Mukati
Bhoot Camp chirongwa chakaburitswa naBob Harper pamwe nevatori vechikamu vechiratidziro "Iyo Yakanyanya Kurasika". Semuenzaniso, mawadhi Bob acharatidza kuti sei kuti uwane chimiro chakanaka kunyangwe hazvo zviwanikwa zvayo.
Tsananguro yechirongwa Bob Camp yaBoot Harper (Iyo Yakanyanya Kurasika Kurovedza)
Boot Camp inoomesesa yekupfupisa kurovedza muviri kuti uvandudze muviri wako. Makirasi akavakirwa pamubatanidzwa we masimba emagetsi uye anoputika cardio nguva, iyo yauchapisa mafuta, mhanyisa metabolism uye nekusimbisa mhasuru dzemuviri. Pamwe naBob Harper, chirongwa ichi chinoratidza vatori vechikamu vechiratidziro "Iyo Yakanyanya Kurasika". Iwe unogona kuwana mibairo inooneka mumavhiki matanhatu chete ekudzidziswa!
Iyo yakaoma ine zvikamu zvinoverengeka:
- Warm-up (maminitsi mashanu)
- Chikamu 1 (maminetsi makumi maviri)
- Chikamu 2 (maminetsi makumi maviri)
- Chikamu 3 (maminetsi makumi maviri)
- Kutambanudza kwekupedzisira (maminitsi mashanu)
Kuongorororwa kwese kunoshanda Bob Harper
Vadzidzi vaBob Harper vanoratidza kushandurwa kwakawanda kwekurovedza muviri (kubva pane zvakapfava kusvika kune zvakaoma), kuti ugone kusarudza sarudzo yakakunakira iwe. Zvekudzidzira iwe uchazoda dumbbells (1.5 kusvika 3 kg), uye nesarudzo zvakare yekuita neyakawedzera uye yekurapa bhora (asi kwete hazvo). Iyo yakaoma inokodzera vese vari vaviri vatanga uye iye ane ruzivo ruzivo, iwe unozogona nyore nyore kuchinjisa iko kudzidzira padanho rako.
Purogiramu inotora mavhiki matanhatu, panguva iyo iwe yaunoshandura muviri wako uye kuwedzera kwako kutsungirira kwemuviri:
- 1-2 vhiki: chikamu 1
- Vhiki 3-4: danho 1 + nhanho 2
- Vhiki 5-6: danho 1 + nhanho 2 + nhanho 3
Nguva dzose tanga makirasi neinodziya uye upedze nekutambanudza.
Izvo zvakanaka nezvakaipa zvechirongwa
zvayakanakira:
1. Iyo pfuma inokodzera kune vanotanga uye avo vari kutanga kudzidza mushure mekuzorora kwenguva refu.
2. Muchirongwa ichi, zviitwa zvekusimbisa simba zvinosanganiswa neeerobic exercise yehuremu hwekurema uye kururamisa kwenzvimbo dzedambudziko.
3. Chirongwa ichi chakakamurwa zviri nyore muzvikamu zvekutambudzika. Kutanga iwe uchaenda kuita maminetsi makumi maviri pazuva, ipapo makumi matatu nemashanu uye pakupedzisira maminetsi makumi mana pazuva.
4. Panguva yekudzidzira inoratidza mhando dzinoverengeka dzekurovedza muviri: kwevanotanga uye vemberi.
5. Chirongwa ichi chinosanganisira vatori vechikamu vekuratidzira "Kwakanyanya Kurasikirwa" kwakatanga kudzikira huremu nehuremu 100+ kg. Inopa kuwedzera kukurudzira kuita yakaoma.
6. Kunyangwe paine chokwadi chekuti panguva yekirasi uye nekushandisa yekuwedzera bhora, iwe unozogona kupfuurira pamwe neakangoita zvidhoma. Mumwe wevasikana anoratidza zvakasiyana pasina kushandisa zvimwe zvekushandisa.
nezvayakaipira:
1. Chirongwa chinopa kuvhunduka. Kana iwe ukasa kutsiva kurovedza pamatanho kana kusarudza rakasiyana kurovedza muviri.
Complex Boot Camp yakafanana nechirongwa Bob Harper kana, semuenzaniso, Jillian Michaels. Zvisinei, avo vari nyowani ku kana kungoda kusiyanisa kurovedza kwako, inokwana nenzira yakanakisa.
Uyezve verenga: Wepamusoro gumi anozivikanwa YouTube chiteshi pane kusimba pamba muRussia.