Mukati
Muviri Nhanho ndeye cardio Workout ine nhanho chikuva ichakubatsira iwe kurumidza uye zvinobudirira kurasikirwa uremu uye sungisa muviri. Nhanho maekisesaizi inzira inozivikanwa yekuderedza uremu, asi Les Mills yakachinja zvishoma nzira kune ino gwara ratidziro, ichiita kuti inyatso kukwana.
Tsananguro yechirongwa kubva kuMuviri Nhanho Les mills
Les Mills chirongwa chakasarudzika cherudzi rwacho. Iri New Zealand boka revarairidzi rinogadzira zvakanyanya mhando yepamusoro uye yepamusoroizvo zvinogona kunzi zvinenge mareferenzi. Les mills atora akanakisa echinyakare nhanho maekisesaizi, ini ndakawedzera yechinyakare simba zviitwa, ndakawedzera zvinoputika nguva dzekutsva kwemafuta uye ndikawana yakakwana kurovedza muviri yekudzikira uremu - Muviri Nhanho.
Chirongwa chose chinoitika pane nhanho-chikuva. Zvichienderana nedanho rako rekudzidzira iwe unosarudza iyo yakakwira Stepan: zvirinani kutanga nehuremu uye zvishoma nezvishoma kuwedzera kunetseka. Iwe zvakare uchada dhisiki kubva padanda, iyo inobatanidzwa mukurovedza muviri kukudziridza tsandanyama dzemaoko. Kana iwe usati wakatsigira dhisiki kubva padanda, unogona kuritsiva neyakajairika dumbbell. Sezvo mutemo, kutanga iwe unogona kudzidzisa ne2-2. 5 kg, uye nekuwedzera simba rekuenderera mberi nekurema kwakanyanya.
Mukirasi mukirasi padanho-chikuva chinonyanya kusanganisira mhasuru dzehudyu nemagaro. Nekudaro, kushandisa mahara mahuremu Les mills ari kuwedzera akabatana kune mhasuru dzepamusoro muviri uye dumbu. Nekuti iko kudzidziswa ndiko kukwirisa kwenguva, iwe unopisa iwo akanyanya macalorie uye kurasikirwa nehuremu. Pakati pechirongwa kupomba kwako igyrosigma nzvimbo. Nekudaro, neMutumbi Nhanho unogona kurasikirwa nehuremu uye chimiro cheelastic uye mutete muviri.
Izvo zvakanaka nezvakaipa zvechirongwa
zvayakanakira:
1. Nhanho maekisesaizi isarudzo yakanaka ye cardio kurovedza muviri iyo inobatsira iwe kupisa macalorie, kudzikisa mafuta emuviri uye kumhanyisa metabolism. Imwe kirasi makirasi iwe uchapisa anopfuura mazana matanhatu macalorie!
2. Kutenda nhanho-chikuva, iwe unonyatso shanda chikamu chepazasi chemuviri: mhasuru dzekunze uye kumashure kwemashure ezvidya, glute, mhuru.
3. Kusiyana neyakajairwa nhanho maekisesaizi, Muviri Nhanho inosanganisira kusimbisa masimba ekunyaradza tsandanyama. Saka iwe haungoshanda chete wezasi muviri, asi zvakare mhasuru dzemaoko, kumashure uye abs.
4. Kuita maekisesaizi papuratifomu nekushandisa zviyereso, iwe unoshandisa akati wandei mhasuru mapoka uye nekudaro pedza kudzidziswa neakawanda kugadzirwa. Muviri Nhanho ndeimwe yemapurogiramu anonyanya kushanda ekuremerwa uremu.
5. Iri cardio Workout inovandudza iyo yemoyo system uye inosimbisa moyo tsandanyama.
6. Chirongwa chinodzidzisa chiyero uye chinobatsira kusimudzira kubatana kwemafambiro.
7. Unogona kugara uchinetsa kurovedza muviri, uchingosimudza kukwirira kweiyo nhanho chikuva.
Kurwisa kwemuviri: kurasikirwa uremu, kupisa mafuta akawedzera uye simbisa mhasuru
nezvayakaipira:
1. Kumhanyisa chirongwa kunodikanwa zvimwe zvekushandisa: nhanho chikuva, dhisiki kubva padanda.
2. Sezvo chero danho maekisesaizi Muviri Nhanho yakavakirwa pa choreography chaiyokuti uchafanirwa kugona mukirasi.
Workout Muviri Nhanho naLes Mills kumba
Iwe unogona kuita muchirongwa Muviri Nhanho uye imba, asi kutanga iwe unozofanirwa kutenga zvimwe zvinyorwa:
- Nhanho-kumusoro chikuva (inogona kutsiviwa nenzira dzakagadziriswa, semuenzaniso, bhokisi remabhuku).
- Dhisiki kubva patsvimbo (unogona kutsiva dumbbells dzese kana bhodhoro remvura).
Kana iwe uchidzidzira mukamuri yekusimbisa muviri, zvese zvinodiwa michina iwe unozopihwa iwe. Uye zvakare, zvirongwa Les Mills zvinogona chete kuitwa ne mudzidzisi akasimbiswa, saka unozovimbiswa kuita nyanzvi.
Uyezve verenga: Cardio kudzidzira padanho rezvidya uye magaro, Kate naFrederick.