Mukati
Kana iwe uchida kuunza dumbu rako mune yakakwana mamiriro, ndiyo nguva yeku chirongwa Kate Frederick yemuchina wekutsikirira. Ichi chiitiko chinoshanda chakagadzirirwa kuti uvandudze mafomu ako.
Tsananguro yechirongwa Kate Friedrich: Core Max
Kate Friedrich anoda kutanga kurwa neimwe yenzvimbo dzakaomarara dzematambudziko muvasikana. Yayo yakaiswa kumuchina weCore Max zvinobatsira kukununura kubva padumbu remafabby uye mativi anoputika. Murairidzi akaisanganisira muchirongwa maitiro anoshanda uye anobatsira ekusimbisa mhasuru dzepakati uye shanduko yemuviri wako. Icho chidzidzo chakanangiswa nekuzorora nekufamba kusinga tsanangurike kwenzvimbo dzese dzakanangwa. Anoshanda ekurovedza muviri kwedumbu anokanganisa ekumusoro uye ezasi abs, oblique, lumbar, uye transverse mhasuru.
Iyo yakazara nguva yekuoma iri 1 awa. Inosanganisira zvikamu zvitatu, chimwe nechimwe chazvo chinotora maminetsi makumi maviri. Chikamu chekutanga chinosanganisira kurovedza muviri pasina zvimwe zvekushandisa, chechipiri uchishandisa fitball, chechitatu - uchishandisa bhora rekurovedza muviri uye bhora rekurapa. Zvese zviitwa zviri paMat. Iwe unozoita kugara-UPS, kusimudza makumbo, mapuranga, nezvimwe zvinobatsira kurovedza muviri kuti ugadzire rakasununguka dumbu.
Kune zvidzidzo naKeith Frederick iwe unozoda fitball (inodikanwa) uye mushonga bhora (zvimwe, asi iwe unogona kuzviita pasina izvozvo). Kana iwe usina fitball, unogona kuita yekutanga-maminetsi makumi maviri, iyo isingade mimwe michina. Chirongwa chakakodzera kune vese vatambi vemuviri uye vafambira mberi. Nekuti iyo Workout yakakamurwa kuita zvikamu, iwe unogona kugadzirisa iyo nguva. Pakazara, iyo yakaoma inokodzera chero chikamu chemuviri.
Sezvaunoziva, ku bvisa mafuta emudumbu, kurovedza muviri kweaerobic kunokosha. Naizvozvo, zvinokurudzirwa kuti ubatanidze Max Core ne cardio Workout. Ichakubatsira iwe kuzadzisa chinangwa chako nekukurumidza. Panyaya iyi, zvine musoro kusarudza chirongwa cheeerobic: Yepamusoro yakanakisa imba cardio yekurovedza inoenderana nemunhu wese!
Izvo zvakanaka nezvakaipa zvechirongwa
zvayakanakira:
1. Core Max ndeimwe yeakanyanya yemhando zvirongwa zvekugadzira iyo chaiyo yekudhinda. Unogona kudzikisa dumbu rako, kubvisa mahudyu uye kusimbisa mhasuru mhasuru.
2. Seti yekurovedza muviri kubva kuna Kate Friedrich inokutendera kuti ushande kumusoro uye kwakadzika abs, inoyambuka uye oblique mhasuru uye lumbar mhasuru.
3. Fitball inowedzera kushanda kwezviitwa. Uchiita nebhora rakadzikama, iwe unobata basa rehuwandu hwemhasuru.
4. Chirongwa chakakamurwa muzvikamu, saka iwe unogona kuita maminetsi makumi maviri, makumi mana maminetsi kana 20 awa paunofunga.
5. Kirasi ine zviyero chete zvezviitwa zvinoshanda zvemudumbu uye zvinotora awa rimwe chete, saka gadzirira mutoro unorema wemhasuru yepakati.
6. Zvisinei, chirongwa ichi chakakodzera kune ese hunyanzvi mazinga: kubva pakutanga kusvika kumberi. Vatangi vanogona kupfupisa nguva yechidzidzo pazvinenge zvichidikanwa.
nezvayakaipira:
1. Kuti uderedze dumbu uye zvidimbu, iwe unoda kugara uchirovedza moyo. Naizvozvo, kubata chete nechirongwa ichi pasina kurovedza muviri - haishandi.
2. Kune makirasi iwe unozoda fitball uye ndoda mushonga wemushonga.
Mhinduro pachirongwa, Core Max naKate Friedrich:
Chirongwa Core Max Kate Friedrich ichakubatsira kukutungamira muchimiro chakakura. Kana dumbu nehudyu iri nzvimbo yako yedambudziko, saka chiitiko ichi chinokukodzera sezvo zvisingaite nenzira.
Ndokumbira utarise imwe chirongwa kubva kuna Kate Frederick yedumbu.