Dongosolo La Mphindi 10 Limodzi Lomwe Likhala Lovuta Kwambiri Kuchita Thupi Lanu

Zamkati

• Bokosi Jump
• Burpee Squat Gwirani
• Kuyenda Mwendo Umodzi-Kudumpha
• Jump squat wokhala ndi Chidendene Tap
• Osewera pamasewera
• Plank Jacks
• Onaninso za

Nchiyani chimatuluka m'mutu mwanu mukamva mawu oti "cardio"? Makina oyendetsa matayala, njinga zamoto, ellipticals, ndi mphindi 20 zowopsa poyang'ana koloko?

Kutulutsa kwatsopano: Ngakhale okonda kunyamula katundu komanso intaneti amakonda kudana ndi cardio, sikuyenera kukhala chinthu choyipitsitsa padziko lapansi. Kwenikweni, dera lakupha la cardio lomwe linapangidwa kuti liyesetse luso lanu la masewera ndikupangitsa HR yanu kukulirakulira sizingokhala zosangalatsa, koma zitha kutha mphindi zochepa. (Onaninso: Treadmill Trend Yomwe Imapangitsa Kuti Njira Yothamanga Isakhale Yosasangalatsa)

Tengani dera ili la Felicia Romero, mphunzitsi wa ku Arizona komanso mwini wake wa Fit Method, monga chitsanzo. Zomwe mukufunikira ndi bokosi la plyometric, sitepe, kapena benchi, malo otseguka, ndi mphindi 10 kuti muthamangitse malire anu a cardio-palibe makina, ma TV, kapena kutopa kofunikira. Zotsimikizika, simudzakhala ndi nthawi (kapena mphamvu!) kuti muwone koloko.

Momwe imagwirira ntchito: Chitani masewera olimbitsa thupi kwa masekondi 20, kenaka mupumule kwa masekondi khumi musanapite ku yotsatira. Bwerezani dera lonse katatu konse.

Mufunika: Chowerengera nthawi ndi bokosi, benchi, kapena sitepe

Bokosi Jump

A. Imani kutsogolo kwa bokosi lokhala ndi maphewa m'lifupi.

B. Swing mikono ndi hinge m'chiuno mmbuyo ndi chifuwa chachitali, kumbuyo mosalala, komanso pachimake.

C. Tsegulani mikono patsogolo, mukugwiritsa ntchito kuthamanga kulumpha mmwamba ndikutsogola pang'ono, ndikufika mofewa ndi mapazi onse kwathunthu m'bokosilo.

D. Imirirani, kutseka mawondo ndi kutambasula m'chiuno. Bwererani pansi mosamala.

Bwerezani kwa masekondi 20, kenaka mupumule kwa masekondi 10.

Burpee Squat Gwirani

A. Imani ndi mapazi otalikirana pang'ono kuposa m'lifupi mwake mapewa. Khalani pamalo okonzeka mutagwada ndi manja patsogolo pa chifuwa. Awa ndi malo anu oyambira.

B. Ikani kanjedza pansi motalikirana motalikirana ndi mapewa, ndipo nthawi yomweyo kulumphani mapazi kubwerera pamalo okwera.

C. Nthawi yomweyo lumphani mapazi kutsogolo kunja kwa manja, ndi pop torso mmwamba kubwerera kumalo oyambira ndi mawondo opindika ndi manja kutsogolo kwa chifuwa.

Bwerezani kwa masekondi 20, kenako pumulani kwa masekondi 10.

Kuyenda Mwendo Umodzi-Kudumpha

A. Imani pafupi phazi patsogolo pa bokosi ndi phazi lamanja lathyathyathya pa bokosilo. Pump dzanja lamanja kutsogolo ndi lamanzere kubwerera kuti muyambe.

B. Kokani mu phazi lamanja kuti muime pamwamba pa bokosilo, mukuyendetsa bondo lamanzere mpaka pa bondo lalitali, ndikudumphira mainchesi pang'ono kuchokera pabokosi kumiyendo yamanja, ndikukweza dzanja lamanja kutsogolo kutsogolo kwa bondo lakumanzere.

C. Gwirani pansi phazi lamanja ndi bondo lofewa ndipo mwatsatanetsatane phazi lamanzere pansi.

Bwerezani kwa masekondi 20, kenako pumulani kwa masekondi 10. Bwerezani mbali inayo musanasunthe kusuntha kwina.

Jump squat wokhala ndi Chidendene Tap

A. Imani ndi mapazi m'lifupi m'lifupi. Hinge m'chiuno ndi mawondo kuti mutsike mu squat, manja akugwirana kutsogolo kwa chifuwa. Awa ndi malo anu oyambira.

B. Pitani, mutembenuzire mikono mmbuyo ndikumenyera zidendene kuti mukhudze pamwamba pa kudumpha.

C. Landani mofewa ndipo nthawi yomweyo mutsike mu squat kuti mubwerere poyambira.

Bwerezani kwa masekondi 20, kenaka mupumule kwa masekondi 10.

Osewera pamasewera

A. Imani ndi mapazi pamodzi.

B. Tengani kulira kwakukulu kumanzere, ndikufika kumiyendo yakumanzere pomwe mwendo wakumanja ukuwombera kumbuyo ndi kumanzere kumbuyo mwendo wamanzere, ndikufika panjira yopindika.

C. Kokani mwendo wamanzere kuti mutenge hop yayikulu kumanja, ndikufika kumiyendo yakumanja pomwe mwendo wakumanzere ukuwombera kumbuyo ndi kumanja kumbuyo kwa mwendo wakumanja, ndikufika panjira yopindika. Pitirizani kusinthana mbali.

Bwerezani kwa masekondi 20, kenako pumulani kwa masekondi 10.

Plank Jacks

A. Yambani pamalo apamwamba ndi mapewa pamanja ndi pamapazi pamodzi.

B. Kusunga pakati ndikutalika mchiuno, kudumphira mapazi, ndikubwerera limodzi.

Bwerezani kwa masekondi 20, kenako pumulani kwa masekondi 10.

Onaninso za