Mukati
21 Day Fix chirongwa chakazara chevhiki-nhatu kubva kuBearBody. Iyo kosi inosanganisira gumi nerimwe makirasi akakura emuviri wese pasi pehutungamiriri hwemurairidzi Autumn Calabrese. Nhasi tichakuudza zvakadzama nezve yega yega yekurovedza muviri, nekuti yega yega inogona kukutungamira kune chaunoda chinangwa.
Nekudaro, iyo yakaoma inosanganisira gumi akasiyana ekurovedza. Zvese vanopedza maminitsi makumi matatukunze kwemakirasi pane muchina (10 Minute Gadziridza yeAbs) - chinguva maminetsi gumi. Basa roga roga rakazvimiririra zvachose, ndosaka tichikupa tsananguro pfupi nezvadzo. Pakati pezvakasiyana izvi unogona kusarudza zvinonyanya kubatsira iwe zvidzidzo. Rumwe ruzivo nezve chirongwa icho chaunogona kuverenga mune chinyorwa: Ongororo yechirongwa 10 Zuva Gadzirisa.
Yakawanda kudzidziswa kwakakodzera kune vese vatangi uye vemberi. Chirongwa ichi chinopa akati wandei kugadziridzwa kwezviitwa kuitira kuti ugone kuzvigadzirira kunetseka kwako. Zvisinei, kazhinji kutaura, izvi chirongwa chakagadzirirwa yakasimba avhareji nhanho.
Verenga zvimwe nezve chirongwa chekudya 21 Zuva Gadzirisa
21 Zuva Gadzirisa: tsananguro yekudzidziswa
1. Tsvina Makumi Matatu
Simba kudzidziswa ne dumbbells yemuviri wako wese. Zvese zviitwa zvinosanganisira akawanda mhasuru mapoka. Semuenzaniso, iwe uchaita squats-sumo uye panguva imwechete iyo yekumira yekukanda dumbbells kuchipfuva chake. Izvi zvichakubatsira kushandisa uwandu hwemhasuru uye nekugadzirisa nzvimbo dzese dzinonetsa dzemuviri.
Kudzidzisa Yakasviba Makumi matatu yakakamurwa kuita zvikamu zvina. Muchikamu chimwe nechimwe, zviitwa zviviri zvakaitwa mumativi maviri. Basa rese inoitika chinyararire, cardio nekusvetuka pane syllabus. Iwe unozoda dumbbells kana ekuwedzera kuti usarudze kubva, pamwe neMat pasi.
Yakasviba Makumi matatu 21 Day Fix yakakodzera kune avo vanoda kusimbisa mhasuru mumuviri wese uye simbisa nzvimbo dzine dambudziko.
2. Lower Kugadzirisa
Simba rekudzidziswa kwemuviri wezasi uine dumbbells kana chest chest expander. Iwe uchaita zviitwa zvinokubatsira iwe gadzira chiuno nemagaro elastic uye toni. Chikamu ichi chinomhanya zvine mwero, asi kushushikana pane mhasuru iwe yauchazonzwa kwakakura. Pakupera kwemamwe maekisesaizi Autumn inowedzera mushe, zvichidaro kuomesa mutoro.
Lower Fix inosanganisira zvikamu zvina. Muchikamu chimwe nechimwe iwe unowana maekisesaizi maviri anoitwa mumakumbo maviri. Iwe uchaita akasiyana ekugadzirisa yemapapu uye squats ne dumbbells uye expander. Mukupedzisira iwe unozorovedza paMati yekuwedzera kudzidza yemhasuru dzemuviri wezasi.
Lower Fix inokodzera kune avo vanoda kusimbisa muviri wezasi uye kusimbisa mhasuru yezvidya nemagaro.
3. Kumusoro Kugadzirisa
Simba kudzidziswa kwemuviri wako wepamusoro: maoko, mapfudzi, chifuva, musana uye abs. Iwe uri kumirira akati wandei ekurovedza ane dumbbells kana chest chest expander yemhasuru toni. Chidzidzo icho chinoendawo mukusununguka danho: iro rakanyanya kusimbiswa riri pamutoro wemagetsi. Kurovedza hakugone kunzi kunetsa, kunowanikwa kune chero nhanho yekudzidzira. Inokurudzirwa kushandisa maviri maviri maviri emakomboni, anorema akakura uye madiki, zvinoenderana neicho chaicho chiitiko.
Chidzidzo ichi chine zvikamu zviviri. Muchikamu chimwe nechimwe iwe uchaita zviitwa zvishanu mumativi maviri Chikamu chekutanga remutoro wakaomesesa, iwe wakamirira puranga, Push-UPS, dhonza madhiraibhu padhuze, dumbbell bhenji yekumira yakamira. Chikamu chechipiri chaisanganisira kurovedza muviri, dumbbell bhenji kudhinda akarara pullover uye kusimudza zvidhoma pamberi pako.
Upper Fix yakakodzera kune avo vanoda kudzidza chaizvo maoko, mapendekete uye musana, unova mutoro mukuru. Kushanda pamhasuru dzemudumbu muchirongwa ichi zvakajairika.
4. Barre Makumbo
Bharna yekurovedza muviri wezasi ichakubatsira iwe kuwana yakatetepa refu mhasuru. Iwe unogona kuzviita pasina dumbbells uye hopping mukufamba zvishoma zvishoma. Asi gadzirira kushanda nesimba muKwindla zvakakugadzirira iwe bvunzo chaiyo. Iwe haugone chete kuita yakajairwa modification maitiro, asi wedzera mutoro muchimiro che "pulsing" mafambiro uye statics. Mushure mechikamu chimwe nechimwe chekurovedza muviri tsandanyama dzako dzinoputika nemoto.
Iwe uri kumirira, musimboti, kurovedza muviri kwakajairika: squats, mapapu, makumbo anosimudza kubva pakamira, anosimudza makumbo ake pamakumbo ese mana, nezvimwe zvakadaro, nekuda kwekushandurwa kwakaomarara kwemaekisesaizi iwe uchave unomira mutoro wakakomba pachikamu chezasi chemuviri.
Barre Legs ye 21 Day Fix yakakodzera kune avo vanoda kunatsiridza chimiro chehudyu nemagaro, asi zvakare kuti vabudirire akanaka uye mutete makumbo.
5. Flat Abs Kugadzirisa
Kurovedzwa kwekuvandudzwa kwekusimudzirwa kwemhasuru yemudumbu: yakatwasuka, yakatenderera uye oblique mhasuru Iwe unoteerera kune ese ari maviri epamusoro uye ezasi ezvekutsikirira zvakanyanya simbisa mhasuru munzvimbo ino yedambudziko. Muhafu yekutanga yechirongwa iwe wakamirira maLDL anoitwa kubva panzvimbo yakamira uye kubva panzvimbo yebhawa. Muchikamu chechipiri chechidzidzo urikuenda kunosimudza tsandanyama dzemudumbu, wakarara pamusoro pejira. Mukudzidzira kwaisanganisira chete kudzidziswa kwesimba pasina cardio, zvisinei, uyu mutoro unokwana kumisungo yepakati yakapiswa kubva padambudziko.
Chirongwa ichi chine zvikamu zvishanu zviitwa zviviri mune yega. Aya maekisesaizi maviri iwe aunoita kuita maviri kutenderera kweminiti imwe pane yega yega kurovedza muviri. Pakupera kwekirasi, pachave nechikamu chekuwedzera ne Ultra-yakaoma kurovedza muviri kusvika padumbu.
Flat Abs Fix yakakodzera kune avo vanoda kuona izvo zvinodiwa 6 pack dumbu. Nekudaro, kana iwe uchida abs, cardio Pro-Workout zvakare haifanire kukanganwika.
6. 10 Minute Gadziridza YeAbs
Iyi dzidziso ipfupi yakagadzirirwawo tsandanyama dzemudumbu. Yese maminetsi gumi ari paMat, iyo yakakurudzirwa maekisesaizi ichakubatsira iwe kusimbisa kumusoro uye kwezasi kwemuviri mhasuru. Chidzidzo ichi chine madenderedzwa maviri anodzokorora kwemaminitsi mashanu. Chaizvoizvo, kurovedza kwacho kuri standard crunchie ane akasiyana makumbo nzvimbo. Inopa mwenje uye yakagadziridzwa kugadziridzwa kwezviitwa, iwe unogona kusarudza yakakodzera sarudzo
10 Minute Gadziridza yeAbs yakakodzera kune avo vakagadzirira zuva rega rega mushure mekudzidzira kwakakura kuenderera mberi nekuvandudza mhasuru dzemudumbu kwemaminitsi makumi maviri.
7. Cardio Gadzirisa
Uku ndiko kuita maekisesaizi zvichienderana nemutoro wekuvhunduka kupisa mafuta uye kumhanyisa kwemetabolism. Mumakirasi ese iwe unozoshanda pane yakakwira kurova kwemoyo, uye chete mukupedzisira temp yakaderera zvishoma. Kune vanotanga kudzidziswa kwacho kunogona kunge kwakaomarara, asi kana iwe ukaita maekisesaizi mune yakapusa kesi, kusimudzira chirongwa chinenge chiri chevanhu vese.
Kurovedza Cardio Fix inosanganisira zvikamu zvina. Muchikamu chimwe nechimwe pachave nemitambo miviri inodzokororwa kaviri. Mushure mezvikamu zvina, iwe uchagamuchira maviri-maminetsi mapuranga. Chinhu chakanyanya kukosha kupona zvikamu zviviri zvekutanga, ipapo kumhanya kwekurovedza muviri inodonha zvishoma.
Cardio Fix yakakodzera kune avo vanoda kupisa mafuta, kumhanyisa metabolism uye kugadzirisa kutsungirira kwemoyo.
8. Plyo Gadzirisa
Plyo Fix ndeye plyometric nguva yekudzidziswa. Kumirira iwe kusvetuka kwakawanda uye kumhanya kwakanyanya. Kusiyana naCardio Fix, iyo yataurwa pamusoro, muchidzidzo ichi, iwe unenge uchinyanya kumira uye kutyora. Mushure mega yega 30-yechipiri kurovedza kwemasekondi makumi matatu zorora. Asi kurovedza muviri muPlyo Kugadzirisa zvakanyanya zvakanyanya. Iyi plyometric chirongwa haina kukodzera kune avo vane matambudziko nemabvi nemajoini.
Iyo yekudzidzira ine zvikamu zvitanhatu. Chikamu chimwe nechimwe chinosanganisira zviitwa zviviri zvinoitwa mumakumbo maviri. Nekuda kwekusvetuka kurovedza muviri Plyo Fix inopa mutoro unorema pazasi remuviri. Asi zvimwe kunze kweizvozvo, aya ma cardio maekisesaizi anotendera iwe kudzikisa vhoriyamu mumuviri wese.
Plyo Fix kubva ku21 Day Fix yakakodzera kune avo vanoda kupisa mafuta uye kugadzirisa chimiro chemakumbo nemagaro. Uye avo vasina kupesana nekukwikwidza kurovedza muviri.
9. Yese Muviri Cardio Gadzirisa
Basa reBosu remuviri wese rinoitirwa mukukwirisa aerobic kumhanya. Iwe unoshandisa dumbbells kusimudza moyo wako, kupisa mafuta uye kumhanyisa metabolism. MaCardio maekisesaizi akapindirwa nesimba rinozokubatsira kuti usango nyatso kurasikirwa uremu asiwo kusimbisa tsandanyama dzemuviri wese. Kudzidziswa inoshandisa simba zvakanyanya, saka kana iwe uchida kudzikisa mutoro, ita zvishoma kurovedza muviri.
Yakazara Muviri Cardio Fix ine zvikamu zvina. Chikamu chega chega chichava zviitwa zviviri zvinoitwa mumativi maviri. Chikamu chekupedzisira chinoenderera paMati: inopa kurovedza muviri kwemhasuru dzemudumbu. Panguva ino iwe unozogona kutora mweya mushure kupera simba cardio.
Workout Yese Muviri Cardio Fix yakakodzera kune avo vanoda kupisa mafuta mumuviri wese uye vanoshanda pane mhasuru toni. Ndichiri asingatyi macardio-mitoro.
10. Yoga Gadzirisa
Iyi inguva yesimba simba iyo yoga, chinangwa chayo chiri kusimbisa mhasuru dzako, kugadzirisa mwero, kubatana uye kutambanudza. Kudzidziswa ndiko kudzikama kupfuura zvese, zvisinei, kutandara hakufanirwe kumirira. Static mutoro unopa mutoro wakakura pane ese mhasuru mapoka. Nekudaro, chiitiko ichi chinonyanya kubatsira musana uye musana.
Basa rinosanganisira chinja chinja chinzvimbo, saka pamwe chidzidzo chekutanga hauna nguva yekuchinja kwemurairidzi. Nekudaro, iwe unozobatsirwa nesitopwatch pachiratidziro inoratidza nguva yeasana yega yega. Zvekurovedza muviri zvese zvaunoda iMat.
Yoga Fix kubva ku21 Day Fix ichakwidza kune avo vanoda kunatsiridza kutambanuka kwavo uye kubatana, pamwe neavo vanoshuvira kunyaradza tsandanyama mushure mekunyanyisa kurovedza muviri.
11. Pilates Gadzirisa
Kunyarara kudzidzira kwemapoka ese emhasuru emuviri wako. Iwe unenge wakasununguka uye wakakomberedzwa uchigadzirisa nzvimbo dzine dambudziko padumbu nemakumbo. Chidzidzo ichi chinonakidza pakuti chikamu chimwe nechimwe chezviitwa chakaitwa mune imwe nzvimbo: akarara nemusana, nedivi, nedumbu, mune chinzvimbo chebhawa. Kunyangwe pasina yekuwedzera hesheni iwe unozogona kushandisa yakanyanya huwandu hwetsandanyama.
Zvese zviitwa zvinopera kubva pamasekonzi makumi matatu kusvika paminiti. Mazhinji ekurovedza muviri haasi nyore, asi mushure mekurovedza muviri muviri unojairira kune mutoro usina kujairika, uye kutevera chirongwa ichi kunenge kuri kunakidza. Aya makirasi haakure kutsungirira, zvisinei ita kuti muviri wako ukwane.
Pilates Fix inokwezva kune avo vane hanya kwete chete nezve kurasikirwa uremu, asiwo nezve kunaka kwemafomu avo. Kurovedza muviri kunogona kuitwa kunyangwe mushure mekuremerwa mutoro.
Kana iwe wapedza zvese izvi zviitwa uye uchida mutoro wakakomba zvakanyanya, saka edza chirongwa 21 Zuva Gadzirisa Zvakanyanya. Autumn Calabrese inovimbisa iwe kunyange zvakanyanya kunetesa zvikamu.