Izvi zvakanyatsogadziriswa zvinoshanda nezvemamiriro ekugadzirisa muviri , chimiro chekuita basa izvo vamwe vanotenda ndiyo nzira yakanakisisa yekurasikirwa uye kuwanika. Izvi zvinosanganisira mberi, makemikari maitiro anoshandisa muviri wose.
1 - 10-Minute Met Con Workout
Nokuda kwehuwandu, iwe unofanirwa kuenda kunze kwebasa, asi ramba uri mupfungwa kuti iyi ndiyo nzira yakanyatsodzidziswa uye inogona kukubata iwe nokukurumidza. Ndinokurudzira kubata shure uye, zvichida, kuwedzera kuzorora nguva yekutanga. Izvi ndezvokufambisa mberi, vane ruzivo ruzivo avo vasingafungi kushanda zvakaoma zvikuru.
Precautions
Ona chiremba wako usati waedza kuita basa iri kana uine kukuvara, zvirwere kana mamwe mamiriro.
Zvishandiso Zvinodiwa
Dumbbells dzakakosha zvakasiyana, kettlebell (kusarudza).
Dziisa:
Nhamba-yakasimba-cardio kwemaminitsi 3-5.
Yakakurudzirwa Basa
Dunhu Rekuita : Ita basa rimwe nerimwe kwemaminitsi makumi matatu, imwe pashure peimwe nemaminitsi gumi ekuzorora mukati mekuita maitiro. Dzokorora dunhu rinosvika katatu, zvichienderana nenguva yako, hutano hwakanaka uye zvinangwa.
2 - Burpees
How To:
Sketi uye isa maoko ako pasi. Muchikwata chinoputika, svetura tsoka dzako zvakare mumusana-kusimudza, svetuka makumbo shure pakati pamaoko uye simira. Wedzera imwe jaya pakuguma kwekuwedzera. Dzokorora kwemasekondi 30, kushanda zvakaoma sezvaunogona.
Reps / Sets / Duration:
30 seconds.
Change Intensity:
Famba tsoka dzako sechigadziriswa, wedzera kukira kwekuwedzera.
3 - Squat Nepamusoro Press Press
How To:
Tanga nemakumbo nechokuputika-kure kure uye ubatisise zviyero pamapfudzi. Chikwata chakaderera sezvaunogona uye nekusvetera muzvitsitsinho kuti umire apo uchisimudza zviyero kumusoro. Dzokorora kwemasekondi 30, kushanda zvakaoma sezvaunogona.
Reps / Sets / Duration:
30 seconds.
Change Intensity:
Shandisa zvigetsi zvidhinha kana kuti usine uremu hwekushandurwa.
4 - Muchikwata cheMakomo
How To:
Mune chinzvimbo chekutsvaga, shandisai mabvi mukati uye kunze nokukurumidza sezvaunokwanisa, kushandura mativi. Bata zvigunwe kusvika pasi uye umwe neumwe kumhanya kana kuti uzvichengete mumhepo. Dzokorora kwemasekondi 30, kushanda zvakaoma sezvaunogona.
Reps / Sets / Duration:
30 seconds.
Change Intensity:
Famba namabvi panzvimbo pane kumhanya kuitira kuchinja.
5 - Squat Anoputika
How To:
Isa mavoko mushure memusoro, svetuka kunze. Bhodza mabvi muchikwereti, mabvi shure kwezvigunwe uye chifukidzo chichirembera zvishoma mberi. Ita sepamusoro sezvaunogona, iwe uchitasva nemabvi apfava mu squat. Dzokorora kwemasekondi 30, kushanda zvakaoma sezvaunogona.
Reps / Sets / Duration:
30 seconds.
Change Intensity:
Bvisa jira kuti udzikise kubatika.
6 - Plyo Lunge
How To:
Tanga munzvimbo yakagadzikana, rutsoka rworutsoka mberi, rutsoka rworuboshwe kumashure, ose mabvi pamakona 90-degree. Svetuka uye shandura tsoka mumhepo, uchidzika mumugungwa necheboshwe kuruboshwe mberi, rutsoka rworudyi shure. Dzokorora kwemasekondi 30, kushanda zvakaoma sezvaunogona.
Reps / Sets / Duration:
30 seconds kumativi ose.
Change Intensity:
Bvisa jumani kana kuti ita kuti zvidzike zvishoma, pasina kushandura makumbo.
7 - Takura Zvikwata
How To:
Simba kusvika pasi uye tambanudza maoko ako kunze iwe uri mudivi. Ita pfuti pamabvi kana zvigunwe uye wofamba maoko udzokere kune squat uye umire. Wedzera kukwira pamagumo nokuda kwekuwedzera. Dzokorora kwemasekondi 30, kushanda zvakaoma sezvaunogona.
Reps / Sets / Duration:
30 seconds.
Change Intensity:
Bvisa pushup kuti udzike zvakasimba, wedzera kukira kwekuwedzera.
8 - Pushups With Side Planks
How To:
Muchigadzirisa nzvimbo, maoko akavharana pamwechete, ita triceps pushup. Sezvaunosundira kumusoro, shandura kuruboshwe, utorera ruoko rworudyi rwakananga mudivi redivi. Dzorera shure kune imwe pushup, wozoita pande yechiri kune rimwe divi. Dzokorora, kushandura mativi emasekondi makumi matanhatu.
Reps / Sets / Duration:
30 seconds.
Change Intensity:
Ita kufamba pamabvi kuti uchinje.
9 - Kutendeuka Kwakare ne Kettlebell Sweeps
How To:
Tanga netsoka zvakakura kupinda chiuno, kettlebell kana kuyerwa muruoko rworudyi. Pivot uye shandura muviri kurudyi uye udzike mukati maro. Sezvaunosundira shure, shandura uremu uye pamusoro pemusoro apo iwe unofanirwa kudzokera mberi. Shandura maoko uye svetera kuruboshwe, uchiderera mukati meguru uye uchitora uremu. Ramba uchichinja mapepa paunenge uchinge uchinge uchinge ureruke uye uwedzere (kana uri mberi, unogona kukanda kurema kune rumwe rutivi pamusoro pekufamba) kwemaminitsi makumi matatu, kushanda zvakaoma sezvaunogona.
Reps / Sets / Duration:
30 seconds.
Change Intensity:
Bvisa uremu kana kuchengeta mapapu asina kujeka kuchinja.