Mukati
Kutsvaga chirongwa chakazara chemuviri wese chinopa akasiyana siyana anoshanda mutoro, akakodzera kune akasiyana siyana kubata? Ipapo iwe unofanirwa zvirokwazvo kuyedza kuomarara kwekushanda 21 Zuva Rongedza kubva kuAkwindla Calabrese yekudzora uremu uye mhasuru toni.
21 Day Fix ndeimwe yeanonyanya kufarirwa zvirongwa Beachbody, iyo yaitengesa marekodhi manhamba. Izvi hazvishamise. Autumn Calabrese inopa 7 kudzidzira kwenzvimbo dzedambudziko, izvo zvinokubatsira iwe kuti ugadzire yakanaka yakanaka toni mumaminitsi makumi matatu pazuva.
Tsananguro yechirongwa 21 Zuva Gadzirisa
21 Day Fix chirongwa chakazara chinosanganisa akasiyana ekurovedza muviri kugadzira toni muviri. Iyo kosi inonakidza nyanzvi yehutano Autumn Calabrese, iyo inokutungamira iwe kuburikidza neyechitatu-vhiki kosi yenzvimbo dzese dzinonetsa. Iwe uchawana dzakasiyana siyana dzekudzidzisa: zvinoshanda uye simba, yoga uye Pilates, plyometrics uye aerobics. Iyo purogiramu ichakubatsira iwe kugadzira iyo yakatetepa chimiro, tsvarakadenga tsandanyama, inorova yakasununguka uye inogadzira inochinjika epurasitiki muviri.
Iyo purogiramu inogara kwemazuva makumi maviri nerimwe, kurovedzwa kunotora maminetsi makumi matatu, iwe unofanirwa kuita mune yatove chirongwa kudzidziswa. Kosi yekusimbisa muviri yaive isina kunyanyisa, asi yakagadzirirwa mwero wakasimba wepakati. Uye zvakare, mazhinji emaexercise anoratidzwa mune ese akaomarara uye neyakareruka vhezheni, saka iwe unozokwanisa kurongedza yavo yebasa. Ichi chirongwa chakanyatsogadzirwa, saka chichava chinonakidza kune chero munhu anoda kuvandudza chimiro chavo.
Complex 21 Day Fix ine makirasi anotevera:
- muunganidzwa muviri Cardio. Natsiridza metabolism yako uye upise mafuta nekunyanyisa kuita muviri wese. Inoshanda uye plyometric Exercises inosanganiswa neyekumhanya kwechidzidzo.
- Upper Fix. Iwe unogona kuwana echinyakare kurovedza ne dumbbells e triceps, biceps nemapfudzi. Uye pushups uye akasiyana crunches emudumbu mhasuru.
- Lower Kugadzirisa. Heano anofungidzirwa kurovedza ezvidya, magaro nemhuru. Mazhinji squats uye mapapu ekuvandudza mhasuru dzemuviri wepasi.
- Zvakasviba 30. Simba kudzidziswa kwenzvimbo dzese dzine dambudziko. Inoitwa ne dumbbells mune yakaderera kumhanya.
- Pilates. Uine maPilates iwe unosimbisa mhasuru dzemukati uye kugadzira chimiro chakanakisa chehudyu dzako nemagaro.
- Cardio. Cardio-kudzidzisa kusimbisa iyo moyo mhasuru, kuwedzera kusimba uye kupisa mafuta.
- Yoga. Natsiridza mwero, kushanduka uye simba uye batsira tsandanyama dzako kuzorora pamwe neyoga. Nenzira, zviri nyore kwazvo kuti asana yega yega muvhidhiyo isayine.
21 Day Fix: kuongororwa kwakadzama kwese kudzidziswa kwakaomarara
Kune maekisesaizi iwe uchazoda dumbbells uye jimu Mat. Kana iwe uine tubular expander, kumwe kurovedza muviri panzvimbo pezvimedu, unogona kuishandisa. Zvinoenderana neshejisheni inoda kudzidzisa zuva nezuva, asi kamwe chete pasvondo, yoga yakakumirira, izvo zvinobatsira kuti mhasuru dzako dzipore.
Kuti uderedze huremu mumazuva makumi maviri nerimwe, Autumn Calabrese inopa chirongwa chakakosha chekudyaizvo zvinokubatsira iwe kuzadzisa mhedzisiro munguva pfupi. Haufanire kuverenga macalorie kana kudya menyu akagadzirwa. Verenga zvakawanda nezvazvo mune yakasarudzika chinyorwa nezve system of pitaniia panguva yekuitwa kwe 21 Day Fix kubva Autumn Calabrese.
Iyo yekudya chirongwa kubva Autumn Calabrese
Izvo zvakanaka nezvakaipa zvechirongwa
zvayakanakira:
1. Maekisesaizi akaitwa mune inonyanya kushanda uye mafuta anopisa, saka unogona kuzadzikisa mibairo yakanaka mumazuva makumi maviri nerimwe.
2. Chirongwa chakakodzera kunyangwe kune vanhu vanoziva maitiro akajairwa kudzidziswa. Munguva yekirasi inoratidza kuratidzwa kuri nyore kwekurovedza muviri kune avo vasati vagadzirira mitoro yakaoma.
3. Kosi yekusimbisa muviri yakasiyana kwazvo: yoga, Pilates, plyometrics, maekisesaizi, kurovedza muviri nema dumbbells uye kuonda. Pakati pesvondo iwe mazuva ese wakamirira kudzidziswa kutsva, saka haizoshoreka.
4. Autumn Calabrese yakanaka ku Workout. Iye anogara achinyatso tsanangura hunyanzvi hwekurovedza muviri, kutaura nezve zvakanakira kurovedza muviri, uye anogara achikurudzira kushanda kweboka.
5. Makirasi anongotora maminetsi makumi matatu, hautombofaniri kupa yakawanda nguva pane kugwinya kwemusha.
6. Mushure memazuva makumi maviri nemasere Fix yakabuda yakaomesesa vhezheni - Gadzira Yakanyanyisa, iyo iwe yauchazokwanisa kuenderera uchidzidzira mukati imwe nzira yakasimba.
7. Kusiyana Fix Extreme muchirongwa ichi, iwe unozogona kuita pasina iye anowedzera. Iyo inongoshandiswa seimwe nzira kune dumbbells mune mamwe maekisesaizi.
nezvayakaipira:
1. Kwakawanda kusvetuka, plyometric zviitwa izvo isina kuchengetedzeka kune vanhu vane majoini anorwara.
2. Kana iwe uri wekutanga, tinokukurudzira kuti utange nemapurogiramu aripo Jillian Michaels kune vanotanga.
21 Day Fix yakakodzera kune avo vari kutsvaga inoshanda asi kwete yekupedzisira-yakaoma kudzidziswa, iyo kuda nemunhu ane average average. Kutanga kuchinjisa muviri wako izvozvi nehurongwa hwakazara kubva Autumn Calabrese.
Verenga zvakare: Wepamusoro 30 zvirongwa zvevatangi: kupi kwekutanga kudzidzisa kumba.