Wedzera Zviyero kuKuita Kwokudya KweTreadmill
Izvo zvinotapira zvinokonzerwa ne cardio workout, asi hazviiti chero chinhu kana muviri wako wepamusoro. Dumbbells isarudzo yakanaka yepamusoro-soro simba remuviri. Ungavabatanidza sei pamwe chete kuita basa rakaoma? Imwe nzira ndeyokutora nguva yako yekufamba-famba mukushanda kwepuropiti uchishandisa dumbbells yepamusoro muviri. Kuti ugadzirire, gadzira mapaundi maviri kusvika ku12-pound (zvichienderana nesimba rako uye ruzivo) pedyo nekutsika kwako.
Treadmill-Dumbbell Circuit Workout
Workout yakafuridzirwa naLorra Garrick, CPT
- Zvishandiso : Sarudza mapaundi emagumbeti zvichienderana nesimba rako, kubva pa5-pound kusvika pa12-pound size. Ivaise pasi pasi pedyo nechetsika mune imwe nzvimbo apo iwe uchanokwanisa kuita muviri wepamusoro. Iwe unogona kumira iwe pamberi pegirazi kuitira kuti ugone kutarisa fomu yako.
- Treadmill Yakasimudza : Kushamwaridzana pamakina ane kufamba kwemaminitsi mashanu . Shandisa maitiro akanaka ekufamba uye fomu, uye usabatisisa zvinyorwa . Bhanisa maoko ako masendigiri makumi mapfumbamwe uye uzvisungirire mberi nekupikisana nekupikisa kumakumbo ako sezvaunofanira kunge uchiita nekufamba kwenguva. Izvi zvinopisa-sunga ruoko rwako nemapfupa emapfudzi nemasangano ekudzivirira muviri kwepamusoro.
- Jog kana Kuti Famba Wakananga Maminitsi Mamwe: Pamuti wemaminitsi mashanu, ita kuti iwe uwedzere kukurumidza kufamba kwaunokwanisa kumhanya kana kufamba nekukurumidza kweminiti imwe, yakadai se 6 mph.
- Simisa Treadmill uye Bvisa: Mushure mokunge imwe yegivha yegodhi, inonoka treadmill uye ikomise iyo kana iine iyo inoshanda kuti ibude zvakachengetedzeka.
- Dumbbell Kudzidzira : Ita iwe pachako mukana wakanaka wekuita zvepamusoro muviri kudzidzira ne dumbbells. Kana iwe uine muviri wepamusoro unofarira iwe, ita imwe ikatora, kutora anenge anenge maminitsi maviri. Pano pane zvimwe zvinofamba: dumbbell bicep arm curl , dumbbell pamusorohead press (mapepa uye triceps), dumbbell triceps extension , dumbbell mberi inomuka (mapepa uye chifuva), uye dumbbell inowedzera inomutsa .
- Dzokerai paTreadmill: Dzokerai pane treadmill kweminiti imwe kana kupfuura. Kuti uwane dambudziko rakawedzerwa, unogona kukura nekukurumidza. Zvisinei, iwe hausi kuda kudarika nharaunda yekushingaira uko iwe haugoni kuita dumbbell maitiro nemaitiro akanaka. Kuda kwemoyo wako kunofanira kukwidziridzwa, asi maitiro akanaka anokosha zvose paatreadmill uye ne-dumbbells.
- Mushure meMaminitsi: Zvino ita chinyamupinyi chinotevera chawakasarudza, usina zororo. Ngwarira kushandisa kushandisa fomu. Kana iwe usiri kunze kwemweya unozviita nenzira yakarurama, dzoka kumhanya wekutsika.
- Dzokera paTreadmill: Dzokorora izvi zvakatarisana kusvikira wapedza zvose zvidzidzo. Kana iwe uine nguva yakakwana, iwe unogona kudzokorora muviri wepamusoro kudzidzira kwemajeri akawanda.
- Shandisa Maminitsi makumi maviri Muchidimbu Treadmill-Dumbbells: Tarisa kana iwe uchigona kuita izvi kuchinja nekudzoka pakati pevumbbells uye treadmill kwemaminitsi makumi maviri asati apera.
- Kunyorera pasi: Pamuchinjikwa wako wekupedzisira, pasi unotamira kusvika kune zero, uye unotonhora nekufamba kwakananga kwemaminitsi mashanu.
Nokuda kwekusiyana, nguva yako paatreadmill inogona kuva yakatopfuura nguva. Iwe unogonawo kuita zvinopfuura imwechete yomuviri wekudzidzira muviri panguva imwe neimwe nguva asi mumamiriro ezvinhu akadaro, kukosha kwemoyo wako hakugone kuramba kwakakwirira.
Zvakanakisisa kuita imwe chete yemhando yeguruva inoshandisa nguva imwe neimwe.
Treadmill Kufamba Nesimba Dumbbells
Sezvo mutemo wehurumende, zvakanakisisa kuti usatakura zvigadziko mumaoko ako kana uchifamba kana kuti uchitamba. Maoko inzvimbo isiri yepanyama kuti uve nehuwandu hunorema uye inogona kuwedzera dambudziko pamutsipa wako, fudzi, bhokwe, uye wrist. Zviri nani kushandisa dumbbells paunenge uchitarisira basa remuviri wepamusoro. Kana iwe uchida kuwedzera uremu mumuviri wako nokuda kwekurovedza muviri, iyo ndiyo yakanakisisa yakaitwa nejasi rinorema. Izvozvo zvinogona kukubvumira kushandisa nzira yakakodzera kufamba nekusimudza ruoko, izvo zvakaoma zvikuru kana uine zvigadziko mumaoko ako.