Inoshanda 21-mazuva ekurovedza muviri kwemaminitsi makumi maviri kubva kuna Julia Bognar

Munguva pfupi yapfuura, takataura nezvekudzidzisa Natalie ICO, inozivikanwa nekushandira pamwe naJillian Michaels. Nhasi uchasangana nemumwe mudzidzisi kubva kuchikwata chaJillian nekudzidzira kwake 21 Zuva Shanduko

Anita Julia Bognar (Anita Julia Bognar), murairidzi ane mukurumbira wekusimbisa muviri, murairidzi, modhi ane makore anopfuura gumi nemashanu ane ruzivo mukusimba. Vanhu vazhinji vanorangarira Anita semubatsiri Jillian Michaels, mumapurogiramu ayo mazhinji, anosanganisira 15 Day Shred, Body Revolution, iyo Yekutanga Shred, Killer Buns uye Zvidya.

Julia ane mutambo wekare mumunda zvejimnastics nekutamba. Ndichiri kudzidza muchikoro chekupedza kudzidza, akatanga kudzidzisa mapoka emakirasi ekurovedza muviri (Kuchovha bhasikoro, cardio, hip hop, yoga, Bernie kudzidziswa pabhenji), uye zvishoma nezvishoma akaziva kuti kugwinya kunoshandura sei hupenyu hwevadzidzi vake. Zvakamubatsira kusarudza basa remurairidzi.

Iye zvino Julia ari kushandira pamwe neGymRa uye anogadzira zvirongwa zvekudzikira uremu. Funga kuti iwe uedze yake yekurovedza muviri 21 Mazuva Shanduko kuti ugadzire muviri wakaonda uye une toni. Sezvo zita revhidhiyo-yekudzidzisa, anonzi Julia, mune ramangwana isu tichamudaidza izvozvo.

21 Zuva Shanduko kubva kuna Julia Bognar

21 Mazuva Shanduko ari kosi pfupi yekudzidzira, yakagadzirirwa masvondo matatu. Julia anopa mutoro wakazara pane muviri wese: anopa zviremera uye cardio-kudzidzira kupisa mafuta uye kubvisa nzvimbo dzine dambudziko. Makirasi kwenguva pfupi, chete 3-15 maminetsi, asi akasiyana kwazvo uye anoshanda.

Iyo yakaoma 21 Mazuva Shanduko yaisanganisira Mavhidhiyo gumi: maviri cardio Workout matatu HIIT Workout, kurovedza zvidya nemagaro, kurovedza kwepakati, kurovedza mudumbu uye magaro, maviri edzoreredzo. Sezvauri kuona, Julia akagadzirira a akasiyana kwazvo kirasiizvo zvinokubatsira iwe kuwana mutete uye mutete muviri.

Iyo purogiramu inogara kwemazuva makumi maviri nemana. Iyo purogiramu yemakirasi ndeiyi:

• Zuva 1: Kumba Mafuta Kupisa Cardio Workout Blast Fat
• Zuva 2: Yekupedzisira Garo Kusimudza + Ab Toning Workout
• Zuva rechitatu: Kumba Yoga Workouts Inotambanudza Pakati
• Zuva rechina: Mafuta Kupisa HIIT Cardio Workout
• Zuva rechishanu: Mafuta Anopisa Cardio Workout
• Zuva 6: HIIT Workout neDumbbells
• Zuva rechinomwe: Yekupedzisira Yese Muviri Kusunungurwa neFool Roller & Bhora
• Zuva 8: Kuuraya Ab Workout
• Zuva 9: ​​Yekupedzisira Pamba Garo & Gumbo Workout
• Zuva regumi: Yekupedzisira Cardio HIIT Workout yeBelly Fat Loss
• Zuva rechitatu: Kumba Yoga Workouts Inotambanudza Pakati
• Zuva 12: Yekupedzisira Garo Kusimudza + Ab Toning Workout
• Zuva regumi: Yekupedzisira Cardio HIIT Workout yeBelly Fat Loss
• Zuva rechinomwe: Yekupedzisira Yese Muviri Kusunungurwa neFool Roller & Bhora
• Zuva 15: Kumba Mafuta Kupisa Cardio Workout Blast Fat
• Zuva 16: HIIT Workout neDumbbells
• Zuva 17: Kuuraya Ab Workout
• Zuva rechishanu: Mafuta Anopisa Cardio Workout
• Zuva 19: Yekupedzisira Pamba Garo & Gumbo Workout
• Zuva rechina: Mafuta Kupisa HIIT Cardio Workout
• Zuva rechitatu: Kumba Yoga Workouts Inotambanudza Pakati

Sezvauri kuona, iyo vhiki yevhiki haina kurehwa. Asi ka2 pavhiki iwe wakamirira kurovedza muviri: Yoga uye Tambanudza Yekupedzisira Yese Muviri Kuburitswa. Kune maekisesaizi iwe unozoda dumbbells (1-3 kg) yekushandira wega, asi mazhinji evhidhiyo inoitwa pasina kuverenga. Mune imwe chirongwa (Yekupedzisira Yese Muviri Kusunungurwa) inodawo yakakosha roller, asi iwe unogona kutsiva iyi vhidhiyo pakutambanudza / yoga.

Chirongwa chakagadzirirwa yepakati chikamu kudzidziswa. Mazhinji ezviitwa anokwanisika uye anotanga, asi mamwe maekisesaizi eroobic uye plyometric haasati akagadzirirwa nhanho yekutanga. Kana iwe uchida kuomesa kirasi, saka ingoita mavhidhiyo maviri pazuva, uchibatanidza simba re cardio mutoro.

Iyo chirongwa 21 Zuva Shanduko

1. Kumba Mafuta Kupisa Cardio Workout Blast Fat (18 maminetsi)

Cardio-kudzidziswa, iyo yakavakirwa pazvinhu kubva kuhondo yehondo. Iwe uri kumirira zvibhakera uye kurovera kukwidza moyo wako uye kupisa mafuta. Chirongwa chakashongedzerwa neakareruka maekisesaizi kubva kune yakasarudzika maekisesaizi. Iko kuverenga hakudi.

2. Yekupedzisira Garo Kusimudza + Ab Toning Workout (16 maminetsi)

Maitiro akaomarara anoshanda anotarisisa pamhasuru dzechiuno nedumbu. Julia anopa chaiwo ekurovedza muviri ekunyanyisa tsandanyama mashandiro uye matambudziko matambudziko nzvimbo. Iko kuverenga hakudi.

3. Kumba Yoga Kudzidzira Kunotambanudza Pakati (16 maminetsi)

Uku ndiko kuita kukuru kwekurovedza muviri kunobatsira iwe kuzorodza mhasuru mushure mekurovedza muviri. Kubva kuyoga muchirongwa ichi zvishoma, kazhinji iwe unozoshanda pakutambanudza mhasuru. Iko kuverenga hakudi.

4. Mafuta Kupisa HIIT Cardio Workout (23 maminetsi)

Iyo seti yekurovedza nekusimbisa pane yakaderera muviri. Iwe uchachinjisa plyometric drills uye kurovedza muviri paMat kuti utaure mahudyu uye magaro. Iko kuverenga hakudi.

5. Mafuta Anopisa Cardio Workout Hapana Midziyo (Maminitsi makumi maviri)

Iri cardio Workout yemafuta kupisa uye kuonda. Iwe wakamirira kusvetuka kuri nyore, asi iyo yakanyanya temp ichagara pane kwemaminetsi makumi maviri. Iko kuverenga hakudi.

6. HIIT Workout Ine Dumbbells (22 maminetsi)

Inowanikwa HIIT-yekurovedza muviri iyo inoshandura cardio uye simba kurovedza ne dumbbells. Iyo kirasi ine simba, asi inowanikwa nekukurumidza. Iwe unozoda dumbbells.

7. Killer Ab Workout (18 maminetsi)

Vhidhiyo iyi inoitirwa kurapwa kwese kwetsandanyama system. Julia anopa kurovedza muviri mukumira, kunyepa uye pachinzvimbo chebhawa. Izvo zvinobatsira kusimbisa mhasuru dzemudumbu, musana uye kumashure mhasuru. Unoda peya yemakomba.

8.Kugara Kumba Garo & Gumbo Workout (18 maminetsi)

Hunhu kudzidziswa kwemhasuru dzehudyu nemagaro zvinokubatsira kuti unyatso shanda pazasi remuviri. Hafu yekutanga yekurovedza yakamira yakamirira iwe: squats, mapapu uye plyometrics. Muhafu yepiri iwe uchaita maPilates kurovedza paMat. Iko kuverenga hakudi.

9.kupedzisira Cardio HIIT Workout yeBelly Fat Loss (20 maminetsi)

Bosu Workout yekurema uremu uye mhasuru yetoni. Iwe uchachinjisa plyometric uye simba zviitwa nema dumbbells, zvichikubvumidza iwe kupisa macalorie uye nekuvandudza kunaka kwemuviri. Unoda peya yemakomba.

10. Yekupedzisira Yese Muviri Kuburitswa neFool Roller & Bhora (40 maminetsi)

Ichi chiitwa kubva kune mumwe murairidzi Kelsey ane yakakosha roller yekukwiza muviri nekuzorodza nyama. Kana iwe uine iyi bhaisikopo kwete, ingo chinja vhidhiyo iyi pakutambanudza kana iyo yoga. Semuenzaniso, tarisa chirongwa ichi, 3 Vhiki Yoga Retreat.

Iyo 21 Mazuva Shanduko chirongwa chakakodzera kune akasiyana siyana ekubata. Unogona kuyedza seti iyi kana uine zororo refu kubva kuchikoro kana uchangotanga kudzidzira kumba.

Onawo: BeFiT Kusimba: yakaoma HIIT-yekurovedza muviri wese.