Mphamvu imeneyi ndi ma cardio circuit circuit ndi abwino kwa masiku amenewo pamene mukufuna kugwira ntchito minofu yonse mu thupi lanu mofulumira, ogwira ntchito mwakhama. Zosiyanasiyana za zochitika za cardio ndi makompyuta zimagwiritsa ntchito minofu yanu yonse, kuphatikizapo mitsempha yanu ndi stabilizer kuti mupange thupi lokhazikika.
Mukamachita zonse mu machitidwe oyendayenda, mudzasunga mtima wapamwamba panthawi yonse yopangira masewera olimbitsa thupi kotero mumatentha makilogalamu ambiri panthawi yomwe mudaphunzira. Pogwiritsira ntchito mankhwala a mpira, muwonjezerapo mwamphamvu kwambiri, kotero mwathera nthawi yochepa.
Kusamala
Onani dokotala ngati muli ndi zovulala zamankhwala, matenda kapena zinthu.
Zida Zofunikira:
Mpira wa mankhwala , mabala osiyana olemera
Mmene Mungapangire Mphamvu ndi Cardio Kuyendera Dera
- Sangalalani ndi mphindi zisanu ndi zisanu zachithunzi chirichonse cha cardio
- Chitani masewera olimbitsa thupi limodzi pambuyo pa nthawi yoperekedwa
- Yesetsani kupuma pakati pa zozizwitsa pokhapokha ngati mutathamanga kwambiri
- Bwerezerani maulendo 1-3 nthawi, malingana ndi msinkhu wanu komanso nthawi zina
- Lembani zochitika zilizonse zomwe zimapweteka kapena zovuta
1 - Knee Amanyamula ndi Med Ball
Gwiritsani mankhwala ofunika mpira kapena kulemera mopitirira mmwamba, osagwedezeka ndi kumbuyo.
Kwezani bondo lolondola mmwamba mpaka ku chiuno cha m'chiuno pamene mukubweretsa mikono, mukukhudza mankhwala mpira ku bondo.
Bwererani kuyamba ndi kubwereza kumanzere.
Maondo ena ndi kubwereza kwa masekondi 60.
2 - Maselo Okhala ndi Zamkatimu Press
Yambani ndi mapazi pang'ono pang'ono kusiyana ndi chiuno cha mtunda ndipo musagwiritse ntchito zolemera zolemera pa mapewa.
Sungani monga momwe mungathere, kusungiratu mabokosi ndi mawondo kumbuyo kwa zala zakutsogolo. Simusowa kuti mupite pansi, mochepa momwe mungathere. Onetsetsani kuti mukutsitsa m'chiuno ndipo mukusunga miyendo.
Gwirani mu zidendene kuti muimirire pamene mukukankhira zolemera pamwamba.
Bwerezani masekondi 60.
3 - Squat ndi Med Ball Toss
Imani ndi phazi-m'lifupi ndikugwiritsanso mpira wa mankhwala.
Sewu yochepa kwambiri, kutumiza mchiuno ndi kusunga mgwirizano wa abs. Mwinamwake amathyola mpirawo, ngati mpira wanu ukugwedezeka kapena, ngati sutero, gwiritsani mpirawo pansi.
Imani ndipo muyimire kapena kukanikiza pamutu.
Bwerezani masekondi 60.
4 - Mbalame Yambiri Ndi Mphuno Yambiri
Imani muzithunzi zazikulu, zala zazing'ono pafupi ndi madigiri 45 digiri. Gwirani zolemera mu manja onse awiri ndi manja omwe akuyang'ana mkati.
Bwerani mawondo ndikuchepetsani mu squat, osamala kuti mawondo azitsatira mzere umodzimodzi.
Pewani zidendene kuti muyimirire, ndipo panthawi imodzimodziyo, pewani zolemera zanu ku mapewa a kanyundo ka nyundo.
Lembani pansi ndi kubwereza kwa masekondi 60.
5 - Mphepo zamphepo
Imani ndi miyendo, mikono yowongoka kumbali ndi kumbali pansi.
Lembani bondo lakumanja kumbali yambiri ndipo mubweretse dzanja lamanzere kumapazi.
Bwerezani kumbali inayo, kumapsa kumbali ndi kumbali yotsutsana ndi phazi lililonse.
Mwamsanga mukupita ndi m'munsi mumapulumuka, ndi kovuta kwambiri.
Bwerezani masekondi 60.
6 - Pushups
Lowani pamtunda, manja anu ndi ochulukirapo kusiyana ndi mapepala ndi kupumula kumapazi kapena mawondo, ngati mukufuna kusintha.
Lembani chigoba ndikuchepetseni pansi, mutsike mpaka momwe mungathe kapena mpaka chinkhuni chigwire pansi.
Sakanizani ndi kubwereza masekondi 30. Kupuma pang'ono ndi kumaliza masekondi 30.
7 - Mbalame ya Squat Mmene Mankhwala Amathandizira
Imani ndikugwiritsira ntchito mankhwala a mpira pafupi ndi mchiuno.
Tulukani ndi mwendo wakumanzere mu squat pamene mukuzungulira mpira mpaka kuzungulira mpaka pafupi ndi mchiuno wakumanzere.
Bwererani mmbuyo, muthamangire mpira kubwerera ku mchiuno womwewo.
Bwerezani masekondi 30-60 kumbali iliyonse.
8 - Atakhalapo Triceps Extensions
Khalani pa mpando, benchi kapena mpira ndikugwiritsanso chitovu chachikulu m'manja onse awiri. Pogwiritsa ntchito zipolopolozo ndi kumbuyo, lolani kulemera kwake pamwamba.
Lembani zitsulozo ndi kuchepetsa kulemera kwake mpaka ming'omayo ili pafupi makilogalamu 90 digiri.
Limbikitsani kulemera kwake ndi kubwereza kwa masekondi 60.
9 - Kutsogolo Kwambiri Ndi Zambiri
Imani pang'ono pokha kusiyana ndi nsanamira-kupatukana, mikono patsogolo panu pamalo oteteza.
Lowani mu squat, mutsike pansi momwe mungathere. Pamene mutsegula mmbuyo, bweretsani bondo lakumanja ndikukulitsa mwendo kutsogolo. Pewani kutseka mawondo.
Bweretsani phazi lamanja ndikuponyera pansi. Choyimira ndi kumenya ndi phazi lamanzere.
Pitirizani kusinthana masewera ndi kukankha kwa masekondi 60.
10 - Kuthamanga Ndi Chida Push
Ugone pansi, mawondo akuwerama ndipo mapazi amasinthasintha. Gwiritsani modzichepetsa mutu kumanja onse kuti mupereke chithandizo cha khosi.
Gwiritsani ntchito mankhwala osokoneza bongo ndikutsitsimutsa mapewa pansi pomwe mukukankhira pansi ndi machiritso.
Bwerezani masekondi 60.
Chiwerengero cha Nthawi Yopuma: Mphindi 10-15
Bweretsani 2 kapena nthawi zambiri kuti mupitirize kuchita masewera olimbitsa thupi.