10 Mishonga Bhora Rinofamba Kuti Riratidze Tsandanyama Dzese MuMuviri Wako
Zvemukati
- Iyo 20-maminetsi maitiro
- 1. Vanokwira makomo
- 2. Kumusoro squat
- 3. Denderedzwa
- 4. Kutendeuka kweRussia
- 5. Side lunge
- 6. Pushups
- 7. Gumbo rimwe chete rakafa
- 8. Superman
- 9. Kusvota
- 10. Kubata zvigunwe
- Chinokosha
- Maminetsi makumi maviri emuitiro muenzaniso
Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.
Unoda here kumisikidza yako yemumba kugwinya kumusoro notch? Bhora remushonga inogona kunge iri shamwari yako nyowani.
Nhasi, iwo mahombe, akasimba mabhora erabha anotanga kurema kubva pa2 kusvika pamakumi maviri emapaunzi, asi mabhora emishonga anofungidzirwa kuve akashanduka kubva pane zvakasikwa naHippocrates zviuru zvemakore apfuura. Chiremba anonzi akazadza matehwe emhuka nezvinhu zvinorema uye akaita kuti varwere vake vaashandise kupora kubva mukukuvara.
Uye nekuda kwekuita kwayo kwakawanda, iyi pfungwa yakamira muyedzo wenguva nesimba. Bhora remushonga rinogona kupokana nesimba rako, kutsungirira, uye kuenzanisa.
Zvimwe zvinowedzera? Izvo zvakachipa uye zviri nyore kuchengeta.
Pazasi, isu takapeta gumi remishonga bhora kurovedza chokwadi kupokana nemuviri wako wese.
Kusarudza giya chairo Sarudza bhora remushonga risingaremi pane ese aya maekisesaizi, kunyanya kana iwe uri wekutanga. Makirogiramu mana kana matanhatu inguva yakanaka yekutanga. Yekutanga vhezheni senge iyi kana imwe inobata kuitira nyore kubata ichashanda zvakafanana.Iyo 20-maminetsi maitiro
Kudziyirwa kwemaminitsi gumi kana kupfuura usati watanga iyi Workout - kufamba nekukurumidza kana kufamba munzvimbo kuchashanda zvakanaka. Paunenge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchingeita
Sunga zvinokwana zvishanu zvekufamba pazasi uye tenderera nepakati pavo kwemaminetsi makumi maviri eiyo isina-frills, muviri-wega maitiro.
1. Vanokwira makomo
Kurovedza muviri kwakanaka kuti ropa rako riyerere, vanokwira makomo kufamba-kwese muviri kunoomeswa nekubatanidza mushonga bhora.
Mafambiro:
- Pinda munzvimbo yeplank uine mushonga bhora pasi pemaoko ako.
- Kuchengeta musana wako nemutsipa zvakatwasuka, tyaira ibvi rako rerudyi kumusoro kuchipfuva chako. Wedzera icho uye nekukurumidza dhiraivha ibvi rako rekuruboshwe kumusoro kuchipfuva chako. Ita shuwa kuti yako yepamoyo inobatanidzwa mukati mese.
- Enderera, uchienda nekukurumidza sezvaungagone pasina kukanganisa fomu, kwemasekondi makumi matatu. Zorora kwemasekondi makumi matatu. Dzokorora kaviri zvakare.
2. Kumusoro squat
Kumusoro squats inobata yako yepamoyo - kunyanya yako yepazasi kumashure - uye kupokana kugadzikana kwako kupfuura yakajairwa back squat. Iwe uri zvakare kushanda yako yekumusoro kumashure, mapendekete, nemaoko nekubata mushonga bhora pamusoro pemusoro wako. Rwendo rwako rwekufamba ruchasiyana nerudzi urwu rwe squat, saka nyatsotarisisa fomu yako.
Mafambiro:
- Mira nemakumbo zvakapfupika kupfuura mafudzi-akapamhama akapatsanurwa, wakabata mushonga bhora rakatwasuka pamusoro pemusoro wako mukati meboka rese
- Gara pasi: Tanga kukotamisa mabvi ako uye pusha chiuno chako kumashure sekunge uchazogara pachigaro. Mira kana zvidya zvako zvakafanana nepasi uye uve nechokwadi kuti mabvi ako haapfugire mukati.
- Pusha nepakati pezvitsitsinho zvako pakukwira, uchipa kubwinya kwako kusvina kumusoro.
- Ita matatu seti e12 reps.
3. Denderedzwa
Icho chinopisa pabendekete, denderedzwa dzichakupikisa. Famba zvishoma nezvishoma uye nekutonga kuti kufamba kwacho kubudirire.
- Mira nemakumbo papfudzi-hupamhi parutivi, wakabata mushonga bhora yakatwasuka pamusoro.
- Sunga musimboti wako uye tanga kufambisa maoko ako akareba muchikwata chewatch, "uchikwevera" denderedzwa kubva pakutanga kusvika pakupedzisira. Dzorera nheyo yako kuti ugone kufamba, asi chengetedza tsoka dzako dzakamira.
- Dzokorora zvisungo zvisere kusvika gumi uchienda nhanho imwe, wobva washandura kuti uite imwe zvisere kusvika gumi munzira yekumavirazuva. Zadza 3 seti.
4. Kutendeuka kweRussia
Chii chiri Workout pasina vamwe ab basa? Ive neshuwa kuti uri kumonyanisa torso yako yese kudivi rega rega kuti ubatsirwe zvakanyanya.
Mafambiro:
- Gara makumbo ako akakotama pa45-degree angle pamberi pako, tsoka dzichibata pasi. Nemaoko akatambanudzwa, bata bhora remushonga pamberi pako.
- Shongedza yako yepakati, uchimonyanisa torso yako, uye fambisa mushonga bhora kurudyi rwako kusvika rwave kubata pasi.
- Dzokera pakati. Dzokorora kuruboshwe.
- Ita zvitatu zve makumi maviri makumi maviri reps, gumi kune rumwe rutivi.
5. Side lunge
kuburikidza neGfycat
Kushanda kufamba kubva parutivi neparutivi kwakangokosha sekushanda kumberi kuenda kumashure, ndosaka lateral lunge iri chiitiko chikuru chekuisa.
Mafambiro:
- Mira nemakumbo papfudzi-hupamhi padera, wakabata mushonga bhora pachifuva chako.
- Tora danho rakakura kurudyi kwako. Kana tsoka yako yasvika pasi, bhendesa ibvi rako rerudyi uye gara chiuno chako kumashure mune imwe-gumbo-squat chinzvimbo. Chengeta gumbo rako reruboshwe rakatwasuka.
- Pusha nepasi petsoka yako yekurudyi uye dzokera kunzvimbo yekutanga.
- Ita matatu seti e10 reps kudivi rega rega.
6. Pushups
Senge ma standard pushups anga asiri kunetsa zvakakwana - kanda mushonga bhora mumusanganiswa! Iwe unozowana kutambanudza kwakadzika muchipfuva chako paunenge uchishandisa mushonga bhora pachiitwa ichi. Uye semazuva ese, iwe unogona nyore kudzora kufamba uku nekudonha pasi kumabvi ako.
Mafambiro:
- Tanga munzvimbo yepushup, asi panzvimbo yeruoko rwako rworudyi ruchizorora pasi, isa mushonga bhora pasi. Iwe unogona kuburitsa magokora ako kupfuura zvavaizoita mupushup yakajairwa, asi ita shuwa kuti musana wako hauna kugwinha uye mutsipa wako hauna kwazvakarerekera.
- Pedzisa pushup. Isa bhora remushonga kuruboshwe uye dzokorora.
7. Gumbo rimwe chete rakafa
kuburikidza neGfycat
Kumwe-gumbo kufa kwekufa kunopokana nekudzikama kwako uchiparadzanisa rimwe gumbo panguva yekubatsira kugadzirisa chero kusaenzana kwaungave nako.
Mafambiro:
- Mira netsoka dzako pamwe chete uye bhora remushonga rakabatwa rakatwasanuka pamberi pako.
- Kuchengeta gumbo rako rerudyi rakakotama zvishoma, kukotama muhudyu mako uchirega torso yako ichiwira kumberi, uye wedzera gumbo rako rekuruboshwe rakatwasuka kuseri kwako. Ita shuwa kuti musana wako wakatwasuka, musimboti wakasimba, mahudyu akaenzana kusvika pasi, uye mutsipa hauna kwazvakarerekera.
- Kana torso rako rakafanana nepasi, dzokera kunzvimbo yakatwasuka.
- Ita matatu seti e10 reps kudivi rega rega.
8. Superman
kuburikidza neGfycat
Inotarisa yako yepazasi musana uye kubwinya, ichi chiito chiri kunyengedza zvakaoma. Kuwedzera huremu hwemushonga bhora kumuviri wako wepamusoro kukwidza dambudziko.
Mafambiro:
- Rara padumbu maoko ako akatambanudzwa pamusoro akabata mushonga bhora uye zvigunwe zvako zvakanangiswa kumadziro kumashure kwako. Iva nechokwadi chekuti mutsipa wako unoramba usina kwawakarerekera mukufamba uku.
- Kubata yako yepakati, shandisa musana wako uye glute mhasuru kusimudza yako yepamusoro muviri uye makumbo kubva pasi zvakakwirira sezvaunogona.
- Imbomira kwechipiri chechipiri kumusoro uye dzoka kuti utange.
- Ita zvitatu zvegumi reps.
9. Kusvota
kuburikidza neGfycat
Inoshandiswa kukudziridza simba uye simba, mushonga bhora rinoshambadza basa re Cardio zvakare - imwe-maviri chibhakera. Kana iwe uine bhora remushonga rinorema riripo, uku ndiko kuita kwekushandisa.
Mafambiro:
- Mira netsoka dzako pabendekete-upamhi kupatsanura uye mushonga bhora rakatwasuka pamusoro pemusoro wako.
- Bhenda muhudyu mako uye, uchichengeta maoko ako akawedzerwa, rovera mushonga bhora muvhu zvakaoma sezvaunogona.
- Tora bhora remishonga uye dzokera kunzvimbo yekutanga.
- Ita zvitatu zvegumi reps.
10. Kubata zvigunwe
kuburikidza neGfycat
Chizvivhara nebasa rakawanda, uchitora zvigunwe kubata notch.
- Nhema kumusana nemawoko ako nemakumbo akatambanudzwa, wakabata bhora remishonga mumaoko ako.
- Kubata yako yepakati, simudza maoko ako nemakumbo zvakatwasuka kumusoro kuti usangane pamusoro pepakati pemuviri wako, uchikwenya kumusoro kuti uone kuti vanobata.
- Zvishoma nezvishoma dzikisa pasi pasi kuti utange. Ita 12 kusvika ku15 reps.
Chinokosha
Maminetsi makumi maviri emuitiro muenzaniso
- 1 min vanokwira makomo
- 20 sec zororo
- 1 min pamusoro squat
- 20 sec zororo
- 1 min Russian Vanokanganisa
- 20 sec zororo
- 1 min Superman
- 20 sec zororo
- 1 min Toe Kubata
- 20 sec zororo
- Dzokorora 3x
Pedzisa izvi gumi zvinofamba nemushonga bhora kusimbisa, matauriro, uye kuwedzera simba rese. Hippocrates angave anodada!
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.