Mukati
Kudzidziswa kwakasanganiswa naJanet Jenkins kwakaomarara kwekurovedza muviri kunokubatsira kunatsiridza chimiro chemuviri wako. Kana uchida kuonda uye kuvaka mhasuru, chirongwa chikuru kubva kuHollywood mudzidzisi ndicho chaunoda.
Tsananguro yechirongwa chakabatanidzwa
Janet anonyanya kuda kusanganisa mhando dzinoverengeka dzemitoro muchirongwa chimwe. Nekuda kweizvi, makirasi ake ndiwo anonyanya kubatsira mumuviri wese. Kubva pane iyo Yakasanganiswa yekudzidzira (Yekupedzisira Muchinjikwa Kudzidziswa) Janet Jenkins anotora akati wandei mafitness nzvimbo: kickboxing, Pilates, yoga, aerobic uye simba rekudzidzisa. Iwe uchashanda panguva imwe chete pamhasuru dzemuviri wese, kupisa mafuta, kunatsiridza kutambanudza nekubatana. Murairidzi anoshandisa nzira yakazara mukukura kwemuviri, izvo zvinokubatsira iwe kurovedza muviri zvakanyanya uye zvine mutsindo.
Chirongwa chinotora 45 maminetsi. Iwe unotanga nekurovedza muviri kwemaoko, zvidya uye magaro, izvo zvinozochinja pamwe nezvinhu zve kickboxing. Muhafu yepiri yeakabatana maekisesaizi iwe unozorovedza kubva kuYoga nePilates, iyo inosimudzira mhasuru toni uye kushanduka Muchikamu chekupedzisira chaJanet akagadzirira zvemhando yepamusoro kurovedza muviri kuseri uye kumashure. Pakati pekirasi imwe iwe unogona kupisa anenge mazana mana emakori uye kugadzirisa nzvimbo dzese dzematambudziko emuviri.
Kuti uite iro rekuita iwe unozoda pasi Mat uye seti yemakomba mabhero. Chidzidzo chakakodzerwa nematanho ese, asi vanotanga havafanirwe kudzingirira iyo yakakwira tempo mudzidzisi: zvirinani kunamatira kune rwiyo rwayo. Yakabatanidzwa kudzidziswa, kusanganisa nemamwe mapurogiramu, izvi zvinobatsira kudzivirira monotony uye kuwedzera kushanda kwekudzidzira. Tinokukurudzira kuti uverenge: Ongororo yezvose kudzidziswa Janet Jenkins.
Izvo zvakanaka nezvakaipa zvechirongwa
zvayakanakira:
1. Kudzidziswa kwakasanganiswa, uko kunopihwa Janet Jenkins, iwe unozogona kudzikira uremu, kugadzirisa kununurwa kwemuviri uye kuita kuti muviri wako unyatsochinja.
2. Chirongwa chakabatanidzwa kubva nzvimbo dzinoverengeka dzekusimba: cardio-kudzidziswa, simba mutoro, kickboxing, yoga uye Pilates. Iyi misiyano inoita kuti kirasi isangova inonakidza chete asiwo inoshanda.
3. Kudzidziswa kunosanganisira aerobic uye simba mutoro. Nekuda kweizvi, iwe uchapisa mafuta uye nekushanda mhasuru panguva imwe chete.
4. Maekisesaizi kubva kuyoga uye Pilates zvinokubatsira iwe kuvandudza kutambanudza kwako uye kubatanidza mimwe mhasuru yemuviri.
5. Chirongwa ichi chinodudzirwa mumutauro wechiRussia.
6. Kuti udzidze iwe unongoda chete seti yematebhero uye Mat.
7. Anenge maexercise ese anoshandisa Janet, anowanikwa nyore uye anonzwisisika. Iye anoedza kunamatira kune yakasarudzika kugwinya.
nezvayakaipira:
1. Ichi chirongwa chimwe chete. Hapana mafambiro anofambira mberi kana kupatsanurwa kwemapoka ega emhasuru.
Yakasanganiswa kurovedzwa naJanet Jenkins ichakubatsira iwe kugadzirisa nzvimbo dzese dzine dambudziko uye kugadzira muviri wako elastic uye zororo. Mutoro wakasiyana, mhando yekurovedza muviri, zvinhu zveiyoga uye maPilates zvichaita kuti chirongwa ichi chinakidze uye chibatsire.
Ndokumbirawo muone maekisesaizi Jillian Michaels.