Mukati
Tae Bo Billy hafu yeiyo isina chinhu inodikanwa nevazhinji nekuda kwayo kushanda, kuwanikwa uye kudzika udarnoi. Cardio Workout yakavakirwa pazvinhu zveartial arts uye maeerobics zvinobatsira iwe kupisa macalorie uye kusimbisa muviri. Chirongwa tai-Bo chakanakira vese vanotanga uye vemberi, uye makuru akasiyana mavhidhiyo anobatsira munhu wese kuti awane akanakisa seti.
Sezvo chiyero cheYouTube-kudzidziswa chiri kuwedzera kufarirwa uye kudiwa, Billy Blanks akafunga zvakare kugadzira yavo online chiteshi. Vhiki rega rega shasha yeAmerican martial arts iri kuburitsa vhidhiyo nyowani, inosanganisira zvese zvizere chirongwa chekudzidzisa, nemavhidhiyo mapfupi. Pasinei nezera rake (Billy hafu yeiyo isina chinhu yakashandurwa makumi matanhatu nerimwe), inozivikanwa murairidzi mune chimiro chakakura uye haimbomira kukurudzira vanhu mumutambo wenguva dzose.
Funga kuti iwe uyedze vhidhiyo nyowani Billy hafu isina chinhu neiyo youtube chiteshi. Sarudzo yako ye sarudzo yezvirongwa: Workout isina michina, ine dumbbells, nekushandiswa kwemimwe michina uye makirasi mapfupi enzvimbo dzedambudziko.
Workout kubva kuBilly hafu yeiyo isina chinhu
1. Tae Bo Yakazotevera Inotevera Generation Workout (30 maminetsi)
Chiitwa ichi chinoitika nemwero wepamusoro uye chinosanganisira kufamba kwechinyakare yeaerobics, plyometric uye martial arts. Iyo purogiramu inoshandisa zvakapfava chords, kunyanya chiitiko chakanangana nekudzikisa uremu uye kuchengetedza kurova kwemoyo munzvimbo yeaerobic. Mapfupi plyometric zvikamu zvinowedzera mutoro muhudyu nemagaro. Inokodzera yepakati nhanho uye pamusoro.
2. Tae Bo Yakanyanya Kuneta (30 maminetsi)
Aya ndiwo echinyakare ekudzidzira maitiro tai-Bo pane yakakwira tempo nemutoro unopa simba pamusoro wepamusoro uye wezasi muviri. Kusiyana nechirongwa chekare cheplyometric hachizove pano nekuda kwezvidya uye glutes Billy Blanks inopa dzakasiyana siyana dzekurova. Izvi zvinobatsira kupisa macalorie uye kusimbisa mhasuru munzvimbo dzine dambudziko. Bhande bhandi uye mhasuru system inoshandawo zvine mutsindo muchirongwa.
3. Tae Bo Rough uye Tough (60 maminitsi)
Kana iwe uine nguva, unogona kutora zvakachengeteka chirongwa cheRough uye Tough. Kubudikidza nechidzidzo ichi, haungopise macalorie chete, asi simbisa zvakanaka mhasuru dzemakumbo, magaro uye dumbu. Mushure memaminetsi makumi maviri e cardio, iwe unowana chikamu chemaminetsi gumi pasi pasi petsoka. Ipapo iwe unozoramba uchishanda pakutsva kwemafuta mune yakanyanya tempo uye kupedzisa iwo ekudzidzira kurovedza pasi pasi yedumbu.
Workout kubva kuBilly hafu yeiyo isina chinhu ine dumbbells
4. Tae Bo Kunyanyisa Workout (30 maminetsi)
Uku ndiko kuita cardio yekurovedza ine dumbbells, inoitika mukufamba kwenguva. Pamaminetsi makumi matatu apfuura iwe uchapisa macalorie uye nekushanda munzvimbo dzine dambudziko. Kunyanya mutoro unorema unowana maoko nemapfudzi, nekuti panguva yemakirasi iwe unobata iyo yekuwedzera huremu. Dumbbells inogona kutora huremu hushoma hwe1 kg.
5. Tae Bo Yepamberi Workout Yakazara (28 mineti)
Kumwe kurovedzwa kubva kunaBilly hafu yeiyo isina chinhu ine madhiri, asi kune iye ane ruzivo ruzivo Muchirongwa ichi iwe wakamirira high speed uye nezvimwe zvakasiyana kurovedza muviri. Basa racho raisanganisira zvese repazasi nepamusoro muviri. Kune makirasi zvakare zvirinani kupa sarudzo kune dumbbells diki uremu.
Ipfupi kurovedza naBilly hafu isina chinhu
Kana iwe usina nguva yakawanda yekudzidzira, saka edza vhidhiyo ipfupi naBilly hafu isina chinhu yekupisa macalorie nemafuta, pamwe nekutarisa yakanangana nematambudziko nzvimbo. Aya mapurogiramu anogona kuwedzera kwavo kudzidziswa kwekutanga, kumhanya mangwanani kana mazuva iwayo kana iwe uri mupfupi nenguva yekirasi.
Kuviri kwakasimba kurovedza muviri, Tae Bo Billy hafu yeiyo isina chinhu: Bootcamp Shred uye Insanity Max
6. Tae Booty (maminitsi gumi nemashanu)
Mune ino maminetsi gumi neshanu inounganidzwa inoshanda butt kurovedza muviri: squats, kick, diagonal mapapu, gumbo rinosimudza pamakumbo mana. Billy Blanks anopa ari kurovera mhando yekurovedza muviri iyo inozopa yakawedzera mutoro kune mhasuru dzezvidya. Kune imwe yemitambo iwe unozoda nhanho chikuva kana bhenji.
7. Tae Bo Bhute & Muviri Wezasi (Maminitsi gumi)
Ipfupi chirongwa chemuviri wezasi pasina zvimwe zvekushandisa. Muhafu yekutanga iwe wakamirira squats uye kurovera muhafu yepiri murairidzi anopa kurovedza pamakumbo mana ehudyu nemagaro. Kurovedza kuri nyore uye kwakakodzera kune wese munhu. Yepamberi inogona nyore kuti zviomesere ivo - zvakaringana kushandisa zviyero zvemakumbo.
8. Tae Bo Ab Burner (10 maminetsi)
kusimbisa muviri yemhasuru dzemudumbu dzine dumbbell kana ndiro kubva padanda. Chikamu chakakura chechiitwa chinoitwa chimire pasi ingori maminetsi matatu ekupedzisira. Chaizvoizvo chepakutanga, echinyakare crunches anongoita chiitiko chimwe chete.
9. Tae Bo 1 pa 1 Cardio Burn (maminitsi gumi)
Ipfupi kurovedza nekusimbisa kumatambudziko nzvimbo - zvidya, magaro nedumbu. Muchirongwa musikana uyo anoratidza kurovedza muviri anoshandisa mishonga mabhora uye barbell, asi iwe unogona chete kushandisa zvidhoma. Billy Blanks anopa anoshanda uye akasimba kurovedza, asi nekuda kwekumhanya mhanya, kurovedza muviri kunogona kuita gyrosigma.
Workout kubva kuBilly hafu yeiyo isina chinhu nemimwe michina
10. Tae Bo Muviri Chimiro (30 maminetsi)
Muchirongwa ichi Billy hafu yema blank akashandiswa dumbbells uye nhanho chikuva. Kuita maekisesaizi ndiyo nguva yekumhanya yaunoda kurovedza muviri kuti upise mafuta (kubva plyometric uye Tae-Bo) uye masimba esimba nekudzokorora nekukurumidza kwemhasuru toni.
11. Tae Bo 1 pa1 naMelina (30 maminetsi)
Zvekurovedza muviri iwe uchazoda tambo yekusvetuka, dumbbells, nhanho chikuva, bhawa. Nekudaro, izvo zvichave zvakakwana kuve neinenge dumbbells uye chikuva. Billy Blanks anodzidzisa makirasi kwete muboka, uye newadhi yake, iyo inoratidza nzira chaiyo yechiitwa. Chirongwa ichi chinosanganisira echinyakare simba uye maekisesaizi eroobic, pamwe nezvikamu zveTae-Bo.
12. Tae Bo Flex: Dzidza Mafambiro (30 maminetsi)
Aerobic-simba kudzidziswa nebhara. Iwe uchaita kurovedza muviri uine huremu hushoma (kunyangwe uine isina chinhu fretboard), asi nekumhanya chaizvo. Kunyangwe kushandiswa kweshure, iko kudzidziswa kwakagadzirirwa kunyanya kupisa mafuta.
Akasiyana uye anoshanda kwazvo kurovedza muviri kubva pahafu yaBilly iyo isina chinhu ichakubatsira iwe kurasikirwa nehuremu, wedzera kuputika kwemhasuru simba uye nekutaurisa muviri. Makirasi anoitwa angangoita pasina kuvhunduka kukuru, zvisinei, izvi hazvizokutadzise kuzadzisa mhedzisiro yaunoda munguva pfupi.
Onawo: Chirongwa cheCore De Force kubva kuBeachbody zvichibva pamasanganiswa ehondo.
Pasina stock, Yekuonda uremu, Cardio Workout