Iyi 4-Vhiki Yekudzidzira Chirongwa Chichava Newe Unzwe Wakasimba uye Kukodzera

Zvemukati

• Yako 4-Vhiki Workout Plan
• Simba Workout 1
• 1. Dumbbell Press Squat
• 2. Bhora Push-Up
• 3. Bulgarian Split Squat
• 4. Dumbbell Yakachena uye Dhinda
• Simba Workout 2
• 1. Dynamic Lunge
• 2. Inopesana neArm / Leg Lift
• 3. Nhanho-kumusoro
• 4. Prone Jackknife
• Vhiki 1 Cardio Nguva
• Vhiki 2 Cardio Intervals
• Vhiki 3 Cardio Nguva
• Vhiki 4 Cardio Nguva
• Ongororo ye

Kunzwa usina chinangwa muhurongwa hwako hwekusimba? Haisi chokwadi chaizvo nzira yeku Tetris yako cardio uye simba kushanda pamwe chete kuti uwane mhedzisiro yakawanda? Iyi ye4-vhiki yekurovedza chirongwa ichave yakafanana neyako wega mudzidzisi uye kuzvidavirira shamwari mune imwe, ichipa nyanzvi yekurovedza Workout uye yakasimba purogiramu kukuchengetedza iwe munzira. Chikamu chakanakisa? Mazhinji ekurovedza muviri anotora maminetsi makumi maviri kana mashoma-asi gadzirira kudikitira.

"Kuti unyatsoona zvawanikwa, unofanirwa kusimbisa kurovedza muviri kwako," anodaro Alwyn Cosgrove, muridzi weResults Fitness muSanta Clarita, CA. (Ichokwadi, sainzi inozvitsigira.) Ndosaka iko kukurumidza kushanda kusingaende nyore kwauri. Asi ramba uchienderana, uye une chokwadi chekuona mhedzisiro kubva kuchirongwa chekurovedza muviri kunyangwe pasina kutema maawa kuijimu. Ready?

Yako 4-Vhiki Workout Plan

Inoshanda sei: Tevedza kalendari yechirongwa chekurovedza muviri, uchiita simba rega rega kana cardio Workout pazuva rakaratidzwa. Kana uine nguva, wedzera kudziya-kumusoro uye kutonhora-pasi kusvika pakutanga uye kumagumo ekurovedza kwako. (Usakanganwa kutora mazuva ekuzorora-muviri wako unozvida!)

Simba kudzidzisa kushanda: Iko kusimba kwesimba kwakabatanidzwa mune ino-vhiki ina-yekurovedza chirongwa chevakadzi ipfupi (mana chete maekisesaizi mumwe nemumwe) asi zvakanyanya. Nekuchinjisa kumusoro- uye kwepasi-muviri kufamba (muchinhu chidiki chinonzi supersets), unochengetedza moyo wako kukwidziridzwa uye kuwedzera koriori kutsva uchishanda tsandanyama dzese mumuviri wako. Pamusangano wega wega: Ita 12 kusvika ku15 reps yezvidzidzo zviviri zvekutanga shure-kumashure, wozozorora kwe60 kusvika ku90 seconds; dzokorora kwemaviri kusvika matatu seti. Dzokorora nezviitwa zviviri zvechipiri. Rangarira kushandisa uremu hunonetsa zvakakwana kuti unetese tsandanyama dzako pakupera kweseti. (Usasvetuke mazuva esimba; iwe unozokora zvese izvi zvikomborero kubva pakusimudza masimbi.)

Cardio kushanda: Iri chirongwa chekudzidzira rinoputsa cardio kuita zvikamu zviviri: Yakadzikama-nyika cardio uye zvikamu. Pakupera kwevhiki, ita chero nguva yakareba, ine mwero kurovedza muviri (kufamba, kushambira, kuchovha bhasikoro, nezvimwewo) kuti urambe uchishanda uye uvandudze kutsungirira. Pakati pevhiki, iwe unotora nguva yekudzidzira kupisa macalorie (thanks, HIIT!). Zviite kaviri pasvondo. Nepo iwe uchigona kushandisa chero midziyo ye cardio (rower, bhasikoro, elliptical), pazasi iwe unowana ese masvondo mana akakosha enguva yenguva yekumhanyisa maworkouts aunogona kuita patreadmill. Iwe unoshandisa yako Rate yeinofungidzirwa Kuedza (RPE), kana kuti kuoma sei iko kurovedza kunonzwa pachiyero cheimwe kusvika gumi (10 ichive chakaomesesa). Kana kurovedza muviri kuchiita kunge kuri nyore, edza kuwedzera dambudziko rataurwa.

Simba Workout 1

1. Dumbbell Press Squat

Target: Quads, Glutes, Hamstrings, Mapfudzi

• Mira netsoka hudyu-upamhi hwakaparadzaniswa, wakabata 5- kusvika pa8-pondo dumbbell mune yega ruoko pakureba kwepafudzi, michindwe yakatarisana kumberi (haina kuratidzwa).
• Gara pasi, uchitambanudzira maoko pamusoro pemusoro; simuka uye udzike maoko kunzvimbo yekutanga
• Dzokorora.

Zvichengete zviri nyore: Bata zviyero kumativi.

Zvipikise iwe pachako: Bata uremu pamusoro pemusoro panguva yese yechiitwa.

2. Bhora Push-Up

Chinangwa: Triceps, Chest, Abs, Mafudzi

• Pinda munzvimbo yekusundira-kumusoro, nemaoko mafudzi-akapamhama akapatsanurwa pane bhora rekudzikama, dzoka rakatwasuka uye abs rakadhonzerwa mukati.
• Chifuva chezasi chakananga kubhora, chinongedza magokora kunze, kuchengeta abs yakasimba uye musoro wakabatana nezviuno.
• Sunda kumashure kunzvimbo yekutanga uye dzokorora.

Zvichengete zviri nyore: Ita kufamba pasi pasina bhora.

Zvipikise iwe pachako: Simudza gumbo uchiita kufamba.

3. Bulgarian Split Squat

Target: Hamstrings, Quads, Kubwinya

• Mira nemusana wako maviri kusvika matatu tsoka kubva pabhenji kana chigaro chakasimba. Isa pamusoro petsoka yekurudyi pachigaro.
• Benda ibvi rekuruboshwe 90 madhigirii, uchichengeta ibvi rakabatana nechiziso. Bata 2 kuverenga, twasanudza gumbo muzvikamu zvina uye dzokorora. Chinja mativi mushure me1 seti.

Zvichengete zviri nyore: Ita kuchinjanisa mapapu, hapana bhenji.

Zvipikise iwe pachako: Bata dumbbells pamativi uchichengeta kumashure gumbo pabhenji.

4. Dumbbell Yakachena uye Dhinda

Chinangwa: Mafudzi, Hamstrings, Glutes, Quads

• Mira nezviyereso kumberi kwezvidya, machindwe akatarisana mukati.
• Squat pasi, uchidonhedza simbi pamusoro pemabvi.
• Dhirowa uremu kusvika pachipfuva chako, padyo nemuviri sezvinobvira (isina kuratidzwa).
• Mira wakatwasuka, uchitenderedza zvanza kutarisana kumberi, wodzvanya zviremu pamusoro pemusoro (zvisina kuratidzwa).
• Yakaderera kusvika pakutanga nzvimbo uye dzokorora.

Zvichengete zviri nyore: Usakwenya pasi; dhonza magokora kumusoro chete kumapfudzi.

Zvipikise iwe pachako: Ita kuti kufamba kwacho kuputike apo iwe unodhonza huremu uchienda pachipfuva chako uye pamusoro pemusoro wako.

Simba Workout 2

1. Dynamic Lunge

Target: Hamstrings, Quads, Kubwinya

• Mira nemakumbo akafanana nepafudzi-chinhambwe chakaparadzaniswa, wakabata mapfumo maviri ezviridzwa padivi pako.
• Lunge kumberi negumbo rerudyi, kupfugama kurudyi ibvi 90 degrees uye kuunza kuruboshwe ibvi padyo nepasi.
• Kubva panzvimbo iyi, svetuka kubva patsoka yekurudyi uye dzokera panzvimbo yekutanga.
• Shandura makumbo uye dzokorora.

Ita zviri nyore: Usashandisa chero zviyereso; ita kuti kufamba kusanyanya kuputika

Zvipikise iwe pachako: Bata bhara remuviri kana bhero pamapfudzi ako.

2. Inopesana neArm / Leg Lift

Target: Kumashure, Abs, Kubwinya

• Nhema wakatarisana nebhora rakadzikama nemaoko nezvigunwe uchibata pasi.
• Simbisa yako abs uye glutes, uye panguva imwe chete simudza ruoko rwako rweruboshwe uye gumbo rerudyi.
• Chinja makumbo nemaoko, wobva wadzokorora.

Zvichengete zviri nyore: Ita rovedza pasi pasi pamakumbo mana, pasina bhora.

Zvipikise iwe pachako: Wedzera ankle uye ruoko uremu.

3. Nhanho-kumusoro

Target: Quads, Glutes

• Isa rutsoka rworudyi pabhenji kana nhanho (kana zvichibvira, tsvaga bhenji kana danho riri pamusoro pemabvi kureba).
• Kusundira nepachitsitsinho chako chekurudyi, ruramisa gumbo, uchiunza gumbo reruboshwe kurudyi (usarega tsoka yako yekuruboshwe ichibata nhanho).
• Gumbo rezasi rekuruboshwe wakananga pasi usina kubata, wozotwasanudza gumbo rekurudyi zvakare. Ita gumi nembiri kusvika gumi neshanu reps; chinja mativi.

Zvichengete zviri nyore: Bata pamusoro wedanho uye pasi neumwe neumwe rep.

Zvipikise iwe pachako: Bata dumbbells nemaoko kumativi.

4. Prone Jackknife

Target: Abs

• Pinda munzvimbo yekusundidzira maoko ari pasi akaiswa pasi pemapfudzi.
• Isa tsoka pabhora rakatsiga nemakumbo akatambanudzwa, abs anodhonzerwa mukati akananga kumusana kuenzanisa.
• Zvishoma nezvishoma dhonza mabvi ako akananga kuchipfuva chako usingamonyanise musana wako kana kuchinjisa chiuno chako.
• Dzorera bhora kudzokera kunzvimbo yekutanga netsoka dzako uye dzokorora.

Ita zviri nyore: Nhema uine musana pamusoro pebhora uye ita crunches.

Zvipikise iwe pachako: Simudza chiuno wakananga padenga muV inverted.

Vhiki 1 Cardio Nguva

Tevedza rairo pazasi kwehuwandu hwemasekondi kana maminetsi akaratidzirwa. (Kana iwe uchida kukwirisa-yako chirongwa chekurovedza muviri, wedzera imwe denderedzwa reprints!)

0:00-5:00: Famba pa3.5-3.8 mph (RPE 4)

5:00-5:20: Sprint pa6.5-8.0 mph (RPE 9)

5:20-6:50: Dzora nekufamba pa3.0-3.5 mph (RPE 3)

6:50-10:30: Dzokorora sprint akateedzana ka2 dzimwe nguva, uchichinjanisa makumi maviri-echipiri mapuritsi nemasekondi makumi mapfumbamwe ekudzoka.

10:30-15:00: Famba pa3.5-3.8 mph (RPE 4)

Vhiki 2 Cardio Intervals

Tevedza rairo pazasi kwehuwandu hwemasekondi kana maminetsi akaratidzirwa. (Kana iwe uchida kukwirisa-yako chirongwa chekurovedza muviri, wedzera imwe denderedzwa reprints!)

0:00-5:00: Famba pa3.5-3.8 mph (RPE 4)

5:00-5:20: Sprint pa6.5-8.0 mph (RPE 9)

5:20-6:20: Kupora nekufamba pa3.0-3.5 mph (RPE 3)

6:20-10:30: Dzokorora sprint akateedzana kakapetwa kaviri, uchichinjanisa makumi maviri-echipiri mapuritsi nemasekondi makumi matanhatu ekudzoreredza.

11:40-20:00: Famba pa3.5-3.8 mph (RPE 4)

Vhiki 3 Cardio Nguva

Tevedza rairo pazasi kwehuwandu hwemasekondi kana maminetsi akaratidzirwa. (Kana iwe uchida kukwirisa-yako chirongwa chekurovedza muviri, wedzera imwe denderedzwa reprints!)

0:00-5:00: Famba pa3.5-3.8 mph (RPE 4)

5:00-5:30: Sprint pa6.5-8.0 mph (RPE 9)

5:30-6:30: Kupora nekufamba pa3.0-3.5 mph (RPE 3)

6:30-12:30: Dzokorora sprint akateedzana kanokwana ka4, uchichinjanisa makumi matatu-masekisheni mabhureki nemasekondi makumi matanhatu ekupora.

12:30-15:00: Famba pa3.5-3.8 mph (RPE 4)

Vhiki 4 Cardio Nguva

Tevedza rairo pazasi kwehuwandu hwemasekondi kana maminetsi akaratidzirwa. (Kana iwe uchida kukwirisa-yako chirongwa chekurovedza muviri, wedzera imwe denderedzwa reprints!)

0:00-5:00: Famba pa3.5-3.8 mph (RPE 4)

5:00-5:30: Sprint pa6.5-8.0 mph (RPE 9)

5:30-6:00: Dzora nekufamba pa3.0-3.5 mph (RPE 3)

6:00-13:00: Dzokorora sprint akateedzana kakapetwa kanomwe, uchichinjanisa makumi matatu-echipiri mapuritsi nemasekondi makumi matatu ekupora.

11:40-20:00: Famba pa3.5-3.8 mph (RPE 4)

Ongororo ye