Iyo Cardio-Boosting Bodyweight Workout Iwe Unogona Kuita Chero Kwese

Zvemukati

• Ongororo ye

Kushanda zvine huremo hwemuviri ndiyo yakapusa, nzira yakachipa pashiri yekuwedzera zvese moyo wako nesimba. Ita mafambiro anoshanda anoitwa nemuviri wako zvakasununguka, uye ukohwe mabhenefiti mune kumwe kushanda kwako, pamwe nehupenyu hwezuva nezuva. Iko kune yakajairwa-yekupomba moyo burpees, mapuranga jacks, uye mabhasikoro crunches. Asi iyo yakanakisa bodyweight routines inoshandura zvinhu kumusoro nekuwedzera mafambiro ausati waedza. Zvipire kune itsva Workout regimen uye tarisa muviri wako uchichinja. (Iyi 30-Day Bodyweight Dambudziko inochinja zvese.)

Iko kurovedzera pazasi kuchakubatsira iwe kuvaka tsandanyama uye kushanda yako yepakati mukati memaminitsi makumi maviri. (Unoda mamwe maaction epakati pasina tambo dzakabatanidzwa? Edza iyi sculpting core Workout iyo yakatonyanya.) Kana wagadzirira kudikitira, dzvanya play uye tanga.

Ruzivo rwekushanda: Ita danho rega rega kwemasekondi makumi matatu. Iko hakuna michina inodiwa, saka unogona kupinda wakananga mukudziya-up. Ita kuti ropa rako riyerere nekusvetuka jacks, T-spine kutambanudza, katsi/mhou, uye denderedzwa remaoko. Tanga chikamu chekutanga: divi-kune-divi hops, butt kicks, mativi lunge kuti utore, svetuka tambo, rimwe-gumbo parutivi-hoops, uye dzokorora kuteedzana. Chikamu chechipiri: zvigunwe zvakamira zvinobata, yakakura inchworm, step-out plank jacks, diagonal toe taps, bhasikoro crunches, uye kudzokorora. Pedzisa nechetatu kuteedzana kuti unamate mukutsva: papfudzi mira kugunwe zvigunwe, yakagadziridzwa burpees, unomhanya munzvimbo, inodzosera mapapu, uye mabvi mapuranga roll (uye dzokorora).

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