Exercise chirongwa mushure mekusununguka chinofanira kuzadzisa zvinotevera zvinodiwa: be yakachengeteka, yakapfava uye inoshanda. Usamanikidze-kutakura - kusimba kwekudzidziswa kunofanira kuwedzera zvishoma nezvishoma. Isu tinokupa iwe yakashata yekudzidzira chirongwa mushure mekusvitswa kwemusha nevatungamiriri vanotungamira munyika.
Pamberi pekudzidziswa iva nechokwadi chekutaurirana nachiremba wako. Zvinoenderana neGeneral kurudziro yekutanga kudzidziswa mushure mekusununguka zvinogoneka kwete pamberi pemwedzi miviri. Nekudaro, yega yega kesi ndeyemunhu, saka zvakanakira kubvunza kune nyanzvi.
Pane zvinongedzo, iwe unozokwanisa kuenderera kurondedzero yakadzama yezvirongwa (zvinongedzo zvakavhurwa muhwindo idzva).
Exercise chirongwa mushure mekusununguka
1-2 mwedzi
Imwe yedzidzo inodhura kwazvo mushure mekusununguka ndeyeMhando nyowani naCindy Crawford. Ndokusaka zviri nani uye kutanga makirasi akasimba evanaamai vadiki. Chirongwa Cindy Crawford ine zvikamu zvitatu, izvo zvinofanirwa kupedzwa mukati memwedzi miviri. Dzidzisa 2-4 kanokwana pavhiki mumwedzi wekutanga uye ka5-5 kanokwana pavhiki mumwedzi wechipiri wemakirasi:
- 1-2 vhiki: chikamu 1
- 3-4 vhiki: chikamu 2
- Vhiki rechishanu: chikamu 5 + chikamu 1
- 6-7 vhiki: chikamu 3
- Vhiki rechishanu: chikamu 8 + chikamu 2
3-4 mwedzi
Mushure mekudzidzira naCindy Crawford, unogona kuenda pane zvimwe kurovedza kwakasimba uye kwakaomarara naTracy Anderson. Akaburitsa zvirongwa zviviri zvevanaamai vadiki: Kubata Pamuviri-1 uye Post Kubata-2. Kuti unyatsoita basa, zvirinani kuchinjisa pakati pezvivakwa zviviri, kunyanya mushure memwedzi miviri yekurovedza muviri, muviri wako unenge wagadzirira mutoro wakadai.
Tracy Anderson anopa kurovedza muviri kunoshanda, asi pakurasikirwa nehuremu iwe unoda kuisa muchirongwa chekudzidzisa mushure mekuzvarwa uye aerobic exercise. Tinokukurudzira kuti usarudze izvi zvinangwa famba mamaira naLeslie Sansone. Imba zvinyoro kufamba inokubatsira kupisa macalorie uye kuonda. Ungatanga sei Leslie Sansone kuverenga pano.
Saka, 3-4 mwedzi kudzidza maererano nechirongwa chinotevera:
- PN: Tracy Anderson - Post Pamuviri 1
- W: Kufamba naLeslie Sanson
- CP: Tracy Anderson - Post Kubata Pamuviri 2
- THU: yakavharwa
- FRI: Tracy Anderson - Post Pamuviri 1
- SAT: Kufamba naLeslie Sansone.
- Zuva: Tracy Anderson - Tumira Kubata 2
5 mwedzi
Mushure memwedzi mina yekudzidziswa iwe unenge wave kugadzirira kuenderera kune echinyakare kugwinya zvirongwa izvo zvinobatsira kuunza muviri wako muchimiro. Inokurudzirwa kusarudza yakaoma Jillian Michaels "Slim nhamba 4 mazuva". Kutenda nehunyanzvi hwekubatanidza simba uye maekisesaizi eerobic unogona kurasikirwa nehuremu uye nekuvandudza chimiro chako.
Kana iwo mutoro uchiratidzika kunge usina kukwana, edza kuwedzera kumwe kurovedzwa naJillian kuti uwane zvakatonyanya kukurumidza mhedzisiro: Kwese kushanda naJillian Michaels.
6-8 mwedzi
Chekupedzisira, tinokukurudzira kuti ugadzirise zvinoitika muchirongwa chekusimbisa muviri mushure mekusununguka, uine hutano "miviri yeRevolution." Ichi ndicho chimwe chezvakanyanya zvivakwa zvakakurumbira vane Jillian Michaels. Ndezvemwedzi mitatu uye panguva iyoyo unonyatsochinja muviri wako. Chirongwa ichi hachina nguva yekufinhwa kuti ugare uchivandudza kunetsa kwevhidhiyoroniketi inokutendera iwe kuti ugare uine chimiro chakanaka.
Iyi 8-mwedzi yekurovedza chirongwa mushure mekusununguka inokupa iwe mukana wekuunza miviri yavo muchimiro chakakwana. Nekudaro, zvakakosha kuti unzwisise kuti chirongwa ichi chinoratidza uye chakanyanya Advisory mune zvakasikwa. Unogona kuzvivandudza uri wega: kana uine mazano anonakidza, ndapota nyorera nezvazvo mune zvakataurwa kuchinyorwa.
Uyezve verenga: Wepamusoro gumi anozivikanwa YouTube chiteshi pane kusimba pamba muRussia.