Mukati
Kukwirira kwepamusoro, kutakura kwemhando yepamusoro uye kugona kunoshamisa zvese izvi zvinotsanangurwa chaizvo iyo yekudzidzira Bob Harper. Izvo zvinonetsa kukurudzira kune vanotanga mukusimba, asi kana iwe ukatanga kunyudza zvishoma nezvishoma muBob, zvinokwanisika nekukurumidza zvakanyanya kuti uwane chimiro chakanaka uye chakatetepa.
Chirongwa Bob Harper: pfupiso pfupiso
Tinokupa iwe ongororo yezvakakurumbira zvirongwa Bob Harper. Chimwe nechimwe chazvo takafukidza zvakadzama pane yedu saiti, saka nekudzvanya pane zvinongedzo zvaunogona kuverenga tsananguro yakadzama. Zvese zvinongedzo zvine tsananguro yakadzama yakavhurwa muhwindo idzva.
1. Yekutanga Kuonda Kupera kurasikirwa
Kana iwe wafunga kuita iyo yekurovedza muviri Bob Harper, tanga neyavatangi, Yekutanga Kwekurema Kupera Shanduko. Chidzidzo chacho hachigone kunzi chiri nyore, asi icho inogona kukugadzirira mune rakakomba mutoro. Iko kudzidziswa kunotora kwemaminetsi makumi mashanu nemashanu ekurovedza muviri iwe uchazoda dumbbells. Chikamu chikuru chevane mutoro, zvisinei, uye cardio kurovedza Bob chirongwa chakabatanidzwa. Iyo kosi inozadza iyo bhidhiyo videothreesome yemasuru emudumbu, ine inguva yemaminitsi gumi. Unogona kuzviita mushure mezvidzidzo zvikuru.
Verenga zvimwe pamusoro peKutanga Kwekurema Kurasikirwa Kuchinja…
2. Yese Muviri Shanduko Workout
Imwe yeanonyanya kufarirwa kurovedzwa Bob Harper's Yese Muviri Shanduko. Iyo purogiramu inorarama zvinoenderana nezita rayo, iwe unonyatso shandura muviri wako. Iyo yakaoma ine maviri ekurovedza muviri. Chidzidzo chikuru chinotora awa rimwe uye chiri a yakaoma kusanganiswa kweaerobic uye simba mutoro. Iye murairidzi anoshandisa kurovedza kwakanaka kweanonyanyisa macalorie kupisa nekuvandudza mafomu ako. Kana iwe usati wagadzirira kuyedza kwakadai, edza imwe yakapfava yemaminitsi gumi nemashanu yekudzidzira chikamu kubva kune ino yakaoma.
Verenga zvakawanda nezve Yese Muviri Shanduko Workout…
3. Yekupedzisira Cardio Muviri
Kumwe kudzidzisa kwehasha Bob Harper kwemuviri wese - uyu ndiye wekupedzisira Cardio Muviri. Chirongwa ichi chinosanganisira yakakurumidza nhevedzano yekurovedza kune ese matambudziko nzvimbo maoko, musana, dumbu, magaro nezvidya. Hapana chikamu chemuviri chisingazosara chisina hanya. Kurovedza kunotora 1 awa uye kunoitika mune ine simba vasikana mitambo yemitambo pamwe nekuwedzera kweiyo inomira mutoro. Zvakare Bob ane kushamisika: chirongwa ichi chinosanganisira yakasarudzika yemaminetsi gumi-videothreesome kune avo vanoda kuunza chimiro chakakwana chehudyu nemagaro.
Verenga zvimwe nezve Ultimate Cardio Muviri…
4. Zvakabvaruka Core
Kana iwe uchida kutaura zvechigarire kumativi nemafuta edumbu, saka edza chirongwa Izvo Zvakabvarurwa Core. Ichi chiitiko chakanakisa chekuvaka flat abs. Iwe uchashanda pazvikamu zviviri. Simba rekurovedza muviri richakubatsira iwe kusimbisa yako mhasuru yemudumbu uye cardio-mutoro - kupisa mafuta uye kuchenesa mativi. Chidzidzo chinotora maminetsi makumi mashanu uye chinoitika mukumhanya kwakanyanya. Kana iwe uchitsvaga chimwe chinhu chakawedzera compact, ipapo Bob akagadzira iyi kesi inguva pfupi yevekudhinda, iyo inosanganisirwa muchirongwa.
Verenga zvakawanda nezve Totally Yakabvarurwa Core…
5. Mitezo Yeganda
Iyo Skinny Mitemo - seti yemitambo kubva kuna Bob Harper, yakagadzirirwa kwemwedzi mitatu. Inosanganisira 3 makirasi eakasiyana maseru ehuremu: yemukati mhasuru, crunches, cardio, simba uye yoga. Mukana mukuru wekudzidzira ndewavo nguva pfupi: 10-30 maminetsi. Nekudaro, kunyangwe mune pfupi pfupi nguva iwe unozokwanisa kuendesa inopwanya kurova kune yakawandisa uremu - kudzidzisa kusimba kwakanyanya kwazvo. Iye zvino unogona kukanganwa nezve chikonzero chekushaya nguva yekugwinya. Ipfupi videothreesome kubva kuna Bob, haina basa.
Verenga zvakawanda nezve Iyo Skinny Rules…
6. Nhema Moto
Ichi chiumbiridzo chakasimba kwazvo, chakagadzirwa naBob Harper pamwe chete neDaily Burn, iyo inonyanya kugadzirisa nyaya yekushandira pamhepo pamba. Njiva Moto ndeimwe yemapurogiramu akaomesesa epamba pekusimba. Makirasi ekupedzisira maminetsi makumi matatu uye akavakirwa pasisitimu yeHIIT (yakakwira yakasimba nguva yekudzidzira). Chinhu chikuru chechirongwa ndechekuti iwo maekisesaizi anoitwa paaccount. Mushure meimwe neimwe yekurovedza muviri, iwe unozonyora huwandu hwekudzokorora uye nekudzokorora uye kurova ako marekodhi. Saka ndeipi nzira ichakubatsira iwe zvachose kuita Workout kwakapararira kusvika pakakwirira. Nhema Moto yakagadzirirwa vhiki masere.
Verenga zvakawanda nezve Nhema Moto…
Ndokumbira utarise kuti ese ekurovedza muviri Bob Harper anosanganisira kusimbisa masimba nema dumbbells. Kana usati wagadzirira mutoro unorema, tora huremu hushoma (1-1. 5 kg) uye zvishoma nezvishoma uwedzere sezvaunoda.
Nzvimbo yekufungidzira yezvirongwa zvakapihwa Bob Harper mukuomarara (kubva pazviri nyore kusvika zvakaoma):
- Mutangi Wekutanga Kurasikirwa Kwekuchinja
- Yakabvaruka Core
- Yese Muviri Shanduko Workout
- Yekupedzisira Cardio Muviri
- Iyo Ganda Rinotonga
- Nhema Moto
Onawo: kuongororwa kwezvese kwakakurumbira mashandiro aShaun T.