Mukati
Unoda kupisa mafuta uye simbisa muviri pasina kuvhunduka? Wobva waedza yakajairika Bernie Workout kubva kuna Suzanne Bowen. Makirasi ake achakubatsira zvinyoro kushanda munzvimbo dzine dambudziko uye kubvisa uremu hwakawandisa.
Tsanangudzo yechirongwa BarreAmped Boot Camp
Suzanne Bowen akabatsira mazana evatengi pasi rese mukurasikirwa nehuremu, kupisa mafuta uye kuwana mafomu makuru. Iyo yakaderera maitiro barnie kudzidziswa inodiwa nevakawanda nekuda kwayo kuwanikwa, kuchengeteka uye kushanda zvakanaka. Makirasi eBarreAmped anodzidziswa mune anopfuura makumi mashanu masitudiyo ekusimba pasirese, uye varairidzi vane certification kuti vadzidzise chirongwa ichi kune vanopfuura mazana matatu pasi rese. Workout Suzanne yakavakirwa pazvinhu zveyoga, Pilates, ballet uye kutamba uye yakanangana nekuumbwa kweakatetepa ane nyasha chimiro pasina nzvimbo dzine dambudziko.
Wepamusoro wakanakisa ballet Workout yemuviri wakanaka uye wakanaka
BarreAmped Boot Camp inguva yekudzidzira yakaderera maitiro ane cardio segment. Iwe hauzongoshanda mamhasuru kuburikidza ne ballet maekisesaizi, asi kupisa macalorie ne aerobic intervals. Purogiramu inotora maminitsi makumi manomwe. Suzanne Bowen achakutungamira kuburikidza nezvinonetsa asi zvinogoneka zvikamu zvinokubatsira kushandura muviri wako:
- Warm kumusoro: Kudziya (3 maminitsi). Gara uchitanga chidzidzo nekudziya-up, kunyangwe iwe uchida kugadzira 1-2 chikamu chekuwedzera.
- ruoko Shandisa: nokuda kwemaoko (11 maminitsi). Shanda tsandanyama dzemaoko, mapendekete, musana nechipfuva. Pachikamu ichi iwe uchada dumbbells, zviri nani kutora uremu hudiki: 1-1,5 kg.
- Basa reChidya: tsoka (15 maminitsi). Iwe wakamirira plie-squats uye mapapu emakumbo matete akanaka.
- chigaro Shandisa: zvemusana, matako nemakumbo (14 maminitsi). Shanda kuburikidza nenzvimbo dzine dambudziko nemakick anoshanda uye pulsating movements.
- moyo: kumusana uye mudumbu (18 maminitsi). Chidzidzo chakadzama chemhasuru dzepakati: mapuranga, crunches uye zambuko.
- Stretch: kutambanudza (10 maminitsi). Kutambanudzwa kwakapfava kwemuviri wese.
Iwe unogona kusarudza zvikamu zvega, uye unogona kuita iyo yese Workout yakazara. Zvisinei, nguva dzose tanga chidzidzo nekudziya-up, kunyange kana ukaronga kuita maminitsi 15-20. Pamwe chete naSuzanne Bowen zviitwa zvinoratidzwa nevasikana vaviri: imwe inoratidza sarudzo iri nyore, imwe yepamusoro. Mudzidzisi anoyambira kuti unofanira kuteerera muviri wako uye kusiyanisa kuoma kwemaekisesaizi zvichienderana nekugona kwako.
Kune makirasi iwe auchazoda chigaro, Mat uye mapundu ezvimedu yechikamu chiripo. Kana iwe uri wekutanga, saka edza kutanga chikamu chekutanga cheBarreAmped chirongwa. Inomhanya nekumhanya zvishoma, pasina nguva yecardio, saka unozogona kudzokorora mafambiro ese, kunyangwe iwe usina ruzivo rwakawanda mukudzidziswa kweballet.
Izvo zvakanaka nezvakaipa zvechirongwa
zvayakanakira:
1. BarreAmped ndiyo yakakwana seti zvenyama dzakapfava dzemuviri wese pasina kukanganisa kwakanyanya. Ita maekisesaizi kubva ku ballet, Pilates, yoga uye kutamba uye nhanho nhanho gadzira yakanaka mutete muviri
2. Suzanne anowedzera kune cardio-intervals, saka unogona kupisa makorikori nemafuta mukirasi yose.
3. Kudzidzira kwakakamurwa zviri nyore kuita zvikamu. Unogona kuita vhidhiyo yese (70 maminitsi) kana kusarudza zvikamu zvipfupi zvega.
4. MuBoot Camp inosarudzwa zviitwa zvinobatsira kukunda nzvimbo dzakasindimara dzine dambudziko: matako, dumbu, kunze nemukati chidya.
5. Kwemakirasi iwe unongoda chigaro, Mat uye dumbbells.
6. Iyo purogiramu yakaderera maitiro pasina kusvetuka uye plyometric mitoro. Kuita unenge usina shangu.
7. Inokodzera mazinga ese kubva pakutanga kusvika kumberi.
nezvayakaipira:
1. Pasinei nokuti purogiramu yakaderera inokanganisa kune squats yakawanda uye mapapu, saka vanhu vane mabvi anonetseka hazvina kukodzera.
2. Kana iwe uchida kuderedza uremu, hazvigoneki kuti ballet workout nokukurumidza zvinokutungamirira kune chinangwa.
Suzanne Bowen achakubatsira kupisa mafuta, kusimbisa nzvimbo dzine dambudziko uye kubvisa cellulite. Chirongwa BarreAmped Boot Camp zvinobudirira zvichavandudza muviri wako pasina uremu uye mitoro yekuvhunduka. Zvezvirongwa zvakakurumbira zvekudzikira kumuviri mutete tarisa zvakare kuBallet Workout neLeah Chirwere.