Masvondo mashoma apfuura takakuudza zvazvinoreva kuita a kurovedza muviri. Kanganwa nezvekuita cardio pasina kukurudzira kana nenzira imwe chete, unogona kuita aerobic exercise uchiwedzera simba remuviri wako.
Kudzidziswa uku kwakanakira vanhu vanoda kurasikirwa nemafuta uye kune avo vasingadi kurasikirwa nemhasuru. Vazhinji veavo vanoshanda pakusimbisa maekisesaizi vanotya kuita cardio kana vakarasikirwa nemhasuru vhoriyamu. Tinokuvimbisa kuti izvi hazvisizvo.
Kudzidziswa kwemetabolic kwakafanana neHIIT, inotsvaga kuwedzera kushandiswa kweokisijeni kupisa mamwe macalorie akawanda. With chete 30 maminitsi Unogona kunge wapedza chikamu chako chekudzidzisa, saka hauna chikonzero.
Maitiro atinoronga ane ekutanga uye anozivikanwa maekisesaizi, uye mamwe anoda imwe diki nzira. Nezve ekupedzisira, isu tichakupa mamwe makiyi kuitira kuti iwe ugone kuaita zvakakwana.
Mukudzidziswa uku uchaona izvozvo hapana nguva yakatarwa, hazvisi zvekuita 20 squats munguva yerekodhi, asi kuti uzviite nemazvo panguva yakajairika. Isu tinokuvimbisa kuti iwe uchapfuura yekutanga kutenderera pasina dambudziko, asi iwe uchanzwa kuneta zvakanyanya muanotevera kutenderera, saka chengetedza simba rako! Kunyange zvakadaro, ndakazviita mumaminetsi makumi maviri nemashanu, saka hazvifanirwe kutora nguva yakareba.
Kettlebell Swing
Kuita chiitiko ichi kunoratidzika kunge kuri nyore, asi teerera kune maitiro! Isu tinofanirwa kutarisisa kuti tive nechokwadi chekuti huremu hausimuke zvakanyanya; isu tinofanirwa kuve nechokwadi kuti maoko edu haasimuke pamusoro pemapfudzi edu. Paunenge uchikwira, zvakakosha kuti kufamba hakubvi munzvimbo yelumbar, asi kubva kune gluteus. Chengetedza zvakasimba munzira yekukwira uye shandisa mukana wekuzunungusa kuti uite kufamba zvakare.
Chimwe chinhu chekuchengeta mupfungwa ndechekuti musana wako haugone kusvetuka kana uchidzika kana kuzembera kumashure kana uchikwira. Gara pane block uye wakatwasuka.
Mushonga bhora mapapu
Mapapu ibasa rakanakisa rekushanda muviri wepasi uye kuenzanisa. Chii chatingaita kuti tiwedzere kusimba? Kushandisa bhora remishonga kuchatibatsira kushanda pakusimba kwepakati yedu, pamwe nemuviri wepamusoro. Pakupedzisira, tinozopedzisira tazvishandura kuita chiitwa chakazara.
Squats nemafudzi
Tichinzvenga echinyakare squats, isu takasarudza mutsauko nemapfudzi. Iwe unogona kuzviita nema dumbbells, sandbags, mushonga bhora kana kettlebell. Tora mukana wekukwira kumusoro kutambanudza maoko ako kumusoro, uye zvinopesana. Ita shuwa kuti inoramba ichifamba uye kwete muzvikamu.
Pfupiso yemaitiro
Kudziya-up: 8-10 maminitsi
Kudzidzira (5 rounds):
- 10 seconds sprints
- 15 burpees
- Squats makumi maviri
- 10 kettlebell swing
- 10 mushonga bhora mapapu
- 10 squats nemapfudzi
- 1 miniti kupora
Kutambanudza: 5-10 maminitsi