Rasa mapaundi gumi mumwedzi mumwe chete nemudzidzisi ane mukurumbira, Exercise TV! Chris Freytag anopa chirongwa chakazara chemwedzi mumwe, iyo yauchazokwanisa kupisa mafuta, shandura bani uye uwane chimiro chakakwana munguva pfupi.

Kubata naChris Freytag, iwe uchabvisa mamwe mapaundi uye wosimbisa muviri mumwedzi chete wekudzidzira.

Zvekushanda pamba tinokurudzira kuona chinyorwa chinotevera:

  • Maitiro ekusarudza akasimba Mat: ese marudzi uye mitengo
  • Iwo epamusoro makumi mashanu akanyanya kurovedza emabhuru ane toni
  • Wepamusoro gumi nemashanu TABATA vhidhiyo inoshanda kubva kuna Monica Kolakowski
  • Ungasarudza sei kumhanya neshangu: bhuku rakazara
  • Rutivi rwenzvimbo yedumbu uye chiuno + gumi sarudzo
  • Ungabvisa sei divi: makumi maviri emitemo mikuru + makumi maviri ekurovedza muviri
  • FitnessBlender: matatu akagadzirira Workout
  • Kugwinya-chingamu - giya rakanyanya-rinobatsira revasikana

Tsananguro yechirongwa 10 Pound Kuderera

10 Pound Kudzikisira - kwakaomarara kwekurovedza muviri kwauchazokwanisa kubvisa iwo ekupedzisira asingadiwe mapaundi gumi. Chris Freytag anoshandisa muchirongwa chake inzira inopupurirwa yekudzidzira nguva. Iyo nzira yakavimbiswa yekudzora huremu uye nekumhanyisa metabolism. Iyo yakaoma 10 Pound Slimdown yakanyorovera pane mutoro uye yakakodzera kunyangwe kune vanhu vane nhanho yekutanga.

Iyo yakaoma inosanganisira mishanu yekurovedza, iine inguva yemaminetsi makumi maviri neshanu:

  • Yese Muviri Blast (yakazara muviri)
  • Wepamusoro Muviri (wepamusoro muviri)
  • Core (dumbu uye KOR)
  • Muviri wezasi (wezasi muviri)
  • yoga

Mukushanda kwese (kunze kweyoga) iwe unozodaro imwe cardio uye simba rekushandisaizvo hazvisi kuzosiya nzvimbo dzako dzedambudziko kwete mukana. Sezvaunoziva, iyo yekupedzisira 3-5 kg ​​muviri unopa nekunetseka kukuru, saka kudzidziswa kwepakati ndiyo nzira yakanakisa yekuchinja bani. Unosimbisa muviri wako, simbisa mhasuru uye udzikise vhoriyamu nekupisa mafuta.

Kwemakirasi iwe unozoda peya yeanogumburisa 1.5-2 kg uye iyo Mat. 10 Pound Slimdown yakasarudzika inoshanda uye, inonyanya kukosha, inowanikwa kune akasiyana siyana anoshanda kubva padanho rekupinda uye pamusoro. Uye vateveri vane ruzivo rwekudzidzira kumba vanogona kutora kurovedza kwakasiyana kune iro rinowedzera mutoro

10 Pound Slimdown Yakanyanya: chikamu chechipiri

Mushure mebudiriro ye 10 Pound Kuderera Chris Freytag afunga kuburitsa kuenderera kwechirongwa, asi nekunetseka kwakanyanya. Inosanganisira zvekare kurovedzwa kwenzvimbo dzakasiyana dzematambudziko, chete kureba kwevhidhiyo kunowedzerwa mukati ka2 nguva! Makirasi anoitirwa pane chirevo chenguva dzedenderedzwa mitoro, maunenge uchichinjana masimba emitambo nema dumbbells uye cardio kurovedza muviri kusimudza kupomba. Iko kusanganisa kuchakubatsira iwe kupisa mafuta uye kusimbisa tsandanyama dzemuviri wese.

10 Pound Slimdown Yakanyanya kukodzera kune yepakati nhanho asi kana iwe ukatora dumbbells huremu hwakawanda uye hwemberi unowana izvi zvakaoma zvinonakidza kwazvo. Mhando dzakasiyana dzekurovedza muviri dzinongokubatsira iwe kupa nguva kuboka rega rega remhasuru, asiwo kuita kuti kirasi ive yakasimba uye inoshanda. Kune makirasi zvinodikanwa kuve nekaviri mapara eanonyunyuta ehuremu hwakasiyana. Pamusoro pemabhero ekunyepedzera iwe unodawo chigaro.

Mune yakaoma 10 Pound Slimdown Yakanyanya inosanganisirwa 6 yakakosha kurovedza muviri kwemaminitsi makumi mana, uye 2 mavhidhiyo ebhonasi ari maminetsi gumi uye 10 vhidhiyo yekudzoreredza mhasuru kupora mushure mekurovedza muviri:

  • Muviri Wese (muviri wese)
  • Wepamusoro Muviri (wepamusoro muviri)
  • Muviri wezasi (wezasi muviri)
  • Core (yeiyo garo)
  • Cardio Kickboxing (cardio based kickboxing)
  • yoga
  • Maminitsi gumi Abs (yemhasuru yemudumbu)
  • Maminitsi gumi Buns (butt)

Zvakanakira chirongwa ichi

  1. Chris Freytag anoshandisa zvinoshamisa nzira inoshanda: iwe unozochinja pakati pesimba uye cardio-maekisesaizi. Kupindirana kwekushanda kunobatsira iwe kupisa makori akawanda, kumhanyisa metabolism uye kutanga mafuta kupisa maitiro.
  2. Iwe uchashanda pane ese matambudziko nzvimbo: maoko, dumbu, makumbo, magaro. Kunze kwekusimbiswa kwemhasuru kubva pakudzidziswa kwesimba ne dumbbells, iwe unopisa mafuta kuburikidza neaerobic kurovedza muviri.
  3. Edza chirongwa ichi kana wakambotadza kumira mumhedzisiro. 10 Pound Slimdown iwe unofambisa bani uye kubvisa iwo ekupedzisira, akaomesa mapaundi.
  4. Ichi chakazara chirongwa, icho chaisanganisira akati wandei akasiyana kurovedzwa kwemuviri wese. Yakagadzirirwa kwemwedzi mumwe chete, iwe uchagadzirisa kalendari iripo.
  5. 10 Pound Kuderera yakakodzera kune avo vari kungotanga kurovedza muviri. Takura chirongwa ichi chinowanikwa nyore kune vanotanga.
  6. 10 Pound Kuderera Kwakanyanya sarudzo huru yekuenderera mberi nezvidzidzo mushure mechikamu chekutanga, uye zvakare yakazvimirira uye yepamusoro kwazvo pasuru yemudzidzi ane ruzivo.
  7. Haufanire kunge uri chirongwa chepamwedzi, iwe unogona kutora kurovedza kamwe chete kune idzo nzvimbo dzine dambudziko dzinokunetsa kupfuura vamwe.

Onawo:

  • Exercises yevanotanga pamba + chirongwa

  • TABATA Workout: iro gwara rakazara + chirongwa chekuekisesaiza

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