Ngati mukuyang'ana zokometsera zamtundu wanu kunja kapena kuthamanga, ntchito iyi ya Outdoor Circuit ikuthandizani kudutsa nthawi zovuta zomwe zimapangitsa mtima wanu kuĊµerengeka. Mwa kusakaniza kusuntha ndi kusintha mphamvu panthawi yopuma, mumapangitsa thupi lanu kukhala lovuta komanso maganizo anu athandizidwa. Mungagwiritse ntchito Tchati Chodziwika Chodziwika kuti muzitsatira RPE (Mphoto ya Zomwe Mwaziona).
Chonde sintha zomwe mukuchita kuti mugwirizane ndi msinkhu wanu ndi zolinga zanu.
Kusamala
Onani dokotala wanu ngati muli ndi matenda, matenda kapena kuvulala.
Momwe mungachitire
- Chitani nthawi iliyonse, imodzi pambuyo pa imzake, pogwiritsa ntchito Tchati Chodziwika Chodziwika kuti mugwire ntchito mu ndondomeko yowonjezeredwa (RPE) yomwe ili pambali ya dzanja lamanja la tchati
- Yendetsani dera limodzi kwa mphindi 30 kapena kumaliza dera kawiri kwa mphindi 60
- Dulani chilichonse chimene chimapweteka kapena kusokoneza
- Mukhoza kuyang'ana pang'ono. Ngati izo zikukuvutitsani inu, pezani malo osungiramo malo kapena njira yoperewera ndi anthu ochepa
| Nthawi | Ntchito | RPE |
| Mphindi 5 | Kutentha - Kuyenda mwamsanga | 4 |
| Mphindi 2 | Yendani kapena mukwere Uwu ndiwo msinkhu wanu woyamba. Muyenera kumverera ngati kuti mukugwira ntchito, koma mutha kukambirana popanda kudandaula ndikudzikuza. | 5 |
| Mphindi 1 | Kuyenda Maungulo Tengani patsogolo pang'onopang'ono ndi phazi lamanja ndikukwera m'mwamba (kusunga bondo kutsogolo kumbuyo kwa chala), yesani phazi lamanzere pafupi ndi kumanja ndikulowa kumtunda kumanzere. | 6 |
| Mphindi 1 | Kuyenda mofulumira kapena Kuthamanga Sankhani kayendedwe pano kuti mukhale pamwamba pazomwe zilipo | 7 |
| Mphindi 1 | Yendani kapena mukwere Pewani mokwanira kuti muchepetse mtima wamtima wanu kubwerera kumbuyo | 5 |
| Mphindi 1 | Sprints Sankhani chinthu patali (mtengo, bokosi la makalata, ndi zina zotero) ndipo muthamange kapena muyende kwa iwo mofulumira momwe mungathere. Yendani kuti mubwezere ndi kubwereza sprints kwa mphindi yonse. | 8 |
| Mphindi 3 | Yendani kapena Jog Onetsani pansi pazotsatira. | 5 |
| Mphindi 1 | Mitundu ya Pushups Pezani mtengo ndi kuima mapazi pang'ono kuchokera kwa iwo. Ikani manja pa mtengo patsogolo panu pa mapewa. Lembani zitsulo ndikuchepetsera kumtengo mumtunda. Sakanizani ndi kubwereza kwa mphindi imodzi. | 6 |
| Mphindi 1 | Kuwombera Kwambiri Sungani manja anu pa mtengo kuti muthandizidwe ndi kuyamba ndi mapazi pamodzi. Tulukani ndikubweretsa phazi lamanja, phazi lakumanzere kumbuyo. Yambani kusinthana mapazi ndikupitiliza kumanga mapazi mwamsanga momwe mungathere kwa mphindi imodzi. Pofuna kuwonjezera mphamvu, mutambasule mikono yanu pamodzi ndi mapazi mmalo mokhala pamtengo. | 7 |
| Mphindi 1 | Kuyenda mofulumira kapena Kuthamanga Lonjezerani maulendo anu pano kuti mugwire ntchito mwakhama. | 8 |
| Mphindi 3 | Yendani kapena Jog Onetsani pansi pazotsatira | 5 |
| Mphindi 1 | Kuthamanga Kwambiri Pezani njira yapansi ya msewu kapena njira ndi kuyamba ndi mapazi palimodzi. Pewani pang'ono ndipo muthamangire patsogolo ndi mapazi anu momwe mungathere, mutambasule manja anu kuti akuthandizeni. Pitirizani kudumpha patsogolo kwa masekondi 30, mutenge pang'ono, ndiye mutsirizitse miniti | 8 |
| Mphindi 1 | Kuyenda mofulumira kapena Kuthamanga Pitani pa msinkhu womwe umakulolani kuti muchepetse chiwerengero cha mtima wanu pang'ono. | 6 |
| Mphindi 1 | Mapamwamba Aakulu Pamene mukuyenda, muthamangire maondo kuti mufike pamwamba (ngati mungathe). | 7 |
| Mphindi 1 | Low Jogs Pamene mukuyenda, bweretsani zidendene kumalo ozizira momwe mungathere (ngati kuti mukukankhira nokha). | 7 |
| Mphindi 3 | Yendani kapena Jog Lembetsani mmbuyo ku nsonga yoyamba. | 5 |
| Mphindi 3 | Kutentha ndi kuyenda kosavuta | 3-4 |
| Chiwerengero: | Mphindi 30 |