Yesani Izi: 6 Zoyeserera Zoyeserera za Cardio Mumphindi 20 kapena Kuchepera

Zamkati

• Zomwe mungachite
• 1. Kudumpha kosakhudzidwa kwambiri
• 2. Osewera
• 3. squat kuti jab
• 4. Kuyimilira kwa oblique
• 5. Kusintha kotsalira
• 6. Kutembenuza kumbuyo komwe kumayambira kutsogolo
• Zinthu zofunika kuziganizira
• Ngati mukufuna kuyesa china chosiyana
• Mfundo yofunika

Zomwe mungachite

Ngati mukufuna njira zolimbitsa thupi zochepa, musayang'anenso kwina. Tachotsa kulingalira kwa zinthu pakupanga mphindi 20 zamagetsi otsika kwambiri omwe ali abwino kwa aliyense - mawondo oyipa, ziuno zoyipa, thupi lotopa, ndi onse.

Pansipa pali masewera olimbitsa thupi asanu ndi limodzi omwe muyenera kuchita kwa mphindi imodzi iliyonse, kulumpha mpaka lotsatira mukamaliza miniti.

Mukamaliza kuchita masewera olimbitsa thupi asanu ndi limodzi kubwerera, pumulani kwa mphindi imodzi, kenako yambitsaninso dera lanu. Bwerezani katatu kupyola zolimbitsa thupi zolimbitsa thupi zochepa.

1. Kudumpha kosakhudzidwa kwambiri

Kuchita masewera olimbitsa thupi motentha, kulumphira pansi komwe kumapangitsa kuti mtima wanu uzitha kupopa komanso kutulutsa minofu. Mutha kukokomeza mayendedwe am'manja kuti muwotche mafuta ambiri.

Kuti musamuke:

1. Yambani poyima ndi mikono pansi m'mbali mwanu.
2. Yendetsani phazi lanu lakumanja, ndipo nthawi yomweyo bweretsani manja anu pamwamba pamutu panu. Sungani kulemera kwanu phazi lanu lamanja pamagulu onsewa.
3. Bwererani kumalo anu oyambira.
4. Yambani phazi lanu lakumanzere nthawi yomweyo. Apanso, ndikulemera kwanu kumapazi anu akumanzere, bweretsani mikono yanu pamwamba pamutu panu.

2. Osewera

Sanjani skater yothamanga mukamaliza kusuntha uku. Mtundu wotsika kwambiri umasiya kulumpha koma kukupangitsani kuti mugwire ntchito.

Kuti musamuke:

1. Yambani pamalo opindika pomwe miyendo yonse ili yopindika, mwendo wakumanja kumbuyo kwanu. Dzanja lanu lamanzere liyenera kukhala lowongoka komanso lamanja likuwerama bwino mbali yanu kuti mukhale olimba.
2. Ndikukankhira mwendo wakumanzere, yambani kuyimirira, ndikubweretsa mwendo wakumanja kutsogolo ndikusunthira mwendo wanu wamanzere mozungulira, ndikusinthana mikono mukamapita. Gwiritsani ntchito mwachangu, koma kuti musunge njira yotsika, musadumphe.

3. squat kuti jab

A squat onenepa ophatikizana ndi nkhonya adzakuwombani ndi kuwoloka chifukwa chotsika kwambiri.

Kuti musamuke:

1. Yambani poyimirira ndi mapazi anu wokulirapo pang'ono kuposa wopingasa paphewa ndikutambasula manja anu m'mbali mwanu.
2. Khalani pansi, kuonetsetsa kuti chifuwa chanu chakwera, matako abwerera, ndipo mawondo atuluka.
3. Imirirani, ndipo miyendo yanu ikakulitsidwa, ponyani nkhonya lamanja ndi mkono uliwonse.
4. Khalani pansi kachiwiri, imirirani, ndi nkhonya.

4. Kuyimilira kwa oblique

Tidayenera kuti tichite ntchito yofunika kwambiri. Onetsetsani kuti maziko anu akutengapo gawo ndipo kayendetsedwe kake kamayendetsedwa bwino.

Kuti musamuke:

1. Yambani poyimirira ndikulumikiza mapazi anu m'lifupi ndi mikono yanu mutawerama, manja kumbuyo kwa mutu wanu ndi zigongono zikuthyola mbali.
2. Kuti muyambe kuyenda, pindani kumanja kwanu, ndikubweretsa chigongono chanu pomwe nthawi yomweyo mumabweretsa bondo lanu lakumanja kuti mugwire.
3. Bwererani kumalo anu oyambira. Bwerezani masitepe omwewo kumanzere.

5. Kusintha kotsalira

Kugwira ntchito muma ndege akutsogolo ndi a sagittal (mbali ndi mbali) kumapangitsa mphamvu yanu kukhala yolimba bwino.

Mukufuna kuwonetsetsa kuti mukugwiranso ntchito miyendo yonse mofananamo, choncho sungani malo kapena nthawi, kenako sinthani kumanzere chimodzimodzi, ndikudzaza mphindi yanu 1 yogwira ntchito.

Kuti musamuke:

1. Yambani mwaima ndi mapazi anu phewa-mulifupi, mawondo atapindika pang'ono, chiuno chopindika pang'ono kotero kuti mukukhazikika patsogolo, ndi mikono yanu patsogolo panu.
2. Sunthani kulemera kwanu kumanja, nyamula phazi lanu lamanja, ndikukankhira kumanzere kwanu kuti musunthire thupi lanu kumanja. Pitani mwachangu momwe mungathere pakuyenda uku mukusunga mawonekedwe anu.
3. Bweretsani mapazi anu palimodzi, ndikubwereza, kupitiliza "kusuntha" kumanja, ndikudzipendeketsa ndi phazi lanu lamanzere mukamapita.

6. Kutembenuza kumbuyo komwe kumayambira kutsogolo

Mumva kutentha ndi kusuntha kwa combo uku. Tikukulimbikitsani kugawanika mphindi imodzi, kupuma ndi mwendo wanu wakumanja kwa masekondi 30 oyamba, kenako mwendo wanu wamanzere pamasekondi 30 achiwiri.

Kuti musamuke:

1. Imani ndi mapazi m'lifupi m'lifupi ndipo mikono yanu ikuwerama ndikugwira mbali yanu pachifuwa.
2. Poyamba, ponyani mwendo wanu wakumanja molunjika patsogolo panu, ndipo mukatsika, bwererani kumalo obwerera kumbuyo.
3. Imani ndikupitilira kukankhira kwina, kenako kupendanso kwina.

Zinthu zofunika kuziganizira

Ndibwino kuti muzitha kutentha musanayambe - kuyenda m'malo mwa mphindi zochepa kumabweretsa magazi.

Chifukwa chizoloŵezichi sichingakhudze, mutha kumaliza kangapo pamlungu popanda zovuta. Mutha kugwiritsanso ntchito izi ngati kutentha kwakanthawi kanthawi kochepa pakulimbitsa mphamvu.

Mutha kusintha kulimbitsa thupi uku kutengera mulingo wolimbitsa thupi.

Ngati simungathe kumaliza mphindi imodzi yokha musanayime, pumulani momwe mukufunira.

Ngati chizolowezi chimakhala chosavuta, muyenera kuyimirira kuti mupitirize kuwona zotsatira. Onjezani cholumikizira chowala mdzanja lililonse, kapena onjezani nthawi pachilichonse kuti mukhale ndi zovuta.

Ndipo monga nthawi zonse - mverani thupi lanu. Imani ngati china chake chikumveka cholakwika.

Ngati mukufuna kuyesa china chosiyana

Pali matani azosankha zochepa zama cardio obisala mozungulira inu. Ngati mukudwala ma circuits ndipo mwatopa poyenda kapena kuchita elliptical, ganizirani chimodzi mwazinthu zosavutikira:

• Kuyendetsa njinga / njinga. Kuchita masewera olimbitsa thupi osalemetsawa kumatha kupereka imodzi mwazolimbitsa thupi zabwino kwambiri (HIIT) mozungulira.
• Kuwombera. Yendetsani masewera olimbitsa thupi limodzi ndi zolumikizira zochepa mukamayendetsa miyendo yanu. Bonasi? Ndizosangalatsa kwenikweni.
• Kupalasa bwato. Kudumphira pamakina opalasa maphunziro a mtima ndi mphamvu.
• Kusambira. Ndikutulutsa kwamadzi, kulimbitsa thupi kwathunthu mwina ndi mfumu yolimbitsa thupi yolumikizana.
• MALANGIZO Mumagwiritsa ntchito zingwe zoyimitsa kuti mumalize kuchita masewera olimbitsa thupi a TRX, zomwe zimakakamiza zimfundo zanu - makamaka ndimasewera olimbitsa thupi.

Mfundo yofunika

Malizitsani mayendedwe athu ocheperako kangapo pamlungu kuti muwone kusintha kwa kupirira kwanu kwamphamvu ndi mphamvu mu mwezi umodzi kapena iwiri - palibe ma sprints ofunikira.

Nicole Davis ndi wolemba waku Boston, wophunzitsa za ACE, komanso wokonda zaumoyo yemwe amagwira ntchito yothandiza azimayi kukhala moyo wamphamvu, wathanzi, komanso wosangalala. Malingaliro ake ndikuti muphatikize ma curve anu ndikupanga zoyenera - zilizonse zomwe zingakhale! Adawonetsedwa m'magazini ya Oxygen "Future of Fitness" m'magazini ya June 2016. Mutsatireni pa Instagram.