Mukati
Isu tinopa iwe kutarisisa kune imwe yakanyanya seti yekudzidzira kubva kuna Bob Harper: The onda rules. Chirongwa chemwedzi mitatu chinosanganisira pfupi asi yakaoma yekurovedza iyo inokubatsira iwe kuti uwane nekukurumidza chimiro.
Nezve iyo yekurovedza muviri Bob Harper - Iyo Skinny Mitemo
Ganda Rinotonga kana "Mitemo yekuwirirana" chirongwa chakazara chemuviri wese chakagadzirwa nehunyanzvi kugwinya Bob Harper. Bob akagadzira iyi vhidhiyo kosi yekuvandudza yako simba, kutsungirira uye kushanduka nekusanganisa nyore, asi inoshanda kurovedza muviri. Mazuva ese iwe unozoita ipfupi kurovedza iyo inotarisa pakupisa mafuta nekukudziridza mhasuru simba. Bob zvinehungwaru anosanganisa kurovedza muviri wepamusoro uye wezasi muviri kutoni maoko, makumbo uye abs.
Saka, iyo yekusimbisa kosi ndeyemwedzi mitatu uye inodzidziswa ne3. Iwe unogona kugadzira irinyore purogiramu yemakirasi, uye unogona kutora yakagadzirira-yakagadzirwa karenda kubva kumurairidzi. Yakapihwa inotevera "Workout":
- Cardio (cardio)
- Simba (simba)
- Core (yemisungo yepakati)
- Abs (yeABS)
- yoga
Ivo vanopedza ingangoita gumi nemaminetsi gumi (yoga - maminetsi makumi matatu), asi usangwarira nguva diki yakadaro yekudzidziswa. Nditende, kusimba kwechirongwa ichi kuchave kubhadhara.
Izvo zvakakosha kuti uzive kuti iyo yakatarwa nguva haina kusanganisira yekudziya-up uye sunga. Vakapa Bob seyakasiyana vhidhiyo yemaminetsi gumi. Unogona kuityora pamwe pakuita maekisesaizi, pamwe pacho nezvechisimba. Asi chero zvakadaro usatombovashaya - zvikasadaro pane njodzi huru yekukuvara. Iwe unogona kutora inodziya-up uye rova kubva kune mamwe mapurogiramu Bob Harper, semuenzaniso, Yese Muviri Shanduko Workout.
Workout Iyo Skinny Mitemo yakafanana neiyo pfupi vhezheni yechinjikwa-kukodzera, saka, chokwadika, chirongwa ichi hachisi chevatangi. Nekudaro, iwo mukana wayo mukuru kushaikwa kwekuoma kwekuverenga. Kudzidziswa kwakavakirwa pamusoro kudzokorora kwakawanda kwechiitiko chimwe chete nekuwedzera kuwanda kwesimba. Kwemamwe mapurogiramu iwe unozoda dumbbells, asi kunyangwe pasina iwo unosimbisa mhasuru uye kupisa macalorie uchibhadharisa plyometric Exercise uye pnguva yekudzidzisa musimboti.
Izvo zvakanaka nezvakaipa zvechirongwa
zvayakanakira:
1. Izvi ndizvo kosi yakakwana yehutano yemuviri wese nekugara uchiita maekisesaizi kuchakubatsira iwe kupinda mune yakanaka chimiro kwemwedzi 2-3.
2. Yese iyo Skinny Rules Workout yekupedzisira kwemaminetsi makumi maviri nemakumi matatu! Hazvishamise, uchiita kunyange ipfupi nguva, unogona kudzikira uye kusimbisa mhasuru.
3. Kunyangwe iri pfupi nguva, chirongwa chine simba kwazvo. Kunyangwe iyi nguva yenguva yakwana kuita kuti kurasikirwa kwemafuta kuite.
4. Workout yakakamurwa kuita mapoka: press, yemisungo yepakati, simba, aerobic uye yoga. Kunyangwe kana iwe uchizoita yese seti, unogona kusarudza iyo yakakodzera kwazvo kudzidziswa.
5. Kosi yekusimbisa muviri inosanganisira kendendari ine purogiramu, asi unogona kuvabatanidza pakati pavo, pakuziva kwavo chete.
6. Kune makirasi iwe unodzokorora iwo mamwe maitiro, asi nekudzokorora kwega kwega iwe uri kuzviita zvese mune zvakanyanyisa kumhanya.
7. Chirongwa chakavakwa pane chirevo cheiyo intervalnode: iwe unoita maekisesaizi kusvika paunogona napo, ita zororo uye wozodzokera pakurova kwehasha kwekudzidzira.
nezvayakaipira:
1. Iyo yekusimbisa kosi haisi yevatangi. Kana iwe uri wekutanga, tarisa kudzidziswa naBob Harper: Wekutanga Kuonda Kupera Shanduko.
2. Warm-up and hitch is a separate video. Kupfuurirazve, iko kurovedza muviri kumakirasi ese kunogona kukurumidza kufinhwa.
3. Yakawanda plyometric, kusvetuka, squats, iri isina kuchengetedzeka pamabvi emabvi.
4. Haasi munhu wese achada fomati yekurovedza muviri: iwe uchaita zviitwa zvakati wandei nekudzokorora kwakawanda uye nekuwedzera kusimba.
Workout naBob Harper Iyo Skinny Mitemo ichave sarudzo huru kune avo vaitsvaga chirongwa chipfupi asi chakasimba chemuviri wese. Kwemwedzi mitatu yekudzidzira iwe haugone kunatsiridza muviri wako chete, asi zvakare nekuvandudza zvakanyanya kutsungirira kwako kwemuviri.
Onawo: chirongwa chitsva chakazara kubva kuna Bob Harper's Nhema Moto