Edza Izvi: 6 Yakaderera-Inokanganisa Cardio Exercises muMaminetsi makumi maviri kana Mashoma

Zvemukati

• Zvaunogona kuita
• 1. Yakadzika-kukanganisa kusvetuka jack
• 2. Skaters
• 3. Squat kujab
• 4. Kumira oblique crunch
• 5. Shuwa yekupedzisira
• 6. Reverse-lunge kumberi kukanda
• Zvinhu zvekufunga
• Kana iwe uchida kuyedza chimwe chakasiyana
• Chinokosha

Zvaunogona kuita

Kana iwe uchida yakaderera-inokanganisa maitiro regimen, usatarise kumberi. Isu takatora fungidziro kubva muzvinhu nekugadzira iyo 20-miniti yakaderera-inokanganisa cardio redunhu iro rakanakira munhu wese - akaipa mabvi, mahudyu akaipa, aneta muviri, uye zvese.

Pazasi pane zviitwa zvitanhatu zvaunofanira kuita kwemineti rimwe chete, uchisvetukira mune inotevera kana miniti yakwana.

Mushure mekupedza zvese zvitanhatu zvekudzidzira kudzoka neshure, zorora kweminiti rimwe, wobva watanga dunhu zvakare. Dzokorora katatu kuburikidza nekuita-kurova yakaderera-kukanganisa cardio Workout.

1. Yakadzika-kukanganisa kusvetuka jack

A yakanaka inodziya-kumusoro kurovedza muviri, yakaderera-inobata kusvetuka majeki kunowana wako moyo kupomba uye mhasuru kufamba. Iwe unogona kuwedzeredza kufamba kwemaoko kupisa makoriyori akakwirira.

Kuti ufambe:

1. Tanga nekumira uine maoko pasi pamativi ako.
2. Bvisa tsoka yako yekurudyi, uye panguva imwechete uunze maoko ako kumusoro pamusoro pemusoro wako. Chengetedza huremu hwako mutsoka yako yekurudyi mukati mekufamba uku.
3. Dzokera kunzvimbo yako yekutanga.
4. Pakarepo tsika rutsoka rwako rworuboshwe kunze. Zvekare zvakare, nehuremu hwako patsoka yako yekuruboshwe, isa maoko ako pamusoro pemusoro wako.

2. Skaters

Mikana inomhanya skater paunopedzisa kufamba uku. Iyo yakaderera-mhedzisiro vhezheni inosiya iyo kusvetuka asi icharamba ichiita kuti iwe ushande.

Kuti ufambe:

1. Kutanga munzvimbo ine curtsy lunge uine makumbo maviri akakotama, gumbo rako rerudyi kumashure nekuyambuka muviri wako. Ruoko rwako rweruboshwe runofanira kunge rwakatwasuka pasi uye ruoko rwerudyi rwakakotama zvakanaka padivi pako kuti uve nechiyero.
2. Kusundira gumbo reruboshwe, tanga kumira, uchiunza gumbo rerudyi kumberi uye uchidzungudza gumbo rako rekuruboshwe nekumhiri, uchichinjisa maoko paunenge uchienda. Shanda nekukurumidza, asi kuchengetedza yakaderera-maitiro maitiro, usasvetuke.

3. Squat kujab

Muviri wakakora squat wakasanganiswa nebhokisi unozoita iwe kubhowa nekuruka kune yakaderera-simba hukuru.

Kuti ufambe:

1. Kutanga nekumira tsoka dzako dzakafara zvishoma pane kupendekera-upamhi uye maoko ako pasi pamativi ako.
2. Gara pasi, kuve nechokwadi kuti chifuva chako chakwira, garo rakadzoka, uye mabvi abuda.
3. Simuka, uye kana makumbo ako akawedzerwa, kanda muchinjikwa-muviri chibhakera nerumwe ruoko.
4. Gara pasi zvakare, simuka, uye punch.

4. Kumira oblique crunch

Isu taifanira kukanda mune rimwe basa repakati pachiyero chakanaka. Ita shuwa kuti yako yepamoyo iri kubatanidzwa uye iko kufamba kunodzorwa kwehuwandu hwekuita.

Kuti ufambe:

1. Kutanga nekumira netsoka dzako papfudzi-upamhi hwakaparadzaniswa uye maoko ako akakotama, maoko kumashure kwemusoro wako uye magokora akasvetukira kudivi.
2. Kutanga kufamba, kukotama kurudyi kwako, uchiunza gokora rako pasi apo iwe panguva imwe chete unounza ibvi rako rerudyi kumusoro kuti ubate.
3. Dzokera kunzvimbo yako yekutanga. Dzokorora matanho akafanana kuruboshwe.

5. Shuwa yekupedzisira

Kushanda mukati mepamberi uye sagittal (padivi-kune-padivi) ndege dzinoita kuti yako mhasuru simba riwedzere kutenderera.

Iwe unoda kuona kuti urikushanda makumbo ese ari maviri zvakaenzana, saka shuffle kurudyi kune yakatarwa huwandu hwenzvimbo kana nguva, wozo shuffle kuruboshwe kune zvakafanana, uchizadza yako 1 mineti yenguva yekushanda.

Kuti ufambe:

1. Tanga nekumira netsoka dzako fudzi-upamhi hwakaparadzaniswa, mabvi akakotama zvishoma, chiuno chakakombama zvishoma kuitira kuti urambe wakamira kumberi, uye maoko ako akasununguka pamberi pako.
2. Shift uremu hwako kurudyi kwako, simudza rutsoka rwako rwerudyi, uye suduruka kubva kurutsoka rwako kuruboshwe kuti ufambise muviri wako kurudyi. Enda nekukurumidza sezvaungakwanise panguva yekufamba uku uchichengetedza fomu rako.
3. Dzorera tsoka dzako pamwe chete, uye dzokorora, uchienderera mberi "uchisundira" kurudyi, uchizvimhanyisa netsoka yako yekuruboshwe paunenge uchienda.

6. Reverse-lunge kumberi kukanda

Uchanzwa kusvirwa neiyi combo kufamba. Tinokurudzira kupatsanura miniti muhafu, kupomba negumbo rako rerudyi kwemasekondi makumi matatu ekutanga, uye gumbo rako rekuruboshwe kwemasekonzi makumi matatu.

Kuti ufambe:

1. Mira nemakumbo papfudzi-upamhi hwakaparadzaniswa uye maoko ako akakotama uye wakasimudzira kumativi ako padanho repachipfuva.
2. Kutanga, rova ​​gumbo rako rerudyi rakatwasuka pamberi pako, uye munzira yekudzika, dzokera kumashure kune yakasarudzika lunge.
3. Simuka uenderere mberi mune imwe kick, ipapo imwe reverse lunge.

Zvinhu zvekufunga

Ipfungwa yakanaka kudziya usati watanga - kufamba munzvimbo maminetsi mashoma kunowana ropa kuyerera.

Nekuti chiitiko ichi chakadzikira, unogona kukwanisa kuchizadzisa kakati wandei pasvondo pasina mhedzisiro. Iwe unogona kunyange kushandisa izvi seyakareba kudziya kune yakasimba-yekudzidzira maitiro.

Iwe unogona kugadzirisa aya ekurovedza muviri zvichienderana nehutano hwako.

Kana iwe usingakwanise kuzadzisa 1 mineti yega yega kufamba usingamire, tora mabhureki sezvaunenge uchida iwo.

Kana iyo tsika ikava nyore kwazvo, iwe unofanirwa kukwidza iyo ante kuti urambe uchiona mhedzisiro. Wedzera dumbbell yechiedza mune yega ruoko, kana wedzera nguva kune yega seti yekuchengetedza dambudziko.

Uye senguva dzose - teerera kumutumbi wako. Mira kana chimwe chinhu chinonzwa chisina kunaka.

Kana iwe uchida kuyedza chimwe chakasiyana

Kune matani epasi-anokanganisa cardio sarudzo dzekuhwanda dzakakutenderedza. Kana iwe uchirwara nematunhu uye wapiswa kunze mukufamba kana kuita iyo elliptical, funga chimwe cheizvi zvakaderera-zvinokanganisa zviitiko:

• Kuchovha bhasikoro / kuchovha bhasikoro. Ichi chisina kurema-kutakura kurovedza muviri chinogona kupa imwe yeakanakisa epamusoro-kusimba nguva yekudzidzira (HIIT) kurovedza kwakatenderedza.
• Rollerblading. Skate pamwe chete nepadiki yekubatanidza jarring uchinongedza makumbo ako. Bhonasi? Zvinonakidza chaizvo.
• Kukwasva. Tambanudza pamushini wekukwasva we cardio uye kudzidziswa kwesimba.
• Kushambira. Nemvura inovaka, ino yakazara-muviri Workout ingangove mambo wekubatana-ane hushamwari kurovedzwa.
• TRX. Iwe unoshandisa tambo dzekumisa kupedzisa TRX kurovedza muviri, izvo zvinotora kumwe kumanikidza kwemajoini ako - kunyanya neepasi-muviri kurovedza muviri.

Chinokosha

Pedzisa yedu yepasi-inokanganisa cardio wedunhu kakati wandei kuti uone kunatsiridzwa kwako kwemoyo kutsungirira uye simba mumwedzi mumwe chete kana maviri - hapana mabharanzi anodikanwa.

Nicole Davis munyori weBoston-based, ACE-akasimbiswa wega mudzidzisi, uye anofarira hutano uyo anoshanda kubatsira vakadzi kurarama akasimba, hutano, hupenyu hunofara. Yake huzivi ndeyekugamuchira makwikwi ako uye ugadzire kukodzera kwako - chero izvo zvingave zviri! Akaverengerwa mumagazini yeOxygen "Ramangwana reKusimba" mune yaJune 2016 nyaya. Mutevere pa Instagram.