Mafomu mafupi ekushanda

Iwe unoda kuzvichengetedza uri muchimiro, asi zvachose hapana nguva yekuenda kumakirini emafambamwe, kana kupa kutarisirwa kwakakwana kumba kudzidziswa. Chii chinogadziriswa? Mini-workout chete 1, 5, 8 kana 12 minutes! Iwe unogona nguva dzose kuwana nguva yekuti, uye chigumisiro kubva kwavari hachisi chakaipisisa kupfuura kubva munguva yakazara yeawa-kwenguva refu. Chero chakakosha mumunda wehutano, kubva purofesa we kinesiology kumudzidzisi wega, achabvumirana neshoko iri: zvakakosha zvikuru kwete kuti yakareba sei kana zvakaoma iwe kudzidzisa, asi iwe unozviita kangani uye nguva dzose. Muchirevo ichi, maminitsi makumi mashanu emaminitsi ekushanda kwevhiki vhiki yakawanda zvikuru kupfuura maawa maviri, asi rimwe. Ongororo dzakawanda dzezesayenzi dzinodzokorora izvi zvisiri nyore: maitiro mashoma uye nguva dzose anobatsira muviri kuronga shuga yeropa uye kuchengetedza ropa mukati memiganhu yezvakagadzirwa pakuenzanisa nemakore mazhinji, asi zvishoma. Masayendisiti masayendisiti akatowana kuti vatambi vanodzidzisa mu fractional mode, pamagumo, vanopisa makorikori akawanda kupfuura avo vashoma vanozvikudza. Muzvizhinji, zvose kwatiri, nguva dzose zvinotambudza (kana kuti zvisina simba), zvinobudirira zvikuru. Pane imwe nguva yakasununguka - iwe unokwanisa kushanda, uye maminetsi aya ose masikati nevhiki achawedzera kusvika pakuwedzera. Uyezve, nzira yakadaro yekuchenjera inokubvumira kuwedzera kuwedzera kwekudzidzira kwega kwega kusvika kune. Mushure mezvose, kudzvinyirira kunze kwemainiti kwemaminetsi zviri nyore kwazvo kupfuura kuedza kuchengetedza mazinga anodiwa emutoro kweawa. Asi pedyo nechokuita. Pasi pane mhinduro dzakanakisisa dzemashizha ehurefu hwakasiyana hwakapetwa newe. Enjoy it!

Kudzidzira kwemaminiti 1: dzidzisa muviri wose kamwechete
Nokuda kwenguva shoma yakadaro, chishamiso chekuita basa ndeye birch. Mushure mezvose, izvi ndezvorudzi rwemuitiro wekudzidzira nehumene uhwo, nokuti zvakaoma kunyange kugadzirisa kwemaitiro ekutumidza zita remusanganisi iro risingatori mariri. Zvakanaka, nekuda kwekushanduka kwechigarire munzvimbo yemuviri mudenga, berms inogadzira mutoro mukuru pamwoyo yemagetsi, kudzidzisa kutsungirira.

Ita izvi : Mira zvakasimba, uise tsoka dzako paupamhi hwemafudzi ako, maoko ekuderedza kumativi. Gara pasi uise maoko ako pasi. Iye zvino fungai zvakare muchigaro chenhema kuitira kuti muviri uite mutsara wakarurama kubva pamusoro kuenda kune zvitsitsinho. Dzokera kumashure, ipapo gadzirisa makumbo ako uye svetuka kumusoro, uchisimudza maoko ako pamusoro pechipedzisira. Zvose zvakanga zvakadzokororwa. Ita huru pane imwe nguva.

Kugadzirisa mutoro : kana iwe uchida kuita nyore birch - usasvetuka zvakananga kune recumbent, asi ruramisa makumbo ako imwe pashure pomumwe. Wakagadzirira kuomesa - ita panzvimbo yepasi imwe kusvitsa-up.

Kudzidzira kwemaminitsi mashanu: taura nemichina
Maitiro echekare haasati anongopedzisira avhara mimba, asi anogona kusiya shure kwako kurangarira kurwadziwa muzasi kana mushure. Kudzidzira kwedu kwakachengeteka uye kusuruvara, pamwe nemutoro unoshandiswa mumisungo pazvose zvinogona kumira.

Ita izvi: Ita zvose zvaunofambisa mumutsara nekusara kwezororo pakati pavo. Paunenge wapedza, dzokera kune imwe yekutanga uye dzokorora ketani rose zvakare. Rambai kusvikira nguva yemaminiti mashanu yapera.

1. Rambai muine fitball.
Mira pamberi pebhokisi pamabvi ako, uise wekupedzisira pahupamhi hwechiuno, uye zvigadzirwa zvepamusoro-pamusoro penzvimbo ye projectile. Deredza marumbu ako emimba uye, pasina kupfugama mumusana wezasi, fambisa mberi mberi, kururamisa maoko ako. Ita yechipiri pause, ipapo dzokera kunzvimbo yekutanga. Ita zvinodzokorora gumi.

2. Kuronga pa fitball.
Isa maoko ako padenga nepamapfudzi akafara, uye uise tsoka dzako pabhora. Chengeta mitezo yose yakarurama zvakakwana uye usapinda mumushure wezasi. Iye zvino nyatsonyora ipiritsire pamafudzi ako, uchisimudza pelvis kumusoro. Panguva imwe chete, siya maoko ako zvakananga. Bata kwechipiri uye dzoka kunzvimbo yekutanga. Ita 1O kudzokorora.

Z. Kureva nhema.
Nhema pamusana wake, achiisa muhudyu make pamakona akanaka kumumuviri, uye makumbo - pamakona akafanana kusvika muchiuno. Isa maoko ako pamberi pako, kumativi ose ehudyu. Pamwe chete, ruramisa makumbo ako uye tora maoko ako kurudyi. Dzokera kunzvimbo yekutanga. Ita zvinodzokorora gumi.

4. Kurutivi lati nekudzoka.
Tanga kubva pane chinzvimbo chebhari - zvakafanana nekurara pasi, asi kumire pamabviro enyu. Isai mabheti zvakasimba pasi pezvibatanidzwa zvepafudzi, mimba uye mabheti nguva, usazorora mumushure. Tora muviri kuitira kuti iwe umire parutivi rwako rworuboshwe. Bata munzvimbo iyi kwemaminitsi maviri, dzokera kunzvimbo yekutanga uye tendeukira kuno rumwe rutivi. Ramba uchitsvaga kwemaminitsi makumi matatu.

Kudzidzira kwemaminitsi 8: kuparadzira metabolism
Iyi chirongwa chinoratidzira chirongwa chakagadzirwa naCarig Bellantine, munyori webhuku rinonzi Turbulence Training. Izvo zvinhu zvose zvakafanana: zvinokura kutsungirira, kunyausa mafuta uye kusimbisa masimba.

Ita izvi : Tanga neyokutanga maitiro uye upedze nguva yakazara yemaminitsi mana. Inguva mushure mokunge izvi zvichienda kune shanho rinotevera.

1. Chikwata chakakwana
Isa tsoka dzako zvishoma kudarika mapepa ako uye tora zvisikwa zvako zvishoma, maoko pasi, gara pasi. Mune rimwe sangano, ruramisa makumbo ako, mira pazvigunwe zvako uye tambanudza maoko ako pamberi pako. Dzokera kunzvimbo yekutanga. Ita zvakanyanya kudzokorora mumasekondi makumi maviri, ipapo masekondi gumi anozorora - ichava imwe yakagadzirirwa. Ita izvi zvisere mumutsara.

2. Kudonha nekuchinja kwemakumbo
Tora nhanho mberi nerutsoka rwako rworudyi uye uzvidzike mukati memvura, ugofugama mabvi maviri. Bvisa rutsoka rworudyi kubva pasi uye udzoke kumashure, uchibatisisa. Nenguva isipi famba udzoke nemutsara mumwechete wekodzero uye zvakare udzike mukati memvura, ikozvino netsoka dzako dzoruboshwe mberi. Simuka kubva mumugwagwa, uise rutsoka rworudyi kuruboshwe - uye iwe unopedzisa kudzokorora kumwe. Ita yakawanda yakadaro pamasekondi makumi maviri, zorora kwemasvondo gumi (iyi ndiyo yakagadzirirwa) uye shandura gumbo rako. Ramba uchichinja mapato mushure mokunge mumwe nomumwe apfuure. Ingoita masero masere: mana gumbo rakarurama uye rimwe rakasara.

Kudzidzira kwemaminitsi gumi nemaviri: Kuvandudza cardio
Yakawanda yenguva yekudzidzisa inosanganisira mbiri mbiri-supersonic uye nehanho. Asi yedu yakazara nechisarudzo chechitatu - yevhiti rinokurumidza. Maererano naProfesa Jens Bangsbaugh weYunivhesiti yeCopenhagen, nzira iyi inobvumira kuchengetedza hukama hwepamusoro hwepamwoyo. Nyaya inobatsira zvikuru pakushanda nekukurumidza. Izvi zvinoreva, mushure mokunge tadzidziswa "kati" yedu, iwe unogona kukurumidza kukunda mararamiro ako aunoda, chero zvaive.

Ita izvi : mushure mekudziya kwemafuti kutevera chirongwa ichi chemaminitsi gumi nemaviri. Nenzira, unogona kushandisa chero cardio iyi. Pedzisa hitch.

Zvishoma nezvishoma jog.

0: 31-0: 50 Famba nekavhareji yekukurumidza iwe.
0: 51-1: 00 Kuwedzera kukurumidza kwako!
1: 01-5: 00 Dzorerai zvose zvakapetwa kane dzimwe nguva.
5: 01-6: 59 Usamhanya. Famba wakadzikama.
7: 00-7: 30 Zvishoma nezvishoma jog.
7: 31-7: 50 Endai kubva pamusana wekukurumidza iwe.
7: 51-8: 00 Kurisa kasi yako!
8: 01-12: 00 Dzorerai zvose zvakapetwa kane dzimwe nguva.