60-Yechipiri Cardio Moves

Zvemukati

• Ongororo ye

Iwe unoziva iwe unofanirwa kurovedza zvakanyanya. Unoda kurovedza muviri zvakanyanya. Asi dzimwe nguva zvakaoma kudzvanya kurovedza muviri kwakazara muhurongwa hwako hwakabatikana. Nhau dzakanaka: Zviverengero zvakaburitswa zvidzidzo zvinoratidza kuti iwe unogona kugara muchimiro uye kupisa macalorie akakwana kuchengetedza kana kuderedza uremu nekuita mini-workouts zuva rese. Muchokwadi, tsvagiridzo yakaratidza kuti mabhuremu mapfupi ekurovedza muviri-sevashoma semitatu-maminetsi gumi-anongoshanda seakareba, chero nguva yekuwedzera yekudzidzira uye huwandu hwesimba hwakaenzana. Dzokorora chimwe chezviitwa zvinotevera kweminiti.

1. Kusvetuka jack

Mira netsoka pamwe chete, wozosvetuka, kupatsanura makumbo uye kusimudza maoko pamusoro. Nyika ine tsoka dzakaparadzana muchiuno-paupamhi, wobva wasvetuka tsoka kumashure pamwe nekudzikisa maoko.

2. Stair achimhanya

Mhanya nhanho dzekumhanya, uchipomba maoko ako, wobva waenda pasi. Siyana nekutora masitepisi maviri panguva.

3. Kusvetuka tambo

Ita yekutanga boxer's shuffle kana maviri-tsoka kusvetuka. Gara pamabhora etsoka, kwete kusvetuka zvakanyanya kubva pasi, magokora pamativi ako.

4. Squat jump

Mira netsoka dzakaparadzana muchiuno-paupamhi. Bendisa mabvi uye hudyu muhudyu mu squat. Svetukira mumhepo uye ruramisa makumbo, uchisimudza maoko kumusoro. Nyika zvinyoro, uchidzikisa maoko.

5. Split jump

Mira wakapatsanuka, tsoka imwe nhanho refu pamberi peimwe, wokotama mabvi uye svetuka, uchichinjisa makumbo kumhara uye kupomba maoko achipikisa makumbo. Mamwe makumbo.

6. Nhanho-kumusoro

Kwira pamuchinjiko, masitepisi, kana kuti bhenji rakasimba netsoka imwe, tevere imwe, wozodzika imwe panguva; dzokorora.

7. Kusiyanisa kusimudzira mabvi

Wakamira wakareba, uya nebvi rimwe kuchipfuva chako usingadonhe mbabvu; kumonyanisa kwakatarisa kugokora kumabvi. Alternate sides.

8. Hamstring curl

Wakamira wakareba, nhanho padivi netsoka yekurudyi, wobva waunza chitsitsinho kuruboshwe kumabvi; Dhonza magokora mukati mativi. Mamwe mativi.

9. Jog munzvimbo

Jog munzvimbo, kusimudza mabvi kumusoro; kuhwihwidza maoko nenzira yomuzvarirwo mukupikisa. Nyika zvinyoro, bhora retsoka kusvika kune chitsitsinho.

10. Kusvetuka-parutivi

Isa chero chinhu chakareba, chitete (semutsvairo) pasi. Svetuka nedivi pamusoro pechinhu, uchimhara netsoka pamwe chete.

Ongororo ye