Power Cardio & Simba Series: yakaoma yekupfupisa kwakanyanya kushanda neZuzka mwenje

Unoda kuonda, uchingoita 10-15 maminetsi pazuva? Izvo zvinogoneka, kana zvichitora a mudzidzisi Zuzka mwenje. Edza kuomesa kupfupisa kwakanyanya kushanda kwemuviri wese ZCUT Simba Cardio & Simba Rakateedzana.

Tsananguro yehurongwa ZCUT Simba Cardio & Simba Simba

Zuzka mwenje hausi mumwe weavo makochi anouya nehunyanzvi uye hwepakutanga kudzidziswa. Zvirongwa zvaro zvinowanzo sanganisira yakajairika seti yekuratidzwa, asi yakanyanyisa kurovedza muviri. Zuzanna inotora sehwaro iyo yakanaka yekare plyometrics, iyo ichaita kuti moyo wako urove uye upise mafuta zvinobudirira. Kuti apedze kushanda kwake haatombodi vhidhiyo, unogona kunyora odha yekurovedza muviri uye nhamba inodiwa yekudzokorora, uye wozviita pasina kutaura nezve chiito pachiratidziri.

ZCUT Simba Cardio & Simba Rakateedzana - iri yakaoma ipfupi yakasimba HIIT kurovedza yakanangwa kupisa macalorie, kuderera kwevhoriyamu uye mhasuru toni. Inosanganisira maviri akateedzana ezvidzidzo: Simba Cardio (cardio Workout) uye Simba Simba (kurema kudzidzisa). Zuzka mwenje wakapfava uye wakanangana musambo, haazove ne "spark" uye kukurudzira. Iye murairidzi anodzidzisa imwe, uye vhidhiyo yakanyatso kudzora mukushongedza. Asi kune avo vanoda mapfupi ekurovedza muviri, uko miniti yega inotarisirwa kuzadzikisa mhedzisiro yakatarwa inokwana zvakakwana

ZCUT Simba Cardio Series

Chirongwa ZCUT Power Cardio Series kubva kuSuski mwenje inosanganisira gumi nembiri "yekushanda". Kudzidziswa uine huremu hwemuviri husina michina. Pazasi pemabhureki pane zviitwa zvaisanganisirwa pakudzidziswa kwega kwega:

  • Workout 1 (10 maminetsi): nguva Challenge (50 Burpees Yakazara, gumi Jump Tucks, makumi maviri Jump Lunges, makumi matatu kava Ups, makumi mana Jack Kicks).
  • Workout mazuva ese. 2 (15 maminetsi): nguva Challenge (10 Musungwa tora Ups makumi maviri Sumo squatting Kusvetuka, makumi matatu divi bapu Kusvetuka, makumi matatu Skaters, makumi mashanu Pendulums, makumi matanhatu Yakakwira-mabvi Jumps to Plank, makumi manomwe pyo Kusvetuka).
  • Workout 3 (10 maminetsi): 10 min AMRAP (10 Yekupedzisira Jump Burpees, 10 Mule Kicks, 20 Crab Toe Inobata, 10 Ab Splitters). Uchada imwe mhando yepuratifomu iyo yaunogona kusvetuka (sarudzo).
  • Workout 4 (13 maminetsi): 5 Kutenderera yeTabata Kudzidziswa (180 ° Burpees, Jump Lunges, Push Ups, Gara Kumusoro, Sumo squat Jumps).
  • Workout 5 (10 maminetsi): Nguva Dambudziko-4 Kutenderera (10 Broad Jump Burpees, 20 Yakakwira Knee Sachi Toe Touches, 10 Tricep Sachi Dips). Kune makirasi iwe uchazoda cheya.
  • Workout 6 (10 maminetsi): 10 min Kupindirana Kudzidziswa (Yakadzika Jacks Flying Jump Lunges, Side Burpees, Superheroes).
  • Workout 7 (10 maminetsi): 10 min Kupindirana Kudzidziswa ( Sumo Jump squat kune Yakajairika Jump squat Padivi Hops, Burpee & Roll Pamusoro & Knee Hug Makomo Anokwira, Plank.
  • Workout 8 (15 maminetsi): Nguva Dambudziko 3 Kutenderera (Burpee ine Yakakwira Raked Push Up 20 Jump Lunges, 20 Jump squats).
  • Workout 9 (12 maminetsi): Nguva Dambudziko 2 Kutenderera ye (20 Jump squats & Gumbo Rinosimudza, Knee Hugs 20, 20 Jump Lunge Kick Ups 20 Diagonal Plank Jumps, 20 Surfers).
  • Workout 10 (12 maminetsi): Nguva Dambudziko 2 Kutenderera (10 Makwikwi 180 ° Burpees, 20 Low Jacks, 20 Bhasikoro).
  • Workout 11 (14 maminetsi): Nguva Dambudziko 3 Kutenderera (10 Kumusoro Knees & Push Ups, 10 Hafu Burpees, 10 Side Lunges & Knee Ups, 20 Side Lunge Jumps, 20 Pike Hops).
  • Workout 12 (14 maminetsi): Nguva Dambudziko 2 Kutenderera (10 Side Hops & 1 Makwikwi Burpee, 20 Makomo Anokwira & Kick Ups 10 Pike Jump & Side Gumbo Rinosimudza).

Zvese zvekudzidzira zvakafanana chaizvo kune mumwe nemumwe. Zuzka mwenje unosanganisira plyometric, aerobic uye anoshanda maekisesaizi, senge Push-UPS, kusvetuka, mapapu, mabhureki, kurovedza muviri kwegwati, nezvimwe. Iwe pachako vhidhiyo "nguva yekushandira" inogara kwenguva yakati rebei: kutanga, Zuzanna anotsanangura musimboti wekurovedza muviri uye nehunyanzvi nzira. Mune ramangwana iwe unogona chikamu ichi kusvetwa.

ZCUT Simba Simba Simba

Purogiramu ZCUT Simba Simba Simba kubva kuSuski Lite zvakare inosanganisira 12 "yekudzidzira". Kune ese ezvidzidzo iwe unozoda peya yeanogumburisa ()2 makirogiramu), Uye mune mamwe mavhidhiyo, iwe unozoda chigaro (unogona kushandisa nhanho chikuva). Pazasi pezvikomberedzo pane zviitwa zvaisanganisirwa mune yega yega kudzidziswa:

  • Workout 1 (11 maminetsi):nguva Challenge 2 Kutenderera (10 Vagadziri, 10 Yechina-Punch Punch, 100 Side Hops, 50 Kurema squats).
  • Workout 2 (11 maminetsi):nguva Dambudziko-4 Round (10 Mberi-Mberi Lunges, 10 Santana Push Ups, 10 Makwikwi Burpees).
  • Workout 3 (15 maminetsi):nguva Dambudziko - 4 Kutenderera (10 Kumusoro Vanodzvinyirira squat, 10 Padivi Burpees & Push Ups, 10 Pike Press Knee Tucks, 10 Lunge & Twists).
  • Workout 4 (13 maminetsi):nguva Challenge 3 Kutenderera (Makumi gumi anorema Pistol squats, 10 Dive Bomber Push Ups, 10 Dragon Lunge Combos).
  • Workout 5 (14 maminetsi):Nguva Dambudziko 3 Kutenderera . Iwe uchazoda chigaro.
  • Workout 6 (12 maminetsi):Nguva Dambudziko 3 Kutenderera (10 Burpee Nhanho Inokwira, 30 Round Kicks neRekeri kumashure Lunges, 10 Yakakwidziridzwa Mapuranga ane Gumbo Rinosimudza, 10 Tricep Dips neLeg Lift). Iwe uchazoda chigaro.
  • Workout 7 (16 miniti):Nguva Dambudziko 3 Kutenderera (24 Wood Chops, 10 Plank Jumps & Push Up Side, 30 Gumbo Mabhiriji ane Dumbbells, Burpees 10 Knee Hug).
  • Workout 8 (13 maminetsi):Nguva Dambudziko 3 Kutenderera (30 Gumbo Sachigaro Simuka-Ups, Makumi Akasimudzwa Gumbo Vakafa Vanosimudza, Bent Pamusoro pemitsara 20, 12 Yakasimudzwa Plank Nhanho Downs). Iwe uchazoda chigaro.
  • Workout 9 (13 maminetsi):Nguva Dambudziko-4 Kutenderera (10 Kurema squat Hops, 10 Inverted Push Presses, 10 Push Presses ine Dumbbells, 10 Makwikwi eBurpees). Iwe uchazoda chigaro.
  • Workout 10 (12 maminetsi):Nguva Dambudziko 2 Kutenderera (12 Lunge Curls ane Side Lunges, 20 Plank Inodhonza, Dumbbell Anofamba 20, 20 Tricep Plank Gumbo Rinosimudza, Burpees 20 Dynamic).
  • Workout 11 (14 maminetsi):Nguva Dambudziko 3 Kutenderera (30 Yakakwidziridzwa Makumbo Makumbo, 10 Vatatu Kurira Kusundira kumusoro & Burpee, 20 Gara Kumusoro Twists). Iwe uchazoda chigaro.
  • Workout 12 (13 maminetsi): Nguva Dambudziko 3 Kutenderera (Makumi maviri Akaremerwa Pamusoro Pezvikwata & Rutivi Rwemakumbo Anosimudza, Sachigaro 20 Hops, 40 Back Lunges & Knee Ups, 40 Reptile Push Ups). Iwe uchazoda chigaro.

Mukurovedza mune akateedzana ePower Simba Simba Series Zuzka inoshandisa squats, mapapu, mapuranga, push-UPS, mamwe mabhureki, achisvetuka. Exercises enda kuaccount chiitiko chinoitika mune akati wandei kutenderera (maviri kusvika mana). Inosanganisirwa muvhidhiyo yega yega kwete anopfuura mashanu maitiro.

Zvimiro zvekudzidziswa

For Power Cardio & Simba Series yakanamatirwa maviri akagadzirira-akagadzirwa makendendari makirasi: yeChinyorwa cheCardio uye Simba Rakateedzana. Izvo zvakagadzirirwa 3 mwedzi yekudzidziswa 5-6 kanomwe pasvondo. Kwete hazvo kutevedzera iyo purogiramu, iwe unogona kungosarudza iyo inonyanya kufadza iwe makirasi neZuzka mwenje uye wovawedzera kune yako kugwinya chirongwa.

Sezvauri kuona, yakawanda yevhidhiyo inotora imwe nhamba yekudzokorora pachiitiko chimwe nechimwe. Chii chaunofanira kuita kana iwe usina nguva yekuzvizadzisa munguva yakatarwa, Zuzka? Iwe une sarudzo mbiri: kana kumisa vhidhiyo uye kupedzisa iyo yaunoda nhamba yekudzokorora. Kana kuenderera nemurairidzi zvishoma nezvishoma mukuyedza kuzadzisa zvakajairwa.

Kana pane zvinopesana iwe uri pamberi pekumhanya kwemurairidzi, mushure mekuitwa mitemo yekudzokorora inogona kuenderera kune inotevera kurovedza pasina kumirira Suzanne. Kana kungopfuura nhamba yakatarwa yekudzokorora kana iwe uchida kuita uchienderana pamwe nemurairidzi.

Zvakare, iyo yakaoma Power Cardio & Simba Series kubva kuSuski Lite inosanganisira:

  • Simba Rinodziya (Maminitsi manomwe): inodziya-kumusoro uye kutambanudza mhasuru.
  • Dynamic Kutonhora pasi (Maminitsi manomwe): mbichana pfupi uye kutambanudza mhasuru.
  • bhonasi Ita kuti zviite (10 maminetsi): bhonasi yekurovedza ine chigaro.

Kune ese Workout ita chokwadi chekudziya-sunga uye sunga. Izvi zvinobatsira kudzivirira kukuvara, kuwedzera mashandiro uye kugadzirisa ako mhedzisiro. Pamwe pamwe nekurovedza muviri uye sunga kurovedza muviri kunotora maminetsi 25-30, kureva sechirongwa.

Izvo zvakanakira zvirongwa:

  • Yekutanga kudzidziswa, kwete kuverenga inodziya-up uye sunga, inongotora chete maminetsi gumi kusvika gumi.
  • Fomati yakareruka: iwe uchaita mashoma ekurovedza muviri (kazhinji 3-4), asi iwo mwero weakanyanya kupisa mafuta nekukasira uye nekutaurisa muviri.
  • HIIT kudzidziswa ndiko nzira inoshanda kwazvo yekupisa nayo mafuta uye nekuvandudza kunaka kwemuviri.
  • Huwandu hukuru hweplyometric Exercise hunobatsira iwe kukudziridza masimba ekuputika emhasuru uye kubvisa nzvimbo dzine dambudziko, kunyanya mumuviri wezasi.
  • Chirongwa ichi chinosanganisira akagadzirira-akagadzirwa karenda emakirasi, akagadzirirwa kwemwedzi mitatu.
  • Pakutanga kwevhidhiyo inoratidza zvese zviitwa, kuti iwe ugone kuyera kuti unokwana sei chaiyo kudzidziswa.
  • Kune iyo Power Cardio Series Zuzka mwenje iwe zvinenge zvisingade zvekuwedzera zvekushandisa. ZveSimba nePower Series zvinongoda zvigumbuso uye mune yakasarudzika chigaro chekirasi.
Zuzka Chiedza ZCUT Cardio Series

Iyo yakaoma haina kukodzera kune vanotanga uye avo vane chero matambudziko ehutano. Asi yakakwana kune avo vanoda zvakanyanya kurovedza muviri uye kupfupisa kurovedza muviri. Kana iwe uri fan yemapurogiramu ari TABATA maitiro, iyo yakaoma ZCUT Simba Cardio & Simba Series kubva kuSuski mwenje zvirokwazvo uchaifarira.

Onawo: Akaomarara Anotanga kubva kuSuski mwenje wepuraimari uye sekondari nhanho.

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