Mukati
Wakaronga kunze chirongwa chekusimbisa muviri uchitsvaga nyore kurovedza muviri wese? Teerera kune yekurovedza Cindy Whitmarsh "Runako kwemaminetsi gumi", izvo zvinokubatsira iwe kuti uwane iyo yakatetepa uye ine toni nhamba.
Tsananguro yechirongwa "Runako kwemaminitsi gumi" naCindy Whitmarsh
"Runako kwemaminitsi gumi" - seti yemitambo kubva kuna Cindy Whitmarsh kune avo vari kutanga kuita kugwinya. Chirongwa chakagadzirirwa kushanda pamhasuru dzemaoko, dumbu, zvidya uye magaro. Iwe unosimbisa muviri wako, uchiita kuti uwedzere kuwedzera uye kurerukirwa. Iyo kosi ine mashanu ekudzidzisa zvikamu zveakasiyana madambudziko ematunhu, ane akareba maminetsi gumi. Zvese zviripo zvekurovedza muviri kuti zvive nyore, kunyangwe vanotanga. Chirongwa ichi chinofambisirwa nerondedzero yakadzama yemurairidzi ese nuances echiitiko.
Iyo kosi yekusimbisa ine inotevera vhidhiyooframerate:
- Kune kubwinya. Ndeupi wevasikana asingarote dhongi rakanaka uye rakasununguka? Pamwe chete naCindy Whitmarsh iwe uchaita zviitwa zvinoshanda zvehunhu. Hafu yechipiri yekudzidzira ichaitika paMat.
- Zvechiuno. Chidzidzo ichi chakavakirwa pamakwapa nemapapu, ayo anosanganisira kumberi nekumashure kwechidya nechikamu chemukati.
- Zvemaoko. Bvisa sagging pamaoko neyechinyakare maekisesaizi ebiceps, triceps nemapfudzi. Kune maekisesaizi iwe uchazoda dumbbells uye Mat. Iwe unogona kutanga ne dumbbells 0.5 kg, zvishoma nezvishoma ichiwedzera huremu.
- Zvekutsikirira. Murairidzi anogona kuzvirumbidza nepakeji nhanhatu, saka inguva yekutora muenzaniso wake uye nekuita maekisesaizi epepanhau. Iwe wakamirira puranga, gumbo rinosimudza uye rinosimudza mapendekete. Dumbu tsandanyama richaramba richishanda.
- Simba rinotambanuka. Ichi chidzidzo chakagadzirirwa kutambanudza kwakadzika kwetsandanyama uye nemuviri unoshanduka. Cindy anopawo yakanaka static kurovedza muviri yekuwedzera mhasuru toni.
Sezvauri kuona, chirongwa "Runako kwemaminitsi gumi" chinoshandisa mhasuru dzese mumuviri wako. Iwe unogona kuita kurovedza kamwe pazuva, uye iwe unogona kuita imba yese. Zvisinei, hazvina basa muzuva rekutanga kuzvipa mutoro unorema, zvirinani kuchinjika zvishoma nezvishoma kukirasi. Iwe zvakare unofanirwa kuve wakagadzirira kunzwa kurwadziwa kwemhasuru zuva rinotevera mushure mekuitwa kwechirongwa. Hapana chikonzero chekusiya, zvishoma nezvishoma muviri wako unozojairira iyo mitoro.
Kana usati wafunga pekutangira, tinokukurudzira kuti utarise iyo pfupiso kudzidziswa kwevatangi naJillian Michaels, kwauchazowanawo kosi yakakodzera yehutano.
Izvo zvakanaka nezvakaipa zvechirongwa
zvayakanakira:
1. Chirongwa "Runako kwemaminitsi gumi" chakanakira vatangi. Cindy Whitmarsh anopa kurovedza kwakachipa asi kunoshanda munzvimbo dzese dzinonetsa.
2. Workout ichakubatsira iwe kusimbisa mhasuru yemudumbu, sungisa magaro nezvidya, kuderedza maoko aneta. Pasina kutariswa hakuzovi nechimwe chikamu chemuviri.
3. Murairidzi ane zvakadzama uye anotsanangura zvese zvinoitwa nemaexercise, saka unenge usina kana nyaya kunyangwe usati wambove mune yekurovedza muviri. Kunze kwezvo, vhidhiyo yacho iri mumutauro wechiRussia.
4. Zvemakirasi haudi chero mimwe michina yekuwedzera kunze kwema dumbbells neMat.
5. Cindy Whitmarsh anopa zvekutanga kurovedza muviri wese, iyo iri paSiseko yezvirongwa zvakawanda zvehutano.
6. Videoframerate zviri nyore zvakaputsika pasi kwemaminitsi gumi. Iwe unogona kuita maekisesaizi pane rakaparadzaniswa dambudziko nzvimbo, iwe unogona kusanganisa akawanda makirasi, uye unogona kuita iyo yese kottage.
nezvayakaipira:
1. Rovedza muviri zvakanyanya yakakodzera vatangi uye avo vasina kumbobvira vashanda maitiro.
2. Kana iwe uchida kudzikira uremu uye kupisa mafuta, saka chirongwa ichi chinofanira kuve chakabatanidzwa pamwe neaerobic mutoro. Tinokukurudzira kuti utarise: yakanakisa cardio Workout yemunhu wese.
"Runako kwemaminitsi gumi" chirongwa chakanakira vatangi. Izvo zvinobatsira kushanda panzvimbo dzako dzine dambudziko, kusimbisa mhasuru uye kuumba muviri wakaonda. Ipfupi uye inoshanda kurovedza muviri ichava sarudzo yakanakisa kune avo vari kutanga kuita kugwinya.
Verenga zvakare: Yepamusoro yakanakisa yekudzidzira kwevanotanga kana kupi kwekutanga kuita kugwinya?