Mukati
MunaNdira 2018, chimwe chezvirongwa zvinotarisirwa kubva kuBearbody: 80 Day Obsession. Yakaomeswa neAutumn Calabrese ichasanganisira akateedzana ekurovedza anozokubatsira iwe kwete kungo deredza uremu chete asi zvakare kugadzirisa kunyorera uye kunaka kwemuviri. Asi mukuwongorora kwanhasi tichataura nezvechimwe chirongwa chitsva Chishoma Chinofungidzirwa.
Saka, ndeipi pfungwa yekugadzira Iyo Diki Inofungidzirwa? Mwedzi mishoma yapfuura, Beachbody akazivisa yakaoma 80 Day Obsession, iyo yakabva yafadza vese vateveri vekudzidzira kumba. Vagadziri veiyi kosi vanovimbisa nzira yepamusoro-inoshanda yeshanduko inoshamisa yemuviri, kunyanya nzvimbo dzedambudziko senge dumbu, magaro nemakumbo.
Kuti ndikugadzirire iwe chirongwa chitsva uye upe zano rekuti anozotarisisa sei kuita uku, timu Autumn Calabrese yakagadzira ipfupi-mazuva mashanu-A Zvishoma Zvinofungidzirwa. Chichava chako chikamu chekugadzirira usati waita yekutanga kosi 80 Zuva Rekutarisa.
Onawo:
- Wepamusoro makumi maviri akanakisa evarume shangu dzekusimba
- Wepamusoro makumi maviri akanakisa emadzimai shangu dzekusimba
Nezve chirongwa A Chimbofungidzirwa
Chidiki Chakatariswa ipakeji yemazuva mashanu kubva kuAugumn Calabrese, iyo inogona kunzi sumo kana gadziriro usati waita super-chirongwa 80 Mazuva Ekucherechedza. Kudzidzira kweKudiki Kunofungidzirwa kwakabuda mwedzi miviri pamberi pekutanga kwechirongwa chitsva Beachbody: kuvonga kwavari muchawana pfungwa yezvakakumirirai mune yakazara kosi 2 Zuva Rekucherechedza.
Nenzira, ndapota cherekedza kuti kunyangwe kumba zviri nani kuita kugwinya mune yakasununguka mbatya dzemitambo neshangu dzakanaka. Kana iwe uchida kutenga zvemhando yepamusoro mbatya uye shangu pamutengo unodhura, shandisa yekushambadzira kodhi mabheribheri kuti uwane dhisikaundi uye uite chibvumirano chakanaka.
Musimboti wekudzidziswa A Little Obsessed?
Muchirongwa Chidiki Chinoonekwa chinosanganisira mashandiro mashanu emaminitsi makumi matatu. Iwo mapfupi munguva uye akareruka pane mutoro pane iko kuita Workout kweiyo 5 Zuva Rekutarisa (mune makirasi ayo anogara kwemaminetsi makumi mashanu neshanu uye inoda kuti iwe uve nesimba rakasimba). Kudzidzira kweKudiki Kunofungidzirwa kunovavarira kushanda munzvimbo dzine dambudziko nekusimbisa mhasuru dzemudumbu, zvidya nemagaro. Makirasi anoitwa pane inoenderera nhanho nekugara uchichinja maitiro, saka iwe zvakare uchapisa macalorie nemafuta.
Pakazara, iyo yakaoma inosanganisira inotevera vhidhiyo: kurovedza muviri wese, kurovedza matako, kurovedza makumbo, kurovedza muviri kwemuviri wese nekusimbisa musimboti uye cardio Workout nekusimbisa pamusoro. Inotarisirwa mutoro wesimba kusimbisa mhasuru, kuridza muviri uye kubvisa sagging uye cellulite. Makirasi anonyanya kukwezva kune avo vasingade zvakanyanya-kusimba kunetesa kurovedza muviri uye vanoda kugadzirisa nzvimbo dzedambudziko uye kusimbisa mhasuru nediki remwoyo kushushikana.
Inosanganisira kudzidzisa Kudiki Kunofungidzirwa
Imwe yema nuances ekudzidzira A Little Obsessed (pamwe ne80 Day Obsession) iri iyo yekuwedzera michina. Kwemakirasi muzvirongwa izvi zvakajairika dumbbells haigone, iwe uchafanirwa kutenga diki michina yekumba. Asi nditende, zvakakosha! Kubudikidza nekushandiswa kwemimwe michina, iwe unobva wagamuchira kuwana kune akasiyana akasiyana uye anoshanda ekurovedza muviri.
Zvishandiso Zvishoma Zvakatariswa:
1. Madhibheri (dumbbells). Sezvineiwo, kumhanyisa chirongwa Chidiki Chinoonekwa chinofanirwa kuve nemabhero ezviyero zvitatu zvakasiyana: akareruka, ari pakati, anorema (3 kusvika 10 kg - anotarisana nesimba rayo uye kugona). Iwe unowana iri diki diki reps, saka huremu hwezvimedu zvinotora zvinogona kutora zvakawanda. Chiedza dumbbells 1-2 kg, iwe uchave uine zvakakwana. Kuti uwane zvirinani, unogona kutenga dumbbells dzinodonha uye kugadzirisa uremu iwe pachako.
2. Fitness elastic band (tepi-mhete, expander, kuramba loop). Bhendi yekusimbisa muviri idiki yakasungwa bhendi iyo yakapfekwa pagumbo uye inopa kumwe kuramba kwehudyu nemagaro. Iyi michina yemafaro yakajairika yaunogona kutenga muchitoro chemitambo kana kuodha online. Mune pini iwe unogona kusunga rakasungwa bhendi kutenderedza makumbo kana kushandisa kunyange yakajairwa bhendi. Chirongwa ichi chinoshandisa tepi nhanho nhatu dzekudzivirira kune mamwe maitiro Autumn inoshandisa kunyangwe iwo mabhendi maviri panguva imwe chete.
3. Madisc to ondomoka (inotsvedza, inotsvedza discs, inotsvedza discs). Kana mune mamwe mazwi, iyo inotsvedza discs. Unogona kuvaraira kubva paInternet kana kuchinjisa chero chinhu kutsvedza nepasi. Inogona kuve mapepa emapepa, zvidimbu zvejira, tauro diki, masokisi, nezvimwewo "Kufambisa" zviitwa zvinopa mutoro mukuru pamhasuru dzemudumbu, makumbo uye magaro.
Chikamu chekudzidziswa Chidiki Chinoonekwa
Sezvatakacherekedza, muchirongwa A Little Obsessed yaisanganisira mishanu yekudzidzira zvikamu neinotora maminetsi makumi matatu. Mukirasi yega yega uye yaisanganisira kudziya-uye hitch. Chirongwa ichi chinosanganisira chirongwa chemakirasi kubva Muvhuro kusvika Chishanu, Mugovera kana Svondo iwe unogona kuita kutambanudzira muviri wese. Unogona kudzokorora iko kuita kwemavhiki 5-30 kuti uwane zvaunoda.
Zuva 1: muunganidzwa muviri Core. Simba kudzidziswa kwemuviri wese nekusimbisa pamisungo yepakati (kumashure uye mudumbu). Iwe unozoda dumbbells uye fitness bhandi.
Zuva rechipiri: Bhuoty. Simba kudzidziswa kweakasimba uye ane matako matako. Iwe unozoda dumbbells uye fitness bhandi.
Zuva 3: AAA (Maoko, Abs uye A @ $). Simba kudzidziswa kwenzvimbo dzese dzinonetsa, mune mamwe maekisesaizi emuviri wepamusoro, wezasi uye wekuhukura. Iwe unozoda dumbbells, bhendi yekusimba, uye discs slip.
Zuva 4: Cardio Core. Nguva yekuita cardio kurovedza nekusimbisa pamisungo yepakati. Iwe unoda mabhendi ehutano, uye discs slip.
Zuva 5: Makumbo. Simba rekurovedza kwemakumbo matete ane toni. Iwe unozoda dumbbells uye discs kuti utsvedze.
Chiziviso cheMazuva makumi masere Ekucherechedza:
Onawo muunganidzwa wedu wekudzidzisa vhidhiyo:
- Wepamusoro makumi mashanu makochi paYouTube: sarudzo yemhando yepamusoro yekurovedza muviri
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- FitnessBlender: matatu akagadzirira Workout
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