Unoda kutsvaga chirongwa chinokubatsira iwe kuvandudza muviri wako mumavhiki matanhatu? Wobva waedza seti nyowani yekukwirira-kwakasimba, kunetsa kwekushanda nhabvu Workout kubva kune nyanzvi yehutano Andy Speer.
Chirongwa chePurogiramu Anarchy Workout
Andy Speer anokunda weTop Trainer, inoitiswa neMen's Health magazine. Chazvino uno, akagadzira seti ye "Anarchy", iyo inosanganisa zvitatu zvezvinhu zvakakosha zvehutano: cardio, simba uye kutsungirira. Chii chandingataure nezvechirongwa ichi? Andy akakugadzirira iri nyore uye yakatwasuka kurovedza muviri, mhando aerobic uye simba mutoro, inokwanisa sarudzo yekurovedza muviri. Aya maexercise epamberi achakubatsira iwe kuti uparadze mafuta uye ugadzire toni zororo remuviri.
Iyo yakaoma Anarchy Workout yakagadzirirwa kwemavhiki matanhatu kwevhiki nhatu pachikamu chimwe nechimwe. Inoumbwa ne6 yakakosha yekurovedza (yekadhiyo, simba uye kutsungirira) nematanho maviri ekutambudzika. Vanopedzisira 30 kwemaminitsi. Zvakare Andy aisanganisira maviri mapfupi ekudzidzira kwemaminitsi makumi matatu yeiyo abs uye kutambanudza, iyo yakagadzirirwa zvikamu zviviri.
- Danho 1: Cardio
- Phase 1: Simba
- Phase 1: Kutsungirira
- Danho 2: Cardio
- Phase 2: Simba
- Phase 2: Kutsungirira
- Mhirizhonga Abs
- Kuyerera Mahara
Zvekudzidzisa Simba uye Kutsungirira (Chikamu chechipiri) iwe unozoda peya ezvimumvuri, kune mamwe ese makirasi, zvimwe zvekushandisa hazvidiwe. Kurema dumbbells kunhonga zvinoenderana nekugona kwavo (kubva pa 2-3 kg kana kupfuura zvichienderana nezinga rako rekugadzirira, kune varume vari pakati pe5 kg). Iwe unogona kushandisa akati wandei emhando dzemakomba ezviyero zvakasiyana, asi iyo "Anarchy" inoshandisa rimwe vaviri. Mune Simba 1 mumwe wevatori vechikamu anoratidza zvese zviitwa achishandisa dumbbell imwe. Mukutsungirira (Phase 2) inoratidza kurovedza pamwe neimwe dumbbell isina dumbbell zvachose.
Purogiramu inotora mavhiki matanhatu, iwe uchabata pane yakapusa purogiramu. 3 nguva muvhiki ita yakakosha yemaminetsi makumi matatu-ekurovedza muviri, 30 nguva pasvondo - gumi nemashanu yekurovedza muviri, 2 nguva pasvondo - zuva rekuzorora. Sezvauri kuona, iyo kendendari kirasi yakaoma kunzi vakapfuma. Pachikamu chimwe nechimwe mavhiki matatu, chikamu chechipiri chemutoro wakanyanya kukunda wekutanga.
Iyo nhanho yekuoma kunzwisisa yakaoma "Anarchy" inokodzera vanhu vepakati nhanho uye pamusoro. Zvirongwa hazvigone kunzi zvinonetesa zvakanyanya, zvinowirirana simba, aerobic uye unoshanda mutoro. Chinangwa chechirongwa ichi hachisi chekungopisa akanyanya macalorie mumaminitsi makumi matatu, asi zvakare kugadzirisa simba rako uye kutungamira kune mhasuru toni.
Vaka muviri wemhasuru nechirongwa chakabatana chemagetsi, Rarama Kukundikana
Zvakanakira chirongwa ichi:
- Icho chirongwa chakazara chinobudirira chinovimbisa kupisa mafuta uye kutaura muviri nekurasikirwa kwehuwandu, asi pasina kurasikirwa nemhasuru.
- Iwe uchashanda pane ese makuru maficha nzvimbo: cardio, simba, kutsungirira. Workout yakakamurwa kuti ugone kuwedzera mutoro wakanakira iwe.
- Zvirongwa zvinopedzisira 15-30 maminitsi. Chii chingave chiri nyore kune vanhu vakabatikana?
- Chirongwa chakapfava kwazvo: uchave uchiita mazuva mashanu pasvondo, ayo anovimba zvakanyanya nevhidhiyo mazuva matatu chete.
- Makirasi akaenzana zvakaenzana, iwo akakodzera akasanganiswa aerobic uye chinoshanda chinzvimbo. Hapana rakawandisa basa. kurovedza kuri nyore kusvika uye kunonzwisisika.
- Kwemakirasi iwe unongoda chete ma dumbbells uye hapana chimwe chinhu. Uye dumbbells anongodiwa chete kune imwechete vhidhiyo.
- Yakakwira yakasimba nguva yekudzidziswa kubva kuna Andy Speer ichakubatsira iwe kupisa macalorie, kumhanyisa metabolism uye kuwedzera kutsungirira.
- Iyo yakaoma inosanganisira zvikamu zviviri zvekutambudzika izvo zvinokubatsira iwe kufambira mberi nekuvandudza mhedzisiro yako.
pakati kudzikira kwechirongwa hazvina kukodzera kutaura nezveakakura akasiyana siyana ekurovedza muviri, sezvazvinowanzoitika mune aya mavhiki-makosi makosi (chete matanhatu makuru ekurovedza uye maviri mapfupi ekuwedzera). Chirongwa chakakodzera chete kune vanhu vasina matambudziko ehutano uye kutsungirira kwakaringana kudzidzira kwemaminitsi makumi matatu mu cardio modhi.
Andy Speer anokutungamira kuburikidza neyakaomarara Workout yakaoma yeAnarchy, iyo yaunogamuchira mhedzisiro huru uye mhando yepamusoro yemuviri. Tanga kushanda pamuviri wako izvozvi!
Onawo: ACE HIIT: chirongwa chakazara chakasimba kubva kuna Chris Freytag.