I2016 Presidential Debate Workout Game

Zvemukati

• Ongororo ye

Kana urikumirira gakava rekupedzisira remutungamiri wenyika manheru ano uye uchida kusiya nzira yemutambo wekunwa, tine mumwe mutambo wekukubatsira kupfuura maminetsi makumi mapfumbamwe. (Kureurura: Tinogona zvakare girazi rewaini rakagadzirira.) Kuti ugare uri pazvigunwe zvako, takagadzira gakava rekurovedza mutambo wakagadzirwa nemutumbi-muviri unofamba iwe unogona kuita mumba mako yekutandarira iwe uchiona kupenga-isu tinoreva nhoroondo-zvakaitika pakati paHillary Clinton naDonald Trump. Isu tinovimbisa kuti ivo vachatora yako yekurovera yemoyo kuburitswa kumusoro - kana isati yatove ichikwira kubva pamashoko ekuparadzira.

Heano maitiro ekuita yega yega yekufamba.

Superman

A. Kutanga nekurara wakatarisa pasi pasi nemaoko nemakumbo akatambanudzwa, biceps padhuze nenzeve.

B. Simudza maoko nemakumbo masendimita mashoma kubva pasi, bata kwemasekonzi maviri, wobva wasunungura.

Dhongi Kick

A. Tanga pamaoko ako nemabvi nerutivi rwako rwemashure kumadziro (kunyanya rusvingo rusina chinhu pariri paunenge uchirikwenya).

B. Simudza zvigunwe zvako, mabvi akagwadama. Svetuka tsoka dzako kumusoro kumadziro kumashure kwako iwe uchizvitsigira nemaoko ako. Svetuka tsoka kudzoka pasi. (Zano: Usakwire kumusoro chero kupi zvako kupfuura chiuno chako.)

Shoulder Press neLaptop

A. Mira netsoka hudyu-upamhi hwakaparadzaniswa, wakabata laptop mumaoko maviri pachipfuva, saka yakafanana nepasi.

B. Dhinda laptop kuenda padenga kusvikira maoko atwasuka uye magokora ari padyo nenzeve. Dzokera kumashure kunzvimbo yekutanga.

Jab Muchinjikwa

A. Mira nemakumbo chiuno-upamhi parutivi, chakadzedzereka kuitira kuti tsoka yekuruboshwe ive zvishoma pamberi petsoka yekurudyi. Kanda jabhi (chibhakera neruoko rweruboshwe) wakanangana nekukwirira kwechiso.

B. Kurumidza kubvarura ruoko rweruboshwe kumashure, uye ukande muchinjikwa (rova neruoko rwerudyi), uchitenderera netsoka yekurudyi.

Mushonga Bhora Slam

A. Bata bhora remushonga womira netsoka dzakafara zvishoma pane upamhi hwemafudzi. Dzvanya bhora pamusoro, wobva warirovera pasi nekutyaira bhora richidzika.

B. Sezvaunoita, tevera bhora nemuviri wako, dzivisa kukotama pachiuno, uye kupedzisa mune yakaderera squat chinzvimbo nemusoro kumusoro, chifuva uye glutes pasi. Scoop bhora kumusoro kwekutanga kubhowa uye kuputika kumusoro, uchityaira bhora kumusoro uye nekuzadza zvizere muviri nemaoko.

Russian Twist

A. Tanga munzvimbo yakagara, kusimudza tsoka mumhepo uye kuyambuka makumbo.

B. Dzokera kumashure pamapfupa e-sitz, uye, uchichengeta iyo yakasimba, kumonyorora nekudzoka kubva kune rumwe rutivi. Kana izvi zvichinzwa kuve nyore, bata huremu mumaoko, padhuze neab, uchimonyoroka. (Ona mamwe maekisesaizi ab akavimbiswa kuita kuti unzwe Bern-tinoreva kupisa.)

Alternating Lunge Jump

A. Nhanho kuruboshwe gumbo kumashure mune lunge, uchisimudzira ruoko rweruboshwe kumberi.

B. Sunda pasi uye usvetuke mudenga, makumbo achikweva pakati pemhepo uye uchitenderedza ruoko rwerudyi kumberi, uchimhara mubanji negumbo rekuruboshwe kumberi. Dzokorora, uchienderera nekuchinjanisa makumbo.

Sumo Squat

A. Mira netsoka dzakafara kudarika upamhi hwemafudzi, zvigunwe zvishoma zvakabuda uye maoko ari muhudyu.

B. Sundidzira chiuno kumashure uye squat pasi, kuchengeta chipfuva kumusoro uye mabvi kunze. Zvadaro simuka uchidzokera panzvimbo yekutanga. (Tarisa uone squats aya anozoshandira yako butt kune zvimwe.)

Wall Sit

A. Mira wakabata musana wakatarisana nemadziro, uye tora nhanho huru kumberi netsoka imwe neimwe.

B. Wedzera maoko kumusoro kana pamberi pako (girazi rewaini rinoshamwaridza!) Uye bhenda mabvi 90 degrees, uchifambisa tsoka kumberi kana kumashure kana zvichidikanwa saka mabvi ari pamusoro pemakumbo. (Unogona zvakare kuedza madziro sit shift kusiyanisa-imwe yemasere ekusimbisa macheya maekisesaizi-kuita kuti zvinyanye kuoma.)

Ongororo ye