Iyi Yekutanga Bodyweight Workout Vhidhiyo Ichakubatsira Iwe Kuvaka Iyo Solid Fitness Foundation

Zvemukati

• Ongororo ye

Kuvaka hwaro hwakasimba paunenge uchidzikisira mukusimba ndeimwe yezvakakosha zvikamu zvekutanga maitiro ekurovedza muviri-kunze kwekuratidzira! Muvhidhiyo iyi, iwe uchadzidza maitiro ekuita ekutanga mashandiro ekuita muviri anosanganisira, squats, mapapu, triceps dips, uye kudzvanya-ups kubva kuUK-based varairidzi Jenny Pacey naWayne Gordon. Nekudzidza maitiro ekuita aya maekisesaizi nehunyanzvi hunyanzvi, iwe unowedzera kushanda kwekushanda kwako uye kudzikamisa chero njodzi yekukuvara sezvo iwe uchiwedzera kusimba kwekushanda kwako. Nakidzwa nemabatiro ekubatanidzwazve nemuviri wako apo iwe uchikava-kutanga rwendo rwako rwekusimba-uye tarisa muviri wako uchinje.

Inoshanda sei: Tevera pamwe naPacey naGordon muvhidhiyo. Iwe unozadzisa iyo yekudziya-up, wozoita yega yeanotevera maekisesaizi kwema60 masekondi imwe neimwe. Usakanganwa kutonhorera pasi pamwe nekupedzisira kutambanudza pakupera kwekurovedza muviri.

1. Mhepo squat

2. Triceps dip

3. Danda

4. Reverse lunge

5. Kupfugama kudzvanya

6. Vakafa bete crunch

7. Bhiriji rehudyu

8. Kupfugama pombi yepafudzi

9. Shiri-imbwa

10. Kumusoro-muviri hyperextension

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