Mukati
Kana iwe uchida kusimbisa uye kugadzirisa chimiro chemuviri wako pasina kunetsa kushanda, wozoedza iyo Total Body Workout kubva kune akakurumbira murairidzi uye ballerina Mary Helen Bowers. Iyo seti yekurovedza kwenzvimbo dzese dzine dambudziko ichakubatsira iwe kuwana yakareba, tsvarakadenga tsandanyama uye nemuviri wakanaka.
Tsananguro yechirongwa Yese Muviri Workout
Mary Helen Bowers akagadzirira kudzidziswa kuti uvandudze chimiro chako pasina kusvetuka uye zvakajairika kurovedza zvine huremu. Iko kusarudzika kweiyi ballet chidzidzo - mnohopoliarnosti kurovedza muviri, izvo zvinowedzera mutoro pane zvakanyanya kunetsa nzvimbo dzemuviri wako. Zvinenge zvese rovedzo inoitika paMati pakumhanya zvishoma, asi kunetseka kwemhasuru iwe kwaunonzwa kunyangwe kushanda kwakarovedzwa. Iyo yakaoma inoshanda zvakanyanya kune avo vanoda kunatsiridza chimiro chavo chemuviri uye vanofarira kurovedza muviri munzira yePilates.
chirongwa Yese Muviri Workout inogona kukamurwa muzvikamu zvinoverengeka:
- Exercises for magaro uye kumashure kwehudyu (13 maminetsi).
- Exercises yemudumbu mhasuru (6 maminetsi).
- Kudzidzira kwemahudyu emukati (6 maminetsi)
- Kudzidzira kwechidya chekunze (maminitsi gumi)
- Kudzidzira kwemaoko, mapfudzi uye chifuva (maminetsi gumi)
- Ballet squats (3 maminetsi)
Kazhinji, iko kudzidziswa kunotora kwemaminetsi makumi mashanu. Muvhidhiyo zvinogona kutaridzika kuti chidzidzo chiri nyore kwazvo uye chakakodzera chete kune vanotanga. Asi hazvisi. Nekuda kwa mnohopoliarnosti uye kwakaomesa kugadziriswa kwezviitwa shanda mhasuru dzinonzwikwa sekondi yega yega. Chirongwa ichi chinotyisa, asi kana iwe uchida basa rakatariswa pamuviri wavo, chichava chako kufarira.
Kune zvidzidzo naMary Helen Bowers iwe haizodi mimwe michina, kunze kweMat. Kunyangwe chidimbu chetsandanyama chemaoko chinopfuura pasina zvimabhero. Zvizhinji zvekurovedza muviri iwe unotoziva, asi nekuda kwe ballet nzira Marie Helen akaita tsika yakada kuita senge.
Zvirongwa zvakaita seTotal Body Workout zvinofanirwa kuve zvakasanganiswa neeerobic kudzidziswa. Unogona kutarisa yakaderera inokanganisa cardio yakaoma kubva kuTracey mallet. Izvi zvinokubatsira iwe kwete chete kushanda pamhasuru, asi kupisa mafuta munzvimbo dzine dambudziko.
Izvo zvakanaka nezvakaipa zvechirongwa
zvayakanakira:
1.Purogiramu Yese Muviri Workout inobatsira kusimbisa nzvimbo dzese dzine dambudziko: dumbu, maoko, magaro, mukati nekunze chidya.
2. Iwe uchashanda mukugadzirwa kwetsandanyama refu iyo inonyanya kukwezva kune avo vanoda kuve nehutete hwemuviri vasina kutaurwa kurerukirwa.
3. Kuburikidza nekudzokorora kwakawanda, iwe uchanzwa kushushikana kwemasuru etsitsi, uye iwe uchazadzisa izvi pasina zviyero uye zvinopesana.
4. Kuita maekisesaizi ndiko isina-kukanganisa uye isiri-inoshungurudza. Kana uine matambudziko nemabvi ako uye iwe uchitsvaga chirongwa chakachengeteka, Yese Muviri Workout inoenderana newe zvakakwana.
5. Mumhanzi wekare, mhepo yakanaka uye nezwi rakapfava Marie Helen anokukurudzira kuti uite basa rine zvibereko pamuviri wake.
6. Chirongwa chakakamurwa kuita zvikamu, saka unogona kusarudza zvikamu zvaunonyanya kuda.
nezvayakaipira:
1. Haisi kudzidziswa kweBosu, saka kana chinangwa chako chiri chekudzikisa uremu, sanganisa chiitiko cheaerobic nemutoro.
2. Chirongwa ingaite kunge isinganetsi nekuda kwekudzokorora kufamba.
Kana iwe uchitsvaga iko kwakadzikama kurovedza munzira yePilates yekuvandudza kunaka kwemuviri, saka edza chirongwa Marie Helen Bowers. Iwe haungogadzirise chimiro chako chete asi uchawana nyasha dzekufamba kubva kune inozivikanwa-nyika ballerina.
Onawo: Ballet Workout - chirongwa chemuviri chevatangi, vepakati uye vemberi nhanho.