Iyi 10-Minute Circuit Inogona Kuva Yakaomesesa Cardio Workout Yawaimboita

Zvemukati

• Bhokisi Jump
• Burpee squat Bata
• Imwe-Gumbo Nhanho-Kumusoro neJump
• Svetuka squat neHits Tap
• Skaters
• Mapuranga Jacks
• Ongororo ye

Chii chinopinda mumusoro wako kana iwe uchinzwa izwi rekuti "cardio"? Treadmills, mabhasikoro, ellipticals, uye torturous 20 maminetsi akatarisa pawachi?

Nhau kupenya: Kunyangwe vadikani vekusimudza uye internet vachida kuvenga pa cardio, hazvidi kuve chinhu chakaipisisa pasirese. Chaizvoizvo, mhondi cardio redunhu rakagadzirirwa kuyedza hunyanzvi hwako hwekumhanya uye kuita kuti HR yako ikwire mukuita haigone kungonakidza, asi inogona kupera mumaminitsi mashoma. (Uyezve ona: Iyo Treadmill Maitiro Inoita Iyo Kumhanya Nzira Pasina Kufinha)

Tora dunhu iri naFelicia Romero, Arizona-based mudzidzisi uye muridzi weFit Method, semuenzaniso. Zvese zvaunoda plyometric bhokisi, nhanho, kana bhenji, imwe nzvimbo yakavhurika, uye maminetsi gumi kusundira yako cardio muganho-hapana michina, maTV, kana kusuruvara kunodiwa. Wakavimbiswa, hauzove nenguva (kana simba!) Yekutarisa wachi.

Inoshanda sei: Ita chiitwa chega chega kwemasekonzi makumi maviri, wozozorora kwemasekonzi gumi usati waenda kune inotevera. Dzokorora dunhu rose 3 nguva dzose.

Iwe uchada: A timer nebhokisi, bhenji, kana nhanho

Bhokisi Jump

A. Mira pamberi pebhokisi nemakumbo papfudzi-upamhi hwakaparadzaniswa.

B. Varembera maoko nemahudyu kumusana nechipfuva chakareba, musana wakafuratira, uye nepakati.

C. Tambanudzira maoko kumberi, uchishandisa kukurumidza kusvetuka mudenga uye kumberi kumberi, kumhara zvinyoro nyoro nemakumbo ese ari maviri pabhokisi.

D. Simuka, unokiya mabvi uye uchiwedzera mahudyu. Nekuchenjera dzokera pasi pasi.

Dzokorora kwemasekondi makumi maviri, wozorora kwemasekondi gumi.

Burpee squat Bata

A. Mira nemakumbo zvakapamhama zvishoma pane kupendekera-upamhi hwakaparadzaniswa. Gadzika pasi munzvimbo yakagadzirira nemabvi akakotama uye maoko pamberi pechipfuva. Iyi ndiyo nzvimbo yako yekutanga.

B. Isa michindwe yakatsetseka pasi pafudzi-paupamhi hwakaparadzana, uye pakarepo svetuka tsoka kudzokera kunzvimbo yakakwirira yepuranga.

C. Pakarepo svetuka tsoka kumberi kunze kwekunze kwemaoko, uye pop torso kumusoro kuti udzokere kunzvimbo yekutanga nemabvi akakotama uye maoko pamberi pechipfuva.

Dzokorora kwemasekondi makumi maviri, wozorora kwemasekondi gumi.

Imwe-Gumbo Nhanho-Kumusoro neJump

A. Mira pamusoro petsoka pamberi pebhokisi riine tsoka yekurudyi yakatetepa pabhokisi. Pomba ruoko rwerudyi kumberi uye ruoko rweruboshwe kumashure kuti utange.

B. Pushira kurudyi rutsoka kuti umire pamusoro pebhokisi, uchityaira kuruboshwe ibvi uchikwira kubvi rakakwirira, uchikanda masendimita mashoma kubva pabhokisi patsoka rerudyi, uye uchisimudza ruoko rwerudyi kumberi wakatarisana nebvi reruboshwe.

C. Gara zvinyoro nyoro kutsoka yekurudyi nebvi rakapfava uye nyatso tsikitsira tsoka yekuruboshwe pasi.

Dzokorora 20 seconds, wozozorora kwemasekonzi gumi. Dzokorora kune rumwe rutivi usati waenda kune imwe nzira inotevera.

Svetuka squat neHits Tap

A. Mira nemakumbo fudzi-upamhi hwakaparadzaniswa. Hinji pazviuno nemabvi kuti udzike mu squat, maoko akasungirirwa pamberi pechipfuva. Iyi ndiyo nzvimbo yako yekutanga.

B. Svetuka, uchidzungudza maoko kumashure uye kurovera zvitsitsinho pamwechete kuti ubate kumusoro kwekusvetuka.

C. Gara zvinyoro uye pakarepo udzike mu squat kuti udzokere kunzvimbo yekutanga.

Dzokorora kwemasekondi makumi maviri, wozorora kwemasekondi gumi.

Skaters

A. Mira nemakumbo pamwechete.

B. Tora muhombe muhombe kuruboshwe, uchimhara netsoka yekuruboshwe uku gumbo rerudyi richipfura kumashure uye kuruboshwe kumashure kwegumbo reruboshwe, uchimhara mune yakakombama lunge.

C. Dhonza gumbo rekuruboshwe kuti utore hop yakakura kurudyi, uchimhara netsoka yekurudyi uku gumbo reruboshwe richipfura kumashure uye kurudyi kuseri kwegumbo rerudyi, uchimhara mune yakakombama lunge. Ramba uchichinja mativi.

Dzokorora kwemasekondi makumi maviri, wozorora kwemasekondi gumi.

Mapuranga Jacks

A. Tanga munzvimbo yakakwirira yepuranga nemapfudzi pamusoro pemaoko nemakumbo pamwechete.

B. Kuchengeta musimboti wakabatanidzwa uye mahudyu akakwirira, hop tsoka dzakaparadzana, wozodzokera pamwe chete.

Dzokorora kwemasekondi makumi maviri, wozorora kwemasekondi gumi.

Ongororo ye