Mukudziwa masiku amenewo pamene mukufunadi kudzikakamiza kwambiri ndikumverera ngati munapeza zopindulitsa kwambiri pamapeto pake? Chabwino, ulendo uwu ukuchita zimenezo. Ndi ntchito yopanga mphamvu mwamphamvu, yomwe mumapitiriza kukana mpaka pang'onopang'ono mpaka kufika pamtunda (patsogolo pake).
Ulendo uwu udzakuthandizani kumanga mphamvu za minofu, mphamvu, mphamvu komanso maonekedwe a aerobic. Mudzakhala ndi mphamvu zambiri zakuthupi ndi zamaganizo pambuyo pake, zodzaza ndi mapeto a endorphin. Ndipo uwu ndi ulendo wapadera kwambiri kwa iwo omwe amaphunzitsa katatu kapena njinga yamoto kapena omwe akuyesera kupyola muchitetezo cha masewera olimbitsa thupi .
Kodi Mungayambe Bwanji?
Chinthu choyamba ndi kuyika pamodzi mndandanda wanu. Kenaka, bwerani botolo lalikulu la madzi kuti muthandizidwe kukhala otetezeka bwino paulendo ndikugwira thaulo chifukwa mutenga thukuta zambiri. Kenaka, tambani chovalacho ndipo khalani okonzeka kukakamiza kuti musamangokhalira kuchita zomwe mukuchitazo ndipo mutuluke pamasewera okwana 45 mukuwona kuti muli olimba kwambiri!
Nyimbo: " HandClap" ndi Fitz & The Tantrums
Zimene mungachite: Tentheni. Khalani ndi kutsogolo ndi kumenyana kosavuta kumayenda mofulumira kwa maminiti awiri, ndikuwongolera kusunga makoko anu osowa kwambiri ndi osakaniza. Chotsani malo alionse omwe akufa panjira.
Onetsani pang'ono kutsutsa ndiye mutumizire ntchito kumanja lanu lamanja kwa masekondi 30. Kenako, yesani ntchito kumanja lanu lakumanzere kwa masekondi 30. Onjezerani pang'ono ndikugwiritsanso miyendo yonse mpaka nyimboyo itatha.
Nthawi: 3 Mphindi
Kuthamanga (RPM) : 80-100
Zovuta (RPE): 4-5
Nyimbo: " Ichi Ndi Chimene Mudabwerera Chifukwa" ndi Calvin Harris (amene ali ndi Rihanna)
Zomwe mungachite: Onjezerani mokwanira kuthandizira kulemera kwanu pamalo oimirira ndikudzitengera nokha kuimirira, ndi manja anu mu malo awiri.
Lembani mzere wosasuntha, wophweka mosavuta kwa masekondi 30. Pamene tempo ya nyimbo imakwera, yambani manja anu kuti mukhazikike katatu ndikuyendetseratu masekondi 45. Pewani pansi ndi kubwerera ku malo owongoka. Bwerezani chitsanzo cha nyimbo yonseyo.
Nthawi: 3¾ mphindi
Kuthamanga (RPM): 70-80
Zovuta (RPE): 6-8
Mmene Mungamalize Kupita Patsogolo
Chitsanzochi chidzapitiriza kuyenda mosamalitsa kuchokera nyimbo imodzi mpaka yotsatira, pamene mukukwera piramidi ndikupanga njira yanu pansi. Nazi zomwe kayendetsedwe kawonekedwe kawoneka ngati: Khalani ndi mpando, onjezerani kukanika kwakukulu ndikupanga kukwera kwa nthawi yomweyi; onjezerani chinthu chimodzi (kapena chofanana nacho) ndi kuyenda pang'onopang'ono kwa nthawi yeniyeni. Bweretsani nokha kumalo okwera kwa nthawi yogawidwa, yonjezerani galimoto imodzi ndikupitiriza kuimirira kwa nthawi yofanana. Bwerezani. Zindikirani: Mudzakhala mukukankhira ma RPE 9 kapena apamwamba panthawi yomwe mudzafike pachimake.
Nazi zomwe ulendowu umawonekera, limodzi ndi nyimbo:
Nyimbo:
- " Bang My Head" David Guetta (mphindi zitatu)
- "Khalanibe Osangalala" Jennifer Lopez ali ndi Phokoso (4 Mphindi)
- "Musandilole Ine" Omwe Azimangirira (Mphindi 3½)
- " Bang Bang " (Spanish Version), Ricky Martin (mphindi 4½)
- "Tembenukani Pt 2" Flo Rida & Pitbull (Mphindi 4)
- "Usanene konse" (Mark Knight Remix) , Basement Jaxx (Mphindi 7)
- "Suave", Nayer (3¾ mphindi)
(Dakika 2)
- Ndakhala ndikukwera kwa masekondi 30
- Onjezani 1 galimoto ndikupitiriza kukwera kwa masekondi 30
- Bweretsani nokha kumakwera (manja pa malo 3) kwa masekondi 30
- Onjezani 1 gear ndikupitiriza kukwera kwa masekondi 30
(Mphindi 4)
- Ndakhala ndikukwera kwa masekondi 60
- Onjezani 1 galimoto ndikupitiriza kukwera kwa masekondi 60
- Bweretsani nokha kuimirira (manja pa malo 3) kwa masekondi 60
- Onjezani 1 gear ndikupitiriza kukwera kwa masekondi 60
(Dakika 6)
- Ndakhala ndikukwera kwa masekondi 90
- Onjezani 1 galimoto ndikupitiriza kukwera kwa masekondi 90
- Bweretsani nokha kuimirira (manja pa malo 3) kwa masekondi 90
- Onjezani 1 gear ndikupitiriza kukwera kwa masekondi 90
(Dakika 7)
- Ndakhala ndikukwera kwa masekondi 120
- Onjezani 1 galimoto ndikupitiriza kukwera kwa masekondi 90
- Bweretsani nokha kuimirira (manja pa malo 3) kwa masekondi 120
- Onjezani 1 gear ndikupitiriza kukwera kwa masekondi 90
Mwafika pamwamba pa kukwera ndipo akutsikira kuchokera pano.
(Dakika 6)
- Ndakhala ndikukwera kwa masekondi 90
- Ikani magetsi 1 ndipo pitirizani kukwera kwa masekondi 90
- Bweretsani nokha kuimirira (manja pa malo 3) kwa masekondi 90
- Ikani magalasi 1 ndikupitiriza kukwera kwa masekondi 90
(Mphindi 4)
- Ndakhala ndikukwera kwa masekondi 60
- Ikani magetsi 1 ndipo pitirizani kukwera kwa masekondi 60
- Bweretsani nokha kuimirira (manja pa malo 3) kwa masekondi 60
- Ikani magetsi 1 ndikupitiriza kukwera kwa masekondi 60
(Dakika 2)
- Ndakhala ndikukwera kwa masekondi 30
- Ikani magalasi 1 ndikupitiriza kukwerapo: masekondi 30
- Bweretsani nokha kumakwera (manja pa malo 3) kwa masekondi 30
- Ikani magetsi 1 ndikupitiriza kukwera kwa masekondi 30
Nyimbo: " Mr. Saxobeat " ndi Alexandra Stan
Zomwe mungachite: Mukamatsutsana kwambiri ndi njinga, khalani pansi, fufuzani mwamsanga msangamsanga (70-80 RPMs) ndikuyenda mofulumira kwa masekondi 30 ndiye muthamanga pafupipafupi mphindi makumi atatu (110 RPMs). Bwererani ku 70-80 RPM kwa masekondi 30 ndikubwezeretsanso mpaka 110 kwa masekondi 30. Pitirizani chitsanzo ichi m'nyimbo yonseyi.
Nthawi: 3 Mphindi
Kuthamanga (RPM): 70 - 110
Zovuta (RPE): 7-8
Nyimbo: " Gold " Kiiara
Zimene mungachite: Ndi nthawi yoti muzizizira. Gwetsani kukana kwanu pa msewu wathyathyathya ndikuyenda pang'onopang'ono koma mosavuta kwa mphindi imodzi. Pamene mukuyendetsa miyendo yanu, khalani okwera m'thumba, ndipo mutenge mpweya waukulu, pitirizani kutuluka thupi lanu . Yambani kuchoka pa njingayi ndikutsatira ndi mndandanda wa m'munsi mutayima pansi.
Nthawi: 3¾ mphindi
Kuthamanga (RPM): 50+
Zovuta (RPE): 3-4
Tengani kamphindi kuti muyang'ane nokha pagalasi ndikudzipangire zithunzi zazikulu zisanu kuti mugwire ntchito mwamphamvu. Inu mudagwedeza ntchitoyi! Onetsetsani kumwa madzi ambiri kwa maola angapo otsatira kuti mubweretse zomwe munatayika pogwiritsa ntchito thukuta, ndipo gwiritsani ntchito puloteni pamphuno mwendo ngati akumva chisoni kwambiri. Koposa zonse, kumbukirani kuti mawa mukhala amphamvu kuposa inu musanayambe ulendowu.