Mukati
- Workout yezvidya uye magaro asina mutoro pamabvi kwe10-15 maminetsi
- 1. Yepasi Muviri Mat Dambudziko: wezasi muviri (maminitsi gumi)
- 2. Kunze Kwemaoko Kudzidzira: chidya chekunze (maminetsi gumi nematanhatu)
- 3. Kurovedza Rwomukati: Chidya chemukati (maminitsi gumi nematatu)
- 4. Pilates Butt Workout: glutes (13 maminetsi)
- 5. Taura garo uye zvidya Workout: glutes uye chidya (17 maminetsi)
- 6. Garo uye zvidya Workout: glutes uye zvidya (17 maminetsi)
- 7. Makumbo ekunze Mat Workout: chidya chekunze (17 maminetsi)
- 8. Kurovedza Rwomukati: Chidya chemukati (maminitsi gumi nematatu)
- Workout yezvidya uye magaro hapana mutoro pamabvi ako nemaminetsi makumi maviri nemakumi mana
- 1. 100 Rep Dzvanya Kubwinya: iyo glutes (maminetsi makumi maviri)
- 2. 100 Rep Dambudziko Rekunze Kwezvidya: chikamu chekunze chechidya (23 maminetsi)
- 3. 100 Rep Dambudziko reMukati Zvidya: mukati chidya (22 maminetsi)
- 4. Pilates Lower Body Workout: pasi muviri (maminitsi 39)
- 5. Pilates, Kudzoka kweGumbo: hamstring (40 maminetsi)
- 6.Pilates Abs uye Garo Workout: abs uye magaro (maminetsi makumi mana)
Kusvetuka, mapapu uye squats zviri kuisa zvakakomba mutoro pazasi remuviri. Maekisesaizi akadaro anopesana kwete kwete chete mumatambudziko nemajoini, asiwo kune varicose mutsinga. Isu tinokupa iwe sarudzo yakaderera ine simba yekurovedza muviri kubva kuna Linda Wooldridge yezvidya uye magaro pasina mapapu, squats uye kusvetuka.
Linda Wooldridge (Linda Wooldridge) kugadzira chirongwa muchitaera Barlates: barnie kudzidzisa + Pilates. Pane yake yeYouTube chiteshi Barlates Muviri Blitz iwe unogona kuwana yakawanda yevhidhiyo yakaderera kukanganisa kwenzvimbo dzedambudziko mumba. Zvirongwa zvakabudirira Linda, iwe unozokwanisa kushandira zvidya nemagaro uye nekushandura muviri wezasi pasina kutyisidzira kwekurovedza muviri.
Zvese zvakarongedzerwa kudzidziswa pasi, saka unogona kuzviita usina shangu. Kune makirasi iwe haidi hesheni, mavhidhiyo maviri chete Linda anoshandisawo mabhero. Kunyanya iwo maekisesaizi akasiyana akasiyana emakumbo anomuka kubva panzvimbo padivi, pamakumbo mana nekumashure izvo zvinoita zvakanaka kwazvo kushanda mhasuru dzehudyu nemagaro. Kuti uwedzere kuoma kwezviitwa izvi, unogona kugara uchishandisa zviyereso zvemakumbo.
Zvirongwa zvinopera kubva pamaminitsi gumi kusvika pamakumi mana, unogona kusarudza vhidhiyo imwe kana kusanganisa kurovedza kwakawanda kamwechete. Kana zvidya nemagaro iri nzvimbo yako yedambudziko, saka roreswa zvirongwa izvi kwemaminetsi makumi matatu nemakumi matatu nemakumi matatu nemana 30-45 pasvondo. Zvinokurudzirwa kuti ubatanidze zvirongwa zvemuviri wezasi uine cardio kurovedza muviri, kunyanya kana iwe uri kushanda kudzikisa huwandu hwetsoka. Verenga zvakare: Wepamusoro gumi nemana wepasi maitiro ekubata zvidya nemagaro pasina kusvetuka kubva kuGymRa.
Workout yezvidya uye magaro asina mutoro pamabvi kwe10-15 maminetsi
1. Yepasi Muviri Mat Dambudziko: wezasi muviri (maminitsi gumi)
Iko kushomeka kwenguva pfupi kwemaminetsi gumi emuviri wepasi, unosanganisira kusimudza gumbo pamakumbo mana ezvechiuno uye kumashure kwehudyu, pamwe nekumwe kurovedza kwechidya chemukati padivi.
2. Kunze Kwemaoko Kudzidzira: chidya chekunze (maminetsi gumi nematanhatu)
Iyi seti yekudzidzira ichakubatsira iwe kugadzirisa chikamu chekunze chechidya (iyo nzvimbo breeches). Chirongwa ichi chinosanganisira zambuko rine hupamhi hwetsoka, gumbo rinosimudza panzvimbo yekugara uye ita makumbo ekusimudza akarara nedivi rako.
3. Kurovedza Rwomukati: Chidya chemukati (maminitsi gumi nematatu)
Chimwe chiitiko chipfupi asi chinoshanda kwazvo chechidya chemukati. Inosanganisira 3 mhando dzekurovedza muviri: gumbo rinotenderera musana, makumbo anosimudza akarara nedivi rako, uye kuyambuka makumbo akarara nedivi.
4. Pilates Butt Workout: glutes (13 maminetsi)
Uye imwe vhidhiyo ipfupi kubva pakurovedzwa iyo inoperekedza Linda mumugwagwa - chete ikozvino uchashanda pamaburi. Chirongwa ichi chinosanganisira 2 mhando dzekurovedza muviri: gluteal bridge uye kusimudza makumbo pachinzvimbo pane ese mana.
5. Taura garo uye zvidya Workout: glutes uye chidya (17 maminetsi)
Uku kudzikira kwekukwikwidza kurovedza muviri kunonyanya kushanda kushanda magaro, kumashure uye zvidya zvemukati. Chaizvoizvo chirongwa ichi chine makumbo ekusimudza kumusoro, mune chinzvimbo pane ese mana, akarara padumbu uye akarara nedivi rako.
6. Garo uye zvidya Workout: glutes uye zvidya (17 maminetsi)
Muchirongwa ichi chechidya nemagaro zviitwa zvese zvinoitwa kubva pakagara nzvimbo: kunyanya gumbo rinosimudza richidzokera uye kudivi. Iwe unoshanda kwete kwete chete mhasuru dzechidya uye magaro, asiwo lumbar uye oblique mhasuru.
7. Makumbo ekunze Mat Workout: chidya chekunze (17 maminetsi)
Imwe vhidhiyo yechidya chekunze kubva kuna Linda Wooldridge. Maekisesaizi ese anoitwa akarara padivi: iwe unowana zvimwe zvakapusa kurovedza muviri, asi nekuda kwekudzokorora mhedzisiro kwakanakisa.
8. Kurovedza Rwomukati: Chidya chemukati (maminitsi gumi nematatu)
Mune rino Workout yechipfuva chidya Linda anopa maekisesaizi anoitwa akarara nedivi rako. Nekuda kwenhamba yakakura yekusiyana kwekushandurwa iwe unonyatso shanda pane ino yakaoma inzvimbo yedambudziko. Tsandanyama dzichapisa!
Workout yezvidya uye magaro hapana mutoro pamabvi ako nemaminetsi makumi maviri nemakumi mana
1. 100 Rep Dzvanya Kubwinya: iyo glutes (maminetsi makumi maviri)
Mukuunganidza kwedu iwe unowana 3 kudzidziswa kubva ku100 Rep Dambudziko (100 Kudzokorora kwezviitwa). Chirongwa cheKubwinya kwemagaro chinosanganisira kusimudza makumbo uye kurovera muviri pamakumbo mana uye kurara padumbu. Kana iwe uchida kushanda zvine hungwaru pamusoro pehushe matako, saka vhidhiyo iyi ndeyako chete.
2. 100 Rep Dambudziko Rekunze Kwezvidya: chikamu chekunze chechidya (23 maminetsi)
Muchiitwa ichi pane chikamu chekunze chechidya basa racho rinosanganisira kwete kungoburitsa chete, asi zvakare maAdvuctor mhasuru yemakumbo. Maekisesaizi anosimudza gumbo munzvimbo yakatarisana padivi pake, asi mukuchinja kwakasiyana siyana.
3. 100 Rep Dambudziko reMukati Zvidya: mukati chidya (22 maminetsi)
Hafu yekutanga yebasa rinoitirwa chidya chemukati yakarara kumusana: iwe ucharera uye kuyambuka makumbo ako. Ipapo iwe wakamirira denderedzwa inokwenenzvera makumbo ekusimudza akarara nedivi rako. Anopedzisa kurovedza muviri zvakare nekusimudza makumbo akarara kumusana.
4. Pilates Lower Body Workout: pasi muviri (maminitsi 39)
Muchirongwa ichi zvinenge zvese zviitwa zvakagadzirirwa zvekunze uye mukati pechidya. Musiyano mukuru weichi chiitiko kubva kune vamwe - ese maekisesaizi anoitwa ne dumbbell yekuwedzera kuramba.
5. Pilates, Kudzoka kweGumbo: hamstring (40 maminetsi)
Neiyi 40-mineti yekurovedza iwe unozoshanda musana uye zvekunze zvidya uye glutes. Linda anopa akasiyana makumbo anosimudza kumashure uye kudivi.
6.Pilates Abs uye Garo Workout: abs uye magaro (maminetsi makumi mana)
Mune ino Workout matako mukuwedzera kune iwe unoshanda pane epakati mhasuru. Kune magaro anonyanya kuita gumbo rinosimudza pamakumbo mana, kusvika padumbu - kumonyanisa uye kupeta. Kune avo vane matambudziko emusana kana ezasi kumashure, vhidhiyo iyi zvirinani kusaita. Iwe unozoda dumbbells.
Kana iwe uchida kushanda zvinobudirira pachikamu chezasi chemuviri, wozotarisa pa:
- 18's low impact maekisesaizi ezvidya uye magaro kubva kuFitnessBlender
- Iwo epamusoro 20 mavhidhiyo pane youtube yezvidya uye magaro asina mapapu, squats uye kusvetuka
- Wepamusoro gumi neshanu simba rekudzidziswa ne dumbbells yemakumbo uye magaro kubva kuFitnessBlender
To toni uye kuwedzera mhasuru, Makumbo uye magaro