Workout Pasina Zvishandiso: Iyo Yakanakisa Cardio uye Simba Maekisesaizi Kune Kumba

Get fit? Ehe! Zvishandiso zvinodhura kana kuve nhengo yejimu? Kwete, ndatenda! Nemaekisesaizi edu, unogona kuisa pamwechete yako dikita uye inosimbisa yekudzidzira pasina michina.

Kana iwe ukasaita chimwe chinhu pamusoro pazvo uye kupikisa tsandanyama dzako nekudzidziswa kwesimba kwakanangwa, unorasikirwa nesimba nekugadzikana sezvaunokura. Kurwadziwa shure kunowanzova imwe yemigumisiro.

Kubva pazera remakore makumi maviri nemashanu, muviri unotanga kuderera zvishoma nezvishoma.

Kuita maekisesaizi nguva dzose kwakakosha kuti uve neutano hwakanaka - nemhedzisiro yakanaka yekuti mafuta akawandisa anonyangarika zvachose.

Zvinoshanda: Haudi nhengo yejimu kana midziyo inodhura. Imba yekutandarira kumba, yakashongedzerwa nemateti ekusimba, inogona kushanda nyore senzvimbo yekudzidzira.

Maitiro ekuronga yako bodyweight Workout

Zvekurovera kumba kwako pasina zvishandiso, tinokuratidza akanakisa bodyweight maekisesaizi kubva munzvimbo dzesimba uye cardio.

Zviise pamwe chete zvinoenderana nezvido zvako: Kana kutarisa kwako kuri pakupisa mafuta uye kuwedzera kutsungirira kwako, batanidza mamwe maekisesaizi eCardio mumaitiro ako.

Kana iwe uchinyanya kuda kuvaka tsandanyama, tarisa zvakanyanya pane zvesimba maekisesaizi.

Heino nzira:

Sarudza maekisesaizi mashanu kusvika gumi. Ita imwe neimwe kwemasekonzi makumi matatu, makumi mana nemashanu, kana makumi matanhatu, zvichienderana nesimba rako, wozozorora kwemasekonzi gumi, gumi nemashanu, kana makumi matatu. Dzokorora kutevedzana kakawanda sezvaunoda - zvakanaka katatu.

Zvakanakisisa kudzidzisa katatu pavhiki kwemaminitsi anenge 30 kusvika ku45. Siyanisa maekisesaizi kana kusimba masvondo masere ega ega kuitira kuti muviri wako usanyanya kujaira kuomerwa. Tsandanyama dzinogara dzichida zvitsva zvinokurudzira kukura. Ramba wakadaro!

10 cardio exercises pasina midziyo

Heano gumi anonyanya kushanda e cardio exercises pasina midziyo:

Squat Anosvetuka

• Zvitima: zvidya, matako, dumbu, pasi musana
• Dambudziko: nyore
• Cherechedza: mabvi nezvigunwe zvinotenderera zvishoma kunze, uye muviri wepamusoro unoramba wakarurama

Makumbo Akakwirira

• Zvitima: Dumbu, zvidya, maoko
• Dambudziko: nyore
• Cherechedza: dhonza mabvi kure kusvika pachipfuva, uye muviri wepamusoro unoramba wakatwasuka, dhonza mukati

Bheri bhatani

• Zvitima: Dumbu, zvidya, maoko
• Dambudziko: pakati
• Cherechedza: maoko nemakumbo zvinoramba zvakatambanudzwa, kubva pasimba repakati zvinounza tsoka kure kumusoro kune sirin'i

Skater Jumps

• Zvitima: zvidya, matako, dumbu, pasi musana
• Kuoma: zvakaoma, zviri nani kusvetuka kana uine matambudziko emabvi
• Cherechedza: iyo squat yakaderera, ibvi repamberi riri pakureba kwechitsitsinho

Kukwira Kwemakomo

• Zvitima: Dumbu, musana, mapendekete, makumbo
• Dambudziko: nyore
• Cherechedza matako nemapfudzi pamwero wakafanana, mutsipa wakasununguka, kutarisa kunoenda pasi

Plank Jacks

• Zvitima: Dumbu, musana, makumbo, mapendekete
• Dambudziko: pakati
• Cherechedza: zvitsitsinho nemapfudzi pane imwe nhanho, kutarisa kunoenda pasi, kusundira zvitsitsinho kumashure

Half Burpee

• Zvitima: Dumbu, musana, mapendekete, makumbo, magaro
• Dambudziko: pakati
• Cherechedza: Bata puranga rakagadzikana, zvinyoro svetuka mberi uye kusundira kubva pakadzika squat kubva patsoka yakazara.

burpee

• Zvitima: Dumbu, musana, mapendekete, makumbo, magaro
• Kuoma: zvakaoma
• Ongorora: mawoko ari pasi pemapfudzi mukusundidzira, svetuka uye umhare nenzira inodzorwa.

Frogger

• Zvitima: zvidya, matako, dumbu, pasi musana
• Kuoma: zvakaoma
• Cherechedza: Squat yakaderera, zvigunwe nemabvi zvinonongedza kunze, kumusoro kwemuviri kwakatwasuka

Climber

• Zvitima: zvidya, matako, dumbu, musana, mapendekete
• Dambudziko: pakati
• Cherechedza: kuunza tsoka pedyo nemaoko, kusundira kunze kubva pamapfudzi, dumbu rakasimba

10 Kusimbisa Maekisesaizi Pasina Zvokushandisa

Heano maekisesaizi edu gumi anonyanya kushanda emuviri wakazara pasina midziyo uye kusvetuka kwekudzidzira simba rekubatana:

Squat Walk

• Zvitima: zvidya, matako, dumbu, pasi musana
• Dambudziko: pakati
• Cherechedza: Chengeta zvakadzika squat, mabvi, uye zvigunwe zvinotenderera kunze zvishoma

Sumo Squat neLeg lift

• Zvitima: zvidya, matako, lateral abdominal tsandanyama
• Dambudziko: pakati
• Ongorora: dhonza mabvi kure kumusoro, sunda kubva patsoka yakakwana, dumbu rakasimba

Side Lunges

• Zvitima: lateral zvidya, matako, dumbu
• Dambudziko: nyore
• Cherechedza: Sunda kubva patsoka yakakwana uye ruramisa zvachose, dhonza ibvi kuchipfuva pasina simba

Mapapu ane twist

• Zvitima: zvidya, matako, dumbu
• Dambudziko: pakati
• Cherechedza: Muviri wepamusoro unogara wakatwasuka, ibvi repamberi rinotenderera kunze zvishoma

Gumbo Rimwechete Hip Thrust

• Zvitima: kumashure kwezvidya, kuzasi kumashure, matako
• Kuoma: zvakaoma
• Cherechedza: sundidzira chitsitsinho chepamusoro chakananga kusirin'i, chengeta pelvis yakatwasuka, uye uuye nayo kure kumusoro

Superman ane Leg lift

• Zvitima: Glutes, kumashure kwehudyu, kumashure.
• Cherechedza: kutarisa kunoenda pasi, zvitsitsinho zvinosundira padenga, mabvi anoramba ari mumhepo

Dirty Dog

• Zvitima: zvidya, matako, kuzasi kumashure
• Dambudziko: nyore
• Ongorora: musana unoramba wakatwasuka, dumbu rakasimba, mahudyu anonongedza pasi

Plank-ups

• Zvitima: Dumbu, musana, maoko, mapendekete
• Dambudziko: pakati
• Cherechedza: muviri unoumba mutsara, dhonza mudumbu, sundira zvitsitsinho kumashure, maoko pasi pemapfudzi

Dips

• Zvitima: Maoko, mapendekete, kumusoro kumashure
• Dambudziko: pakati
• Ongorora: Maelbows anonongedza kumashure, uye muviri wepamusoro unoramba wakatwasuka, gadzirisa mapendekete mashizha: usapunzike.

Zano: Kana iwe ukapera simba reruoko, isa makumbo ako akakotama, ipapo ivo vanozotsigira chikamu chehuremu hwemuviri wako uye kurovedza muviri kuchava nyore zvishoma.

Push-ups

• Zvitima: mafudzi, maoko, kumusoro kumashure, dumbu
• Dambudziko: pakati
• Cherechedza: matako nemapfudzi pane imwe nhanho, wrists pasi pemapfudzi, dumbu rakasimba

Zano: Unoda zvimwe uye uri kutsvaga dambudziko? Wobva wabatana padambudziko rekusundira kumusoro.

Usati wabhowekana kana kuti maitiro anokatyamadza apinda, tarisa chikamu chedu chekurovedza muviri, kwatinogara tichitumira mavhidhiyo matsva ane nyanzvi dzekudzidzisa kuti utarise mahara.