Yakanyanya mhedzisiro, shoma nguva

Zvemukati

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Kana uri kutsvaga kuwana mibairo inokatyamadza kubva kumabasa ako epamba pasina kuwedzera imwe nguva, tine mhinduro iri nyore uye inokurumidza: Tanga kushandisa maturusi ezviyereso, seweji, foam block kana dhisiki rakazadzwa nemhepo. Nekubatanidza dumbbell inofamba ne cushy midziyo, iwe unowedzera dambudziko rekudzidzira uye mubhadharo.

Izvi zvinodaro nekuti kana iwe ukatsika pane isina kugadzikana pamusoro, muviri wako unofanirwa kushanda kuti ugare wakadzikama - saka iwe unowanzo gamuchira mhasuru dzakawanda kupfuura idzo dzauri kunangisa. Kusimbisa aya mamhasuru ekudzikamisa (iyo quadriceps, hamstrings, mahudyu ekumusoro, zvidya zvemukati uye mhasuru dzepakati dzinoshanda zvakanyanya kana iwe wakamira pane chiyero chekushandisa) inoderedza njodzi yako yekukuvara uye inokubatsira kuita mabasa ezuva nezuva zviri nyore. Uyezve, iwe unozotaridzika mutete uye zvakanyanya kuvezwa kubva kumusoro kusvika kutsoka.

Kuwedzera kune dumbbells, iwe unozoda zvidimbu zvitatu zvemiyero michina kuti uite chirongwa ichi, chakagadzirirwa isu chete naCharleene O'Connor, mudzidzisi wega akasimbiswa uye mutungamiriri wemuviri kuClay, kirabhu yekusimbisa muviri muNew York City: furo MuviriWedge21; nubby, yakazadzwa nemhepo Xerdisc; uye yakapfava Airex Balance Pad. Kana iwe uchida kuisa mari muchidimbu chimwe chete chemidziyo, sarudza iyo BodyWedge21 (shandisa iyo yepasi panoperera kana disc kana bharanzi pad inokurudzirwa). Kana kutenga chinhu zvachose: Kutanga, unogona kuita mazhinji eaya mafambiro panzvimbo isina kugadzikana senge cushion yemubhedha. Ita ichi Workout nguva dzose sezvakarairwa uye iwe unowana iyo yakasviba, yakasimba muviri pasina kumbobva pamba - uye munguva shoma, kubhoot.

Mirayiridzo yekushanda

Ita basa iri kaviri pasvondo uine 1 kana maviri mazuva ekuzorora pakati. Tanga nemaseti maviri e10-15 reps yekufamba kwega kwega muhurongwa yakanyorwa, uchizorora 60 masekondi pakati pemaseti. Kana wagadzirira, unogona kufambira mberi kusvika kumaseti matatu kana kuwedzera huremu hwako kuti unetseke mhasuru dzako usingakanganise muyero wako.

Dziisa

Tanga nekufamba kana kumhanya munzvimbo munzvimbo kwemaminitsi mashanu. Kana kusvetuka tambo kwemaminetsi mashanu uchishandisa shuwa yetsiva. Zvadaro, ita-side-to-side lateral hops - tsoka imwe panguva - kuti udziye zvitsitsinho zvako. Pakupedzisira, mira wakatwasuka pane chimwe chezvishandiso zvekuenzanisa uye simudza tsoka imwe zvishoma, uchitenderedza ka20 munzira imwe neimwe. Wadaro, ita zvakafanana nerumwe rutsoka.

Kutonhora-pasi

Pedzisa kurovedza muviri kwako nekutambanudza mhasuru dzako huru, uchibata imwe neimwe yakatambanudzwa kwemasekonzi makumi matatu pasina kubhowekana.

Cardio Rx

Vavarira kuita 30-45 maminetsi ekurovedza muviri 3-5 mazuva pasvondo, uchiita musanganiswa weiyo-yakadzika-mamiriro uye yenguva kudzidziswa kupikisa moyo wako uye kupisa macalorie akawanda. Nezve mazano ekukwirisa koriori kupisa kumba, ona "Kurumidza-Mhedzisiro Cardio."

Kutanga Rx

Kana usina simba rakadzidziswa mumwedzi mitatu kana kupfuura kana kuti usati wamboshandisa maturusi ekuenzanisa kana kuita aya madhiri maekisesaizi kare, ingoita basa iri wakamira pasi usina maturusi ekuenzanisa, sekurairwa.

Kana uchinge wadzidza chimiro chakakodzera uye kurongeka kana kuti unonzwa uchikwanisa kuchengetedza chiyero chako panzvimbo isina kugadzikana, fambira mberi kusvika pakuita 1 seti yezviitwa pasi uye 1 seti pazviyero zvekushandisa pasina dumbbells. Mushure memasvondo 3-4, iwe unokwanisa kuzokwanisa kuita iyo yese kurovedza uchishandisa zvese zvishandiso sekurairwa.

6 balance tool don't

Kuti uchengetedze uye nemhinduro dzakavandudzwa, dzivirira kukanganisa uku paunenge uchishandisa chero chidimbu chemidziyo yekuenzanisa.

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