Iyi 8-Exercise Hondo Rope Workout Inotangisa-Yakanaka-asi Haisi Nyore

Zvemukati

• 8-Fambisa Hondo Rope Workout
• Kaviri-Ruoko Wave
• Imwe-Arm Wave ine Squat
• Yega-Ruoko Wave neJump squat
• Reverse-Grip Wave neLunge
• Hip Kukanda
• Kaviri-Ruoko Wave neBhuru
• Mauto Denderedzwa
• Power Slam
• Ongororo ye

Kufungisisa zvekuita neaya anorema tambo dzehondo panzvimbo yekurovedza? Sezvineiwo, hausi muPhys. Ed., saka haufanirwe kukwira iwo-asi kune akawanda emhondi tambo maekisesaizi iwe unofanirwa kuyedza pachinzvimbo. (Uye, FWIW, iwe unofanirwa kufunga nezvekugadzira tambo kukwira chimwe chezvinangwa zvako zvemuviri.)

Usangofamba uchipfuura tambo dzehondo nekuti hauzive mashandisiro aunofunga kuti dzakachengeterwa mamwe maekisesaizi epamberi. Iwe unogona kunge uchirasikirwa nehumwe hukuru hwemuviri mabhenefiti (muchokwadi, kurwa tambo kurovedza kuri pakati peiyo Yakanakisa Metabolism-Kudzoreredza Simba Maitiro, Zvinoenderana neSainzi). Imwe fundo muJournal of Strength uye Conditioning Research vakawana kuti makumi matatu-masekondi ekuputika kwetambo tambo kurovedza uchiteverwa neminiti-imwe yekuzorora nguva ndiyo nzira yakanakisa yekuwedzera yako cardio uye stoke yako metabolism. Maekisesaizi vaiita seti sere dzenguva dzekuzorora-basa idzi vakapisa kusvika pamacalorie mapfumbamwe paminiti. (Hellooo, mabhenefiti eHIIT kudzidziswa!)

Wagadzirira kuikanda pasi? Justin Flexen, director fitness group kuCrunch, akagadzira zviitwa zvekutambisa tambo zvekugadzira mafuta ekupedzisira anopisa tambo, uye takawana Beth Lewis, murairidzi wesimba paMuviri Wakagadziriswa muManhattan uye director director kuCity Row, kukuratidza maitiro ita danho rega rega kuitira kuti unzwe kugadzikana uye uine chivimbo uchitora seti yetambo dzehondo nguva inotevera paunorova jimini. Nekuti zviri nyore kuyera-pasi kurwa tambo kurovedza (iwe unongodzora tsoka yako) iyi yehondo tambo kurovedza inotanga-inoshamwaridzika, asi inogona kuramba ichinetsa AF.

Kana iwe uchida kubatanidza zvinopfuura tambo dzehondo maekisesaizi mukurovedza kwako, bira mamwe eaya mafambiro uye woasanganisa nemamwe emahara-huremu uye bodyweight mafambiro kuti ugadzire yakakwana yedunhu Workout.

8-Fambisa Hondo Rope Workout

Inoshanda sei: Ita yega yega tambo tambo kurovedza kwemasekondi makumi matatu, wozorora kweminiti imwe usati waenda pane inotevera kufamba. Kana wasvika kumagumo, zorora kweminiti imwe. Dzokorora dunhu katatu, uye iwe uchawana inoshamisa Workout iyo isingangokurumidze kupfuura yako yakajairika awa-yakareba gym sesheni asi nzira inonakidza!

Kaviri-Ruoko Wave

Tanga netsoka chiuno-upamhi zvakaparadzana, zvigunwe zvakatarisa mberi uye mabvi akakotama zvishoma. Bata tambo nemichindwe zvakatarisa pasi uye fambisa maoko maviri panguva imwe chete kumusoro, wobva wadzika pasi, uchishandisa yako yakazara renji yekufamba. Ramba uchimhanya. Dzokorora kwemasekondi makumi matatu.

Imwe-Arm Wave ine Squat

Netsoka hudyu-hupamhi hwakaparadzaniswa uye zvigunwe zvichinongedzera kumberi, gara mune yakadzika squat, zvidya zvakafanana nepasi. Bata tambo nemichindwe yakatarisa pasi. Chengetedza iyo squat chinzvimbo iwe uchifambisa ruoko rumwe neumwe panguva, uchiita mafungu maviri kumusoro, ipapo maviri mafungu pasi. Dzokorora kwemasekondi makumi matatu.

Yega-Ruoko Wave neJump squat

Kubva pane yakadzika squat chinzvimbo, tanga imwechete ruoko mafungu. Svetukira mudenga, uchimhara zvinyoro-nyoro uchidzokera kune chinzvimbo che squat. Ramba uchisvetuka uchifambisa maoko. Dzokorora kwemasekondi makumi matatu.

Reverse-Grip Wave neLunge

Tanga nemakumbo pamwechete. Bata tambo nemaoko akatarisa mudenga, uchichengeta magokora ari pedyo nembabvu. Kutanga ruoko rumwe chete mafungu, wobva watsika gumbo reruboshwe kumashure mune gomba. Tsoka tsoka pamwe chete uye sunga pagumbo reruboshwe mawoko achiri kufamba. Ramba uchichinjanisa uchifambisa maoko. Dzokorora kwemasekondi makumi matatu.

Hip Kukanda

Bata tambo nemichindwe yakatarisa mukati, kuchengeta maoko ari pedyo. Fambisa tambo kubva kurudyi hudyu kumusoro uye pamusoro mune muraraungu chimiro wakananga hudyu kuruboshwe. Tarisa pakuchengeta torso yakatwasuka uye isina kubatanidzwa. Dzokorora kwemasekondi makumi matatu.

Kaviri-Ruoko Wave neBhuru

Tanga munzvimbo yakadzika squat. Ita matatu anokurumidza maviri-ruoko mafungu, wobva wadonhedza tambo uye svetukira munzvimbo yekusundira-kumusoro. Pedzisa kusundidzira-kumusoro usati wasvetuka uchisimuka uye kubata tambo. Dzokorora kwemasekondi makumi matatu.

Mauto Denderedzwa

Bata tambo nemichindwe yakatarisa pasi, maoko akatambanudzwa, kuchengeta magokora ari pedyo nembabvu. Denderedzwa maoko mukati katatu, uye kunze katatu. Dzokorora kwemasekondi makumi matatu.

Power Slam

Tanga mune yakadzika squat chinzvimbo. Bata tambo nemichindwe zvakatarisa mukati uye uuye nazvo kumusoro usati warova tambo pasi pasi mukufamba kumwe kwakasimba. Tarisa pakuchengetedza chipfuva. Dzokorora kwemasekondi makumi matatu.

Ongororo ye