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Kana iwe wakaneta nekuita imwechete yekare cardio kurovedza kupisa mafuta uye kuvaka mhasuru, saka iwe unofanirwa kuedza kuita kurwa tambo kurovedza, iko kusimba kunonetsa kurovedza kunoitwa nekushandisa refu, inorema tambo.
Chii chinonzi Hondo Rope Workouts?
Hondo tambo yekurovedza ndeye yakakwira yakasimba nguva yekudzidzira (HIIT). Uku kurovedza kwakasimba kunonetsa zvekuti kunowedzera kurova kwemoyo wako uye kunosanganisira kushanda kwese mhasuru dzemuviri wepamusoro.
Uku kurovedza zvakare kwakaringana kune avo vanoda kupisa mafuta uye kuvaka yakaonda misa. Tambo dzinouya muhurefu neukobvu hwakasiyana uye inogona kusungirirwa nyore padenderedzwa uye inogona kuitirwa kumba kana kunzvimbo yekurovedza muviri.
Hondo yetambo yekurovedza inoshanda paruoko rumwe nerumwe zvakasiyana, nekudaro kubvisa kusaenzana kwesimba uku uchiveza tsandanyama.
Ndeapi mabhenefiti eHondo Rope Workout?
Iko kurovedza kwakanakira wako wepamusoro muviri uye unoshanda pane mhasuru dzeiyo abs, kumashure uye glutes. Iwe unogona zvakare kukwidza muviri wako wezasi nekubatanidza mafambiro akadai semapapu, kusvetuka uye squats anoshanda pamakumbo ako futi. Iyo zvakare inovaka mhasuru mumapfudzi ako, musimboti uye biceps. Nenzira iyi unogona kunongedza wako wepamusoro uye wezasi muviri mune imwe kuenda.
Chidzidzo chegore ra2015 chakaburitswa muRondedzero yeSimba neMamiriro ekutsvagisa chakawana kuti kurwa tambo kurovedza muviri kunoshanda pakubata kunze kwekunze uye erector musana kuburikidza nenzvimbo ye lumbar yemuzongoza.
Sei Hondo Yetambo Kurovedza Kunopisa Mafuta?
Iro Workout inokurumidza uye yakasimba izvo zvinobatsira kupisa pakati pe300 kusvika 350 macalorie nehafu yeawa. Kwete chete iwe uri kupisa macalorie asiwo yako metabolism inodzoserwa kumusoro kusvika maawa makumi matatu nemaviri mushure mekuti iwe waita nekudzidzira. Izvi zvinoreva kuti iwe uchapisa mafuta paunenge wakarara uye kubasa zuva rinotevera.
Heano maitiro ekutanga neaya akasiyana ehondo tambo kurovedza.
1.Mamwe Mafungu
Masaisai anochinja ndeimwe yeanonyanya kuzivikanwa uye akajairika ehondo tambo kurovedza. Mafungu akajairwa anoitwa nekushandisa maoko inova nzira huru yekutarisisa biceps yako.
Maitiro ekuita: Mira wakareba nefudzi rako nemakumbo zvakaparadzana. Bata kumagumo kwetambo muruoko rumwe nerumwe uye bendamisa mabvi ako zvishoma uye dhonza mapendekete ako kumashure. Wadaro rova ruoko kumusoro uchigadzira kufamba-senge kufamba uye paunounza tambo pasi, rova ruoko rwakatarisana kumusoro.
2. Imwe Arm Arm Plank Waves
Iyi imwechete ruoko rweplank wave wave Workout inovavarira yako yemhasuru mhasuru, kunyanya yakadzika, inotsigira mhasuru yedumbu rako rinotenderera iro rinozivikanwawo seinotenderera mhasuru yemimba.
Maitiro ekuita: Ramba uri panzvimbo yemapuranga uchienzanirana paruoko rumwe uye gadzira lateral wave netambo yehondo nerumwe ruoko. Tendeuka wochinjira kune rumwe ruoko. Ruoko rwako runofanira kuramba rwakasimudzwa asi tambo inogona kubata pasi.
3. Hondo Tambo Nyoka Mafungu
Uku kurovedza kunosimbisa mhasuru dzekumashure, maoko uye mhasuru dzemudumbu.
Maitiro ekuita: Mira tsoka dzako dzakaparadzana uye mabvi ako hafu squat. Isa maoko ako kunze uye bata tambo pamberi pemuviri wako. Swing maoko ako kunze uye kumashure mukati nekukurumidza kuti ugadzire lateral wave kuitira kuti tambo criss-kuyambisana.
4. Tambo Slams
Iyo tambo slam Workout inobata mapendekete ako, maoko, musana uye abs mhasuru.
Maitiro ekuita: Mira netsoka dzako uye ubatisise tambo kumucheto mumwe nerumwe ruoko. Kwapura maoko ako ese kumusoro pamusoro pemapfudzi ako tandem apo iwe paunowedzera mabvi ako uye uchisimuka pamakumbo. Kubva pachinzvimbo ichi, uchafanirwa kuunza tambo pasi pasi nesimba rakazara uye kudzokorora chiito.
5. Hondo Tambo Denderedzwa
Hondo tambo denderedzwa inzira yakanaka yekutarisisa pamafudzi ako sezvo zvichibatsira mukusimbisa mhasuru.
Maitiro ekuita: Tanga munzvimbo ye squat. Bata tambo nemaoko ako maviri woita denderedzwa rimwe chete nemipendero miviri yetambo. Kutanga, tanga nekufamba uchienda kurudyi uye wozoenda kurudyi kuenda pakati nepakati.
6. Hondo Tambo Nhunzi
Tambo yehondo inobhururuka ndeimwe misiyano iwe yaunogona kuyedza kune yako yese kumashure. Iko kunonetsa kurovedza muviri kunosimbisa yako mhasuru mhasuru.
Maitiro ekuita: Gara pasi uye chikwapuro kumagumo etambo pamwe chete sekunge uri kurova maoko ako semapapiro. Magokora ako anofanira kukotama zvishoma.
7. Russian Twists
Uku kurovedza kunopokana nemhasuru yako kuti igadzikane iwe uri kushandisa mapendekete ako nemaoko kuzunza tambo. Izvi zvinoshanda kwazvo kune ako mudumbu mhasuru, mapendekete nemaoko.
Maitiro ekuita: Gara pasi nemakumbo ako akakotama uye bata magumo etambo akasunga wakananga kuchidya chako chekurudyi. Zvishoma, tsamira kumashure kuitira kuti dumbu rako riite uye torso yako igare yakatwasuka. Simudza maoko ako ese kumusoro uye kusimudzira tambo kurudyi kwako wobva wanoenda kuruboshwe.
Goverana ichi chinyorwa!
