chirongwa chitsva chakabatanidzwa kubva kuna Bob Harper, Nhema Moto

Edza imwe yazvino zvivakwa kune mutete mutumbi Mutema Moto naBob Harper. Mudzidzisi ane mukurumbira weHollywood akakugadzirira iwe a chirongwa chinopisa chaizvo! Buritsa maAsses ako kuenda kune max kwehafu yehafu yeawa chidzidzo uye upinde mune yakanakisa chimiro mumwedzi miviri yekudzidzira.

Tsananguro yeMoto Mutsvuku

Nhema Moto - seti nyowani yekukwirira-kwakasimba nguva yekudzidzira kubva kuna Bob Harper. Ichi chirongwa chemwedzi miviri chemuchinjiko chauchazodzidzisa nacho pahuwandu hwepamusoro. Bob anokupa iwe kwete kungodzokorora zviitwa, uchitevera kufamba pachiratidziri, sezvazviri, uye kushanda mazuva ese kusimudzira mashandiro avo. Iwe unorekodha mashandiro ako mushure mekubata kwese kwese, nekuti chikuru chinangwa chechirongwa ichi kukuita iwe kwehafu yeawa-makirasi. Uye nditende, Bob nebasa rekutarisana naro.

Pamusoro paBob Harper, mamwe makirasi eBlack Fire anotungamira jimunasiti uye mudzidzisi wemuviri Anna Garcia. Yese Workout yakazara izere Maminitsi makumi matatu, nekudziya-up uye hitch. Asi usafunge kuti izvi zvidiki zvakanyanya kuti mafuta apise. Iwe unonyatso shingairira ziya, uchiita zvakanyanya kurovedza muviri senge kurasikirwa uremu uye zviyereso. Kudzidziswa kwakadai kwesimba rekushandisa kunoenzaniswa nezvirongwa zvenguva yakazara. Bob anobata iyo yepamusoro neyepasi muviri kukwidza kupomba kwako uye kutanga kushanda iyo yemoyo system.

Iwe unowana yakakura nhamba yekugara-UPS, Push-UPS, mamwe maburpees uye akasiyana emagetsi emagetsi ane zvirema. Bob naAnna vanokukurudzira mukirasi yese. Kuita kurovedza muviri paakaundi ichakubatsira iwe kusundira muviri wake kune zvakanyanyisa uye kunyange kuwana zvimwe zvakavanzika zvakavanzika. Kushanda kunosanganisira basa nekukurumidza (huwandu hwakawanda hwekurovedza muviri panguva yakatarwa), uye huwandu (imwe huwandu hwekurovedza muviri munguva shoma). Iwe uchapisa mafuta, shanda pane mhasuru toni uye nekuvandudza chimiro chemuviri wako.

Makirasi eMoto Moto inovakwa pane inotevera nheyo. Bob anosarudza maekisesaizi mashoma auchange uchiita mudenderedzwa kana munzira dzinoverengeka. Kumwe kurovedza kunoitwa paaccount kwenguva yakati. Nechikamu chega chega chitsva chekudzidzisa iwe unozonatsiridza huwandu hwako hwezviratidzo "Hausi kuyedza kukwikwidzana neumwe munhu, urikuedza kukwikwidza neni. Iwe uchaona kuvandudzwa mukuita kwako, nekuti iwe unosimba uye wakagwinya, "Anotsanangura Bob Harper, musimboti wemakirasi.

Zvese zvekudzidzira NemaMoto Moto uye karenda yemakirasi

Iyo yakaoma Nhema Moto ine gumi nemaviri ekurovedza muviri, mana ayo anotungamira Anna Garcia, uye vamwe vese - Bob Harper. Chirongwa chinoshandisa kufamba kwakanyanya kusimbakusanganisira kudzidziswa kwesimba nezviyereso, plyometrics uye kunyange jimunasitikisi.

Chinhu chikuru cheBlack Fire kugadzirisa zvawakawana muchirongwa chose. Mune yega yega Workout inopa chirevo chakakosha chekuverenga mapoinzi, pauchazoteedzera mafambiro ako. Iwe unogona kuita pasina zvinyorwa zvemhedzisiro yavo, asi zvinodzora kushanda kwekudzidzira.

Kuti uite chirongwa iwe unozoda zvinotevera midziyo:

  • Mapara maviri ezvimedu
  • Bhokisi (unogona kutsiva nhanho-chikuva)
  • Mishonga mabhora (chiitiko chimwe chete)
  • Tsvimbo refu, unogona kushandisa iyo MOP (inoshandiswa chete mune imwe Workout, iwe unogona kuita pasina iyo)

Workout kubva kuna Bob Harper:

  • Bodyweight Tabata. Iwe uchawana maekisesaizi mana aine huremu hwake. Chiitwa chega chega chinoitwa maseti masere (kutenderera) kwemasekondi makumi maviri zvichiteverwa nemasekondi gumi ekuzorora. Pakati pekutanga chiitiko chitsva - zororo reminiti. Nyora iyo yakaderera zvibodzwa kubva kumativi ese ezviitwa zvega zvega, pfupisa manhamba mana uye nyora mhedzisiro. Inventory: bhokisi.
  • Kurema Tabata: zvakafanana nezviri muchirongwa chakapfuura iwe uchaita zviitwa zvina zvemaitiro masere kwehurefu hwemasekondi makumi maviri. Musiyano chete ndewekuti chirongwa ichi chinoitwa nema dumbbells. Mhedzisiro yakafanana neBodyweight Tabata pane mashoma mashoma emitambo yekutenderera pese pese. Zvishandiso: dumbbells.
  • Yakanaka 16: Uku kurovedza kune maviri maekisesaizi uye masere kutenderera pane yega chiitiko. Chinangwa chako ndechekutora gumi nematanhatu munguva yakapihwa kutenderera nguva. Kana iwe ukadaro, iwe unowana imwe poindi yeiyo kutenderera. Pakupera kwekurovedza muviri wedzera mapoinzi ako ese manhamba ekupedzisira. Huwandu hwese hwekutenderera i2, saka huwandu hwepamusoro hwaunogona kuwana hwakaenzanawo kusvika gumi nematanhatu. Muchiitiko ichi hakuna mabhureki, zvisinei, kana iwe ukatevera izvi zvinodzokororwa kusvika kumagumo enguva yakatarwa, unozokwanisa zorora. Zvishandiso: mishonga mipira.
  • OTM Air Force Chimiro: kuti uwane zvibodzwa mune ino yekurovedza muviri, unofanirwa kudzokorora gumi nembiri yechiitiko chakapihwa kweminiti imwe. Zviratidzo zvina chete zve12 kutenderera imwe neimwe, saka zvibodzwa zvinosvika makumi maviri. Iri basa rakaomeswa nenzira inotevera: pakutanga kweminiti yega usati waita kudzokorora gumi nembiri, unofanirwa kuita mabhureki kanokwana kana. Kana iwe ukapedzisa dzokororo dzese kupera kweminiti, unogona kuzorora. Zvishandiso: dumbbells, tsvimbo.
  • Dutu 15. Denderedzwa rega rega rine matatu akasiyana maekisesaizi. Iwe unowana 3 poindi pese pese paunoita nhamba yaunoda yekudzokorora yechiitiko chega chega mukutenderera. Iyo yepamusoro yako kumhanya, iyo yakawanda mikana iwe unofanirwa kuwana yakanyanya mapoinzi. Zvishandiso: imwe dumbbell.
  • Strategic Kutsungirira. Kana iwe ukatevera karenda yemakirasi, chichava chako chekutanga chidzidzo cheiyo yakaoma. Mune ino Workout iwe une matatu maround uye matatu maekisesaizi iwe aunozoita kwemaminetsi maviri. Iwe unofunga here kuti nhamba yako ye reps mune yega yega kutenderera (iwe unofanirwa kuve nemadhigirii mapfumbamwe), uise iwo uye uwane mamaki ekupedzisira. Inventory: bhokisi.
  • Nhanho nhatu: Muchirongwa ichi iwe unowana matatu maekisesaizi. Kutanga iwe uchaita kudzokorora kumwe kwekuita kwega kwega, ipapo maviri, uye matatu zvichingodaro kusvika kumagumo, kusvikira wapedza maminetsi gumi nemashanu. Ie pane yega yega denderedzwa inowedzera 3 kudzokorora kune yega chiitiko. Giredhi rako rekupedzisira ndiyo huwandu hwese hwekutenderera iwe hwaungaite mumaminetsi gumi nemashanu. Zvishandiso: imwe dumbbell.
  • Simba 10. Uku kurovedza kunosanganisira kutenderera kweana gumi ekurovedza muviri, makumi matatu masekondi yega yega kurovedza pasina mabhureki. Unenge uine zororo, kana iwe uchikwanisa kupedzisa kurovedza nguva isati yakwana. Chiitwa chega chega chinopihwa imwe nhamba yevanodzoka, kana iwe uine nguva yekuita huwandu hunodiwa kwemasekondi makumi matatu, wobva wanyora wega poindi imwe. Kana iko kurovedza kusingachinji, saka unofanirwa kumira masekondi makumi matatu kuti unyore a 4. Iyo yakanyanya kuwanda mapoinzi, iwe aunogona kuwana pachirongwa ichi - makumi mana (mana maround gumi ekurovedza muviri). Zvishandiso: dumbbells, bhokisi.

Workout kubva kuna Anna Garcia:

  • ABC 1. Kupfupisa ABC kudzidziswa: A - kugona, B - Balance, C - Core. Muchirongwa chezviitwa zvina. Chiitwa chega chega chinoitwa mumaseti mashanu (kutenderera) kwemasekondi makumi matatu nemasekondi gumi nemashanu ekuzorora. Pakati pekurovedza muviri pachave neminiti yekuzorora. Pamubato wega wega, verenga reps yakaderera mukutenderera. Pakupedzisira wedzera ese manhamba mana akaderera kuti uwane mamaki akazara. Zvishandiso: hazvidiwe.
  • ABC 2: Izvo chete chirongwa, izvozvi chete iwe unowana 5 kurovedza uye ivo vanonetsa kupfuura chikamu chekutanga. Nheyo yekumaka yakafanana, chete panguva ino paunowedzera nhamba shanu nematanho epasi pachiitwa chega chega. Inventory: bhokisi.
  • Gymnastics Simba 1. Pabasa iri, Anna anoshandisa chiitiko chake chemujimu. Ichi chirongwa chine maviri kutenderera kwe2 kurovedza, imwe neimwe inotora mineti imwe. Iwo maekisesaizi anonyanya simba, kusanganisira epakati mhasuru. Kugovera hakuzove. Zvishandiso: hazvidiwe.
  • Gymnastics Simba 2: iro iro kurovedza muviri rakangomirira iwe zvishanu kurovedza, asi zvakanyanya kuomarara mwero. Inventory: bhokisi.

Karenda YeMoto Moto yakarongedzwa munzira yekusundira muviri wako kusvika pakakwirira. Iwe uchadzidzira mazuva mashanu pasvondo mune hasha modhi, uye kaviri pavhiki - ita kutambanudza, iyo yoga uye kusimudzira kwekudzikamisa mhasuru.

Iyo yakaoma yakagadzirwa neBlack Fire naBob Harper pamwechete neDaily Burn, iyo specializiruetsya pane online kudzidziswa. Naizvozvo, chirongwa chekarenda chinopa iyo yoga uye kutambanudza kubva kuvarairidzi Mazuva ese Kupisa.

1. Makirasi ekuregererwa uye kufamba kwemajoini Cody nyaya (Cody Storey):

  • 15 Min Kufamba (15 maminetsi)
  • Kuzara Kufamba (30 maminetsi)

2.Yoga naBriony Smith (Briohny Smyth):

  • Yin Yoga (32 maminetsi)
  • Simba Kudzorera Yoga (22 maminetsi)

3.Kuekisesaizi nemushonga wakasarudzika wemuviri wese naLindsay Miller (Lindsey Miller)

  • Bvisa Muviri Wekumusoro (18 min)
  • Bvisa Muviri Wezasi (18 min)
  • Bvisa Muviri Wese (31 min)

Izvo zvakanaka nezvakaipa zveMoto Moto

zvayakanakira:

1. Chirongwa Bob Harper yakagadzirirwa kukurumidza kurasikirwa kwemafuta uye kuonda. Kudzidzisa HIIT ndiyo nzira kwayo kupinda muchimiro nekukurumidza uye nemazvo.

2. Mavhidhiyo eBlack Fire kwenguva pfupi. Iwe unenge uchinge uchinge uchinge uchinge uchinge uchingoita maminetsi makumi matatu pazuva (uine kudziya-sunga uye sunga), asi pakubudirira izvi zvingave zvakaenzana neiyo yakazara-awa chirongwa.

3. Kurovedza kwakareruka, saka unogona kutarisa pakumhanya, kwete maitiro akaomarara.

4. Chirongwa chinokukurudzira kuti uchengete zvirevo zvekudzokorora kuti mangani aungaite panguva yega yega. Iwe unozozvinetsa zuva nezuva kune rova rekodhi yako yapfuura.

5. Kutenda kuhurongwa hwekuverenga iwe unozoteedzera zviri nyore kufambira mberi kwako musimba uye kutsungirira ndeimwe kurudziro yekudzidza.

6. Iyo yakaoma ine gumi nemaviri ekurovedza muviri. Uchadaro kukudziridza simba rako, kutsungirira, simba, kuenzanisa, kudzikamisa mhasuru uye panguva imwechete nguva dzose kushanda pakuvaka zvakare kuburikidza neyoga uye kutambanudza.

7. Iyi ndiyo yakazara chirongwa kalendari yezvidzidzo zvakagadzirirwa kwemazuva makumi matanhatu.

nezvayakaipira:

1. Mitoro yakadai uye yakasimba uye inokodzera chete kune vanhu vane hutano.

2. Haasi munhu wese anofarira kudzidzira musambo wechipiyaniso-chakakodzera / TABATA, apo iyo kirasi yose inopihwa maekisesaizi mashoma anodzokororwa mumakumbo mashoma.

3. Iwe unozoda zvimwe zvekushandisa: mishonga mabhora uye Bhokiseni kana nhanho chikuva.

4. Iwe unofanirwa kuve wakabatikana kwazvo mumakirasi ekuteedzera uye kunyora mhedzisiro yako.

Nhema Moto - izvi zvakakwana kune avo vanoda kuita zvakanakisa zuva rega rega. Bob Harper anokukoka iwe kuzvipikisa uye fantastically kuvandudza mhedzisiro yako pamusoro pemwedzi miviri yekudzidziswa.

Onawo:

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