Mukati
80 Mazuva Ekucherechedza iri hachizi - nyowani nyowani-inoshanda yekurovedza muviri kubva Autumn Calabrese uye nekambani Beachbody. Chirongwa ichi chinobatsira kushandura muviri wako zvachose mumazuva makumi masere: dhonza uye utenderedze magaro kuti uwedzere chimiro chemakumbo ako, simbisa abs yako, ita dumbu rakapetana, pisa mafuta, uye bvisa nzvimbo dzine chinetso.
Makore mazhinji ecoaching ruzivo Autumn Calabres yakavimbiswa kukutungamira iwe kune yakasimba uye ine hutano muviri. Yake yekurovedza 21 Zuva Rongedza uye Gadzirisa Zvakanyanya ichiri kutungamira kumusoro kweanonyanya kufarirwa zvirongwa zveBearbody.
Purogiramu yekutarisa Zuva reZuva makumi masere
Chirongwa 80 Zuva Rekucherechedza rakanyanya kugadzirirwa kune avo vanoda kwete kungo deredza uremu uye kunyatso kuvandudza muviri wako uye kuwana yakanaka toni chimiro. Iyo yakaoma inosanganisira kutarisisa kumatambudziko makuru nzvimbo: dumbu, magaro, makumbo. Izvi zvinokutendera kuti ushande pamhasuru dzese dzemuviri wako uye kupisa mafuta emuviri. Autumn Calabrese yakagadzira inoshanda nhanho-nhanho nzira yekuvaka yakakomberedza buti uye dumbu rakapetana panguva imwechete nekupisa mafuta, kudzikisa chiuno nemakumbo.
Zvichava zvakanyanya? Hongu, iyo 80 Day Workout Obsession haina kuitirwa vatangi. Kutanga, makirasi acho akareba - avhareji yemaminetsi makumi mana nemashanu kusvika maminetsi makumi matanhatu. Chechipiri, Autumn inopa yakanyanya kurovedza muviri, inosanganisira simba, rinoshanda, rakabatanidzwa uye plyometric. Chikamu chehurongwa: Zvepakati-Yakafambiswa (wepakati-epamberi). Mumwe wevasikana anoratidza akachinjwa (kurerutswa) vhezheni yechiitwa, saka unogona kugara uchigadzirisa chirongwa ichi kugona kwavo.
Unoda kuve nechokwadi chekuti wagadzirira kudzidzira Mazuva makumi masere? Edza chirongwa Ichi Chidiki Chinoonekwa kubva kuKwindla Calabrese, iyo inosanganisira zvishanu nyore kurovedza uye iri danho rekugadzirira yeiyo Mazuva makumi masere. Iwe unogona kuramba uri pachirongwa Chidiki Chakatariswa kwemavhiki e80-3, zvishoma nezvishoma uchiwedzera danho rako rekusimba kwemuviri. Asi kana iwe uchangotanga kudzidzisa kumba, zvakanakisa kusarudza yakaoma 4 Mazuva Gadzirisa kubva Autumn Calabrese. Iyi ndeimwe yemapurogiramu anozivikanwa pamba, ayo akakodzera kune vanotanga.
Kuti ienderane nechirongwa 80 Mazuva Ekucherechedza?
- kune avo vanoda kukwidzwa toni, yakasimba uye yekununura muviri isina matambudziko nzvimbo
- avo vanoda kutarisa kuti vashande padumbu nemagaro
- kune avo vari kutsvaga chirongwa chakazara chemuviri wese kumba
- avo vanoda kwete chete kupisa mafuta asiwo kuvandudza mhasuru toni, kuita kuti muviri uve nani uye uwedzere kusimba
- avo vane ruzivo rwekudzidzisa uye vachitsvaga chirongwa chitsva chakabatanidzwa
Ehezve, mukufamba kwekudzikira uremu zvakanyanya kukanganiswa nehutano. Nekudaro, mazhinji makochi mukudzidzira kuti ingangoita nzira chete yekuchengetedza chimiro uye uremu iri kugara uchirovedza muviri. Paunenge uchirovedza muviri, iwe unopisa macalorie, unokonzeresa metabolic maitiro ayo anoita kuti muviri ushandise simba pane kurichengeta mumatumbu semafuta epasi. Kuwedzera pakurasikirwa nehuremu hwese kurovedza muviri kunoderedza njodzi yekuvandudza chirwere chemwoyo uye chirwere cheshuga.
Mazuva makumi masere ekubatira Kucherechedzwa: zvishandiso uye chikafu
Ndezvipi zvishandiso zvinodiwa kuti 80 Zuva Rekutarisa?
Yekudzidzisa chirongwa 80 Zuva Rekutarisa, iwe unozoda zvimwe zvekushandisa:
1. Zviyereso: chiedza, zviri pakati nepakati, zvinorema
Iwe unozoda dumbbells yehuremu huremu, wepakati uremu uye huremu huremu. Kana iwe uine huremu hushoma hwehuremu (hwakareruka uye huremu), saka izvozvowo zvinokwana, asi zvinodikamwa kuve neyakagadzika yemakomba. Kana isu tichizopinda muchirongwa, mazuva ese makumi masere, iwe unozonzwa kuramba uchifambira mberi, uye pamwe iwe unozoda dumbbells huremu hwakareba. Sarudza dumbbell uremu zvinoenderana nedanho rako rekudzidziswa. Iwe unofanirwa kunzwa mutoro panguva yega yega yekurovedza muviri, asi haifanire kutambura hunyanzvi. Autumn inoshandisa huremu kubva pamapaundi mashanu kusvika pamapaundi makumi mana (80 kusvika 5 kg). Unogona kutenga dumbbells inowoneka, kuti ukwanise kusiyanisa huremu.
2. Kuramba zvishwe
Iwe unozoda bhendi yekusimbisa muviri, zvinodikanwa kuti uve neseti yemabhandi matatu ayo anosiyana padanho rekuomarara. Uchaita maekisesaizi, wakapfeka tepi muchiuno chake, tsoka, makumbo, kana mawoko. Zano: kana uchishandisa zvisungo zvakasununguka zviri nyore kutamba mubhurugwa refu, kwete zvikabudura. Izvi zvinobatsira kuchengetedza iye anowedzera uye kudzivirira kukwiza kubva patepi.
3. Simba reMasiraidhi
Iwe zvakare uchada gliding disks (inotsvedza mavhiri). Iyi nyore hesheni yakakwana yekusimbisa tsandanyama dzemuviri wese uye nekuwedzera kurova kwemoyo. Iwe unotsvedza pauriri uchishandisa yako wega huremu hwekupokana. Iva nechokwadi, tsandanyama dzako dzichapisa. Panzvimbo pekutsvedza disks, unogona kushandisa zvidimbu zvemucheka, masokisi, mapepa mapepa, matauro madiki uye zvimwe zvakagadziridzwa zvinhu.
4. Mat
Sezvo zvinogara zvichikurudzirwa kuve nehugi kana Mat pasi, kana iwe uri pane yakaoma nzvimbo. Izvi ndezvokusarudza, zvinoenderana nemamiriro epamba uye nyaradzo.
Nzira yekusarudza iyo yoga Mat uye kugwinya
5. Furo Roller
Massage (furo) chinotenderera ndicho chishandiso chakanakisa chekudzoreredza kushanduka uye kufamba, asi zvakare kuzorodza mhasuru mushure mekudzidzira Kurudzira zvikuru kuti vawane kana iwe uine hanya nezve hutano hwemuviri wako. Iwe unozoishandisa chete muSvondo yekudzidzira Roll & Kuburitswa, saka chishandiso chemuviri chinosarudzika. NeSvondo iwe unogona kuve nezuva rekuzorora kana kutora imwe vhidhiyo ine banner pane yako kuravira.
Bhurawuza michina yemafitness yekudzidzira
Uye zvakadiniko nechikafu?
Autumn Calabrese ndiye anovandudza yenzvimbo yakasarudzika yesimba yakazove yakakurumbira mukurumbira nevanofarira kugwinya. Takataura zvimwe nezvazvo pakutanga chikafu Chirongwa midziyo 21 Zuva Gadzirisa. Pakutanga iyi nzira ingaite senge yakaoma zvikuru uye inokanganisa, asi sechiitiko chevakawanda vanobatanidzwa, chaizvo zvinoita kuti hupenyu huve nyore. Iwe haufanire kunyatso kuyera, kurekodha uye kurongedza macalorie, mapuroteni, carbs nemafuta - ingo yera midziyo yezvikafu uye menyu yako yagadzirira.
Saka, verenga yako yekudyiwa yezuva nezuva yekoriori zvinoenderana nenzira yakarongwa mumushandisi Starter Nhungamiro. Zvakajairika zvinosiyana pachikamu chekutanga uye chechipiri uye chechitatu chikamu. Mumwedzi wekutanga 80 Day Obsession, iwe unozoda mashoma macalorie kupfuura mumwedzi wechipiri newechitatu. Iwo manyorerwo aripo maverengero anoenderana nehuremu hwako mumapaundi uye kwete mumakirogiramu. Kutanga, ingo tarisa iyo chiyero chechipimo mumapaundi: wedzera huremu hwako muna 2,20462. Semuenzaniso: 65 kg * 2,20462 = 143,3 lbs. Saka pachikamu chekutanga cheyakajairwa yako chichava 1426 kcal (143,3 * 11 + 600-750) yechikamu chechipiri nechechitatu: 1626 kcal (143,3 * 11 + 600-550).
Kana kuverenga kwako kukabuda kuti kudya kwezuva nezuva kwemacalorie kuri pasi pe1200 kcal, iwe uchiri kuomerera ne1200 macalorie. Chokwadi chakakosha chekuti iwe haizodi kuverenga macalorie muzvikafuiwe unozotungamirwa pane huwandu hwemidziyo. Pahwaro hwemakoriori ayo iwe unosarudza chaiyo chirongwa chekudya A, B, C, D, E kana F. iyo Chirongwa inofungidzira Chiyero che1,200 kusvika 1,500 macalorie, kuronga F ndiko kwakajairwa kubva 2500 kusvika 2800 kcal (zorora pakati) . Uye timu Beachbody yakawedzera kugadzira chirongwa chekudya chemidziyo.
Ndokumbira utarise kuti Autumn Calabrese inopa yakaomarara yakaoma koriori kushomeka. Zvakanaka funga kana iwe wagadzirira kuteedzera kwakatemwa kwakadai mukudya kuti uwane mhinduro nekukurumidza? Unogona kurasikirwa nehuremu usina matanho akasimba akadaro, asi kana uine chakaringana kukurudzira - unogona kuedza.
Iwe unogona kuverenga yako kalori mvumo neiyo yechinyakare nzira kana kuvimba nekikoruta kubva kuBlackbody. Unogona kuverenga macalorie iwe pachako kana kushandisa midziyo. Chikurukuru, kudzora simba. Rangarira, pakurema kurasikirwa hakuzove kwakakwana chete kutamba mitambo. Iwe unofanirwa kutevera kukanganiswa kwekoriori kuti muviri utange kushandisa mafuta akachengetedzwa. Verenga zvakawanda nezve izvi apa: Mibvunzo nemhinduro pakuverenga macalorie.
80 Mazuva Ekucherechedza: kudzidziswa kwekuumbwa
Chirongwa 80 Zuva Rekutarisisa rinosanganisira akateedzana emitambo yekudzidzira kwemaminitsi makumi matatu-30, ayo auchange uchiita mazuva matanhatu pavhiki kwemavhiki gumi nematatu. Svondo - zuva rekuzorora kana chidzidzo chipfupi pane zororo uye kutambanudza. Iyo yakaoma inosanganisira zvikamu zvitatu, mavhiki mana chikamu chimwe nechimwe.
Chikamu chimwe nechimwe chinosanganisira 6 dzakasiyana kurovedzwa (kunyangwe mamwe mavhidhiyo achizochinja huwandu hweseti uye reps kubva pasvondo kusvika pasvondo, asi kusarudzwa kwemitambo mukati memwedzi kwakafanana). Nechikamu chimwe nechimwe chechidzidzo chakanyanya kuomarara, iwe ucharamba uchinatsiridza chimiro chako, pamwe nekukudziridza kutsungirira uye simba. Vhiki rapfuura - Peak Svondo inosanganisira musanganiswa wekudzidzira kubva kumativi ese matatu.
Muchikamu chega chega iwe wakamirira yako inotevera kurovedza muviri:
1. Yese Muviri Core (Maminitsi makumi matanhatu). Ita maekisesaizi kune mhasuru dzekumusoro nedzakadzika zvikamu zvemuviri. Inosanganisira kusangana kwakaomarara kwemaekisesaizi kuita kuti ese mapoka emhasuru, uye kupisa macalorie.
2. Nhubu (Maminitsi makumi matanhatu). Chiitwa chinosanganisira mutoro wakasarudzika pamhasuru dzemagaro kuti ugadzire matako akatenderera.
3. Core Cardio (30-45 maminitsi). Mune ino Workout iwe wakamirira kuchinjanisa makadhi eioio ane yakakwira uye yakadzika simba kune yakanyanya mafuta kupisa.
4. AAA: Maoko, Abs, A # $ (50-60 maminitsi). Kudzidziswa kunosanganisira basa rakabvumidzwa pane ese matambudziko nzvimbo (kumusoro, dumbu, pasi) uchishandisa dumbbells, bhendi uye kutsvedza.
5. Makumbo (45 maminetsi). Muchidzidzo ichi, iwe unotarisa mukugadzira kukodzera uye kuzorora kwemhasuru dzemakumbo uyezve kubvisa chikamu chiri pasi chemuviri.
6. Cardio Kuyerera (30-45 maminitsi). Iyi inodzikamisa nguva yekudzidzira yekuvandudza kutsungirira, kupisa mafuta uye toning mhasuru pasina kushandisa kweimwe michina.
Zvakare chirongwa ichi chinosanganisira 2 bhonasi yekudzidzira yekuzorora uye kutwasuka, izvo zvinogona kuitwa neSvondo kana chero rimwe zuva muchirongwa chose:
- Roll & Regedzera (maminetsi makumi maviri)
- Tambanudza & Regedza (15 maminetsi)
Autumn Calabrese inokurudzira kuti iwe ushandise chiratidzo cheTracker Sheet kuti iwe unounza huremu dumbbells uye yekudzivirira ribhoni pachiitiko chega chega.
Ongororo pane yekurovedza muviri Mazuva makumi masere ekucherechedza kubva kune vatinyoresa
Wakagadzirira here kushanda zvine simba kuti uite makumbo matete, dumbu rakapetana, uye matako akasununguka uye toni? Edza chirongwa ichi 80 Day Obsession uye utore shanduko inoshamisa muviri 3 mwedzi yakasimba chirongwa chekudzidzisa. Kana iwe wagadzirira kuenda "mazuva makumi masere ekufungisisa", saka zorora uine chokwadi, mhedzisiro yacho inokufadza.
Onawo: TABATA-Workout - gumi akagadzirira-akaitwa maekisesaizi ekurema uremu.