Izvi zvakagadziridzwa treadmill cardio circuit workout inoparadza monotony yekushanda pane treadmill kuburikidza nekupinza maitiro akasiyana-siyana emakiratiro ediodio uchishandisa kettlebell uye mishonga bhora. Ndapota shandisai dumbbell kana imwe miitiro kana iwe usingazivi kettlebell training . Iko kune mazano ekuti zvikwata zvinoshandisa kushandisa Ichi Chiitiko Chinojekesa Nechiratidzo uye mienzaniso yezvigadziro zvetsika.
Shandisa zvakanakisisa kutonga uye gadzirisa nhamba kuti uenzane nehutano hwako.
Precautions
Ona chiremba wako usati waedza kuita basa iri kana uine kukuvara, zvirwere kana mamwe mamiriro. Ichi chikamu chekuita basa ndechekupakati / yakanyanyisa kushandisa.
Zvishandiso Zvinodiwa
A treadmill (kana chimwe chiitiko chemotokari), kettlebell (mutevedzeri dumbbell kana zvichidiwa), bhodhoro remishonga
How To
- Ita zvikamu zvekutsika zvinoshandiswa zvichienda kune zvakanzwisiswa Kujekesa
- Ita cardio circuit maitiro, imwe pashure peimwe, kwemaminitsi makumi matanhatu kana chero bedzi iwe unogona
- Gadzirisa basa rako kuti uenzane nehutano hwako / zvinangwa uye uwedzere nguva dzekuzorora sezvinodiwa
- 1 dunhu ndemaminetsi makumi matatu, dzokorora kwemaminitsi makumi matanhatu ekudzidzira
| Nguva | Kubatsira / Kachimbidzika | Kuedza kushingaira |
|---|---|---|
Maminitsi mashanu | Kushamwaridzana: Nhamba Yakanaka | Nhamba 4-5 |
| Bvha 1 - 5 Maminitsi | Treadmill: Kukurumidza | |
| 1 minute | Baseline kushandisa kasi ( mashoma masimba ) - Eks., 5.2 mph pa 1-2% inotamira | Nhamba 5 |
| 1 minute | Wedzera kasi zvishoma - Eks., 5.4 mph | Nhamba 5-6 |
| 1 minute | Wedzera kasi zvakare - Eks., 5.6 mph | Nhamba 6-7 |
| Maminitsi maviri | Wedzera imwe nguva imwe nguva: Kubva, 5.7-5.8 mph | Nhamba 8 |
| Bvisa 2 - Maminitsi mashanu | Cardio Circuit | |
| 1 minute | Kettlebell Swings Squat, kutora KB iri pakati pemakumbo pairi kuchengetedza musana wakananga. Pasi pechifambiso chekuchinja uremu hwako shure uye uwedzere kusvika muchiuno kuti uise uremu kusvika pachifuva chepamusoro. Dzokorora kwemasekondi 60. | Nhamba 7-8 |
| 1 minute | Front Kick Lunge Kika netsoka rorudyi, tora rutsoka rwakadaro mushure mako iwe uri muchengeti paunobata pasi nepasi pako. Dzorerai kukanganisa kwemaawa makumi matatu, dzokera kune rumwe rutivi kwemaminitsi makumi matatu. | Nhamba 6-7 |
| 1 minute | Long Jumps Ita mberi kusvika kune iwe unogona nemakumbo ose pamwe chete, uchidzika nemabvi akanyorova. Ramba uine huwandu hwemashure matatu (kana kuti nzvimbo yakawanda yaunayo), tendeuka upindure kwemasekondi makumi matanhatu. | Nhamba 7-8 |
| 1 minute | Med Ball Circle Squat Deredza mishonga yebhora pamusoro pekumusoro kuruboshwe sezvaunozobuda nerutsoka rworuboshwe muchikwereti. Dzorera tsoka netsoka pamwe chete, kuvhara bhora kumashure. Dzokorora kune rumwe rutivi kwemasekondi makumi matanhatu. | Nhamba 7-8 |
| 1 minute | Med Ball Squat uye Kuramba Shingira kunze kune rumwe rutivi, kuisa bhora pakati pemabvi. Tora rutsoka kumashure umo iwe unosungira uremu hwepamusoro. Dzokorora kune rumwe rutivi kwemasekondi makumi matanhatu. | Nhamba 7-8 |
| Bvisa 3 - 5 Maminitsi | Treadmill: Tora | |
| 1 minute | Baseline - Moderate speed, high incline - Ex., 4% inotenderera, runza / famba pa4,5 mph | Nhamba 5 |
| 1 minute | Kuwedzerwa kunongedza zvishoma- Ex., 5% inofamba, imwe chete | Nhamba 5-6 |
| 1 minute | Wedzera kuwedzera zvakare - Ex., 6%, zvakafanana | |
| 1 minute | Wedzera kuwedzera zvakare - Ex., 7%, zvakafanana | Nhamba 6-7 |
| 1 minute | Wedzera kuwedzera, kukwirira zvakanyanya - Eks. 8-9%, zvakafanana | Nhamba 7-9 |
| Bvha 4 - 5 Maminitsi | Cardio Circuit | |
| 1 minute | Chikamu Kumativi Jumping Lunge Tora rutsoka rworudyi kunze kune rumwe rutivi uye ronamatira bhoto rweruboshwe mumumhanyi wemumhanyi, uchibata pasi. Kurumidza kufambisa tsoka mumhepo kuti uende kune rumwe rutivi. Ramba uchichinja mutsara kwemasekondi makumi matanhatu. | Nhamba 7-8 |
| 1 minute | Burpees Squat kusvika pasi uye svetuka kumakumbo kumashure mune imwe nzvimbo yepuranga, svetuka tsoka shure kwemaoko uye simuka. Wedzera kukwira pamagumo nokuda kwekuwedzera, kana uchida. Dzokorora kwemasekondi 60. | Nhamba 8-9 |
| 1 minute | Squat neMed Ball Toss Squat zvakaderera sezvaunokwanisa (mabvi shure kwezvigunwe uye abs kugadziriswa) uye bata bhora mediti pasi. Dhinda uchishandisa zvitsitsinho kuti umire uchikanda bhora kumusoro. Dzokorora kwemasekondi 60. | Nhamba 7-8 |
| 1 minute | Squat Anopepuka Pasi kusvika mujasi, mabvi shure kwezvigunwe, kusvetuka zvakaderera sezvaunokwanisa. Ita kumhepo, kutora maoko kumusoro. Gara nemabvi akareruka uye dzokorora kwemaminitsi makumi matanhatu. | Nhamba 8-9 |
| 1 minute | Bear Crawls Shingai uye famba mavoko kunze kusvikira iwe uri mupuranga. Ita runyararo (zvisarudzo) pamabvi kana zvigunwe uye wofamba maoko udzokere kune squat uye umire. * Zvaunosarudza: Wedzera kukwira pamagumo nekuwedzera. Dzokorora kwemasekondi 60. | Nhamba 8-9 |
| Maminitsi mashanu | Kuderedza pasi | |
| Nguva Yese Yokubata Nguva: | 30 maminitsi |