Kutsvaga yakagadzirira simba chirongwa chemapoka ese emhasuru? Ipa huwandu hwakazara hwekudzidzisa RIPT90 pasi pekutungamirirwa nemudzidzisi weAmerica Jody Hendrix! Chirongwa ichi chakanakira vese vakadzi nevarume vanoda kupinda muchimiro chakakwana pamba.
Chirongwa ichi chinosanganisira 14 kurovedzwa, kunyanya simba rehunhu. Kana iwe uchida kubvisa mafuta, kugadzirisa nzvimbo, kuvaka mhasuru uye kuwedzera kutsungirira, saka RIPT90 ndizvo zvaunoda. Tora chimiro chakanakisa mumazuva makumi mapfumbamwe neseti yekirasi RIPT90 kubva kuna Jody Hendrix.
Tichifunga kuti kambani yekusimbisa muviri inogadzira kurovedza pamba inoda kugadzira chirongwa cheHIIT, yega yega yemhando yepamusoro simba rinova boni chairo.
Onawo:
- Wepamusoro makumi maviri akanakisa evarume shangu dzekusimba
- Wepamusoro makumi maviri akanakisa emadzimai shangu dzekusimba
Tsananguro yechirongwa RIPT90 kubva kuna Jody Hendrix
Chirongwa RIPT90 inotsigirwa neiyo main base uye inodzivirira simba zviitwa zvekusimbisa mhasuru uye mhasuru kukura. Kurovedza muviri kwete akasiyana akasiyana maekisesaizi, kazhinji iwe unodzokorora mashoma ekurovedza mune imwe kirasi nguva. Mazhinji ezviitwa anoratidzwa mune akareruka uye akaomarara ekugadzirisa, saka chirongwa ichi chakakodzera kune ese epakati uye epamberi epamwero kudzidziswa.
Pamusoro pekudzidzira uremu, Jody Hendricks mune kumwe kudzidziswa kwaisanganisira kwakanyanya nguva yemoyo kupisa mafuta uye kumhanyisa kwemetabolism. Iko kune maitiro plyometric kurovedza mune rimwe divi vhidhiyo, semuenzaniso, muMetabolic Mania kana Ups & Downs izvo zvinokubatsira iwe kuumba yakaoma toni muviri. Asi muGeneral chirongwa ichi chakagadzirirwa mhasuru uye kukura kwesimba. Workout zvakaenzana zvakaenzana kune vese varume nevakadzi.
Yekirasi yeRIPT90 iwe unozoda dumbbells kana bhaa sekushora. Zvakare, murairidzi akaisanganisira muchirongwa chayo chekusimudza, saka zvinodikanwa kuve nebara yakatwasuka. Asi kana iwe usina kana chinhu chekushushikana nacho, ita zvakaenzana kurovedza pamwe neanoshambadzira, izvo zvinoratidza mumwe wemudzidzi. Dumbbells zvinodikamwa kuva ne2- 3 mapaundi nekuti akasiyana mhasuru mapoka anoda akasiyana mutoro. Kune vasikana vakakurudzira huremu 3-8 kg, yevarume - 5-12 kg.
Pakati pezvifananidzi zvemapurogiramu emagetsi mukutarisa kwemusha:
- Simba rekudzidzira kubva kuHASfit yekukura kwemhasuru
- Wepamusoro makumi maviri ekurovedza muviri kwemhasuru toni nema dumbbells naHeather Robertson
- Simba kudzidziswa kwevakadzi vane dumbbells: kuronga + kurovedza muviri
Chirongwa RIPT90
Iyo chirongwa RIPT90 yakagadzirirwa kwemazuva makumi mapfumbamwe ekudzidzira. Iwe urikuzoita pane yapera yekudzidzisa karenda. Iyo yakaoma inosanganisira matatu matanho ekudzidzisa:
- Mwedzi wekutanga
- Mwedzi wechipiri: Simba (kukudziridza simba)
- Mwedzi wechitatu: Kuveza (kwekuumbwa kwemuviri une toni)
Pakazara, iyo yakaoma inosanganisira 14 yekurovedza muviri:
- Arm Annihilator (35 maminetsi). Exercises yeiyo biceps uye triceps, kazhinji yakasarudzika mune zvakasikwa.
- Kudzoka Breaker (42 maminetsi). Exercises kuti tsandanyama yokumusoro, pakati uye pasi musana: muedzo-UPS, kudhonza dumbbells, akamira panzvimbo tambo, pullover, kusunda UPS.
- Chest shredder (39 maminetsi). Exercises kuti chipfuva tsandanyama: yakawanda yakasiyana misiyano yekukwira UPS uye akasiyana maekisesaizi pasi kubhokisi (kubereka maoko uye michina nemadumbbell).
- Kumanikidza Pfudzi (21 min). Exercises yemapfudzi, ayo anosanganisira basa rezvose zvakanangwa mhasuru zvisumbu.
- Gumbo Kugadziridza (25 maminetsi). Workout yemakumbo, kunyanya inosanganisira squats uye mapapu.
- Deadlift Killer (39 maminetsi). Kudzidziswa kumashure, magaro uye kumashure kwechidya, izvo zvinosanganisira kudzokorora kwakawanda kwekufa.
- Rufu naTruster (25 maminetsi). Iko kusimba kwesimba kudzidziswa, uko kunosanganisira musanganiswa wekurovedza muviri kune akawanda mhasuru mapoka epamusoro uye ezasi emitezo yemuviri.
- Dirty Dozen (23 maminetsi). Muchirongwa ichi iwe unowana gumi nembiri kurovedza muviri wese, kusanganisira kusvetuka, kudhonza-UPS, kugara-UPS, kusundira-UPS, mamwe mabhureki uye akateedzana emitambo yekukora. Iwo maekisesaizi anodzokororwa mumakumbo maviri.
- Metabolic Mania (25 maminetsi). Kuputika kweplyometric cardio kurovedza muviri kunonyanya kurema kurasikirwa (mamwe mabhureki, kusvetuka, kumhanya kwakatwasuka, squats, Push-UPS).
- Minute neMiniti (25 maminetsi). Mune 1 miniti iwe unofanirwa kuita gumi Push UPS, 10 dhonza-UPS, gumi nemashanu squats. Nedzimwe nhambo nyowani kutenderera pamhasuru kuchawedzera.
- Yese Muviri Tamer (33 maminetsi). Nguva yekudzidziswa yemuviri wese, iyo inosanganisira simba uye cardio nguva.
- Kumusoro & Kuderera (18 maminetsi). Muchiitwa ichi chaisanganisira kungoita 4 kurovedza (squat, yakatwasuka kumhanya, dumbbell bhenji kudhinda, mamwe mabhureki), ayo anodzokororwa mumatanho akati wandei.
- RIPT para (14 maminetsi). Kudzidzisa kuhukura kwekuvandudzwa kwemasuru edumbu, akananga uye oblique. Maekisesaizi mutambo zvinosiyana pamwe nekurovedza muviri pasi.
- Stretch (17 min). Nyoro, inonakidza kutambanudza yemuviri wese.
Kana iwe uchitsvaga yakazara simba chirongwa, RIPT90 ingave iri imwe nzira yakanaka yekuvandudza mhasuru kumba. Iko kushoma kuverenga uye akasiyana maekisesaizi anoita kuti kosi Jody Hendrix ive chigadzirwa chakabudirira muchikamu chayo.
Nekuita kwako uye kudzikisa njodzi yekukuvara uye kukuvara gara uchiedza kudzidzisa mumateya, mabhurugwa emitambo uye mahembe akasununguka. Zvipfeko zvinofanirwa kuve zvakasununguka uye zvinoshanda, kwete kumanikidza mafambiro uye kusasununguka zvakanyanya.