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BeFit Mune makumi matatu Ekunyanyisa Kushanda kwakaomarara kwekudzidziswa kwakapindirana kwenguva nemakomboni akagadzirwa kuderedza uremu uye nekuvandudza kunaka kwemuviri. Iyo purogiramu yakasununguka zvachose uye inowanikwa pachena paYouTube.
Tsananguro yehurongwa BeFit Mune 30 Extreme Workout
Chirongwa ichi chakagadzirwa neakasimba portal kunyanya BeFit kunatsiridza chimiro chako nekuvandudza kunaka kwemuviri. Iyo yakaoma inosanganisira yakasimba yekudzidziswa yenguva iyo inotarisa pane kukura kwe simba, agility uye kutsungirira. Iwe uchapisa mafuta, simbisa mhasuru uye nekutaurisa muviri uine yemahara makumi maviri maminetsi ekurovedza muviri.
Makirasi anodzidziswa nenyanzvi dzekusimbisa muviri uye varairidzi vanozivikanwa Scott Herman naSusan Becraft. Ivo vanokutungamira iwe kuburikidza chirongwa chemwedzi mitatu neyakagadzirirwa yekudzidzisa karenda. Kwemazuva makumi mapfumbamwe uchakwanisa kudzikisa huremu, kupisa mafuta emuviri, kumhanyisa metabolism uye kuwana mhedzisiro. Mazuva ese makumi matatu iwo mwero wekuoma kwedzidzo uchakwira, saka iwe unofambira mberi nekuvandudza kugwinya kwako.
Pisa kuBeat: gumi nemaviri mashandiro emuviri wakazara kubva kuBeFit
Iyo yakaoma inovakwa pamubatanidzwa weaerobic uye simba rekudzidziswa. Kuumbwa kweBeFit Mune makumi matatu Ekudzidzira Kwakanyanya kunosanganisira 30 vhidhiyo dzakasiyana: matatu padanho rega rega. Zvese zvekudzidzira zvinopera maminetsi makumi maviri. Kune maekisesaizi iwe uchazoda dumbbells, sarudza huremu zvichienderana nekugona kwavo kubva ku9 kg uye pamusoro. Chirongwa kubva kuBeFit chakanakira yepakati nhanho uye pamusoro.
BeFit Mune makumi matatu Eakanyanya Workouts yakaoma yakaoma yakasimba kurovedza neakajairika maitiro ekurovedza muviri, nepo ingori nguva pfupi. Chokwadi vashoma vanoimhanyisa kwemazuva makumi mapfumbamwe, asi shanduko, makirasi aya anoenderana newe zvakakwana. Varairidzi Scott naSusan havagone kunzi ndivo chete vanokurudzira, asi vanonyatsoita basa ravo.
Iyo yakaoma BeFit Mune 30 Yakanyanya Kushanda
Karenda yemakirasi inotora kuti iwe unodzidzisa ka4 pavhiki. Kana iwe usiri kuronga kuteedzera chirongwa kwemwedzi mitatu, unogona kusarudza chidzidzo chakasiyana, zvinoenderana nezvinodiwa. Tinokupa iwe tsananguro yemavhidhiyo mapfumbamwe, iyo yaisanganisira hongu BeFit Mune 30 Extreme Workouts.
Chikamu chega chega chinosanganisira kutenderera kwakawanda kwekurovedza muviri, iko kurovedza kunotora kwemasekondi makumi matanhatu uye haadzokororwe. Kunyangwe mukurovedza uine tarisiro pane yakatarwa dambudziko nzvimbo yaisanganisira yakazara-muviri.
Chikamu chekutanga (Chikamu 1)
1. Yese Muviri Kurema Kurasikirwa Workout
Kupindira cardio workout kupisa mafuta uye kuwedzera kutsungirira. Inosanganisira 3 kutenderera kwe3 kurovedza imwe neimwe, zorora pakati pekurovedza - masekondi makumi matatu. Mushure mematatu matatu akamirira iwe 30 bhonasi kurovedza kwemasuru emudumbu. Iko kuverenga hakudi.
zviitwa: Kumusoro Knees, Jumping Jacks, Burpees, Skaters, Squat, Hop, Toe Jumps, Heisman, Hot Feet, Makomo Anokwira, Mabhasikoro, Floor Wipers.
2. Mafuta Kusvirwa neAbs Workout
Workout yekupisa mafuta uye kusimbisa mhasuru dzemudumbu. Inosanganisira 4 kutenderera kwe3 kurovedza imwe neimwe iine 30-yechipiri zororo pakati pezviitwa. Iwe unozoita dzakasiyana siyana zvekurovedza muviri kune iyo crust: kumira, wakarara kumusana, mune chinzvimbo chebhawa. Iwe unozoda peya ye dumbbells.
zviitwa: Curtsey Lunge, Push Up to Side Plank, Alternating V-Up, Lateral Shuffle, Squat, Deep Lunge Alternating Press, Side Plank Kick Out, Deep Lunge Chest Fly, Plank Fire Hydrant, Mabhasikoro, Tire Flips, Plank Kunze Kwemabvi Anotyaira, Tafura Tops .
3. Gumbo, Gumbo uye Garo Workout
Chirongwa nekusimbisa pane yakaderera muviri: makumbo, zvidya nemagaro. Uyezve yaisanganisira yako yepamusoro muviri uye musimboti. Chikamu ichi chinosanganisira matatu kutenderera e3 kurovedza imwe neimwe iine 3-yechipiri zororo pakati pezviitwa. Mukupedzisa, ndakamirira iwe kurovedza muviri kune mhasuru dzemudumbu. Iwe unoda peya yemakomba.
zviitwa: Squat Press, Yakaomarara-Gumbo Vakafa Vanosimudza, Yakakwira Pamusoro peT-Row, Split squat, Yakakwenenzverwa Mukutsinhana Row, Lateral squat, Kuchinjana Reverse Lunge, Reverse Fly Netsoka Kusimudza, Vanoshambira, Russian Twists, Alternating Gumbo Madonhwe.
Chikamu chechipiri (Chikamu 2)
4. Yese Muviri Kugadzirisa Workout
Videothreesome yekupisa kwemafuta uye kutsungirira kukura, iyo inosanganisira aerobic, plyometric uye inoshanda kurovedza muviri wese. Kirasi inosanganisira 3 kutenderera kwe3 kurovedza imwe neimwe, pakati pezviitwa zvinofanirwa kuzorora mumasekondi makumi matatu. Inventory haidiwe.
zviitwa: Inotenderera Skier Jumps, Groiners, Plank Push-Ups, Double Tuck, Yakazotevera Shuffle Kudonha, Hop Hop Tuck, Mapuranga Anokwazisa, Bhutsu Kicks, Tsoka Dzakamira Sprawl, Kwazisai Groiners.
5. Cardio Ab Blast Workout
Kunyarara kudzidzira yemhasuru yepakati yedumbu uye mutoro wakawedzerwa pachikamu chepamusoro chemuviri. Inosanganisira 3 kutenderera kwe3 kurovedza imwe neimwe iine 30-yechipiri zororo mushure mekuita kwese kuita. Mushure mematatu matatu iwe unenge uine 2 bhonasi kurovedza. Iwe unozoda peya ye dumbbells.
kusimbisa muviri: Triple squatting w/ Dumbbell, kusunda Up to Puranga, Kurutivi rweRutivi, Gumbo Rekupedzisira Kubata, Chest Press, Side V-Ups, Nyeredzi Dzemaviri Mapango, Akachinjisa Gumbo Kubhururuka, Katatu Crunch, Elbow Plank Bata, Superman.
6. Kudzikisa muviri muviri
Chirongwa nekusimbisa pa muviri wezasi, asi iwe unobatawo musimboti, maoko nemapfudzi. Inosanganisira 4 kutenderera kwe3 kurovedza imwe neimwe, pakati pekurovedza 30 masekondi zororo. Yekupedzisira kutenderera kushanda pane yekudhinda. Iwe unozoda peya yemakomba uye chigaro.
kusimbisa muviri: Front squat Press, Imwe-Gumbo Vakafa Simudza, Renegade Row, Bulgarian Split Squat, Bridge W / Dhonza-Pamusoro, Plank W / Row & Fly, Reverse Lunge, Inopindirana Lateral Lunge, Inopatsanura squat, Renegade Freaks, Static 90 Degree Bata, Oblique Swivel.
Chikamu chechitatu (Chikamu 3)
7. Yakawandisa Yese Muviri Mafuta Kupisa Workout
Yakakura nguva cardio workout yemuviri wese unoshandisa musanganiswa weanoshanda, plyometric uye aerobic kurovedza. Chikamu ichi chichava nemaround matatu, zviitwa zvina mune yega yega, pakati pega chega chiitwa masekondi gumi nemashanu ekuzorora. Iwe uchazoda imwe dumbbell.
zviitwa: Push Jerks, squat Jump, Yakakwira Knee Inobata, Burpees Kuti Push Up, Imwe Gumbo Strike, Imwe Gumbo Tuck, Makomo Anokwira kuenda kuBurpees, Plank Tuck-Ins, Power Jacks, Alternating Kubvuta, Plank ine Rotation, Inotenderera Jump Lunges, Rimwe Gumbo squat Bata.
8. Yakanyanya Simba Sculpt Workout Lower Muviri
Chikamu chenguva iyo inosanganisira masimba esimba ne dumbbell uye yakasimba plyometric kurovedza kukwidza kurova kwemoyo uye kupisa mafuta. Iwe unowana mana kutenderera kweana kurovedza mune imwe neimwe, pakati pega yega yekurovedza gumi nesekondi zororo. Kune zvakare kune kwakawanda kusvetuka senge mune yapfuura kurovedza muviri, asi zviripo kurovedza kushanda mhasuru. Iwe unozoda peya ye dumbbells.
zviitwa: Jump squat, Dumbbell Swing, Jerk, Row, Plank Retraction, Alternating switch Lunge, Yakazotevera Bounding Hops, Bilateral Snatch Lunge, Imwe-Gumbo Muchinjikwa Kuseri, Bridge Russia, Tuck Jumps, Jump Shrugs, Sumo Hold.
9. Yakanyanya Cardio Abs Fat Blast Workout
Ichi cardio kurovedza muviri chinosanganisira kusimbiswa basa raCora. Pamusoro pekunyanyisa kurovedza muviri, iwe unosimbisa mhasuru yemudumbu nekurovedza muviri uye kumira uye kurara pasi. Vhidhiyo inosanganisira 3 kutenderera kwe4 kurovedza imwe neimwe. Pakati pekurovedza muviri kuchave kuzorora kwemasekondi gumi neshanu. Iwe uchazoda imwe dumbbell.
zviitwa: Plie Jump Squat, Yakakwira kusvika Kumusoro, Simba Kumusoro, Simba V-Kumusoro, Swing 90 Kutendeuka, Jump Side Kick, Mutsa iwo Pot Lunges, Boat Rotations, maRussia, Push-Up Jack, Frogger, X-Kunze, Isometric Ab Rocker.
Unogona kusarudza mavhidhiyo ega ega kana kuenda pakarenda. Kugara uchirovedza muviri neBeFit Mune makumi matatu Ekudzidzira Kwakawanda kunobatsira kukuunza padyo ne mafomu akanaka.
Uyezve verenga: 8 inoshanda inoshanda kubva kune akasiyana makochi Mazuva ese Kupisa
Yakagadzirira chirongwa, To toni uye mhasuru kukura, Kupindirana Workout Nemadumbbell