Akashaikwa rovedzo nyowani Kate Friedrich? Ipapo tinokupa iwe imwe yekupedzisira zvivakwa zvemudzidzisi ane mukurumbira - XTrain yauchazokwanisa kushanda pane yega dambudziko nzvimbo, kuunza tsandanyama mutoni uye kubvisa zvakawandisa mafuta.
Tsananguro yechirongwa XTrain kubva kuna Kate Frederick
XTrain yakaoma yezvidzidzo zvinoshanda zvinobatsira iwe kunatsiridza hunhu hwemuviri uye kudzikisa muzana yemafuta emuviri. Kate Friedrich anopa mutoro wakasiyana siyana wemhasuru dzese dzepamusoro nepamusoro pemuviri. Iwe unozoshandisa zvese zvinogoneka zvemumba kuverenga (kunze kwetsvimbo), kunyatsogadzirisa nzvimbo dzese dzine dambudziko. Kuderera kwaKate uye anoshandisa kukanganisa, simba uye maekisesaizi, mashandiro uye plyometric kurovedza, kukumanikidza kuti ushande kusvika pamugumo wezvavanogona.
Mune XTrain chirongwa chakabatanidzwa 11 dzakasiyana kurovedzwaizvo zvinogona kuitwa zvakasiyana kana kusanganiswa kuita chirongwa chimwe. Mumabhureki mimwe michina inodiwa pavhidhiyo yega yega.
1. nakisa Cuts (Maminitsi makumi mana nemashanu): kudzidziswa kwakasimba kweaerobic-kwemuviri wese. Iwe uchachinjisa zvikamu zvemagetsi ne dumbbells uye iri yakaderera mhedzisiro cardio chikamu (dumbbells, chest expander, chest expander, mahwendefa kune gliding).
2. gumbo (52 maminetsi): kurovedza muviri kunoshanda kwemakumbo uye magaro, ayo anosanganisira akasiyana siyana ekurovedza muviri wezasi sesimba uye Borrego hunhu. (dumbbells, kurovedza bhora, chipfuva expander, mahwendefa kune kutsvedza).
3. Cardio gumbo Nokufema (Maminitsi makumi mashanu): chirongwa cheaerobic-simba rekutsva mafuta nekusimbisa mhasuru dzemuviri wezasi. Inosanganisira plyometrics uye kurovedza zvine zviyero (dumbbells, nhanho chikuva, batisisa tsoka).
4. Chipfuva, Kudzoka & Mafudzi (51 maminetsi): inesimba simba kurovedza chipfuva, musana nemapendekete (dumbbells, kurovedza bhora, kubata).
5. Bi's & Tri's (Maminitsi makumi mana nemashanu): simba rakasimba rekudzidzira biceps uye triceps (dumbbell, fitball, expander).
6. Burn Sets Chifuva, Back & pamafudzi (Maminitsi makumi mashanu): simba rekudzidzisa chipfuva, musana nemapfudzi ane huremu hunorema. Kune rimwe nerimwe boka remhasuru rinotora rakasiyana denderedzwa kwemaminitsi gumi nematatu (dumbbells, nhanho chikuva, expander).
7. Kupisa Inoisa Bi's & Tri's (37 maminetsi): simba rekudzidzisa biceps uye triceps ine huremu hunorema. Kune rimwe nerimwe boka remhasuru rinotora rakasiyana denderedzwa kwemaminetsi gumi nematatu (dumbbells, nhanho chikuva, expander).
8. Kurwisa Kwakaoma (46 maminetsi): iwo maminetsi makumi matatu ekutanga iwe uchave wakasimba cardio zvichibva pazvinhu zveartial arts, uyezve maminetsi gumi ekurovedza aine dumbbells kuratidza mhasuru (dumbbell).
9. Zvese Kunze Kwakadzika Impact HiiT (38 maminetsi): iyo yenguva yakadzika inokanganisa cardio Workout. Yekutanga kutenderera (maminetsi gumi nematatu) - aine dumbbell uye huremu hwemuviri wake. Yechipiri kutenderera (13 maminetsi) - ine nhanho. Yechitatu kutenderera (maminetsi mashanu) - zvirongwa zvekutsvedza (dumbbells, nhanho chikuva, mahwendefa kune kutsvedza).
10. Tabatacise (45 min): TABATA yekudzidzira nguva yekupisa yakawanda macalorie nemafuta. Iwe wakamirirwa ne5 kwakanyanya kutenderera kweTABATA (nhanho-chikuva).
11. tasva Ita kuti zviite (Maminitsi makumi mashanu): iyo yenguva yakaderera yekukanganisa cardio pane iyo kutenderera (kutenderera).
12. moyo (10 maminetsi): maviri mapfupi mabhonasi ezvidzidzo zvegumi remaminitsi gumi imwe neimwe. Ari pasi uye inosanganisira kurovedza muviri kumusana uye tambo.
Chirongwa ichi chinosanganisira zvekare karenda yezvinoitwa, asi chinenge chichifanira chete kune avo vanotenga maDVD akaomarara, nekuti chirongwa ichi chinosanganisira zvinonzi "zvirevo”(Premix). Iyo yekumberi chikamu chega zvikamu zvezvirongwa, saka zvinosanganisa kugadzira chidzidzo cheiyo chaiyo nhanho yekuoma. Zvisinei, iwe unogona kugadzira yakazvimirira khalenda, kuchinjanisa simba uye kurovedza muviri paunenge uchikwanisa.
Kuti uite chidzidzo iwe unoda imwezve hesheni, semumapurogiramu mazhinji Kate Frederick. Ndokumbira utarise, zvinodikanwa kuve nazvo akati wandei maviri emhando dzezvimedu zvezviyero zvakasiyana. Vhidhiyo inoratidza huremu hunoshandiswa nemurairidzi mune chakati chiitiko, asi iwe unogona kuyedza kuti uwane huremu hwakakodzera dumbbells, zvichibva pamano avo. Chirongwa ichi chakagadzirirwa chemberi chikamu chakabatanidzwa, asi pamwero wepakati mizhinji yekudzidzira kuchave kuripo.
Kurumidza kuyedza inoshanda seti yaKate Friedrich - XTrain. Muiyi vhidhiyo yakasiyanasiyana iwe uchawana yako yaunofarira kurovedzwa kwekugara uchiitwa. Tanga kushanda pakuvandudza muviri wako nhasi!
Pakati pevezera rako vachanyatsoona chimwe chirongwa chakakurumbira pacate, Friedrich's low impact yakaoma Low Impact Series.