10 pfupi yekudzidzira yevatangi kubva kuna Anna Tsukur mumutauro wechiRussia

Anna Tsukur anodiwa nevaverengi vedu nekuda kwechirongwa Plank chinetso umo murairidzi anopa pfupi-maminetsi masere vhidhiyo yekusimbisa mhasuru yemudumbu uye nekutaurisa muviri wese. Nhasi tinokupa sarudzo pfupi yekurovedza muviri kubva kuna Anna Tsukur kune vanotanga mumutauro weRussia, waunogona kutanga nawo kumba.

Anna Tsukur anonyanya kupa kushomeka kwemaawa gumi nemashanu kusvika gumi nemashanu nekurema kwemuviri wake (hapana michina). Makirasi ake achakubatsira iwe kurasikirwa uremu, kusimbisa mhasuru, kubvisa sagging uye cellulite. Chakavanzika chekubudirira kwekudzidziswa kwaAnna ndechekuti iye anoteedzera musimboti wekudzidzira nguva uye anoshandisa zviitwa zvinoshandisa akawanda mhasuru mapoka Chirongwa chakasarudzwa chekusarudza chakakodzera kune vanotanga uye epakati nhanho.

Onawo mamwe edu maunganidzwa:

• Wepamusoro makumi maviri ekurovedza muviri kwemhasuru toni nema dumbbells naHeather Robertson
• Wepamusoro makumi maviri nemoyo wekurovedza muviri wehuremu hwekurasikirwa youtube chiteshi Popsugar

General kudzidzisa mitemo:

• Nguva dzose tanga kurovedza muviri nekudziya uye kupedzisa kutambanudza
• Ive neshuwa yekuita mune sneakers!
• Edza kudzidzisa muviri wako wese zvakaenzana uye kwete chete iro dambudziko nzvimbo
• Iwe unogona kuita vhidhiyo imwe, uye iwe unogona kusanganisa akati wandei kurovedza muchirongwa chimwe chete
• Kana iwe uchinzwa mushure mekirasi iwo mutoro hauna kukwana, unogona kudzokorora vhidhiyo mumakumbo mashoma kana kuita kumwe kudzidziswa

Warm-up uye sunga kubva kuna Anna Tsukur:

• Warm-up usati waekisesaiza: https://youtu.be/pRpqSbxq4xo
• Hitch mushure mekurovedza muviri: https://youtu.be/rwllzCqo27M

Kana iwe uchangotanga kudzidzisa, zvinokurudzirwa kuti utarise aya mavhidhiyo maviri kubva kuna Anna Tsukur: maitiro eku squat uye maitiro ekuita mapundu. Kana nzira isiriyo yekurovedza muviri inogona kukuvadza zvakanyanya majoini emabvi, ankle, dhonza ligament kana tendon.

• Maitiro eku squat: https://youtu.be/RB5k42sHKwI
• Maitiro ekuita mapapu: https://youtu.be/iymHQPTS9UA

10 kurovedza kubva kuna Anna Tsukur kune vanotanga

1. Kubudirira kurovedza kwevatangi (21 mineti)

Iwo iwo macomputer ekurovedza muviri anosanganisira akawanda mhasuru mapoka, Exercise ichakubatsira iwe kumhanyisa metabolism uye kurira muviri wese. Muchirongwa ichi iwe unowana maekisesaizi manomwe anoitwa mudunhu remasekondi makumi mashanu basa / masekondi gumi zorora. Iwo maekisesaizi anodzokororwa mumatatu matatu. Exercise: podpiski panzvimbo, lunge nekutenderera kwemuviri, kubvuta makumbo kumashure muhafu squat, squat nekutenderera, plank nekutenderera, kumonyanisa mumativi matatu, chigero pane wepepanhau.

2. Kuekisesaiza magaro kune vanotanga (8 maminitsi)

Ichi chiitwa chipfupi chinokubatsira kuomesa zvidya nemagaro uye kubvisa nzvimbo dzine dambudziko muzasi memuviri. Chirongwa ichi chine zviitwa zvina zvinoitwa zvinoenderana nechirongwa chemasekondi makumi matatu ekubasa / masekondi gumi ekuzorora zvichidzokororwa mumatatu matatu. Exercise: yakadzika squat pa 1-2-3, lunge munzvimbo, squat + kick back.

3. AB yekudzidzira yevatangi (10 maminetsi)

Uku kurovedza kunosanganisira nyore, asi kwakanyanya kurovedza muviri kwemasuru emudumbu. Crunches haibatsire kurasikirwa uremu, asi ivo vanobatsira kusimbisa dumbu, kusimbisa musimboti mhasuru uye musana, kubvisa flabby dumbu. Chidzidzo ichi chinoitwa chose pasi uye chinosanganisira zviitwa zvishanu zvekudzokorora zvinononoka makumi maviri. Nesarudzo, dzokorora kurovedza mumakumbo maviri. Exercises: kumonyanisa, kusimudza dzimba + kubata pasi, shandura hura munzvimbo yekugara, kubatirana kwegumbo neruoko, kuchinjisa kusimudza kwegumbo.

4. Kudzidzira kwakadzika kwemakumbo uye kubwinya (11 maminetsi)

Mubasa iri haufanire kusvetuka, squat kana makumbo ekusvetuka, zvese zviitwa zvinoitwa mushe. Chirongwa chikuru chekutaura makumbo ako uye magaro: akapusa, asi anoshanda kwazvo. Kumirira iwe zviitwa gumi nemana kwemasekondi makumi mashanu nemashanu usingazorore: unooma nechando mune chimwe chinzvimbo chekupokana mumhasuru dzemuviri wepasi. Exercises (all static!): Squat, plie-squat, side lunge, wide squat, lunge, lunge pamabvi, simudza makumbo akatwasuka, kuvimba nemagokora, gluteal bridge, bhiriji rine gumbo rakasimudzwa.

5. Yekutanga kudzidziswa pahwaro hwezvipenga (maminetsi masere)

Plank ndeimwe yemitambo inoshanda kwazvo yekusimbisa mhasuru dzemudumbu, musana nemaoko. Kana iwe uchiri kunetseka kuita chinetso chePlank kubva kuna Anna Tsukur, tanga kudzidzira iyi vhidhiyo ndeyevatangi. Muchirongwa ichi uchawana matambo mana anomhanya pasi pechirongwa chemasekondi makumi matatu ekubasa / masekondi gumi zororo. Iwo maekisesaizi anodzokororwa mumatatu matatu. Kudzidzira muviri: puranga pamaoko, puranga pamaoko, puranga pamaoko nemabvi ekubvisa, puranga pamaoko rinotungamira maoko.

6. Kuekisesaiza matako: zvakachengeteka here kumabvi (maminetsi gumi nemashanu)

Uku kurovedza kuchakubatsira iwe kuomesa magaro uye kuita yako garo kusununguka kusagadzikana pamabvi. Maekisesaizi ese anoitwa akamira pamakumbo mana, mapapu uye squats haadaro. Paunomhanya unogona kuisa pasi pemabvi tauro, kana iwe uine Mutete mutete. Muchirongwa ichi iwe unowana maekisesaizi mana pagumbo rimwe nerimwe, akadzokororwa mumakumbo maviri. Chiitwa chega chega chinoitirwa kweinenge 4 mineti. Zvese zviitwa zvinomiririra kusimuka uye kutsausa kwetsoka kwakamira pane ese mana.

7. Workout yezvidya zvemukati: zvakachengeteka kumabvi (maminetsi gumi nemaviri)

Uku kurovedza kuchakubatsira kuomesa zvidya zvemukati inova nzvimbo yedambudziko kuvakadzi vazhinji. Chidzidzo chiri zvachose pasi, saka chakakodzera kunyangwe kune avo vane matambudziko nemabvi kana mitsipa yevaricose. Iko kudzidziswa kwakaitwa padunhu 30 masekondi basa / 5 masekondi zororo, ita maekisesaizi mumativi mana (maviri padivi rega). Exercise: kusimudza makumbo akarara kumusana, chigero, kupihwa kwemakumbo pachinzvimbo chakanangana nemaoko, kuunza makumbo akarara nedivi ravo, matsime akarara nedivi ravo.

8. Yakasimba TABATA-cardio yevatangi (8 maminetsi)

Iyi ipfupi TABATA kudzidziswa yakakwana kune vanotanga kana avo vanoda Kuwedzera yavo huru basa yakapusa cardio mutoro. Kurovedza kunoitwa maererano nechirongwa chemasekondi makumi maviri anoshanda / masekondi gumi anoshanda zororo. Exercise (1 lap): kurerekera kugumbo, kumhanya nekusimudza mabvi ake kumusoro, kukwenya + kubvuta makumbo kumashure, kumhanya nekusimudza mabvi kwakakwirira, squat padivi, kumhanya nekusimudza mabvi ake kwakakwirira, burpee inononoka, kumhanya nekusimudza mabvi ake kwakakwirira. Exercises (kutenderera 2): inokombamira kugumbo, kudhonza mabvi kuenda kuchipfuva mupuranga, squat + kubvuta makumbo kumashure, mabvi kuchipfuva mupuranga, squat kune parutivi, mabvi kumusoro kune chipfuva tambo, anononoka burpee mabvi kune chifuva mupuranga .

9. Workout yevatangi vekutanga kuonda (8 maminetsi)

Uku kukuru kurovedza muviri kunokodzera kwete kwete chete kune vanotanga asi zvakare vane ruzivo rwekuita. Chirongwa chose chakavakirwa pane imwechete yekurovedza muviri - kufamba uchienda kubhawa (Anna anovadaidza kuti "simbe" burpee). Iko kune mashanu maekisesaizi, yega yega kurovedza kunoitwa gumi reps. Iyo yese yekudzidzira ine makumi mashanu ekudzokorora. Exercise: kufamba puranga + mabvi-kugokora, kufamba puranga + mabvi-pfudzi, kufamba kuenda kubhawa + squat, kufamba kubhawa + kutendeukira kudivi rerutivi, kufamba plank + yakadzika lunge.

Burpee: maficha uye kubatsirwa kwekudzikira uremu

10.Cardio Workout isina kusvetuka uye hapana kumhanya (30 maminetsi)

Ichi chiitwa chakakwana kwete chete kune vanotanga asiwo kune avo vasingasvetuke uye kumhanya. Chidzidzo ndechevasikana mitambo yemitambo, saka unogona kudzikisira uye kubvisa mafuta akawandisa. Zvakare, chirongwa ichi chakakodzera kune avo vanoda kusimbisa mhasuru dzehudyu nemagaro. Kudzidziswa uku kwakaitwa pachishandiswa chirongwa icho piramidhi: iyo yekutanga kutenderera iwe unoita yega yega yekurovedzera gumi kudzokorora, yechipiri kutenderera kwega kwega kuita 10 kudzoka, kozo 20 reps, 30 reps uye 20 reps. Exercises: squat, kurerekera pamabvi kuenda pachipfuva, lunge kumberi, lunge kumashure mabvi kumberi yakafara squat nekutenderera, yakadzika lunge kumashure kumberi kusvetuka.

Aya maekisesaizi Anna Tsukur akakodzera kune vanotanga. Asi kana iwe uine yakanyanya kusimba kurovedza muviri kana paine zvakakomba zvinopesana zvehutano, iwe zvirinani utarise kusarudzwa kwedu kwekurovedza muviri:

• Wepamusoro gumi vhidhiyo yekudzidzisa pahwaro hwekufamba
• HASfit Workout yevanotanga uye vanhu vane kukuvara
• Iko kushomeka kwakadzika kwakadzika kubva kuna Popusoi Natalia muRussia.

Kune vanotanga, kudzikisira zvakaderera zvine simba kurovedza muviri