Mukati
Iwe uchine zvikonzero nei usingakwanise kuita kugwinya kumba? Pamwe kushomeka kwechiitiko chemitambo, kusakwanisa kutenga mimwe michina, huremu hwakakura kana vavakidzani vanovhiringidza Tinokupa iwe kuhwina-kuhwina kudzidziswa zvichibva pakufamba uye pahwaro hwezviitwa pachigaro naLucy Wyndham-verenga! Ingori 15-30 maminetsi pazuva uye iwe uchatetepa, wedzera kutsungirira uye kufema hupenyu mumuviri wako!
Ruzhinji ruzivo nezve kudzidzisa Lucy Wyndham-rutsanga
Lucy Wyndham-Reade inyanzvi Murairidzi weBritish uye nyanzvi mukudya zvinovaka muviri zvekudzikisa huremu uyezve anokwanisa maekisesaizi, hutano hwevana, kurovedzwa kwekubereka uye kwekubereka. Zvinyorwa zvake nezvekusimba zvinowanzoonekwa mumagazini akadaro anozivikanwa se ELLE, Glamour, cosmopolitan, The Guardian, Tsvuku , nezvimwe Pane youtube chiteshi Lucy Wyndham-Verenga , vanopfuura zviuru mazana maviri vanyoresa! Zvakare Lucy akaburitsa mabhuku akati wandei ezvekurovedza muviri uye mararamiro ane hutano.
Kumudzidzisi webasa Lucy kwemakore mashanu akashanda muuto reBritish. Mushure mekudzoka kubva kubasa, akawana basa semurairidzi pachezvangu kumitambo yevakadzi. Kubva ipapo, haana kupatsanuka nekugwinya kwemakore makumi maviri nemashanu, yakave hwaro hwehupenyu hwake nebasa rakabudirira. Iye mudzidzisi ane ruzivo rwakakura mukuzadzikisa mhedzisiro kumawadhi, inokwanisa kukonzeresa chimiro chakanakisa chechero chipi zvacho, zvisinei neiko dhata Izvi hazvishamise. Kunyangwe kungotarisa Lucy, ini ndoda kumutevera huzivi hwemitambo, nekuti for 47 makore zvinongotaridza kupenya!
Tinokupa iwe sarudzo yeapasi yakaderera maitiro maitiro kubva kunaLucy Wyndham-tsanga, inoenderana nekuti kunyangwe ivo vanotanga , zvisinei nezera uye nhanho yekudzidziswa. Makirasi ake anosanganisira kudziya-uye hitch. Kuti uwane mhedzisiro, tinokurudzira kuita 4-6 nguva pasvondo kwemaminetsi gumi nemashanu kusvika makumi matatu. Usakanganwa nezvekudya kwakaringana, kana iwe uchida kudzikira huremu. Unogonawo kuona: Unganidzo yezviitwa zvevatangi vekutanga kumba.
Main maficha Workout Lucy Wyndham-rutsanga:
1. Dzidzo yacho inogara 10-25 maminitsi, saka hazvizokutorere nguva yakawanda (unogona kusanganisa akati wandei vhidhiyo sarudzo).
2. Pakati penzvimbo dzekudzidzisa pane kufamba kwakajairika, uko kunodzikisira Lucy maitiro akareruka kuita muviri wemuviri (kazhinji kushanduka kwakasiyana siyana uye kusimudza maoko kana tsoka).
3. Exercises chaizvo nyore kutevera, yemakirasi haudi chero michina, kana hunyanzvi hwekumhanya.
4. Makirasi akakodzera kune vanotanga, vanhu vakuru, vanhu vane huremu hwakawandisa uye matambudziko akabatana (unogona kutokurudzira kurovedza muviri kuvabereki vavo).
5. Vhidhiyo inogadzirwa mune inofadza kwazvo kwayakarerekera dhizaini pane chena kumashure, hautsauswe kubva mukufunda.
6. Chirongwa muChirungu, asi sezvo Lucy achiudza zvakawanda pane zvekutanga zvekudzikisa uremu, unogona kusanganisira kumashure mimhanzi kana yako yaunofarira TV nhevedzano uye ingoita maekisesaizi, uchitarisa pachiratidziri. (asi kune avo vanoziva mutauro weChirungu, zvirevo zvake zvinodzidzisa).
7. Aya mavhidhiyo akakwana yechiedza chemangwanani kurovedza muviri.
8. Lucy ane mamwe mapfupi ekurovedza anoitwa achigara pachigaro uye anokwana kunyangwe vanhu vakakuvara.
9.Mumwe mudzidzisi wekurovedza muviri anoratidza nzira mbiri dzekuuraya: chepuraimari uye chemberi.
10. Maekisesaizi akakodzera panguva yekuzvitakura uye nguva yekusununguka (ingova nechokwadi chekutaurirana nachiremba wako).
Workout Lucy Wyndham-rutsanga pahwaro hwekufamba
Iwe unogona kusiyanisa pakati pekurovedza muviri, zuva rega rega uchiita chirongwa chakasiyana, uye unogona kusarudza 1-2 inonyanya kufarira vhidhiyo. Makirasi ese ari padanho rakaenzana rekutambudzika, asi mune kumwe kurovedza muviri Lucy anosanganisira kuwedzera simba rekurovedza muviri kwekuwedzera kurema kurasikirwa .. Unogona kudzokorora imwe vhidhiyo mune iyo 2-3 renji, kana iwe uchibvumira simba uye kugona.
Zvekurovedza muviri hazvidi zvekuwedzera zvekushandisa. Kana iwe uchida kuomesa kurovedza muviri, unogona kushandisa dumbbells, zviyero zvemakumbo kana bhendi rekusimbisa muviri. Iko kushomeka kwekuita kwakadzikira, asi ndokumbira utarise kuti Lucy ari mumatepi. Nguva dzose zvinokurudzirwa kupfeka shangu dzemitambo, kunyangwe iwe uchifamba pamba.
1. Kufamba Workout Yekudzikira Kurera (15 maminetsi)
2. Famba Kumba neArm Exercise (15 maminetsi)
3. Kufamba Kwekunze Muitiro Wakazara Muviri Workout (15 maminetsi)
4. Famba Kumba uye Uzere Muviri Toning (20 maminetsi)
5. Kufamba Workout Yekudzikira Kurera (20 maminetsi)
6.Kufamba Workout uye Yakazara Toni Toni (maminetsi makumi maviri)
7. Famba Pabasa Rokumba uye Tone kumusoro (25 maminetsi)
8.Kufamba Prenatal Workout kwetatu trimester (11 mins)
Workout Lucy Wyndham-verenga, agere pachigaro
Chidzidzo chipfupi (4-10 maminetsi), asi unogona kuzvibatanidza kana kudzokorora vhidhiyo mumakumbo mashoma kuti uwane chirongwa chakareba. Lucy anopa a zvisingaite Workout, unogona kuzviita usina shangu. Chirongwa chakadai chakakwana kana iwe uine kukuvara kana chirwere chezasi migumo (semuenzaniso, mabvi, makumbo, varicose mutsinga). Iwe unogona kutora dumbbell, zviyereso kana elastic band kuwedzera mutoro.
Unogona zvakare kutarisa sarudzo yemavhidhiyo pachigaro kubva kuHASfit, iri zvakare yakanaka kune vanotanga.
1. Sachigaro Workout (4 maminetsi)
2.Wakagara HIIT Workout (4 maminetsi)
3. Akagara Workout Yakanaka Kune Akaremara kana Akakuvadzwa (4 maminetsi)
4. Akagara Workout (8 maminetsi)
5.Wakagara Cardio Workout (9 maminetsi)
Kusimba kwemusha kunowanikwa kumunhu wese! Usanonoka nyaya yemararamiro ane hutano mune ramangwana riri kutevera, tanga kuita nhasi. Kutanga zvichave zvakaoma kunamatira kune yenguva dzose kudzidziswa, asi mushure memavhiki mashoma iwe unodzosa uye hauchazokwanisa kukanda kirasi. Onawo pfupiso imwe chirongwa chinoshanda chevatangi Vechokwadi Chekutanga.
Kune vanotanga, kudzikisira zvakaderera zvine simba kurovedza muviri