Mukati
Power Music Boka RX dzakateedzana zvirongwa zvemuviri zvakanyatsogadzirirwa yezvikwata zveboka mumajimu. Hunhu hwekudzidzisa zvikamu izvo zvinoitirwa pasi peyinozivikanwa mimhanzi yemazuva ano, ndivo vanodzidziswa varairidzi vane makore ehumhanyi ruzivo
Panguva ino kambani Power Music Group RX yakaburitswa 7 serial zvirongwa: Shanduko, RIP, Chimurenga, Simba Nhanho, Bhutsu, Hondo, Akisi. Quarterly kune zvitsva zvinoburitswa kune yega yeaya makirasi ehutano. Kusiyana nevazhinji kudzidzira pamba, vhidhiyo Power Music Boka RX rakagadzirirwa varairidzi uye kudzidziswa mune yekurovedza muviri.
Tinogona kutaura kuti aya mamwe mapurogiramu eanogadzirwa eLes mills. Power Music Boka RX shandisa iwo iwo musimboti kugadzira zvinyorwa zvitsvasaka yega yega nhepfenyuro inoitisa imwe nharaunda yekusimba. Kudzidzira kwakagadzirirwa dzimba dzemitambo, asi hapana zvipingamupinyi zvekuenda nazvo kumba. Iwe unozoita zvemhando yepamusoro kurovera kumimhanzi yazvino uye kugadzirisa muviri wako.
AXIS: Power Core yekushanda pamhasuru dzemuviri
Nhasi tichataura nezvechirongwa Akabatana: simba moyo. Kukupa iwe kusunungura aya maekisesaizi kuti ushande pane yepakati chikamu chemuviri: tsandanyama corset nedumbu. Uchapisa mafuta emuviri padumbu, simbisa mhasuru yemudumbu, shanda tsandanyama dzemukati, kugadzirisa mamiriro. Zvirongwa zvinopedza maminetsi makumi matatu.
Iwe unowana ine simba rakasimba uye remhando yepamusoro kudzidziswa kwakagadzirirwa wepakati nhanho mudzidzi. Zvichienderana nenyaya inoda kuverenga kwakasiyana kana kusatombodiwa zvachose. Rwiyo rumwe nerumwe runoenderana neboka rimwe rezviitwa. Ingori hafu yeawa vhidhiyo ichave nziyo shanu, zvichiteerana, muchirongwa zvikamu zvishanu. Mazita ezvikamu akafanana (Warm Up, Stabilize, Mobilize, Abs & Back, Rock Hard), asi iro runyorwa rwezviitwa mumagazini yega yega zvakasiyana.
AXIS: Vhoriyamu 2
Kuti uite chirongwa ichi iwe uchazoda dumbbell kana disc kubva padanda. Kurema kwaunogona kutora kubva pa2 kg uye pamusoro. Hwaro hwekushandisa kwesimbi anoshandura muviri (iyo inonzi "kutenderera kutarisisa") kugadzirisa musana kugadzikana, kusimbisa corset uye mhasuru yemudumbu.
Zvinoumba makirasi:
- Warm Up (inodziya inodziya)
- Dzikamisa (nhevedzano yemapapu akasiyana nekutenderera kwemuviri)
- Simbisa (kurovedza muviri mubhawa usinga svetuke, shanda ne dumbbell lunge)
- Abs & Kudzoka (kurovedza mu tambo yekuseri uye dumbu, Superman, Bhasikoro)
- Dombo rakaomarara (kurovedza muviri nedumbbell: mapapu, squats, kukombama kwemuviri, kumanikidza mapfudzi, pushup, mamwe mabhureki)
AXIS: Vhoriyamu 3
Kuti uite ichi chiitwa uchada tauro diki. Mune ino nyaya iwe uchashanda pane simba rehuku, huwandu hwesimba, kushanduka uye kuenzanisa. Sangana izvo zvinhu zveyoga. Basa ndiKristen Livingston - Musiki wechirongwa Axis.
Zvinoumba makirasi:
- Warm Up (inodziya inodziya)
- Dzikamisa (akateedzana maekisesaizi pachiyero munzvimbo yakatwasuka netauro mumaoko)
- Shingairira (mamwe mabhureki, imbwa yakadzika ine gumbo rakasimudzwa, mapurani ane simba, mabvi nemaoko munzvimbo yepuranga)
- Abs & Kudzoka (kurovedza muviri kumusana kweturu tsandanyama, Superman)
- Dombo rakaomarara (kusiyanisa mamwe mabhureki, kupumbururera kumusana ne podrujkami, plank)
AXIS: Vhoriyamu 5
Kuti uite chirongwa ichi iwe uchazoda vaviri vaviri vezvimedu. Kurema iwe unogona kutora 1 kg uye pamusoro. Kuburitswa uku kwakanangana nekuvandudza chiyero, kushanduka, uye kutenderera mabasa emuviri.
Zvinoumba makirasi:
- Warm Up (inodziya inodziya)
- Dzikamisa (zviyero zvakateedzana: patafura yekumira pane rugi uye kumira pasi nekumwe kusimudza kwemaoko nemakumbo)
- Simbisa (parutivi puranga uye puranga pamakona, shanda neye dumbbell lunge)
- Abs & Back (kurovedza kwemhasuru dzemudumbu, padivi rerutivi uye puranga pamaoko, Superman, gara-UPS wakarara kumusana)
- Dombo rakaomarara (mamwe mabhureki, achisimudza madhiri ekumusoro achiisa muchipfuva mupuranga, achifamba puranga, anoshandura muviri uine madhiri)
AXIS: Vhoriyamu 6
Kuti uite chirongwa ichi haudi kuzowedzerwa michina. Nyaya yacho yakanangana nekuvandudzwa kwesimba rakasimba remhasuru uye mafuta anopisa. Ichi chi imwe nyaya yakanyanya maererano neiyo cardio kurovedza muviri. Nenzira, anodzidzisa makirasi atoziva kwatiri Anna Garcia.
Zvinoumba makirasi:
- Warm Up (inodziya inodziya)
- Kudzikamisa (kwakanyanya kurovedza muviri kwakapindirana neakateedzana ereji chiyero)
- Simbisa (kumativi mapapu, akamhanya akamhanya, kukombama kwemuviri munzvimbo dzakasiyana)
- Abs & Kudzoka (mabvi nemaoko mupuranga, kufamba puranga kune rimwe divi bhiriji, Superman, anotenderera kumashure)
- Dombo rakaoma (yakatwasuka kumhanya, inodzosera kusundira-UPS, mamwe mabhureki, kurovedza muviri kwemhasuru dzemudumbu)
Zvese zvekudzidzisa zvinobatsira mukusimudzira kwetsandanyama dzemuviri, kubvisa mafuta padumbu, kusimbisa musana uye musana. Iyo akabatana ndeye yakabatanidzwa, inoshanda, yakazara shanda pane musimboti, iyo inofanirwa kunge iri muunganidzwa wemudzidzi wega wega.
Zvimwe zvirongwa Power Music Boka RX, verenga yedu inotevera chinyorwa!
Onawo: kubva kuCXWORX Les mills: Workout yeiyo crust.