Mukati
Kurota kweakanaka magaro uye makumbo matete? Wobva wabata nenyaya iyoyo izvozvi! Tinokupa iwe renji yekupfupika kwekurovedza kweBhutani Simudza muviri wezasi kubva kunonakidza mudzidzisi Christine nzombe.
Tsananguro yehurongwa 10 Minute Solution: Butt Lift
10 Minute Solution: Butt Simudza iri seti yemhando yepamusoro - mhando toning zviitwa yekugadzira magaro nezvidya zvezviroto zvako. Christine nzombe inopa inoshanda uye inokurudzira makirasi ayo anozoita kuti utaridzike mune majean uye mini-sketi. Iyo yakaoma inosanganisira matatu mapfupi ekurovedza matauni ezasi muviri, uye maviri maeerobic kudzidziswa kubvisa akawanda mafuta. Christine anoshandisa iwo akazara akasiyana mafambiro kubva kuchinyakare squats uye mapapu kune zvinhu zve kickboxing, Pilates, yoga uye ballet.
Mukati meiyo 10 Minute Solution: Butt Lift inouya nemashanu mavhidhiyo ezvidya uye magaro + 5 bhonasi vhidhiyo yemasuru emudumbu. Zvese zvekudzidzira zvinopera 10 kwemaminitsi:
- Butt Simudza: Workout yakagadzirirwa toni mhasuru dzehudyu, magaro uye zasi kumashure.
- Cardio Booty Camp: cardio Workout inoenderana nezvinhu zve kickboxing uye plyometric.
- Akarurama Bhuti: chidzidzo chinosanganisira huwandu hwakawanda hwe squats uye mapapu kusimudza matako ako.
- Garo & Zvidya: seti yekurovedza muviri kubva ku ballet, Pilates uye iyo yoga kune yakasimba yepasi muviri.
- HIIT Bhatani Simudza: yakakwira-yakasimba nguva yekudzidziswa kweanoshanda anoshanda kupisa uye toning yematako.
- Maminitsi gumi Anoshamisa ABS: a bhonasi chikamu chekusimbisa mhasuru yemudumbu.
Iwe unogona kusanganisa ese matanhatu ekurovedza pamwe chete uye ugamuchire iwo wekutakudza dosi mutoro kune chiuno uye magaro. Kana iwe unogona kusarudza zvikamu zvega, kana usina nguva yakawanda yekugwinya. Kana iwe uchironga kupedzisa ese matanhatu ekurovedza panguva imwe chete, iyo Yakazara nguva yekumhanya maminetsi makumi matanhatu. Zvakare, zvichave zviri nyore uye zvinobudirira kuchinjisa zvikamu zveeerobic uye simba.
Iyo yakaoma yakagadzirirwa yepakati uye yepamusoro nhanho yekudzidziswa. Pakati pezvikamu zvese zvishanu zvinotarisa pazvidya nemagaro, asi nekuwedzera pasi zvakare inoshanda mumuviri wese. Kubatsira kukuru kwe10 Minute Solution: Butt Simudza ndeyekuti zvese zviitwa zvinoitwa nehuremu hwemuviri wake, pasina zvimwe zvekushandisa. Iwe unongoda chete yakapfava nzvimbo pasi.
Wepamusoro gumi plyometric Exercises: nzira yakanakisa yekupisa mafuta pasi.
Izvo zvakanaka nezvakaipa zvechirongwa
zvayakanakira:
1. Chirongwa chinobatsira nemaune kugadzirisa zvidya nemagaro, iyo inotariswa panguva yezvidzidzo inobhadharwa chaizvo iyo yepasi muviri.
2. Christine nzombe inobatanidza maekisesaizi uye uremu kudzidzira kupisa mafuta uye kutaura muviri wako. Iyi nzira yakasanganiswa ichakubatsira iwe kurovedza muviri zvine hungwaru sezvinobvira.
3. Chirongwa chinoshandisa zvinhu kubva plyometric, kickboxing, ballet, Pilates, yoga, uye echinyakare squats uye mapapu. Kudzidzira kwacho kwakanyanya zvakasiyana uye zvepakutanga.
4. Zvisinei nekuti Christine anotarisa pazvidya nemagaro, unozonzwa kuda kushanda nemuviri wese, kusanganisira maoko nemahasuru system. Zvakare iyo kosi inosanganisira yakasarudzika bhonasi chikamu chevatori venhau.
5. Chirongwa chakakamurwa kuita nhanhatu-maminetsi gumi. Vazadzise iwo ako makuru ekurovedza muviri kana ita iyo yakazara awa chirongwa ndicho chako chaicho sarudzo. Zvakare izvi zvakaoma zvinoenderana nevaya vasina nguva yakawanda yekudzidzira.
6. Maekisesaizi ese anoitwa nekurema kwemuviri wake, pasina zvimwe zvekushandisa.
nezvayakaipira:
1. Makirasi naChristine nzombe ichakubatsira iwe kuomesa hudyu, tendera iyo gluteus Maximus kuti iteise uye kusimudza chako chigaro, asi hazvibatsire kuwedzera magaro, kana kuchinja chimiro.
2. Chirongwa ichi hachisi chekudziya chakazara, hapana chinorova, chinofanirwa kuwana mamwe mavhidhiyo ekudziisa uye kutambanudza mhasuru.
Butt Simudza - ichi chimwe chirongwa chikuru kubva pa10 Mineti Solution, iyo inotokosheswa nevaverengi vedu. Usatya kuisa mavhidhiyo matsva muchirongwa chako chekudzidzisa, zvinobatsira kusiyanisa zviitwa zvako uye kudzivirira maitiro.
Onawo: 10 Minute Solution - 5 ipfupi HIIT-kudzidzisa Lisa Kinder.