Mukati
Butts uye Guts - uku kudzidzisa kwakasiyana kwakasiyana kwekushanda munzvimbo huru dzine "vakadzi". Kate Friedrich akagadzira seti yemitambo yekunyatsodzidza yemhasuru dzemudumbu, makumbo uye kupenyakuunza muviri wako muchimiro chakakwana.
Tsananguro yehurongwa Butts uye Guts
Kate Frederick pamwe ane sarudzo hombe kwazvo yezvirongwa zvekudzidzisa zvemuviri wepasi. Butts uye Guts iseti yekudzidzira iyo ichakubatsira iwe sungisa magaro, bvisa cellulite pazvidya, kuti uwane kusimba kwemakumbo. Zvakare, murairidzi akawedzera vhidhiyorate chidimbu cheiyo bark kuti ikubatsire iwe kubvisa makwinya padumbu nepadivi. Chirongwa ichi chinosanganisira chete yechinyakare yekuvhiya yekurovedza muviri kumatambudziko nzvimbo isina yakanyanya cardio, saka iyo yekurovedza muviri inogona kunzi yakaderera kukanganiswa
Iyo chirongwa Butts uye Guts inotora maminetsi makumi mashanu nemashanu uye ine zvikamu zvinoverengeka:
- Kudziya-Kumusoro (maminetsi matanhatu) inodziya-kumusoro mhasuru dzese dzemuviri.
- Kumira Kubwinya Basa (31 maminetsi): kurovedza zvidya uye magaro, ayo anoitwa kubva pakamira nzvimbo nerubatsiro rwekuwedzera kutenderera (dzakasiyana shanduko dzemapapu uye squats).
- Fllor Basa (19 maminetsi): kurovedza zvidya uye magaro paMat ane zviyero zvemakumbo.
- Core (14 min): kurovedza kwepamoyo wako paMat ine dumbbell.
- Tambanudza (maminitsi masere): kutambanudza tsandanyama dzose mushure mekurovedza muviri
Kune izvo zvidzidzo, iwe inoda zvimwe zvekushandisa: dumbbells (2-4 kg) tsvimbo, fitball, yakakwira nhanho-kukwira chikuva, yakasununguka bhendi, zviyereso zvemakumbo. Sezvauri kuona, chirongwa chimwe chete chaunoda Arsenal yemidziyo yemitambo. Kate Friedrich anowanzo shandisa zvishandiso zvakasiyana siyana kuworkout kwakapasa mushe sezvazvinogona. Iwo akaoma Matako uye maGuts akakodzera epakati nepamberi nhanho yekudzidziswa.
Izvo zvakanaka nezvakaipa zvechirongwa
zvayakanakira:
1. Uku ndiko kurovedza muviri kwekushanda munzvimbo dzine matambudziko. Iwe uchashanda pa kuvandudza kunaka kwemuviri wako pamwe nekushandiswa kwemimwe michina yemitambo.
2. Matako nemaGuts ndechimwe chezvirongwa zvinonyanya kubatsira muviri wezasi, asi nzvimbo ino ndiyo vakadzi vakasindimara.
3. Kate Frederick akange akatarisisa mhasuru dzemudumbu: chidimbu chehukura pasi chinokubatsira kubvisa zvakapetwa zvakavengwa padumbu.
4. Kate anoshandisa zvekare kurovedza kushanda munzvimbo dzinonetsa: squats, mapapu, zambuko ndere glutes, plank, crunches, makumbo anosimudza munzvimbo yakatetepa uye pamakumbo mana. Hapana zvekuyedza kurovedza muviri, chete kwakaratidza uye kujairira kurovedza.
5. Chirongwa ichi chinopa nzwisiso yakakwana yemhasuru dzakanangwa dzichishandisa zviyereso zvemahara, zvisungo zvakasununguka, kurovedza bhora uye zviyereso. Hapana imwe yenzvimbo dzetsoka uye magaro haigare isina hanya.
6. Iyo yakaoma yakanga isingabatanidzwi kukanganisa kurovedza muviri, saka inokodzera kunyangwe kune avo vasingade cardio.
nezvayakaipira:
1. Zvechiitiko ichi uchada a seti yekuwedzera kuwanda.
2. Haina kukwana kurovedza muviri kuti kusimudzira kupomba, asi simba rebasa iri kuti rirege kutumidzwa zita. Naizvozvo, maButts uye maGuts anogona kushandiswa seMubatsiri kuchirongwa changu chekudzidzisa, asi kwete sechiitiko chakazvimirira.
Nekudaro, kana iwe uchida yakakwenenzverwa kushanda pamakumbo ane makumbo uye magaro, uye wedzera mutoro kumhasuru dzemudumbu, maButts uye maGuts ichave yekuwedzera kukuru kumba kwako. Kate Friedrich anopa chirongwa chehunhu chekubvisa zvakakwana nzvimbo dzine chinetso.
Onawo: X10 - 5 mafuta-anopisa anoshanda naKate Friedrich.