Mukati
Murairidzi ane mukurumbira wekuAmerican Mike Donavanik anozivikanwa nekuda kwake kwekushanda kwakanyanya kweHIIT nekuremerwa nemuviri wake kana nemakonzo. Isu tinokupa iwe mashanu anoshanda hafu-awa zvirongwa kubva kuna Mike, nekuda kwaizvozvo iwe uchakwanisa kupisa mafuta, mhanyisa metabolism uye simbisa muviri.
Iyo purogiramu yakatsanangurwa ichakubatsira iwe kukudziridza kuputika kwemhasuru simba uye kutsungirira kwemoyo, iyo zvakare ine mhedzisiro yakanaka kuGeneral muviri kusimba Vhidhiyo chidzidzo Mike Donavanik yekupedzisira 30-35 maminetsi. Imwe yacho inosanganisira kushanda nehuremu muviri wako wega usina michina, mamwe matatu ari kudzidziswa nema dumbbells. Mapurogiramu akakodzera chikamu chepamusoro-chepakati uye chemberi.
Muzvirongwa izvi iwe unozoita seyakaunganidzwa kurovedza muviri wese uye wakasarudzika kune akasarudzika mapoka emhasuru emuviri wepamusoro. Mike akakugadzirira iwe yakawanda squats, mapapu, mapuranga, kusundira-UPS, akasiyana eplyometric uye aerobic kurovedza muviri, pamwe neyakajairika maekisesaizi e triceps, biceps, musana nemapendekete. Muvhidhiyo iyi mune kudziya-kumusoro uye kudzosera kumashure, asi iwe unogona kuwedzera kutambanudza kwenguva refu mushure mekudzidzira kana zvichidikanwa.
Vhidhiyo yacho inogona kuwanikwa pane inoyerera webhusaiti Mike Donavanik: https://www.mikedfitness.com/
1. Brutal Strength Workout (simba rekudzidzisa)
Brutal Strength Workout ndiko kudzidziswa kwesimba kwemuviri wese. Mike anopa zano kuti ushandise maviri seti eanogumburisa: anorema uye epakati kana epakati uye akareruka zvichienderana nehunyanzvi hwako hwepanyama. Chirongwa ichi hachina nguva dzecardio, asi moyo wako unokwira nekuda kwekudzokorora nekukurumidza kwekurovedza muviri uine yakaderera nguva pakati pavo.
2. Hardcore Simba (simba rekudzidzisa)
Hardcore HIIT Simba - iri rimwe simba rekushandisa muviri wese, kuburikidza naro iwe unozokudziridza kuputika kwemhasuru simba uye kukurumidza metabolism yako. Chirongwa ichi chakafanana nemhando yemutoro paBrutal Strength Workout, asi kurovedza muviri kuchasiyana. Kunyangwe paine chokwadi chekuti hapana chaiwo maitiro e cardio kurovedza muviri, iwe unozogona kukwidza kupomba uye kupera kwekudzidzira kunonzwa kuneta mushure meeerobics.
3. HIIT Isingamise -Muviri Wekurema Blaster (yenguva yekudzidzira isina michina)
Muchirongwa ichi haudi dumbbell, iwe unozodzidzira nehuremu hwemuviri wake. Mike Donavanik akagadzirira iwe super-zvinoputika simba uye plyometric zviitwa, inoitika mune isingamire modhi. Kupomba kwepamusoro kuchachengetwa mukirasi yese. Mamwe mabhureki, kusundira-UPS, mapuranga uye akasiyana siyana ekurwiswa achakubatsira iwe kuti unyatso shanda pamapoka ese emhasuru-kunyangwe pasina madhiri.
4. Dumbbell HIIT Yakanyanyisa Kupisa Bootcamp (yekudzidzira nguva)
Iyi yekudzidzira nguva ine dumbbells inogona kuganhurwa muzvikamu zvitatu (kunze kwekudziya-uye kutonhorera-pasi): yakasimba simba chidimbu (maminetsi gumi), chikamu che cardio chisina hesera (maminetsi mashanu), chakasimba simba chikamu (maminetsi gumi). Sezvaunoziva, chikamu chakasimba chemagetsi chinosanganisira kurovedza muviri zvine zvirema zvemahara kwete chete zvekusimbisa mhasuru asiwo zvekutsva. Dzidzo yese inoitika mune yakasimba mamiriro, saka kurova kwemoyo wako hakuzodonhedze pazasi peaerobic zone mukirasi yese.
5. SweatFest Bodyweight HIIT (nguva yekudzidzira isina michina)
Iyo chaiyo tangi yekurovedza pamusoro Donavanik, ine simba rinoshanda uye plyometric kurovedza muviri wese. Iwe uchaita zviitwa zvese zviri zviviri mushe uye munzvimbo yakatwasuka, uchiteerera kumapoka etsandanyama ari kumusoro neepasi muviri. Mazhinji ezviitwa anoshingairira anoita epakati mhasuru. Plyometric kwete zvakanyanya, asi kurovedza muviri zvakakwana kushamisika, asi nekuda kwekuchinja kwese kwekurovedza muviri uye kushaya zororo zvakare kuri kupisa-mafuta.
Onawo zvinyorwa zvinotevera:
- TABATA Workout: gumi seti emitambo yekudzikisira uremu
- Wepamusoro makumi maviri akanakisa kurovedza muviri kwemaoko mashoma
- Kumhanya mangwanani: shandisa uye kugona uye nemitemo yekutanga
- Simba kudzidziswa kwevakadzi: chirongwa + kurovedza muviri
- Exercise bhasikoro: zvayakanakira nezvayakaipira, kugona kwekutsvedza
- Kurwiswa: nei tichida + makumi maviri sarudzo
- Zvese nezve crossfit: zvakanaka, njodzi, kurovedza muviri
- Maitiro ekudzikisa chiuno: matipi & maekisesaizi
- Wepamusoro gumi wakasimba HIIT kudzidziswa paChloe ting
Zvakare kukupa iwe super-bhonasi: yakagadzirira-yakagadzirwa yekudzidzira chirongwa naMike Donavanik kwemwedzi! Iyi purogiramu inosanganisira kudzidziswa paYouTube, iko pamusoro kurovedza uye kurovedza muviri, kwakatsanangurwa pakutanga. Mimwe yemavhidhiyo inongogara chete maminetsi gumi kusvika gumi, saka zvinokurudzirwa kuti udzokorore mu 10-20 mazera zvichienderana nekugona kwako.
- Zuva 1: 15 Min Yekuita Sexy Toni Arms Workout (dzokorora 1-3 nguva)
- Zuva 2: 20 Min Anokakavara Makumbo & Perky Garo Workout (dzokorora 1-2 nguva)
- Zuva 3: 10 Min HIIT Cardio Mafuta Kupisa Workout (dzokorora 1-3 nguva)
- Zuva 4: HIIT 30 Kushanda 1 + 2
- Zuva 5: Zorora
- Zuva 6: 10 Min Yekupedzisira Workout yekudzora Hips (dzokorora 1-3 nguva)
- Zuva 7: Maminitsi makumi matatu Hardcore Simba
- Zuva 8: 10 Min Kuuraya Kettlebell Workout (dzokorora 1-3 nguva)
- Zuva 9: 30 Min Bodyweight Workout kuburikidza #FBLiveCalorieBurn
- Zuva 10: Pisa Xtreme Abs & Core
- Zuva 11: Kubvarura Kushanda 2 + 3
- Zuva 12: Zorora
- Zuva 13: 10 Min Kuputika Muviri Wehuremu HIIT Sweat Fest (dzokorora 1-3 nguva)
- Zuva 14: Chisimba Simba Rokudzidzira
- Zuva 15: 10 Min Kudzosera Mafuta Workout (dzokorora 1-3 nguva)
- Zuva 16: 45 Min Ass, Maoko, Abs Workout
- Zuva 17: 10 Min Athletic Cardio Mafuta Kupisa Nhanho Bhenji (dzokorora 1-3 nguva)
- Zuva 18: Yakazara Muviri Mukati Kudzidziswa Workout 2
- Zuva 19: Zorora
- Zuva 20: Blast 10 Min Bodyweight HIIT Workout (dzokorora 1-3 nguva)
- Zuva 21: mazuva ese Asiri-Mira Bodyweight Blaster
- Zuva 22: 10 Min Yakazara Muviri Nhanho yeKusimba uye Kurasikirwa Kwemafuta (dzokorora 1-3 nguva)
- Zuva 23: 10 Min HIIT Metabolism Booster 90/60/30 # 1 (dzokorora 1-3 nguva)
- Zuva 24: 10 Min Abs & Core Workout Inobudirira Maekisesaizi (dzokorora 1-3 nguva)
- Zuva 25: Hutsinye Simba Rokudzidzira + HIIT Hardcore Simba
- Zuva 26: Zorora
- Zuva 27: 10 Min Garo uye Gumbo Kudzidzira kweGuru Huru (dzokorora 1-3 nguva)
- Zuva 28: Yakanyanya Burn Dumbbell HIIT Bootcamp
- Zuva 29: 20 Min HIIT Killer Jump Tambo Cardio Simba (dzokorora 1-2 nguva)
- Zuva 30: 10 Min Yakaomarara Abs Workout (dzokorora 1-3 nguva)
Pedzisa purogiramu kana kuita karenda yemakirasi zvakasununguka pane yako sarudzo. Inobudirira kupisa mafuta uye kwakanyanya kupisa Workout pamusoro tangi Donavanik ichakubatsira iwe mukurwira kuwandisa huremu nenzvimbo dzedambudziko.
Verenga zvakare nezve zvimwe zvirongwa Mike Donavanik muzvinyorwa zvedu:
- 11 HIIT yekudzidzira kuora uremu kubva kuna Mike Donavanik
- Kunyanyisa Kupisa Dambudziko: iyo kosi HIIT-inoshanda kubva kuna Mike Donavanik kwemavhiki maviri!
- Xtreme Burn 2 zvirongwa zvekupisa mafuta kubva kuna Mike Donavanik