokorora Dunhu Rake kana Kuti Famba Uende Kune Dunhu Rinotevera
10 - Dunhu 3: Plyo Jacks
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 kwemasekondi 60.
11 - Bent Over Squat neGumbo Rinounza
Bent Over Squats neGumbo Rinounza
Bendedzana nemaoko kumashure, musingabatanidzi. Tora rutsoka rworuboshwe kune rumwe rutivi, zvigunwe pasi uye ugove bhedu rakarurama mu squat. Ruramisa gumbo rorudyi sezvaunosimudza rutsoka rworuboshwe masendimita masere kubva pasi. Chengetedza chiuno, mabvi netsoka mukugadzirisa uye kutarisa mberi kwemukati. Dzorerai 12 reps uye shandura mazana
12 - Divebomber Pushups
Divebomber Pushups
Tanga uri nechepamusoro v uye unamate zvidzitiro, uchifamba uchienda pasi. Shandisa muviri wako mberi uye svetera kusvika kune imwe imbwa. Scoop shure kuti utange uye dzokororazve 8-12 reps.
13 - Oblique One Arm Tsvaga
Oblique One Arm Sweep
Gara nemakumbo zvakakotama, dzoka zvakananga, maoko akaenderera mberi pamberi pako. Dzorera pane imwe nzvimbo apo iwe unonzwa chikamu chako chekubvisa, asi usapinda kana kubvisa shure. Shingairira the abs uye shandisa ruoko rworudyi pasi uye shure kwako muchitenderera chemukati, kusendamira torso kumashure mashoma masendimita. Gara kumashure uye dzokorora kune rumwe rutivi rwe16 zvakare.
Dzokorora Dunhu Rake kana Kuti Famba Uende Kune Dunhu Rinotevera
14 - Dunhu 4: Plyo Lunge
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.
15 - Munyika Yose
Around the World Lunges
Enda mberi nerutsoka rworuboshwe uye udzoke uri munharaunda, uchichengeta bondo rinotangira shure kwezvenwe. Dzokera shure uye pakarepo uende kuruboshwe uende kune squat (kana kuti parutivi rwenzira). Dzokera shure uye utora rutsoka rworuboshwe kudzokera kune reverse lunge. Dzoka kuti utange uye dzokorora kwema 8 reps musati machinja makumbo.
16 - Pushups
Pushups
Pinda pane chinzvimbo chakanaka, pamabvi kana zvigunwe, usisipo uye udzoke. Bend the elbows and body down to the floor until elbows are at 90 degrees angles. Dzorera zvakare uye dzokorora kwekutanga 16.
17 - Pushup kudivi Plank
Pushup kudivi Plank
Tanga pane imwe nzvimbo, pane maoko nemaoko (kana pamaoko nemabvi, kana uri kuchinja). Ita runyararo uye, sezvaunosvika, shanduka kuruboshwe, utore ruoko rworuboshwe rwakananga kumusoro uchienda kune denga uye uchitenderera tsoka kusvika mune imwe nzvimbo yakadzika. Dzokorora, kuchinja kune rumwe rutivi rwemashure gumi nematanhatu.