Zvirongwa gumi kubva paPasi neMepu: kuongororwa kwakazara kwekurovedza muviri kunoshanda

Iyo yepasi Cheka - akasimbiswa murayiridzi weboka uye wega kudzidziswa, Musiki weanozivikanwa DVD zvirongwa murairidzi ane mukurumbira muUS. Paul akatanga rake rehunyanzvi basa mukusimba pazera re19, akaita nzira yake kubva kufutisa mukuyaruka kuenda kune nyanzvi yemitambo dzidzo.

Ongororo gumi anoshanda zvirongwa kubva kuFloor neMepu

Edza chirongwa ichi Pasi neMapu icho chinokubatsira iwe kuti uderedze uremu, simbisa muviri wako uye kuwedzera zvakasiyana pakubata kwako. Mune mamwe eBonde vhidhiyo iwe unozoda mishonga mabhora uye kettlebell. Kana iwe usina izvi zvekushandisa kwete, unogona kuzvitsiva nedumbbell kana disc kubva padanda.

1. Paul Katami - Bootcamp 4x4x2 (Kwakasimba HIIT kudzidziswa)

• Nguva Yakare: 60 maminitsi
• Zvishandiso: dumbbells

Bootcamp 4x4x2 - iyi ndeimwe yeanonyanya kufarirwa uye kushanda kwakanyanya Bonde neMepu. Chirongwa ichi chakavakirwa pamisimboti yeHIIT, saka gadzirira kudikitira zvakanaka. Gender yakaverengerwa muchidzidzo, plyometric, maekisesaizi uye simba rekushandisa kupisa mafuta uye toni mhasuru.

Chirongwa ichi chinosanganisira mashanu mabhureki e5 kurovedza imwe neimwe: cardio, repasi muviri, wepamusoro muviri uye wepakati mhasuru. Iko kurovedza kunotora kwemasekondi makumi matanhatu, kuzorora pakati pechimwe nechimwe chiitwa masekondi gumi nemashanu Kurovedza kwakakodzera chete kune mberi kushanda, vanoda chirongwa chakasimba. Vhidhiyo iyi unogona kurangarira zvikamu zveHIIT naPatrick Gudo, izvo zvatatsanangura pakutanga.

2. Paul Katami - Bhendi Musasa

• Nguva Yakare: 47 maminitsi
• Zvishandiso: chipfuva expander, kusimba rabha bhendi

Zvekurovedza muviri unozoda tube yekuwedzera uye bhendi rekusimbisa muviri. Ichi chi kudzidziswa kukuru kwesimba nekutarisa pamapoka ese emhasuru. Chirongwa chinogona kuve chakakamurwa kuita zvikamu zvishanu. Muchikamu chekutanga iwe unodzidzira muviri wepamusoro. Muchikamu chechipiri iwe uchashanda neyakagwinya bhendi rezvidya uye magaro.

Muchikamu chechitatu cheFloor Cuts yakaita maekisesaizi neiyo tubular expander uye bhendi rerubhabha yekusimbisa panguva imwechete yekushanda kwepamusoro uye kwakadzika kwemuviri. Muchikamu chechina, unodzoka zvakare kuzoshanda muviri wepamusoro, kunyanya mapendekete uye musana. Muchikamu chechishanu uye chekupedzisira, iwe unozorovedza neyakawedzera pane iyo Mat. Vhidhiyo yakakwana kune vese vanoda inoshanda kudzidziswa nekuvhunduka absorber

3. Paul Katami - Sculpt (Inoshanda kudzidziswa, mimwe michina)

• Nguva Yakare: 40 maminitsi
• Zvishandiso: nhanho, mushonga mabhora, dumbbells

Ichi chiitiko chinoshanda chetsandanyama toni ichakubatsira iwe kusimba uye kuonda. Iwe uchaita simba uye maekisesaizi eroobic pamwe nekurovedza muviri uye kuenzanisa. Dzinenge dzese dzakarongedzwa Paul Kata kurovedza muviri dzinobvumidza kushandisa panguva imwe chete mapoka akati wandei etsandanyama.

Kurovedza kwakasiyana kwazvo uye kunonakidza, uye kurovedza muviri hakuna basa. Kutanga, iwe unoita wekutanga kufamba, uye wozozvizadzisa nekuchinjisa kuti ubatanidze mamwe mhasuru uye kupisa zvakaringana macalorie. Semuenzaniso, squat chaiyo inoshanduka kuita sit-up nekutenderera kweimba. Chirongwa chakakodzera pamatanho ese ehunyanzvi.

4. Paul Katami Hollywood Bootcamp 4 × 4 (redunhu kudzidziswa kwemuviri wakazara)

• Nguva Yakare: 72 maminitsi
• Zvishandiso: dumbbells

Iyo chirongwa Hollywood Bootcamp 4 × 4 zvinobudirira inosanganisa Cardio kurovedza muviri uye kurovedza muviri wese nemadumbbell. Iyo Yekucheka pasi Inopa 6 mabhuroko emitambo. Yega yega block block inosanganisira 4 kurovedza kweminiti: cardio, kurovedza muviri wako wepasi, muviri wepamusoro uye kuhukura. Iwo maekisesaizi muchikamu chimwe nechimwe anodzokororwa mumatanho maviri, pakati pekutenderera iwe unowana diki 30-yechipiri zororo.

Ichi chiitwa chinopa cardio-mutoro wekupisa macalorie uye uremu kudzidziswa kwemhasuru toni uye kubvisa nzvimbo dzedambudziko. Iwe ucharwa nehuremu hwakawedzera uye kugadzira muviri wakanaka wakasununguka. Iyi purogiramu yakakodzera kune yepakati nhanho uye pamusoro.

5. Paul Katami Hollywood HardBall (Kudzidziswa kwakasimba nemishonga mabhora)

• Nguva Yakare: 68 maminitsi
• Zvishandiso: mishonga mipira, dumbbells

Iyi yekudzidzira yenguva ine akawanda mabhureki ezviitwa. Iwe wakamirira kuchinjaniswa kwemaminetsi mashanu-maminetsi emakadhi uye gumi-maminetsi emagetsi zvikamu muzvikamu zvitatu zvemhando yega yega yemutoro. Cardio zvikamu zvinoitwa nemushonga mabhora (unogona kutsiva dumbbell kana kunyatsoita maekisesaizi musina michina), uye zvikamu zvemagetsi - zvine dumbbells.

Iko kusanganiswa kweakanyanya aerobic uye akasimba simba zviitwa zvinokubatsira panguva imwe chete kupisa macalorie uye sungisa mhasuru. Iwe unozokudziridza simba uye kutsungirira, uye kugadzira toni yakaonda muviri. Iyi purogiramu yakakodzera kune yepakati uye epamberi nhanho yekudzidziswa.

6. Paul Katami Ab Lab (Exercise for dumbu)

• Nguva Yakare: 30 maminitsi
• Zvishandiso: dumbbells

Chirongwa Ab Lab yakangogadzirwa kuti iite dumbu rako mutete uye akagwinya. Iyo uriri Kata inopa kusarudzwa kweanoshanda zvakanyanya maCora, uyo akamanikidzwa kushanda zvese zviri kunze nekudzika tsandanyama dzemudumbu. Chiitwa chega chega chinotora masekondi makumi matanhatu, pakati pekurovedza muviri kugara kwenguva pfupi.

Kurovedza muviri kunogona ive zvikamu zvitatu. Muchikamu chekutanga iwe uchaita maekisesaizi emuviri wakamira chinzvimbo: kutendeuka, kusimudzira, kukanda, kusimudza mabvi ake. Muchikamu chechipiri, Pauro akaita maekisesaizi akaisa matambo pagokora nemaoko. Chikamu chechitatu chinopa maekisesaizi kumashure. Iyi purogiramu yakakodzera kune yepakati uye epamberi chikamu chedzidzo

7. Paul Katami - Akakodzera muna gumi nemashanu (a Complex short training)

Iyi seti yeanoshanda mashoma mapfigiro akagadzirirwa avo vasina nguva yakawanda yekugwinya. Runako rwezvirongwa zvakadaro mukusiyana kwavo: unogona kuita semaminetsi gumi nemashanu neawa kana ukabatanidza makirasi ese pamwechete. Iwe unomirira 15 vhidhiyo simba uye mashandiro anoshanda uye 4 mavhidhiyo ane yoga.

Nekudaro, chirongwa chePasi neMepu Fit muna gumi nemashanu chinosanganisira zvinotevera kurovedza.

• ruoko (Maminitsi gumi nemana): ye biceps uye triceps ane dumbbells.
• Chifuva, shure uye bipito (20 min): yechipfuva, musana uye mapendekete ane dumbbells.
• moyo bhora (Maminitsi gumi nemashanu): yeguruva nemishonga mabhora.
• makumbo uye nechisimba (18 min): yemakumbo uye magaro asina michina.
• simba kuyerera (14 maminetsi): iyo yoga yemuviri toning mhasuru, kutambanudza uye kuenzanisa.

Chirongwa chakakodzera kune ese hunyanzvi mazinga.

8. Paul Katami - KettleBell Drills (Exercises ine uremu)

KettleBell Drills Workout yakaoma zvakakwana, iyo yaunogona kushandisa kugona kudzidzira nezviyereso. Vhidhiyo yekutanga (Clinic) ichakubatsira iwe kudzidza mafambiro ekutanga, zvinokurudzirwa kutanga watanga. Iyo yakaoma inosanganisirawo kudzidziswa kwekutanga uye basa rechikamu. Kettlebell iwe unogona kutsiva dumbbell, mutoro unogadziriswa zvishoma, asi izvi zvinogamuchirwa.

Muchirongwa che KettleBell Drills inosanganisira:

• KettleBell Clinic (35 maminetsi). Pamwe chete naPaul Cheka iwe unononoka uye nekuwedzera kuita zviitwa zvekutanga zviine huremu. Izvo zvakanaka kune vanotanga.
• KettleBell Madhiri Ita kuti zviite (35 maminetsi). Kudzidziswa kwakaomarara, uko kunosanganisira boka rezviitwa uye mwero wepamusoro webasa. Chirongwa chine simba, asi hunhu hwesimba. Inokodzera yepakati nhanho kudzidziswa.
• KettleBell moyo Madhiri (15 maminetsi). Kurovedza pfupi kwemhasuru dzemudumbu, uye kuhukura, inopfuura zvachose pasi.

9. Paul Katami - KettleBell Combos (Kudzidziswa nehuremu)

Ichi chimwe chirongwa chine zviyereso zvakagadzirwa naPaul Kata. Inoita nzvimbo nenzira yakafanana nevhidhiyo yekutanga yevatangi uye bhonasi yekurovedza yeiyo crust. Ndokumbira utarise kuti vhidhiyo Clinic muchirongwa KettleBell Drills uye KettleBell Drills Combos yakazara. Usati waita chirongwa chikuru ita chokwadi chekuita chiitiko ichi.

Pamusoro peKiriniki muchirongwa KettleBell Combos yaisanganisira mavhidhiyo maviri matsva:

• KettleBell Drills Combos (40 maminetsi). Kuwedzera kurovedza muviri kupfuura iyo KettleBell Drills Workout. Inosanganisira maekisesaizi uye akasanganiswa ezviyereso zvine huremu.
• KettleBell moyo combos (17 maminetsi). Iko kurovedza kwemhasuru dzemudumbu, uye kuhukura, iwe uchaita maekisesaizi wakamira uye wakarara pasi.

10. Paul Katami - Pisa & Uvake (Workout negiru uye tap)

Kuti uite chirongwa ichi iwe uchazoda kettlebell uye danho-rekupuratifomu. Usati waita iyo yakakosha yekurovedza muviri, iyo ichakubatsira iwe kukudziridza kutsungirira, kupisa mafuta nekuvandudza muviri, ive shuwa yekuita vhidhiyo Kiriniki. Uye usakanganwa bhonasi yakakosha kurovedza muviri yemasuru edumbu.

Saka, chirongwa Pisa & Vaka zvinosanganisira:

• Kliniki yeKutsva & Kuvaka (25 maminetsi). Ichi chidzidzo chinokubatsira kugona kwese kufamba kwekutanga nedanho nemusikana uye nehunyanzvi nzira yekurovedza muviri. Kiriniki inogona zvakare kuverengerwa kune yakazara chidzidzo kune vanotanga.
• Workout Kupisa & Kuvaka (Maminitsi makumi masere). Kubudirira uye kwakasiyana kurovedza muviri kunosanganisira manomwe akasiyana mabhureki emitambo: aerobic, simba, uye kunyangwe yakavhenganiswa.
• bhonasi Kusvirwa & Kuvaka (Maminitsi makumi maviri). Toning kurovedza muviri kune dumbu mhasuru, uye kuhukura.

Kutanga kudzikira uremu pamwe neane hushamwari murairidzi Paul Kata. Yayo yepamusoro-soro, yakanyatsogadzirwa uye akasiyana zvirongwa ichakubatsira iwe kukurumidza kuzadzisa zvinangwa zvako.

Onawo: Mhedziso yekushanda kwakanaka kubva kumudzidzisi wePoland Eva Khodakovskaya.