Mukati
Kutsvaga chirongwa chekushanda pamhasuru yemudumbu kusvika gadzira dumbu rako rakatsetseka? Edza zvakaoma zvipfupi kurovedza kweiyo abs naCindy Whitmarsh: Anoshamisa Abs uye tanga kuchinja muviri wako izvozvi.
Tsananguro yechirongwa Inoshamisa Abs
Cindy Whitmarsh anogona kuzvirumbidza pamusoro pematanhatu-pack abs, saka ndiani ari nani kupfuura iye anoziva zvekuita kugadzira iyo yakanaka yekudhinda. Murairidzi akagadzira seti yekurovedza muviri iyo ichakubatsira iwe kubatanidza yako yese mhasuru yemudumbu uye kusimbisa mhasuru corset. Kana wanga uchifunga izvo iwe unofanirwa kubvisa dumbu rakashata, inguva yekutanga kugadzirisa izvi nekudzidziswa kwepepanhau kubva kuna Cindy Whitmarsh.
Iyo yakaoma inosanganisira Inoshamisa Abs 4 mavhidhiyo, ayo akasiyana kubva kune mamwe maitiro ekurovedza uye padanho rekutambudzika. Zvese zvekudzidzira zvinopera maminetsi makumi maviri. Iwe uchazviita maekisesaizi mazhinji kubva pakamira, uye ichi ndicho chimwe chezvinhu zvechirongwa. Vazhinji vedu tinoshandiswa kudzidzisa muchina wekutsikirira wakarara pasi, asi pano Cindy Whitmarsh ari kushanda pane chimwe chirongwa. Zvisinei, kurovedza kwechivanhu kunoitwa kumusana, zvakare kwakabatanidzwa muchirongwa zvakakwana.
Kune makirasi iwe uchazoda dumbbell uye Mat. Kana iwe usina ruzivo rwakawanda mukurovedza, tanga kuita iro rekutanga chikamu chechirongwa. Nekuvandudzwa kwesimba rako uye mhasuru, enderera padanho rinotevera Muchikamu chetatu cheIncredible Abs zvakare inosanganisira kumwe kurovedza muviri kweaerobic kukurumidza kupisa mafuta. Nekudaro, kana iwe uchida kunyatso kuwedzera kushanda kwekudzidziswa, zvirinani kuita cardio mutoro nguva dzose. Ita chirongwa cheeerobic 2-3 nguva pasvondo kupisa dumbu mafuta uye kubvisa mativi. Semuenzaniso, edza cardio kurovedza Zvishoma pane Yakawedzera Cardio naCindy Whitmarsh.
Izvo zvakanaka nezvakaipa zvechirongwa
zvayakanakira:
1. Workout naCindy Whitmarsh yemapepanhau ichakubatsira iwe kusimbisa mhasuru uye kuzadzisa yaunoda matanhatu-pack abs.
2. Iwo makirasi anotora maminetsi makumi maviri chete. Nedzidzo yenguva dzose, kunyangwe kwenguva pfupi yakadaro inogona kusimbisa dumbu rako.
3. Cindy anoshandisa zviitwa zvekusvikika zvinokwana kusanganisira vanotanga. Murairidzi akaisanganisira akawanda epakutanga uye matsva ekurovedzera epepanhau.
4. Haufanire kuda chero mimwe michina yekuwedzera kunze kwema dumbbells.
5. Neichi seti iwe chaunoshandisa yakatwasuka, inotenderera uye isingabvumirwe. Izvi zvinobatsira kuwedzera iro basa pane yepakati chikamu chemuviri wako.
6. Matanho mana echirongwa Anoshamisa Abs anozobatsira mukufambira mberi kwekudzidzira.
nezvayakaipira:
1. Kuzadzikisa kurema kwemuno kunetsa zvakanyanya. Verenga zvakawanda nezve izvi muchinyorwa: nhanho-nhanho mirawo yekuti ungabvisa sei dumbu uye kufuridzira muchinda kumba.
2. Kana iwe uchida kwete kwete chete kusimbisa mhasuru asiwo kubvisa dumbu mafuta, zviri nani kuwedzera kune iyo aerobic mutoro.
Ongororo nezve software iyi pane yekudhinda:
Cindy Whitmarsh anopa mana emhando yepamusoro ekurovedza muviri ayo anozokubatsira iwe kusimbisa mhasuru yemudumbu uye kuwana muchina wakanaka wekudhinda. Zvisinei, yemhedzisiro mhedzisiro zvakanakisisa kusanganisa mapurogiramu akadaro ne cardio kurovedza muviri uye kudya kwakadzikama.
Onawo:
- Wepamusoro makumi mashanu ekurovedza matako kumba + apedza chirongwa chekurovedza muviri
- Wepamusoro makumi mashanu ekurovedza muviri etsandanyama dzemudumbu: kuonda uye simbisa muchina
- Wepamusoro makumi mashanu anonyanya kurovedza emakumbo + akapedzwa chirongwa chekurovedza muviri