Mukati
Kana iwe vane hunyanzvi hwepanyama, kuti uwanezve kubva mukukuvara, uine huremu hwakakura, kana kungo tanga, ipapo uyu muunganidzwa wezviitwa kubva kuHASfit yako. Chirongwa chakagadzirwa neyemhuri inodzidzisa vaviri, Claudia naJoshua, inokodzera vanhu vasingakwanise kubata nekukanganisa kwakazara kushanda.
Workout pachigaro chevatangi, vakwegura uye vanhu vane kukuvara
Aya maekisesaizi kubva kuHASfit low intensity akakodzera vakweguru, vanhu vakaremara, vane hofuturu hwakakura uye avo vanodzoreredza mushure mekukuvara. Chinhu cheaya mapurogiramu ndechekuti unogona kuzviita vagere. Kuwedzera kuramba kwakashandisa dumbbells diki kana mabhodhoro emvura mashoma.
5 Workout kubva HASfit pachigaro
1. 20 Min Exercise kune Vakwegura, Vakwegura, & Vakwegura Vanhu
2. 20 Min Sachigaro Workout Exercises Kugara pasi
3. 25 Min Sachigaro Workout Exercises Kugara pasi
4. 30 Min Kumira & Kugara Kuekisesaiza Kwevakuru, Kufutisa, Kuwedzera Kukura
5. 30 Min Kumira & Kugara Sachigaro Kuekisesaiza Kwevakuru, Vakwegura, Vakwegura
Kubva pakurwadziwa uye kusagadzikana munzvimbo dzakasiyana dzemuviri
HASfit yakagadzirawo akateedzana ekurovedza muviri ayo achakubatsira iwe kubvisa marwadzo uye kusagadzikana musana, zasi kumashure, mabvi uye mutsipa, kugadzirisa mamiriro, kuratidza mafudzi uye hudyu majoini.
Kudzidzira kwekumira
Muchikamu chekutanga iwe uchaita kutambanudza maekisesaizi kuti udzikise mhasuru uye kururamisa musana. Mushure mekudzidziswa kwechipiri mukuwedzera pakutambanudza maekisesaizi akawedzera maekisesaizi ayo anobatsira iwe kusimbisa mhasuru uye kugadzirisa nzvimbo chaiyo. Kune makirasi iwe unozoda tambo kana tauro.
7 Min Mamiriro Anotambanudza Kuvandudza Mamiriro
15 Min Zvirinani Kunze Kwekuita Workout: Gadzirisa Mamiriro Ekururamisa Exercises
Workout kumashure uye lumbar
Kana iwe uchitambura nekurwadziwa kwepashure musana, chinhu chakaipisisa chaunogona kuita kufuratira kurwadziwa uye tariro yekuti akazvibata. Iko kurongedzerwa kurovedzwa kuchakubatsira iwe kudzora marwadzo ekumusana uye kudzikira musana, kudzora manzwiro ekumanikidza uye kusagadzikana. PaHASfit pane mashoma akagadzirira-akagadzirwa evhidhiyo ekurovedza kubva pakurwadziwa muzasi kumashure kubva gumi nemaviri kusvika makumi matatu maminetsi.
12 Min Lower Kudzoka Kurwadziwa Kunotambanudzwa
25 Min Lower Kudzoka Kudzidzira Kwekudzokera Kunorwadza Ruregerero
30 Min Maekisesaizi ezasi Kudzoka uye Hip Pain Ruregerero
Workout yemakumbo
HASfit varairidzi vanopa maviri anoshanda ekurovedza muviri ekuvandudza kufamba kwemajoini majoini, kugadzirisa gumbo kutambanudza, kubvisa kuomarara uye kuomarara muchikamu chezasi chemuviri. Muchiitiko chechipiri wakawedzera kurovedza muviri kukudziridza mhasuru nekuvandudza simba remakumbo.
15 Min yeHip Inotambanudza: Hip Kutambanudza Exercises yeHip Pain
25 Min Hip Kutambanudza & Kusimbisa Exercises yeHip Pain
Kudzidziswa kubva ku sciatica (kuzvimba kweiyo sciatic nerve)
Asi kana iwe uchitambura nekuzvimba kweiyo sciatic nerve, edza iyi seti yekurovedza kubva kuHASfit. Inogona kuitwa zuva nezuva.
18 Min Sciatica Exercises yeGumbo Pain Ruregerero
Workout yemabvi
Aya mashandiro akagadzirwa zvakanyanya kugadzirisa mabvi. Muchirongwa chekutanga iwe uchaita kutambanudza maekisesaizi kusimudzira kufamba kwemabvi akabatanidzwa. Muchirongwa chechipiri makawedzera maekisesaizi ekusimbisa kubatana kwemabvi nekusimbisa mhasuru dzakakomberedza ibvi. Kune makirasi iwe uchazoda chigaro uye tauro, bhandi kana tambo. Iwe unogona zvakare kuda bhokisi diki kana dutu remabhuku.
17 Min Knee Inotambanudza - Knee Exercises yeKnee Pain Ruregerero
30 Min Knee Exercises yeKnee Pain Ruregerero
Kudzidzira kwemutsipa
Edza ichi chiitwa chemuhuro, nekuda kwekuti iwe uchawedzera kufamba kwekubatana, simbisa mhasuru, udzikise kurwadziwa mumutsipa. Kune ino chirongwa iwe unozoda tambo kana tauro.
15 Min Neck Exercises - Neck Pain Inotambanudza
Workout yemapfudzi
Kana iwe uchida kudzikamisa marwadzo muzvibatanidzwa zvepafudzi, ipapo HASfit inopa mbiri yepamusoro vhidhiyo. Muchikamu chekutanga kwemaminitsi gumi ndakamirira iwe kutambanudza maekisesaizi ayo anokubatsira kubvisa marwadzo muzvibatanidzwa zvepafudzi. Zvemakirasi zvinoda diki tenesi bhora. Mukudzidzira kwemaminetsi makumi maviri, akawedzera maekisesaizi ekuvandudza mhasuru kudzivirira marwadzo mumapfudzi. Tora mabhodhoro emvura akati wandei kana mabhendi emwenje.
10 Min Pfudzi Anotambanudza & Marwadzo Ruregerero Exercises
20 Min Yekubata Kutenderedza & Kusimbisa Yekununurwa Kwekunetseka
Kana iwe uchida Workout HASfit, tarisa uye imwe vhidhiyo. Semuyenzaniso:
- Wepamusoro makumi maviri epfupi kurovedza kwedumbu kubva HASfit
- 5 kudzidziswa kwesimba kwemuviri wese
- Simba idzva rekurovedza muviri kubva kuHASfit yekukura kwemhasuru
Zvevatangi vashoma zvine simba zvekurovedza muviri