Kurumidza Cardio Inofamba

Zvemukati

• Ongororo ye

Iwe unoziva iwe unofanirwa kurovedza zvakanyanya. Unoda kurovedza muviri zvakanyanya. Asi dzimwe nguva zvakaoma kudzvanya kurovedza muviri kwakazara muhurongwa hwako hwakabatikana. Nhau dzakanaka: Zviverengero zvakaburitswa zvidzidzo zvinoratidza kuti iwe unogona kugara muchimiro uye kupisa macalorie akakwana kuchengetedza kana kuderedza uremu nekuita mini-workouts zuva rese. Muchokwadi, tsvagiridzo yakaratidza kuti mabhuremu mapfupi ekurovedza muviri-sevashoma semitatu-maminetsi gumi-anongoshanda seakareba, chero nguva yekuwedzera yekudzidzira uye huwandu hwesimba hwakaenzana. Dzokorora chimwe chezviitwa zvinotevera kweminiti.

• Kusvetuka jack Mira netsoka pamwe chete, wozosvetuka, kupatsanura makumbo uye kusimudza maoko pamusoro. Nyika ine tsoka dzakaparadzana muchiuno-paupamhi, wobva wasvetuka tsoka kumashure pamwe nekudzikisa maoko.
  
  
• Kukwira kumhanya Mhanya nhanho dzekumhanya, uchipomba maoko ako, wobva waenda pasi. Siyana nekutora masitepisi maviri panguva.
  
  
• Tambo yekusvetuka Ita yekutanga boxer's shuffle kana maviri-tsoka kusvetuka. Gara pamabhora etsoka, kwete kusvetuka zvakanyanya kubva pasi, magokora pamativi ako.
  
  
• Squat jump Mira netsoka dzakaparadzana muchiuno-paupamhi. Bendisa mabvi uye hudyu muhudyu mu squat. Svetukira mumhepo uye ruramisa makumbo, uchisimudza maoko kumusoro. Nyika zvinyoro, uchidzikisa maoko.
  
  
• Kupatsanuka kusvetuka Mira wakapatsanuka, tsoka imwe nhanho refu pamberi peimwe, wokotama mabvi uye svetuka, uchichinjisa makumbo kumhara uye kupomba maoko achipikisa makumbo. Mamwe makumbo.

• Nhanho-kumusoro Kwira pamuchinjiko, masitepisi, kana kuti bhenji rakasimba netsoka imwe, tevere imwe, wozodzika imwe panguva; dzokorora.
  
  
• Kusiyanisa mabvi kusimudza Wakamira wakareba, uya nebvi rimwe kuchipfuva chako usingadonhe mbabvu; kumonyanisa kwakatarisa kugokora kumabvi. Mamwe mativi.
  
  
• Hamstring curl Wakamira wakareba, nhanho padivi netsoka yekurudyi, wobva waunza chitsitsinho kuruboshwe kumabvi; Dhonza magokora mukati mativi. Mamwe mativi.
  
  
• Jog panzvimbo Jog munzvimbo, kusimudza mabvi kumusoro; kuhwihwidza maoko nenzira yomuzvarirwo mukupikisa. Nyika zvinyoro, bhora retsoka kusvika kune chitsitsinho.
  
  
• Side-to-side jump Isa chero chinhu chakareba, chitete (semutsvairo) pasi. Svetuka nedivi pamusoro pechinhu, uchimhara netsoka pamwe chete.

Ongororo ye