Iwe unoda kudzikira uremu neVane Chikuru Kurasikirwa varairidzi? Wobva waedza chirongwa Calorie Donhedza kubva kune nyanzvi dzezvehutano kubva kuchiratidziro chakakurumbira nezve kurasika Zvitatu zvipfupi zvekurovedza muviri zvinobatsira iwe kupisa macalorie kubvisa akawandisa mafuta uye kugadzirisa muviri.
Tsananguro yehurongwa Calorie Knockout
Bob Harper, Anna Kournikova, Dolet Queens ane hukuru hwekudzidzisa tandem kubva kuratidzwa The Biggest Loser. Vakakugadzirira chirongwa chinoshanda chekudzikira uremuizvo zvinosanganisira aerobic uye simba zviitwa zvekupisa mafuta uye kuumbwa kweiyo taut chimiro. Calorie Knockout yakavakirwa pamisimboti yekudzidziswa kwedunhu uye inosanganisira yepamusoro-soro kurovedza munzvimbo dzese dzine dambudziko. Sarudza zvikamu uye unoshanda mukati mechirongwa chose pahungwaru hwako.
Chirongwa Calorie Knockout inotora maminetsi makumi mashanu uye inosanganisira anotevera zvikamu:
- Warm Up (Maminitsi mashanu). Kudziya-kudziya neDalvecom Queens, iyo inokugadzirira iwe mutoro.
- redunhu 1 (maminetsi gumi nemaviri). Cardio Workout kubva kuna Anna Kournikova pahwaro hwe kickboxing pamwe nekuwedzeredzwa kwe toning kurovedza muviri wese.
- redunhu 2 (maminetsi gumi nemaviri). Simba rakaomarara, yakasimba uye kurovedza muviri kwehuremu uye mhasuru toni kubva kuna Bob Harper.
- redunhu 3 (maminetsi gumi nemaviri). TABATA yekudzidzira-kudzidzisa Dalvecom Queens: iwe unoshandura masekondi makumi maviri ekurovedza muviri kwakanyanya uye 20-yechipiri nguva yekuzorora.
- Kutonhora pasi (Maminitsi mashanu). Hitch uye kutambanudza mushure mekudzidzira. Nguva dzose tanga makirasi neinodziya uye upedze nekutambanudza.
Kwemakirasi iwe unozoda peya yeanogumburisa kubva pa1 kg. Kana iwe uri wekutanga, dzidzira kutanga pavhidhiyo Dunhu 1 uye zvishoma nezvishoma wedzera Dunhu 2 uye Dunhu 3 kana wagadzirira kuwedzera mutoro. Asi iwe unogona kubva waita uye yevhidhiyo yemaminitsi makumi mashanu, kana iwe uine kugadzirira kwemuviri. Bob Harper nevamwe varairidzi Chikuru Chikuru chakaburitsa akawanda akasiyana mavhidhiyo mapurogiramu, ayo anogona kuvandudza chimiro chako:
- Zvina zvipfupi kudzidzira kwevanotanga kudzidzisa kubva Iyo Yakanyanya Kurasikirwa
- Bhoot Camp: kurasikirwa uremu naBob Harper kwemavhiki matanhatu
Izvo zvakanaka nezvakaipa
zvayakanakira:
1. Chirongwa chikuru chekupisa macalorie uye kubvisa nzvimbo dzine dambudziko. Iwe unogona kudzikira uremu pamwe chete nevatori vechikamu vechiratidziro Iyo Yakanyanya Kurasikirwa iyo iri kunetseka zvakanyanya nehuremu hwakawandisa.
2. Vose vatatu maitiro akasiyana kwazvo, asi zvakaenzana kushanda. Makirasi anodzidziswa nevarairidzi vatatu vakasiyana, imwe neimwe iine maitiro ayo uye maficha ezvirongwa zvekuvaka.
3. Iwe haushande kwete chete pakutsva macalorie, asi mhasuru yekusimbisa kurovedza nema dumbbells.
4. Chirongwa chinoratidza mazinga akati wandei ekuoma, unogona kusarudza iri nyore sarudzo yekurovedza muviri inokodzera iwe.
5. Iyo yakaoma Calorie Knockout yakauya 3 pfupi yekurovedza (12-15 maminetsi), iyo inogona kushandiswa sekuwedzera mutoro. Kana iwe unogona kuita muchirongwa seyakazara maminetsi makumi mashanu.
6. Kurovedza kwakakodzera kune ese hunyanzvi mazinga, kunyangwe kune vanotanga.
nezvayakaipira:
1. Chirongwa ichi chinosanganisira yakawanda yemapapu, squats, kusvetuka, saka inogona kupa mutoro unorema pamafundo emabvi.
2.Pamwe chete nemurairidzi wekuratidzira show yakagashira vanhu vasingagari vanoita zvehunyanzvi. Izvi zvinogona kutsausa panguva yekudzidzira.
Calorie Knockout yakakodzera kwete chete kune vanotanga - shanduko, izvi pfupi kurovedza inogona kuita anenge munhu wese. Pedzisa 10-15 mineti vhidhiyo yechirongwa chayo chekutanga, uye iwe uchauya kune chaunoda mhedzisiro nekukurumidza.
Onawo: kuongorora kwekudzidzisa Bob Harper.