Mukati
Kana iwe uchitsvaga yakazara chirongwa chemwedzi ne mutoro unowanikwa uye kushanda kwakanyanya, wozoedza Chris Freytag ACE HIIT. Yakadzika nguva yekudzidziswa inovimbisa shanduko yemufananidzo wako mu1 mwedzi.
Tsananguro yechirongwa ACE HIIT Workout kubva kuna Chris Freytag
Chirongwa ichi chakaenda kumba HIIT musimboti: kuchinjanisa kwakapindana kwakapindana nekuzorora pfupi Chris Freytag anokupa iwe masekondi makumi maviri ebasa uye masekondi gumi zororo: iwo akateedzana nguva dzekumirira iwe muchirongwa chose. Maitiro aya anotibvumidza kupisa macalorie, kutaura muviri, kukurumidza metabolism, kuchengetedza mhasuru uye kuitisa rovedzo zvinobudirira. Chris Freitag, mudzidzisi akasimba ane ruzivo ane makore makumi maviri ane ruzivo, achakutungamira kuburikidza nehunhu hwezvidzidzo, kubatsira kudzikisa huremu uye kuchenesa nzvimbo dzine matambudziko.
Iyo yakaoma ACE HIIT inosanganisira ina HIIT-kudzidzira, maviri mapfupi toning mavhidhiyo uye yoga yakaoma:
- Wepamusoro Muviri HIIT (30 maminetsi): yemusoro muviri
- Muviri wezasi HIIT (30 maminetsi): yemuviri wezasi
- Core HIIT (30 maminetsi): yemisungo yepakati
- Yese Muviri HIIT (30 maminetsi): muviri wakazara
- Belly Blast (10 maminetsi): yemapepanhau
- Booty Blast (10 maminetsi): yemagaro
- Vinyasa Kuyerera Yoga (Maminitsi makumi maviri): Vinyasa yoga
Chirongwa Chris Freytag yakagadzirirwa kwemwedzi mumwe. Iwe unoteedzera yakagadzirira-yakagadzirwa kalendari yezviitiko, iyo inosanganisira zvikamu zvezuva nezuva zvemakumi maviri nemakumi mana maminetsi riine zuva rimwe kubva pavhiki. Zvekudzidzira iwe achada dumbbells, zvinodikanwa kuve nemaviri maviri ehuremu hwakasiyana, asi iwe unogona kuita zvakafanana. Kurema kwema dumbbells kuri nani kusarudza empirically, zvichienderana neruzivo rwako.
ACE HIIT haina kugadzirirwa yekupinda-chikamu kudzidziswa, kuita chirongwa chinodiwa chepakati nhanho uye yakakwira. Uku ndiko kushanda kweHIIT, asi kwakanyorovera uye kunokwanisika, saka ivo inokwana zvakasiyana siyana kubata. Maeerobic kurovedza akapindirwa nesimba, saka makirasi ari nani anoregererwa pane yakachena cardio Workout.
Izvo zvakanaka nezvakaipa zvechirongwa
zvayakanakira:
1. HIIT-Workout yakawana mukurumbira nekuda kwayo kunyatsoshanda uye mhedzisiro inokurumidza kunyangwe muzvikamu zvenguva pfupi. Zvakare verenga zvakawanda nezve ese mabhenefiti eakanyanya mapurogiramu epakati.
2. Chirongwa ichi hachibatanidzi kungosvetuka uye maekisesaizi, Chris Freytag anoshandura kurovedza muviri uye kusimba. Iwe uchabvisa mafuta ekuisa mari, tungamira mhasuru mutoni uye nekuvandudza kunaka kwemuviri.
3. Icho chirongwa chakaomarara ne akagadzirira kudzidzisa karenda, iyo yakapendwa mumazuva makumi matatu. Asi iwe unogona kuita kunze kwekuyedza iyo inonakidza vhidhiyo iwe.
4. Iyo yakaoma ine makirasi ezvimwe zvikamu zvemuviri (kumusoro, pasi, KOR): iwe unogona kutarisa pane chaicho chinetso nzvimbo uye unogona kudzidzisa muviri wese-muviri (Muviri Wese)
5. Mukosi ACE HIIT yaisanganisira 2 inobatsira pfupi kurovedza matako uye dumbu, pamwe neVinyasa yoga yekuzorora uye kupora mushure memitoro inorema. Izvi zvinokubatsira iwe kusiyanisa chirongwa.
6. Kuti uwane basa rakazara iwe unongoda dumbbells.
nezvayakaipira:
1. Chirongwa hachina kukodzera kune vanotanga uye avo vanorambidzwa mukuvhunduka.
2. Chris Freytag inoratidza chirongwa chegaizvo zvine zvinetswa (hapana yakapusa / yakaoma sarudzo dzekurovedza muviri, tarisiro iri pane iko kukanganisa kana uchiita maekisesaizi).
Chirongwa Chris Freytag ACE HIIT yakanaka kune avo vari kutsvaga a yemhando yekurovedza uremu munguva pfupi. Kana iwe uine chimiro chakanaka kune zvine mwero-zvakanyanya chirongwa, saka ACE HIIT iwe uchachifarira.
Verenga zvakare: kurasikirwa nemapaundi gumi mumwedzi mumwe nechirongwa chakazara chaChris Freytag.