Kusvetuka tambo ahapana-kunetsa cardio exerciseiyo inovandudza mwoyo, kuenzanisa, uye kugona nemidziyo mishoma. Inowanzo kunzisvetuka tambo, izvikurovedza mhuru,quads, core, uye mapfudziuye inogona kupisa zvishoma10 kusvika ku12 macalorieminiti pamwero wepakati.
✅ Iyo Yakazara-Muviri Impact yeKusvetuka Tambo
Tambo imwe inotungidza akurovedza muviri kwakazaraInobata mazamu, makumbo, makumbo emhasuru, mapendekete, maoko emaoko, nepakati ukuwo ichikurumidza kuwedzera kurova kwemoyo. Mitambo inovandudza kutsungirira,kuwedzera kurongekauye kuenzanisa, uye kuburikidzahigh intensity kuputika, inogona kutsigira uremu.
1. Utano hwemwoyo
Kusvetuka tambo kunoita kuti moyo wako uwedzere mukati memasekonzi uye unogonakuenzana nehigh-intensity cardio workoutpasina kupisa kwenguva refu. Mapfupi seti emakumi matatu kusvika makumi matanhatu masekonzi anogonakusundira aerobic simbauye dzidzisa kupora pakati pemabouts.
Kuita nguva dzose kunobatsira kuderedza kuzorora kweropa uyeinokurudzira kutenderera kuri naninekuwedzera kushanduka kwechikepe. Mwoyo wako nemapapu zvinogadzirisa kune isingachinji, rhythmic mutoro, izvokunowedzera staminazvebasa remazuva ese uye zvemitambo.
2. Kupisa kweCaloric
Svetuka tambo kakawandainobatidza macalorie akawandapaminiti imwe neimwe pane kumhanya-mhanya kana kutasva bhasikoro zvishoma nezvishoma. Mune zvimwe zviitiko, tambo yemaminitsi gumi nemashanu inogonakupisa kusvika kavirimacalorie akawanda semaminiti gumi nemashanu kumhanya kwesimba rakafanana.
Shandisa zvikamu zvepakati zvekurasikirwa kwemafuta: 40 seconds fast, 20 seconds rest, for 10 to 15 rounds. Mepu macalorie paminitikubatanidza kufamba kwakone body mass. Kunyanya uye kurema kwemuviri wako, ndiko kuwedzera kwekushandisa.
3. Bone Density
Sekutakura uremu, kuita basa,kusvetuka tamboinosimudzira kukura kwebhonzo muchiuno, makumbo, uye musana. Izvi zvinobatsira mukudzikisa njodzi yeosteoporosis uyeinodzivirira majoinikana ikaitwa nehunyanzvi hwakanaka pane imwe nzvimbo inoregerera.
Vechidiki vanowana peak bone mass. Vakuru vanochengetedza uye vanogonakuvaka densitynemaitiro anowirirana. Gara zvishoma, chengetedza kusvetuka kwako kwakadzika (1 kusvika 2 cm), uye mabvi pamusoro pezvigunwe kutirestrict ankleuye kuoma kwebvi.
4. Basa reuropi
Iyo cadence yebasa retambo inokwenenzvera nguva, tsoka, uyeruoko-ziso kubatana. Mapeteni akaomarara, akadai sekuchinjanisa tsoka, kuchinjika kweparutivi, uye kuyambuka, kudzidzira mota yemutero. Cognitive perkskutevera zviri nani kutarisa, kukurumidza kuita, uye kusvinura mupfungwa.
Nguva dzinofambiswa nemimhanzi dzinowedzera cadence cues iyo inomutsadzimwe nzvimbo dzehuropi. Kusagadzikana tsika kunobatanidza nekuderera kushushikana, kurara kwakawanda, uyeendorphin-fueled glow.
5. Muscular Engagement
Maokotyaira tambouye kutenderera uku kudiki, nekukurumidza kunoita kuti munhu abate uye agone kutsungirira mapendekete, izvo zvinoita kuti muviri wake uve nechimiro chakanaka mushure mechinguva.kuchinja shift load. Mabvi akakwirira anorova hudyu flexors uye core. Kaviri-pasi pemhuru dzemitero nemapfudzi.
Hops yegumbo rimwe chetekuvaka unilateral gumbo simbauye kuenzanisa. Alternate light uyetambo dzinoremakushandura kukurudzira uye kukudziridza kukurumidza uye simba.
✅ Kusarudza Yako Yekusvetuka Tambo
Kusarudza Tambo Yako inogadzirisa tambo nezvinangwa zvako, hunyanzvi, uyekurovedza kusimba. New jumpers ichakoshesa inogadziriswa modhi kunedial pakureba uye kukwana. Kune avo vane nzvimbo shoma, enda nemaropeless systems.
Tambo dzekumhanya
Yakagadzirirwa kukurumidza kuchinja uye yakanyanya reps, tambo dzekumhanya dziriyakanaka kune vane ruzivo vanosvetukauye vatambi vanokwikwidza. Tambo dzakareruka, mibato inoshandisa mabheya ebhora rekukurumidza, uye runako rwagara rwuripoakada kutarisa nekukurumidza.
Ndiwo mwero wevanhu vanotamba bhora pasi pechipiri uye makwikwi. Pakudzidza bhora pasi pechipiri,huremu hwetambo hwakajairikaye85 kusvika ku115 magiramu (3 kusvika 4 ounces) yakakwana. Makobvu 4 millimeter cables akasimba kupfuura 2.5 millimeter, uye 2.5 millimeter tambo hadzinakupa mhindurokune vanotanga.
Tambo dzeBeaded
Tambo dzeBeadedvariyakasimba uye tangle-proof, iyo inogona kubatsira mumapaki, gym, uye nhandare dzechikoro. Huremu hwebead hwakawedzerwainopa kutenderera kwakasiyanamhinduro uye rhythm inowirirana.
Zvinoshamisa kune hunyanzvi hutsva, michinjikwa, uye choreo. Neon bead dzavokuwedzera kuonekwamumhomho uye kuderedza kuruma pakupotsa. Vanochengetedza chimiro chavo mukatimamiriro okunze ane hunyorouye pavhu rakaoma zvakare.
Tambo dzakaremerwa
Tambo dzakaremerwakuwedzera kusimbauye kutsungirira kwemhasuru mumapfudzi, maoko, uye pakati. Vazhinji vanotanga vanotora nguva nekukurumidza seyomitsetse inorema inozivisaimwe neimwe inopfuura ichitenderedza muviri.
Vashandise mumaseti mapfupi kuti uwedzere kurova kwemoyo uyekupa basa rakazara muviri. Vamhanyi vanogona kushandura pakati petambo dzenguva dzose uye dzakaremerwa mukati mekurovedza kamwe chete kuendabalance speeduye kudzidziswa simba.
Takazvipira kuendesa rutsigiro rwakasiyana uye
yepamusoro-tier sevhisi pese paunoda!
✅ Kuziva Matekiniki Ekutanga
Kugona kunotanga nechimiro chakachengeteka, mutinhimira wakajeka, uyehunyanzvi hunodzokororwa. Tsika dzakanakabvisa kukuvara, kubatsira kurarama kwenguva refu, uye kugadzira nzira yebasa repamusoro-soro. Tarisa kufambira mberi kwako kubva vhiki kuenda vhiki kusvikasangana nekuvandudzwa kunoenderana.
Fomu Yakakodzera
Chengetedza magokora mukati,maoko akasununguka, uye maoko ari mberi kwehudyu. Spin nemaoko, kwete mapendekete. Mira kureba, maziso mberi, mapendekete kumashure uyesimbisa iyo coresaka mutumbi unoramba wakanyarara. Gara pamabhora ane mabvi akapfava, zvitsitsinho zvichitsvoda pasi pakati pekuchinja kusvikagovera mutoropatsoka nepabvi. Ramba uri mugomba nekusvetuka kudiki, kunyangwe kufema, uye atambo inowiriranaarc. Kana tambo ikabuda, dhonza magokora mukati wodzikisa maoko 2 kusvika 3 centimita.
Basic Bounce
Tanga ne20 kusvika ku40 mabhindauko asina kukanganiswa,kusimbisa metronome cadence(kuedza 120 kusvika 160 bpm). Namira patambo yakareruka kusvika nguva yave otomatiki, wobva waedza netambo ine huremu kutiinzwa kutenderera. Sanganisira zvibooreso zvishoma zvakadai semabvi akakwirira gumi uye 10 tsoka imwe chete hops pagumbo rimwe nerimwe kusimbisa zvitsitsinho uye kubatana. Kana ukagumburwa,isa ruoko rwako kumashure kureba,kufema pakuchinja kwechitatu kwega kwega, wobva waenderera mberi usingakurumidzi.
Alternate Foot
Fungidzira chiedza, munguva-iyo-nguva ichisvetuka sezvo tambo inotenderera. Shandura uremu hwako kubva kune rumwe rutivi kuenda kune rumwedzidzisa kugona kwakouye kuderedza dambudziko remhuru munguva dzenguva refu. Shandisa iyo kupatsanura yakakosha kutenderera kutenderera mukati me5 kusvika ku10 maminetsi epakati.Peta kuita masekete: 60 masekonzi alternate tsoka, 10 push-ups, 30 seconds kuzorora. Kuti usimbise cardio, shanda kusvika kumaminitsi maviri kusvika matatu uchienderera, maoko kunyange uye cadence fluid.Kufambira mberi kwegiredhinekufamba kwenguva nekutevera kupatsanurwa uye kukanganisa.
✅ Mhedziso
Kugadzira nzira yakavimbikasvetuka tambo tsika, iva nechokwadi chokutichengetedza zvinhu zviri nyore. Mapfupi seti uye yakatsvinda nzira yakakosha. Zvinangwa zvakanyatsotsanangurwa zvakakosha. Maminitsi gumi chete anogonaincinerate kilojoulesuye simbisa mwoyo wako.
Wakagadzirira kukwira notch?Tumira purogiramu yako, bvunza, kana sarudza chiitwa chako chinotevera.
Taura Kune Nyanzvi Dzedu
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uye tanga purojekiti yako.
✅ FAQ NezveKusvetuka Tambo
Kusvetuka tambo kurovedza muviri here?
Ehe. Inoshanda mhuru dzako, quads, hamstrings, glutes, musimboti, mapfudzi, uye forearms. Inowedzera kusimba kwemoyo, kurongeka, uye kuenzanisa. Iwe unoshandisa matani emacalorie munguva shoma shoma. Inoshanda pakutsungirira nesimba zvakafanana.
Ndinosarudza sei kureba kwetambo yekusvetuka kwayo?
Isa tsoka imwe pakati petambo. Mibato inofanira kuuya kuhapwa kwako. Vachangoburwa vanogona kuita nguva yakati rebei kuita mastery. Tambo dzekumhanya dzinowanzoita mapfupi. Freestyle tambo dzinogona kureba. Tambo dzinochinjika dzakanakisa kana usina chokwadi.
Ndeapi maitiro ekutanga andinofanira kudzidza kutanga?
Dzidza kuita iyo yekutanga bounce, kusvetuka kwesimba, uye imwe nhanho. Chengetedza magokora ako mukati, maoko achitendeuka, uye gara zvishoma pamabhora etsoka dzako. Bata musana usina kwawakarerekera uye kunyange cadence. Shanda nzira yako kusvika kumabvi akakwirira uye criss-cross gare gare.
Ini ndinodzivirira sei tsin splints uye kurwadziwa kwemajoini?
Tora kudziya kwako, fambisa iwe uye uchengetedze chimiro chakanaka. Bounce panzvimbo dzinobata kuvhunduka, dzakadai serabha kana huni. Pfeka shangu dzinotsigira. Ramba uchisvetuka pasi uye wakapfava. Wedzera inzwi. Kana zvikaramba, zorora uye ona mazvikokota.
Nguva yekutumira: Sep-28-2022