Kuti uwane chimiro hachidi kuenda kunzvimbo yekurovedza muviri zuva nezuva, sezvo tichigona kuita tsika yekurovedza muviri kumba uye zvese tisingatombofamba. Mitambo inofanirawo kubatanidzwa nechikafu nazvo kudzikisa huremu kana iwe uri kutsvaga kuonda.
Iyo Play Store inosanganisira yakawanda nhamba yezvikumbiro zvekudzidziswa kumbaMumwe nemumwe wavo anomaka yakatsanangurwa chirongwa chako zuva nezuva. Mumwe nemumwe wavo anozove murairidzi wako wega, achitsiva izvi nekuronga uye rimwe zano rekutanga.
Exercises kumba
Basa rakakura reichi chishandiso ndechekuita kurovedza muviri pamba pasina kudikanwa kwemuchina, zvakaringana kuita mutoro webasa rekuvandudza muviri. Iwe unenge uine tafura diki yekuita panguva yakati, iyo inokura zvichienderana nezvinhu zvinoverengeka, kusanganisira huremu.
Mune maekisesaizi tsandanyama dzose dzinoshandiswa: glute, biceps, chipfuva, mimba, matumbo, kumashure uye zvakare makumbo, chinopfuura chikamu chakakosha chemuviri. Iko kunyorera kucharatidza akasiyana maitiro kuitira kuti iwe usazobhowekana zuva nezuva, ivo vanozochinja vhiki imwe neimwe nemhando dzese dzakasiyana dzekurovedza muviri.
Kudziya-chikamu chakakosha kutanga maekisesaizi, ndicho chinhu chikuru kana iwe ukavhura iyo app, ichatsanangura zvese zvakadzama. Kutambanudza kunofanirwa kuitwa nenzvimbo yakakwana kudzivirira kuzvirova kana kukuvara kunogona kuitika nemacheya, matafura kana masofa pamba.
Iine maficha ehupenyu uye mavhidhiyo ezviitwa kuti uve nechokwadi chekuti unozviita nemazvo, kuve wakazara kwazvo uye unonzwisisika. Maekisesaizi kumba akatodarika zana emamirioni ekurodha kubva zvaakabuda muGoogle Store uye ndeimwe yeanonyanya kufarirwa, inokurudzirwa nevashandi vanokwanisa. Isununguka.
Fitbit kochi
Iyo Fitbit kambani inozivikanwa nekugadzira zvemitambo zvishongoKunyangwe izvi, akafunga kuisa iye pachake mudzidzisi muGoogle Store. Iko kunyorera kuyera zviitiko zvako zvezuva nezuva, kungave kuri kufamba, kumhanya uye nekukupa maekisesaizi ekuita kuti uwane chimiro kumba nekune dzimwe nyika.
Iyo FitBit app inoshanda pane ese ari maviri mafoni uye piritsi zvigadzirwaKuti uishandise, hauzodi bhendi smart, kuti ugone kutanga kudzidzira nayo. Iwo maitiro ekudzidzira anotangira kubva pa7 maminetsi kusvika pa1 awa, zvinoenderana nebasa rawakaita kare.
Chinhu chakakosha kugona kusarudza pakati pezvakawanda zvakasiyana zvekurovedza muviri, unogona kusiyana zvichienderana nezuva, kudzidzisa nzvimbo yakatarwa uye zvinopa kuti ndezvipi zvaunofanira kuita zuva nezuva. Kupfuura miriyoni kurodha pasi uye murairidzi wega anouya anowirirana kune avo vanoshandisa app.
Sworkit Kochi
Iyo Sworkit Mudzidzisi chishandiso ndechimwe chakazara kwazvo, chimwe chezvipingamupinyi zvishoma ndechekuti kuvhura ese ayo mashandiro iwe unofanirwa kubhadhara kunyorera. Inoshanda chaizvo kumazera ese, ungave uri mudiki, wepakati kana mukuru, sezvo ichigadzirisa chirongwa chega chega zvichienderana nezera.
Iko kunyorera kune pakati pezvakakosha maficha ekuparadzanisa zviitwa muzvikamu zvakasiyana, zvese kuti zvive zvakarongeka zvirinani. Pakati pezvikamu izvi zviri mudumbu, kumusoro muviri, yepasi muviri, yoga kurovedza muviri uye yakajairwa kutanga-up kudziya-kumusoro.
Iyo yekudzidzira nguva inochinjika kune izvo zvaunazvo zuva nezuva, iwe unogona kurovedza muviri kwemaminitsi mashanu kusvika pakakwirira paawa imwe pazuva. Iko kunyorera kunorema angangoita 5 megabytes uye yatodarika mamirioni mashanu ekurodha kubva kutanga kwayo.
HIIT uye Cardio
Iyo ndeimwe yeanonyanya kufarirwa maapplication kana uchiita yakakwira-kuita kurovedza muviri, Inokodzera kune avo vanoda kuita mitambo pasina kudikanwa kwemichina. Kushanda kweCardio kunogona kuitwawo pasina chikonzero chekurovedza bhasikoro, treadmill kana inozivikanwa elliptical.
Iyo ine mana akasiyana mapurogiramu ekudzidzisa ane makumi mapfumbamwe emitambo, vhidhiyo tutorials, yega yega ichagadziriswa kune zvaunoda, kunyangwe iwe uchipedza shoma kana yakawanda nguva pazviri. Iyo HIIT uye Cardio app zvakare inowedzera izwi murairidzi, inoshanda isina internet yekubatanidza uye iwe unogona zvakare kudzidzisa ine yakaderera rova.
Iyo app ichatibvumidza isu kudzikisa huremu vhiki, chengetedza uye nekukupa rairo yekunatsiridza panyama, pamwe inoshaya mukana wekupa zano nekudya. Zvinopfuura miriyoni imwe zvakadhindwa zvine zvakafanana kubva payakatangwa muchitoro uye inonakidzwa nehafu nehafu nyeredzi chiyero, ichikurudzirwa zvakanyanya nevazhinji fizikisi vadzidzisi.
Kayla Itsines Fitness Sweat
Kayla Itsines yakagadzira yega yekudzidzira application kunatsiridza mashandiro kumba, zvese pasina kudikanwa kwemuchina. Iko kudzidziswa kunoenderana neBBG ine yakakwira-density kudzidziswa neiyo shoma michina, kungave iine mwenje kurema uye kurovedza kuitira kuti uvandudze hupenyu hwako hwezuva nezuva.
Chishandiso chine dzidziso, zvirongwa zvakasarudzika uye zvese izvi zvinogadziridzwa kune vhiki rebasa reumwe neumwe wevanhu, vachizorora mazuva maviri. Yakakwira-density Workout inotora ingangoita maminetsi makumi maviri nemasere, asi zvinoda kuti wakamboita mitambo kumberi, asi kune zvimwe zvinoshanda.
Iyo ine dambudziko chirongwa, postpartum zvirongwa, kutambanudza, kudziya-up uye zvimwe zvakawanda zviitwa zvese zvakapfuura uye zveimwe nhanho. Sweat Kayla Itsines Fitness ndechimwe chemaapplication anodarika mamirioni mashanu ekurodha pasi, anorema anopfuura megabytes makumi matatu uye ari muchiSpanish.
Mazuva ese Kurovedza - Kugwinya Maitiro
Iyo ndeimwe yeakanyanya kunyorera, nekuti inotibvumidza isu kuita maekisesaizi kwemaminetsi mashanu kusvika makumi matatu pazuva, iwe unozokwanisa kuwedzera icho zvichienderana nezvinodiwa. Hazvina basa kuti uve nezvinhu zvekukwanisa kuburitsa chako chakanakisa wega chikamu, pamwe bhawa, tauro kana bonde.
Iyo interface irinyore zvirinyore, inosanganisira akakwana mavhidhiyo kutidzidzisa isu kuita ese maekisesaizi zvine timer. Zvinogona kuitwa nevarume nevakadzi, kubudirira kwaunozoona kwemavhiki.
Iine zviitwa gumi zvakasiyana zvezvikamu zvemuviri zvakasiyana, zvinodarika zana kurovedza muviri kwakasiyana, Kuwanikwa kwemavhidhiyo matsva ekushambadzira uye ese akagadziridzwa neanopfuura ekudzidzira wega munhu anokwanisa. Mazuva ese Kushanda - Kugwinya maitiro anodarika gumi emamodhi kurodha pasi. Icho chakareruka, sezvo chiri chakareruka uye chinodarika makumi mana megabytes.
Kumba Kunodzidzira Maitiro
Kushandisa Workout Routines paImba kuchasiya hupenyu hwakagara, sezvo ichatikumbira kamwechete kamwe pazuva zuva nezuva kuti tiwane zvakanakisa kubva mune imwe. Dambudziko Kusimba kunokubatsira iwe kugadzira uye kuongorora kurovedza kumba zvichienderana nezvinodiwa, uine maminetsi gumi kusvika gumi pazuva.
Iwo maekisesaizi akasarudzika, iwe une matambudziko ezuva nezuva, karenda yekufambira mberi kunoitwa uye kufambira mberi kwakawanda kuti uone kuti wanga uri sei panguva iyoyo. Uri kuenda kunatsiridza mumuviri, kurasikirwa uremu uye zvese nenzira inoitwa nechikumbiro chakaitwa nevanyanzvi.
Iko kunyorera kunokutendera iwe kuti uone huwandu, kusanganisira iyo simba rekushandisa pane chirongwa chekurovedza muviri, kuziva maitiro ekuita zvese zviitwa uye zvimwe zvakawanda. Dambudziko Kusimba kunoitawo kuti isu tiise isu pachedu mashandiro. Yakapfuura miriyoni kurodha pasi uye inotora isingasviki gumi nemashanu megabytes.
HIIT
Tabata HIIT inotibvumidza kuburitsa yedu yakanaka mukukwirisa-kwakawanda nguva yekudzidzira iyo inotangira pakushanda nesimba makumi maviri masekondi, kuzorora masekondi gumi, uye kupedza maawa masere. Iwo maekisesaizi anotsanangurwa, une imwe nguva yekuzviita uye zviri nyore kushandisa.
Zvirongwa zvekudzidzisa izvozvi ndezve abs, magaro, zvidya, ezasi uye epamusoro muviri, kupisa mafuta, akakwana muviri uye isu tinogona kuwedzera edu edu maitiro. Icho chimwe cheanonakidza mafomu ezvese zvinhu zvarinosanganisira uye zvarinowedzera nekufamba kwenguva.
Nike Yekudzidzisa Kirabhu: Kumba Kunoshanda
Iyo Nike yemarudzi mazhinji yakatanga chirongwa chayo chayo chekudzidziswa kumba. inonzi "Nike Training Club" ine chati inonakidza yekurovedza muviri. Maitiro acho anoshanda munzvimbo diki, yemhuri yese, yezvinhu zvese zvemumba uye zvakare inosanganisira yoga pakati pezvirongwa zvayo.
Kudzidzira kwacho kunogona kuitwa nehuremu hwako kana nezvimwe zviyereso zvidiki, zvinokwana kuve neiseti yevamwe, asi unogona kuzvisiyanisa nezvimwe zvinhu. Iwo ekudzidzira ari kubva pamashanu kusvika pamaminetsi makumi mashanu, ine matatu akasiyana nhanho: Yakakosha, yepakati nepamberi, zvese zvine tsananguro dzinobatsira.
Iyo Nike app yakagadzirirwa nevakuru-notch vadzidzisi, sezvo iine akati wandei mazinga zvichienderana nekuti unoda kutanga here kana kugara muchimiro mumaminetsi mashoma pazuva. Iko kunyorera kunodarika mamirioni gumi kurodha pasi uye kunoshandiswa zvakanyanya muSpain.
Kudzidzira Kumba - Deredza uremu mumazuva makumi matatu
Kurovedza muviri kumba kuchakuita kuti uremerwe uremu, iyo app inovimbisa mumwedzi kuti uchatetepa, asi zvese nenzira ine hutano, izvo zvinodikanwa kugadzira dhayeti chaiyo yazvo. Yakave yakagadzirirwa neyehunyanzvi mudzidzisi uyo achakubatsira iwe mukusimba kwako uye hutano.
Vhiki rega rega kurovedzwa kunotanga kuwedzera kusimba, zvakajairika kana iwe uchida kupisa mafuta uye uve mutambi nemazwi ese. Izvo zvinokubatsira iwe kuramba uri muchimiro izvozvi mune iyo pfupi nguva yenguva, sezvo zvichidikanwa ingangoita maminetsi gumi kusvika makumi matatu pazuva kune ese maekisesaizi.
Rekodhi iyo yekudzidzira maitiro otomatiki, unofanirwa kuita zvipingamupinyi zvezuva nezuva, ine mavhidhiyo segwara, dambudziko remudumbu mumazuva makumi matatu uye dambudziko rakanyanya remazuva makumi matatu, rakakodzera vatambi. Inosvika mumamirioni gumi kurodha pasi, ndeye mahara uye inoshanda.
