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Kurovedza muviri pamba zvirokwazvo inzira inokwezva. Kunyangwe iwe urikushanda kubva kumba nhasi, kana mamiriro ekunze akakusunga wakadzika mudzimba, kana iwe wakangobatwa nebasa kuti utyaire kuenda kujimu-muzviitiko zvakadai izvo zvingave zviri nani pane kuve neinoshamisa ziya sweat musangano kumba pachako ?
Inokupa nyore, pamwe chete nekuchengetedza mari uye nguva. Nekudaro, iro dambudziko rinowanzo buda kana zvasvika mukugadzira inoshanda kumba mashandiro harina nzvimbo yakawanda kana zvishandiso.
Asi iwe haufanire kunetseka sezvo isu takufukidza iwe kumberi uko. Chikamu chakanaka iwe haufanire kunge uchifanira kuve nehunyanzvi paunenge uchidzidzira kumba. Kune akasiyana siyana anoshanda e cardio kurovedza iwe aunogona kuita kumba, pasina michina yakawanda. Uye ivo vane chokwadi chekukuita iwe muchimiro, kukubatsira iwe kupisa macalorie, uye kukubatsira iwe kurasikirwa uremu futi.
Heino yedu runyorwa rweakanakisa epamba cardio kurovedzera iwe aunogona kuita chero nguva, chero kupi.
1. Jumping Jacks- Mumaminetsi gumi kana zvishoma, kusvetuka kwejack kunopisa zvakaringana zana macalorie pasina kudikanwa kwechero chakakosha michina kana hunyanzvi. Zviite nekusvetuka uchidzokorodza nemakumbo akafara uye maoko achitenderera pamusoro uye nekudzoka zvakare.
Photo Chikwereti: crunchips Zvaungaita: Unogona kuita jumping jacks mudunhu-uchizviita kwemakumi matatu-60 masekondi uye nekuzvitsigira pamwe nemamwe ma cardio maitiro, sekufora, kumhanya, kusvetuka tambo, nezvimwe.
Zvikasadaro, iwe unogona kunyange kuita simba kurovedza-squats, mapapu kana kusundira-kumusoro-kwemaminetsi gumi nemakumi matatu kuti uchinje 30-60 masekondi ekusvetuka majeki. Kuti uyedze musiyano, edza plyo-jacks kana kutsika tsoka dzako kunze pane kusvetuka kana kubata mushonga bhora.
2. Jump Rope- Inoita yakakura cardio kurovedza muviri iyo inoguma nekupisa ingangoita mazana maviri macalorie mumaminitsi makumi maviri. Pamusoro, svetuka tambo hazvidhuri, kuzvishandisa hazvidi hunyanzvi uye kurovedza kunogona kuitwa chero paunenge uine diki nzvimbo.
Asi ngatikurumbidzei zvisati zvaitika, kuti vanotanga vane mukana wekugumburwa kazhinji. Kana iwe uchida kuona zvakanakisa mhedzisiro kubva kune ino yakanyanya-kukanganisa kurovedza muviri, tendeuka tambo nemaoko (kwete maoko) uye pasi zvinyoro nyoro. Rangarira kungosvetuka mudenga zvakakwana izvo zvinonatsa tambo.
Photo Chikwereti: ufc Zvaungaita: Kuti uite ichi chirinyore chiitwa, zvese zvaunoda kuti uite kutendeuka tambo nemaoko ayo uchisvetuka pamusoro payo. Unogona kushandura masekondi gumi kusvika makumi matatu ekusvetuka nemamwe ma cardio maekisesaizi-kufora, kumhanya munzvimbo, nezvimwe. Wobva wawedzera zvishoma nezvishoma kusvika kumashure akareba okusvetuka.
3. Burpees- Burpees anouraya cardio kurovedza ayo anopisa zana kana anopfuura macalorie mumaminetsi gumi chete (chete kana iwe uchikwanisa kupfuura nemaminetsi gumi echiitwa ichi).
Photo Chikwereti: 8fit Zvaungaita: squat pasi, kanda tsoka dzako padanda, svetukira mukati uye wosimuka. Ramba uchidzokorora zviito zvakafanana. Mune redio redio, shandisa makumi matatu kusvika makumi matanhatu masekondi emabhureki maminetsi ese e3 kusvika ku4, kunze kwekumwe kurovedza, sekufora, kumhanya, kusvetuka tambo, nezvimwe.
Kana iwe uri kutevera yakakwira-yakasimba nguva yekudzidziswa, iwe unofanirwa kuita makumi matatu-60 masekondi emabhureki anoteverwa ne30-60 masekondi ekuzorora wozoadzokorora kwemaminetsi gumi kana anopfuura.
4. Kukwira Makomo- Paunenge uchivaka simba uye kutsungirira mukati, kuita vanokwira makomo kunokwidza moyo wako. Uye haudi hunyanzvi hwekuita chiitiko ichi.
Photo Chikwereti: Giphy Zvaungaita: Zviri nyore zvese zvaunoda kuti uite kutambanudza panzvimbo yepushup uye wozomhanya nemabvi ako mukati nekunze. Wedzera vanokwira makomo kune yako yenguva dzose cardio redunhu nekuzviita kwemakumi matatu-60 masekondi kune yega rep.
Iwe unogona zvakare kuyedza akasiyana akasiyana, taura nekushandura imwe neimwe tsoka kumberi uye kumashure, kana nekuzvibatanidza pamwe nezvimwe zviitwa zvakadai se burpees, pushups, mapuranga, nezvimwe.
5. Kickboxing- Nei uchirova? Zvakanaka, pane nzira dzinopfuura imwe chete iyo kickboxing inogona kukubatsira iwe. Kutanga, uye zvakanyanya kukosha, kana ikaitwa pakasimba chaipo, inopisa pamusoro pezana macalorie mumaminetsi gumi. Kechipiri, hazvidi chero michina zvachose. Chekupedzisira, inogona zvakare kubatsira iwe kuburitsa yako hasha.
Photo Chikwereti: Giphy Zvaungaita: Izvo zvese nezve maitiro ekurova, kurova, uye kusanganisa, kwazviri. Iwe unogona kana kuzviita uchirwisa kubaya bhegi kana kunyangwe nemhepo. Kana iwe uri pro pazviri, unogona kuenda kumberi uye woita yako wega musanganiswa-jab-kuyambuka-hoko-yekumusoro, jab-hook-ibvi-kumberi kick, padivi kurova kana kusvetuka kumberi kurova.
Kana iwe uri kutanga, zijairira iwe kutanga nezvinhu zvakasiyana siyana zve kickboxing nemavhidhiyo ekurairidza online. Tarisa kickboxing kick, tabata svetuka kukaka, kusvetuka padivi mapapu, kana kuyedza kumba kickboxing mavhidhiyo.
Saka ikozvino iwe unoziva kukwidziridza moyo wako pamusoro pejim-mashoma mazuva, pasina chaunoda chero chinhu chinopfuura huremu hwemuviri wako uye akati wandei maturusi ekugwinya.
Tanga kuzvifadza iwe mune regimen regimen (kusanganisira ese aya maekisesaizi) ipapo uye titiudzewo manzwiro aunoita muchikamu chemashoko pazasi.
