Svondo Rakachena: seti yemaitiro evatangi kubva kuna Megan Davis

Chirongwa Yakachena Svondo yakanaka kutanga kudzidziswa kumba. Iyo yakaoma yakagadzira murairidzi mutsva weBearbody Megan Davis uye akakwana kune vanotanga. Exercise chirongwa vhiki, mwedzi kana kupfuura kuti zvinyoronyoro kubatanidzwa mune yemitambo mararamiro!

Megan Davis anga ari mumwe wevane makumi maviri vatori vechikamu cheicho chaicho show MA20 kubva kukambani Beachbody. Ichi chirongwa chaisanganisira varairidzi vanobva kumatunhu akasiyana eUnited States, uye anokunda akagamuchira kodzero yekuenderera mberi nekubatana nekambani yekusimbisa. Mushure mekuyera uye kuyedza, Megan akakunda iyo show uye akabatana nechikwata Beachbody. Pakati pa2017, akaburitsa yake yekutanga chirongwa Cleen Vhiki. Kutora chikamu mumutambo MA20 Megan akashanda kwemakore mazhinji semudzidzisi wega, akasimbiswa neNSCA (Yenyika Simba uye Mamiriro Ekubatana) ndokuvhura yake yekurovedza muviri.

Kuda kwaMegan kwehutano uye kugwinya kunoonekwa mune ine simba uye inokurudzira maitiro ekudzidzisa. Nepo makirasi ake ari nyore uye achifunga nzira kune yega yega yekudzidzira chikamu. Iye Megan anofarira kurovedzwa kwesimba, asi muKuchenesa Vhiki ine mitoro yakasiyana siyana.

Onawo:

  • Wepamusoro makumi maviri evakadzi shangu dzekumhanyisa kugwinya uye kurovedza muviri
  • Fitness bracelets: sei kusarudza + sarudzo yemamodeli

Svondo Rakachena: kuongorora chirongwa

Iyo yakaoma ndeye Yakachena Svondo yakanyatsogadzirirwa avo vari kutanga kuita kugwinya. Workout Megan Davis inokutendera iwe kuti upinde zvinyoronyoro mune yekudzidzira hutongi uye nhanho nhanho famba kuenda kuchinangwa chako. Chirongwa ichi chinoratidzira akati wandei nadzurudzo yezviitwa, saka iwe uchagara uine mukana wekufambira mberi. Iwe unozowedzera zvishoma nezvishoma yako yemhando yehutano: kubva kune anotanga kusvika kumberi zvakanyanya. Iko kushomeka kwakadzikira uye kwakanakira avo vangade kusasvetuka.

Kuti ikwane ino yakaoma Svondo Rakachena:

  • avo vakangotanga kudzidzira kumba
  • avo vari kudzoka kudzidziswa mushure mekuzorora kwenguva refu
  • kune avo vanoda kudhonza chimiro mushure mekusununguka
  • kune avo vari kutsvaga nyore kurovedza muviri kwekusimbisa kwemangwanani
  • kune avo vanoda kurasikirwa nehuremu pasina zvinokatyamadza
Uri kuzoita Yakachena Vhiki zuva rega rega kwemaminetsi makumi maviri neshanu nemashanu. Workout ichakubatsira iwe kurasikirwa nehuremu, sungisa mhasuru, kusimbisa tsandanyama corset, kukudziridza moyo kutsungirira uye kuchengetedza kufamba kwemuviri. Megan anopa denderedzwa system yemakirasi: iwe unozopedzisa akati wandei kutenderera kwekurovedza muviri, uchichinjana pakati pemutoro pamapoka akasiyana emhasuru. Iwe unogona kuwana echinyakare kurovedza muviri, asi murairidzi anovaunza pamwe chete mune zvinonakidza chords, saka yako Workout ichave inofinha uye inoshanda kwazvo.

Ndezvipi zvishandiso zvinodiwa pazvidzidzo?

Kune iyo kirasi yeiyo Yakachena Svondo iwe hautomboda imwe yekuwedzera michina yemasimba. Imwe chete yekudzidzira chikamu cheana (Simba) shandisa peya ye dumbbells inorema 1-3 kg. Kune mamwe ese evhidhiyo yekuwedzera hesera haidiwe. Izvo zvinodikanwa kuve neMati yekuita maekisesaizi pasi.

Svondo Rakachena: kudzidziswa kwekuumbwa

Kuchenesa Vhiki chirongwa chinosanganisira 4 kurovedzwa izvo zvinoshandura. Imwe yeaya mavhidhiyo ane donzo rayo chairo, asi pamwe chete vanogadzira chirongwa chakadzikama chemuviri kuvandudza muviri wako uye hutano.

  1. Cardio (35 maminetsi). Iri denderedzwa cardio Workout iyo inokumanikidza kuti utuke zvakanaka. Chirongwa ichi chine mana anotenderera e3 kurovedza mune yega yega kutenderera. Iwo maekisesaizi anodzokororwa mumatanho maviri, pakati pekutenderera nekutenderera iwe unowana zororo diki. Kana iwe ukaita maekisesaizi mune yepamberi vhezheni, chidzidzo chakakodzera mudzidzi ane ruzivo.
  2. simba (35 min). Iko denderedzwa simba rekudzidziswa uko kwakasarudzika kwakasarudzika uye kwakabatana kurovedza muviri. Yese yekumirira 5 kutenderera kwekurovedza muviri. Muchikamu chimwe nechimwe chinotora kurovedza kumakumbo uye zviitwa zviviri zvemaoko anomhanya zvakasiyana zvakasiyana, zvobva zvasanganiswa pamwechete. Nekuda kweizvozvo, iwe unozoshanda zvakaenzana tsandanyama dzese dzekumusoro nedzakadzika dzemuviri. Kana iwe ukatora mamwe dumbbells (3-6 kg), kurovedza muviri kwakaringana kubata kubata.
  3. Rinoshanda Core (35 maminetsi). Iyi yekudzidzira nguva yekupisa macalorie uye inosimbisa mhasuru yemuviri wese. Kunyanya zvinobudirira shanda tsandanyama (dumbu, musana, magaro). Megan anopa 6 kutenderera kwemaekisesaizi, ayo aunofanirwa kupedzisa iwo ega ega uyezve yakasanganiswa vhezheni. Zvese zviitwa zvinoitwa nekudzikira uremu pasina chero chinowedzerwa michina.
  4. Anoshanda Flex (23 maminetsi). Ichi chinyararire chinyoro chekurovedza muviri chinokubatsira iwe kuti uvandudze kutambanudza, kushanduka uye kufamba kwemuviri. Iwe uchanyatso shanda pakusimbisa musana uye kururamisa mamiriro. Yakanaka kwazvo uye yepamusoro mhando chirongwa iyo ichakubatsira iwe kuti udzivise kukuvara uye kumira mumhasuru.

Sei kudzidzisa chirongwa ichi?

Megan Davis anokupa iwe kuti udzidzise zvinoenderana neinotevera chirongwa chemakirasi:

  • Zuva 1: Core Basa
  • Zuva 2: Cardio
  • Zuva 3: Simba
  • Zuva rechina: Active Flex
  • Zuva 5: Core Basa
  • Zuva 6: Cardio
  • Zuva 7: Simba

Unogona kudzokorora chirongwa ichi kwemasvondo 3-4 kana kupfuura kusvikira wasvika pane zvaunoda. Kana yakadaro yakasimba purogiramu isingakuteedzere, unogona kushandira kunze 3-4 nguva pasvondo. Asi chero iwe purogiramu yako, ita shuwa yekutevera kurovedza muviri Anoshanda Flex kanokwana kamwe pasvondo.

Iwe unogona kugara uchidzokera kuchirongwa Yakachena Svondo mushure mekuzorora kwenguva refu kuti udzokerezve kunetseka uye kukudziridza kutsungirira. Mushure mekudzidziswa naMegan Davis kuti uenderere mberi neyakaomarara 21 Day Fix kana Shift Shop.

Kusvitsa Yakachena Vhiki

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