Mukati
Anenge ese ekurovedza muviri Bob Harper anozivikanwa nekukomba kwakasimba. Nekudaro, kana iwe usati uchigadzirira mitoro inorema, teerera kune yayo chirongwa chevatangi: Mutangi Wekutanga Kurasikirwa Kwekuchinja.
Kudzidzisa Bob Harper: vanotanga: Yekutanga Kurema Kurema Kuchinja Shanduko
Kunyangwe iri zita, chirongwa ichi chaBob chakaoma kuchidaidza chiri nyore uye chinodhura. Hongu, yakareruka kupfuura mazhinji ezvidzidzo mumurairidzi weAmerica uyu, asi zvingaite here kuti atange? Kune avo vakaita zororo diki mukudzidziswa, angangodaro agone kuzviita. Asi kune avo vatangatanga avo vasina kubatikana mukusimba kwenguva refu, chirongwa ichi chichava chakanyanya kuoma. Kana iwe uchingobatanidzwa pamitambo, tarisa Workout Jillian Michaels yevatangi.
Chirongwa Bob Harper vanotanga chine maviri ekudzidzira. Yokutanga inotora maminitsi makumi mana nemashanu uye inosanganisira masimba esimba ezvikamu zvakasiyana zvemuviri: maoko, mapendekete, chifuva, dumbu, musana nemakumbo. Simba kurodha rakasanganiswa mueerobic maekisesaizi ayo anotendera iwe kupisa mafuta uye kukurumidza metabolism. Yechipiri Workout ndeye gumi-maminetsi ekudhinda. Unogona kuzviita nekukurumidza mushure mekudzidziswa kwekutanga, kana iwe uchida kukoshesa zvakanyanya pamhasuru dzemudumbu.
Kudzidzira naBob Harper, haudi chero mimwe michina yekuwedzera kunze kwemabhururu. Hatikurudzire kuti utange nehurefu hwakakwirira (anopfuura 1.5 kg), kunyanya kana iwe usiri kuda kupa kunetseka kune mhasuru dzemaoko nemapfudzi. Bob akaisanganisira chidzidzo yakawanda yekurovedza ine huremu hwayo, kusanganisira kurovedza kubva panzvimbo yeplank. Chirongwa, kunyangwe chiine diki aerobic kurovedza muviri, asi zvakazara kumhanya kwemakirasi kwakadzikira.
Izvo zvakakosha kuti uzive kuti mazhinji ekurovedza muviri Bob Harper akakodzera kune avo vakatosvika padenga nemapurogiramu akareruka Jillian Michaels uye anoda kuchinja chirongwa chako chemuviri. Wekutanga Kuonda Kurasikirwa Shanduko iwe yaunogona kuita 2-3 kanomwe pasvondouye mamwe mazuva ekuti uite maekisesaizi. Semuenzaniso, kudzidziswa cardio neGillian Milks.
Izvo zvakanaka nezvakaipa zvechirongwa
zvayakanakira:
1. Chirongwa ichi chinobatanidza aerobic uye simba mutoro. Zvisinei, bonLSI inosimbisa murairidzi kuita zviitwa zvemasimba izvo zvinokubatsira iwe kusimbisa nzvimbo dzedambudziko.
2. Kudzidziswa kunokutendera kuti ushandise mhasuru dzese mumuviri wako. Bob akaisanganisira mune dzakasiyana dzakasiyana sit-UPS uye kurovedza kubva padanda nzvimbo.
3. Chirongwa hachishande nevatangi, asi chinokwezva kune avo vakambozorora uye vava kuronga kutangazve makirasi, asi vaifanira kutanga zvachose kubva pakutanga hazviite.
4. Chirongwa ichi chinosanganisira kota yakazvimiririra papepanhau, inozvipira kuona kuti kusimbisa pamhasuru dzemudumbu.
5. Kudzidziswa hakudi chero mimwe michina yekuwedzera kunze kwema dumbbells.
6. Pakati pese pese pese paBob Harper Wekutanga Kuonda Kurasikirwa Kuchinja ndicho chinonyanya kutenga.
nezvayakaipira:
1. Chirongwa chakamiswa sevatanga, asi kune avo vachangotanga kudzidzira kumba, haashande mukuoma.
2. Haisati iri kosi yakakwana yehutano, uye kudzidziswa kunoitwa pano neapo, zviri nani kutsigira zvimwe zviitiko (semuenzaniso yakachena aerobic).
3. Muchirongwa mune zvakawanda zvekurovedza muviri kwemaoko. Saka hazvina kukodzera kune avo vanotya kurega asina kusimba, asi zvakadaro anoonekwa zororo pamafudzi nemaoko.
Mhinduro pachirongwa Mutangi Wekutanga Kurasikirwa Kwekuchinja Bob Harper:
Chirongwa Bob Harper vanotanga haigone kunzi nyore kana "kururamisa-kupfuura". Asi, inogona kuita sedanho rinotevera, eg mushure mekushanda naJillian Michaels. Avo vasina kuita kugwinya, zviri nani kusarudza makirasi zviri nyore.