Mukati
Zvizame iro Bob's Workout iyo inokupa iwe dhigirii repamusoro rekudzidziswa kuti uwane mibairo yakanaka. Iyo yakaoma yekudzidzira kurovedza kubva kuna Bob Harper ichakubatsira iwe kugadzirisa flabby uye isina kukwana nzvimbo dzomuviri.
Tsananguro yehurongwa Bob Harper: Bob's Workout
Vhidhiyo Bob's Workout irondedzero yezvirovedzo yakanangana nemapoka makuru emhasuru ekumusoro nekuzasi kwemuviri. Kurovedza kunovakirwa pahwaro hwemasimba emitambo inoitwa nekumhanyisa mhanyisa uye inosanganiswa nekufamba kweaerobic. Chirongwa Bob Harper inovimbisa iwe zvinokatyamadza mhedzisiro munguva ipfupi inogoneka nguva: iwe unobvisa huremu hwakawandisa, kunatsiridza metabolism, kupisa mafuta uye kuzadzisa mhasuru toni.
Chirongwa Bob's Workout ine maviri emaminetsi makumi matatu-ekurovedza muviri:
- Upper muviri (kumusoro muviri)kurovedza kwema biceps, triceps, chipfuva uye mapfudzi pamwe necardio kurovedza kuchengetedza yakakwira tempo makirasi.
- Pasi muviri (muviri wepasi): yakaoma yezvidya uye magaro ane akasiyana squats, zvakare akabatana ne cardio kurovedza muviri.
Kune makirasi iwe unozoda zvinotevera zvishandiso: akati wandei maviri emhando dzemakomba emhando dzakasiyana dzemhasuru, danho-rekumusoro uye kunyanya huremu. Kana zvichidikanwa, huremu hunogona kutsiviwa ne dumbbell Exercises asi nezvirema zvinoisa mumwe mutoro pane yakawanda nhamba yemhasuru. Kana iwe uri fan yeichi chidzidzo chemitambo, tarisa chirongwa ichi Bob Harper nezviyereso.
Complex Bob's Workout inokodzera vanhu vane epakati nepakati nhanho dzekudzidzira. Iwe unogona kuenda kweawa rimwe pazuva katatu pavhiki, uchibatanidza zvese zviri zviviri kurovedza. Kana imwe hafu yeawa-vhidhiyo, uchiita ka3-5 kanokwana pasvondo. Kuvandudza kugona kwekudzidzira Wedzera kuchirongwa Bob Harper yakachena maekisesaizi, zvakadai se: Wepamusoro akanakisa emitambo yekushandira anoenderana nemunhu wese.
Izvo zvakanaka nezvakaipa zvechirongwa
zvayakanakira:
1. Bob Harper anopa zvakakomba kuputika mutoro kwemuviri wese, izvo zvinokubatsira iwe kunatsiridza chimiro munguva pfupi.
2. Chirongwa ichi chinosanganisira kudzidziswa pamusoro nepamusoro pemuviri, zvichibvumidza kushanda mapoka ese emhasuru.
3. MuKushandira kwaBob kwaisanganisira simba rinobudirira uye kurovedza muviri kweaerobic, kuchinjanisa zvinova nechokwadi kuonda uye mhasuru kukura.
4. Chirongwa ichi chakakamurwa kuita mahafu maviri-emaawa, saka uchaita maminetsi makumi matatu kana awa rimwe pazuva zvichienderana nekugona kwako.
5. Iyo yakakwira temp uye intervalnode makirasi anobatsira kupisa akawanda macalorie uye nekuvandudza moyo wemhasuru.
6. Kana iwe usingade kusimbisa tsandanyama dzemaoko, unogona chete kuita hafu-awa yekurovedza kwemahudyu nemagaro.
nezvayakaipira:
1. Iwe unozoda zvimwe zvekushandisa: mashoma dumbbells, nhanho chikuva, uye zviri nani uremu.
2. Chirongwa chevanhu nepakati uye epamberi kudzidziswa. Vatangi vanogona kutsungirira kurovedza muviri kana iwe uchizviita zvakaderera tsoka uye pasi huremu.
Mhinduro pachirongwa Kubata kwaBob Bob Harper:
Chirongwa Bob's Workout chakagadzirwa yehuremu uye kuumba yakasimba mhasuru muviri. Simba rekudzidzisa Bob Harper richakubatsira iwe kugadzira yako yekurota chimiro.
Onawo: Mhedziso yeese Workout Bob Harper.