18 kurovedza muviri kuratidza muviri uye kushanda munzvimbo dzine matambudziko kubva kuna Christine Khoury

Kristin Khoury (Christine Khuri), mudzidzisi ane mukurumbira wekusimbisa muviri, nyanzvi pakuchengetwa kweganda uye anoda kwazvo chokoreti. Tinopa iwe kutarira kwako 18 inoshanda inoshanda kubva kuna Christine kusimbisa mhasuru, kupisa kwemafuta uye matauriro emuviri, ayo aakagadzira pamwe chete neye youtube chiteshi GymRa.

Christine Khoury anogara muLos Angeles nemwanakomana wake wemakore gumi nematatu uye zvipfuwo zviviri zvinodikanwa. Akatanga kurovedza muviri aine makore makumi maviri nekutenda kuna amai vake, vaiita yoga uye kufungisisa uye kumuendesa kumakirasi mukirabhu yeaerobics. Zvino Christine ndiye murairidzi wepamusoro, USA uye inodzidzisa mapoka uye akasiyana makirasi. Kwemakore, zviitiko zvemitambo kushingairira kwake hakuna kuderera: “Ini ndinoda kwazvo kubatsira vanhu kuti vachinje hupenyu hwavo uye vave noutano, "Anodaro murairidzi.

Christine Khoury makore makumi mana nemasere uye chimiro chayo chinogona kungochiva chete, uye inoratidzira 6 matanhatu-mapake ABS ave mucherechedzo wemurairidzi. Akacherekedza kuti imwe yemabhenefiti ezera rake ndeyekuti vanhu vanoiona seine chiremera. "Vatambi vangu kazhinji havazive zera rangu, anodaro Christine, - asi pavanowana, vanotanga kuteerera kune zvese zvandinotaura".

Unofara kuunza Workout kubva kuna Christine Khoury, inova yekuwedzera kukuru kukirasi yako. Christine anofarira masimba emagetsi, saka aya mavhidhiyo ari kunyanya simba rinotungamirwa. Iwe unogona kuzviita zvirongwa kana kuisa rakasiyana vhidhiyo muchirongwa chako chemuviri. Kune mamwe maekisesaizi iwe uchazoda zvimwe zvekushandisa: dumbbells (2-5 kg), bodybar (2,5-6 kg), fitball, expander, elastic band, fitness rubber band.

Workout naChristine Khuri nguva inopfuura maminitsi makumi matatu

1. Brutal Yakazara Muviri: Tarisa pane Makumbo uye Belly Fat Loss

  • Makorori: 250-300 makori
  • Nguva Yakare: 35 maminitsi
  • Inventory: hazvidiwe
  • Mutoro uye cardio

Christine anopa 35-miniti mafuta kupisa kupisa kuonda. Chirongwa ichi chine marongedzero mashanu, zviitwa zvina mukutenderera kose. Chaizvoizvo murairidzi anovhurwa muvhidhiyo ndiko kudzidziswa kwesimba, asi pakuwedzera kurova kwemoyo uye kupisa mamwe macalorie akawedzerawo mamwe maitiro e cardio.

30 Min Bodyweight Workout Pamba | Pisa mazana maviri nemazana mashanu

2.Kukundikana Kwese Muviri Workout neDumbbells

ichi simba rekudzidzira simba ichakubatsira iwe kukurumidza metabolism yako, kupisa mafuta uye kuvaka mhasuru elastic body. Chirongwa ichi chinosanganisira zvakasarudzika uye zvakasanganiswa kurovedza nema dumbbells, ayo anozoshandira huwandu hwakawanda hwemasumbu kwehafu yeawa zvidzidzo.

3. Yese Muviri Workout Ine Dumbbells & Muviri Bhawa

Yese Muviri Workout neDumbbells - uku kudzidziswa kwesimba, kwauchazoshandisa echinyakare zviitwa ne dumbbells uye bodybare kuwana iyo yakasununguka toni muviri. Iyi purogiramu yakakodzera kune yepakati uye epamberi nhanho yekudzidziswa. Muchirongwa ichi Christine anopa makumi maviri nemasere anoverengeka anoshanda emhasuru dzemaoko, mapendekete, dumbu, musana, kuhukura, magaro nemakumbo.

4. Anotanga Kumba Akazara Muviri Workout

Uku kudzidziswa kwesimba kwe anotanga uye epakati nhanho kudzidziswa izvo zvinokubatsira iwe kubvisa nzvimbo dzine chinetso. Sezvauri kuona, iwe uchazoda Arsenal yekuwedzera hesheni. Iwe unozoshanda pane ese mhasuru mapoka uchishandisa kuramba nenzira ye expander, mahara mahuremu uye bhora rekurovedza muviri. Mumaminetsi gumi ekupedzisira aKristen akagadzirira kurovedza muviri kwedumbu.

5. Maitiro Ekutora 6 Rongedza: Yoga Akafuridzirwa Abs uye Core Workout

Uku kurovedza kunoenderana neyoga ine maekisesaizi uye asanas izvo zvinokubatsira iwe kusimbisa mhasuru mhasuru uye kusimbisa dumbu. Uye zvakare, iwe unozoshanda pakumira uye wotwasanudza musana wangu, nekuti mamiriro akashata uye slouching, anoita kuti dumbu riwedzere. Zvakare iyo yoga inobatsira kubvisa marwadzo ekudzokera shure uye kurwadziwa kwakadzika kumashure.

6. Pisa mazana mashanu maKorori Workout Pakati

Uku kudzidziswa kwesimba kwemapoka ese emhasuru kwemaminetsi makumi mashanu nemashanu kunosanganisira kuteedzana kunotevera kwekurovedza muviri: squats uye mapapu ane bodybare, kurovedza kwechikamu chepamusoro nema dumbbells maekisesaizi emudumbu pane fitball, kurovedza makumbo uye magaro pamakumbo ese ari mana padumbu reMat. Chirongwa ichi chinoitwa chinyararire pasina nguva dze cardio.

Workout naChristine Khuri 25-30 miniti

7. Yese Muviri Pakati Pakati Yekudzidzira Muviri Bhawa

ichi kusimbisa masimba ne bodybare zvinokubatsira kusimbisa mhasuru mumuviri wese, asi mutoro mukuru ungatambira zvidya nemagaro. Iwe uchaita akasiyana squats, mapapu uye deadlifts ne bodybare muhafu yekutanga yekirasi, uye muhafu yepiri yekirasi, iwe unozorovedza pasi pasi kune nzvimbo dzine chinetso.

8. Yese Muviri Inodzivirira Bhendi Workout

Iri simba rinoshanda pachirongwa rinozokwevera kune vese vanoda kurovedza pamwe neexpander. Christine anopa echinyakare masimba esimba nekushandisa kweiyi inobatsira michina kune toni uye simba mhasuru. Chirongwa ichi chakareruka, asi mutoro unozotarisana nekuomarara kwekuwedzera kwako.

Yakazara Muviri Kuramba Bhendi Workout | Yakazara muviri Resistance Band Workout

9.Kupindirana Blast Workout: Yepamberi Yakazara Muviri Workout

Kupisa-mafuta kudzidzisa kwepakati pekudzora uremu uye mhasuru toni. Chirongwa ichi chakaiswa sechidzidzo chemberi, asi chakanakira epakati nhanho kudzidziswa. Muizvi HIIT-kudzidziswa vakamirira iwe kurovedza muviri uye simba rekurovedza nema dumbbells (zvirinani kuve nemapara maviri ehuremu hwakasiyana).

10. Yakazara Muviri Metabolism Kukurudzira Simba Kudzidziswa

Iyi yekudzidzira yenguva inosanganisira madenderedzwa akati wandei esimba uye maekisesaizi-plyometric maitiro yekupisa macalorie uye kusimbisa mhasuru. Christine panguva dzese dzesangano anosanganisira akati wandei mapoka emhasuru kuti akurumidze kuita kwehuremu uye kuvandudza mhedzisiro kubva kune imwechete kurovedza muviri. Mukupedzisira iwe uchaita maekisesaizi enzvimbo dzezvinetso pane rug.

11. Yekupedzisira Mafuta Blasting, Yese Muviri Workout

Iyo chirongwa Ultimate Fat Blasting yakangogadzirirwa kupisa mafuta ako uye kuomesa muviri. Christine akavaka tsika pa iyo inoshandura simba uye cardio, musanganiswa wayo unonyanya kushanda pakuwana mhedzisiro. Hapana chikamu chemuviri chisingazosara chisina hanya. Iwo ekupedzisira maminetsi gumi ekirasi iwe uchaita kurovedza kwedumbu.

12. Garo Workout Yebute Rakakomberedza

Butt Workout ibasa rinoshanda kunze kwekurovedza muviri yemhasuru dzinokudzwa. Kuwedzera kumagaro, kune iro basa rezvinobatanidzwa mhasuru dzemakumbo nedumbu. Hafu yechipiri yechirongwa inoitika pasi. Kudzidziswa kunotanga pasina kudziya, saka tinokurudzira kudziya pamberi pekirasi.

13. Yakanyanya Abs & Core Workout Yoga Yakafurirwa

Kumwe kurovedza kunoenderana ne Yoga, izvo zvinokubatsira iwe kugadzirisa hunhu hwako, simbisa musimboti, kubvisa marwadzo ekumusana uye sunga mhasuru dzemudumbu.

Ipfupi kurovedza naChristine Khuri: isingasvike maminetsi makumi maviri

14. Yepamberi Yechitanhatu Pack Abs Workout

Ita kuti zviite isina michina, iyo inosanganisira kurovedza kwakanaka kwemhasuru dzemudumbu uye kuhukura. Muhafu yekutanga yechirongwa iwe unenge uri mudumbu, kurovedza muviri kumashure. Muchikamu chechipiri iwe unodzidzira mu tambo.

15. Yekupedzisira Garo Workout

Ichi chirongwa chinosanganisira kurovedza muviri yemakumbo uye magaroizvo zvinoitwa pasi. Iwe wakamirira kusimudzwa kwegumbo pamakumbo mana uye padivi, Superman, zambuko. Iwe unogona kuomesa kurovedza muviri, kana iwe ukashandisa zviyereso.

16. Garo & Abs Workout (Pisa mazana mashanu maKori kubva kuMapakati)

Chirongwa ichi chinosanganisira 3 mhando dzekurovedza muviri: mune chinzvimbo pane ese mana mufenzi (mativi uye echinyakare) uye kumashure. Iwo maexercise mazoezi anobatsira iwe kuti ubudise mhasuru dzemabhudzi nedumbu. Vhidhiyo yacho chikamu chechirongwa Pisa mazana mashanu maKoriori Pakatisarudzo yataurwa pamusoro.

17.Abs & Core Workout (Pisa mazana mashanu maCalori kubva Pakati)

Chirongwa chinosanganisira iyo yakasarudzika kurovedza muviri yemhasuru dzemudumbu uye kuhukura. Chikamu chezviitwa zvinoitwa neiyo yoga bhora, uye vamwe - mune chinzvimbo chetambo, chikamu chiri kumashure paMat. Vhidhiyo yacho chikamu chechirongwa Pisa mazana mashanu maKoriori Pakatisarudzo yataurwa pamusoro.

18. Abs uye Core Workout (Kutanga, Kumba Kwakazara Muviri Workout)

Chimwe chiitiko chinoshanda zvedumbu, iyo inosanganisira kurovedza pamwe ne fitball, mune chinzvimbo chetambo isina maturusi. Kuchave kuwedzera kukuru kune chero chirongwa. Iwe unogona kumhanya maviri laps yemhedzisiro mhedzisiro. Vhidhiyo yacho chikamu che Anotanga Kumba Akazara Muvirisarudzo yataurwa pamusoro.

Christine Khoury anopa mhando yemasimba ekudzidzisa yenzvimbo dzedambudziko, dzinozokubatsira kuonda uye kuomesa muviri. Kurudzira kuchinjisa aya mavhidhiyo ne cardio Workout, semuenzaniso, kubva kuna Natalie IKO. Izvi zvinokubatsira seunyanzvi sezvinobvira kushanda pamhasuru toni, kupisa mafuta uye kubviswa kwenzvimbo dzinonetsa.

Inogona zvakare kutaridzika inoshanda TABATA Workout kubva kuna Julia Bognar, yakagadzirwa pamwe neGymRa.

Leave a Reply