Mukati
Kufunga nezve kugwinya kumba? Edza iyo yekudzidzira Bob Harper yevatangi vekutanga - Cardio Max Kurema Kwehuremu. Iyi inzira yakanaka yekupisa mafuta, sungisa mhasuru uye kubvisa nzvimbo dzedambudziko.
Tsananguro yehurongwa Bob Harper yevatangi vekutanga
chirongwa Cardio Max uremu Kurasikirwa inotungamirwa naBob Harper nevakwikwidzi pachiratidziro mujaho mukuru wevakakundwa. Nehunhu uhwu hwekudzidzira nguva, iwe unozogona kugadzira trim uye yakatetepa chimiro munguva pfupi kwazvo. Iyo yakaoma inosanganisira mafuta-kupisa uye toning zviitwa izvo zvinobatsira iwe kudzikisa dumbu, sunga mahudyu uye simbisa iyo glutes.
Wepamusoro wakanakisa kurovedza muviri kwevanotanga kana kupi kwekutanga kuita kugwinya?
Chirongwa Bob Harper chevatangi vane zvikamu zvinotevera:
- Dziisa: kudziya muviri uye kuigadzirira kunetseka kwakanyanya.
- 1 chidimbu (Maminitsi makumi maviri neshanu): ita maekisesaizi uye anoshanda evatambi kuti iwe uchachinja muviri wako.
- Chikamu 2 (Maminitsi gumi): kuwedzera uremu neyakareba cardio kurovedza muviri.
- Chikamu 3 (10 maminetsi): dzosera mushando nyangwe tsandanyama uye wotanga kuvaka materu emuviri.
- Hitch: kudzikama kufema uye zorora mhasuru dzako mushure mekudzidzira.
Kutanga, iwe unogona kurovedza muviri kwemaminitsi makumi maviri nemashanu pazuva, zvishoma nezvishoma uchichinjisa muviri kumutoro. Tevere, iwe unogona kuwedzera iyo 25-maminetsi zvikamu uye nekuwedzera iyo nguva yebasa. Kana iwe usati uchikwanisa kudzokorora kuitira murairidzi shanduro dzakaomarara dzezviitwa, saka ita zvigadziriso zvishoma. Nechega chega chiitwa muviri, kutsungirira kwako kunovandudzika uye iwe uchawedzera kukwirisa kwekushanda kwako.
Kune makirasi iwe unozoda Mat uye mwenje dumbbells. Vatangi vekutanga vanogona kuita nema dumbbells 1 kg, asi huremu hwemakomba hunofanira kuwedzerwa kusvika 2-3 kg. kudzidzisa iwe unoda mune sneakers, nekuti kusvetuka kunopa kunetseka kwakanyanya pamajoini.
Izvo zvakanaka nezvakaipa zvechirongwa
zvayakanakira:
1. Chirongwa ichi chinopa mutoro wakazara pamuviri. Iwe uchapisa macalorie neakanyanya cardio kurovedza muviri uye sungisa mhasuru nesimba rekurovedza muviri.
2. Workout Bob Harper ari zvakakwana yakakodzera vatangi uye avo vakamboita nguva refu yekurovedza muviri. Uye zvakare, inoratidza zvirinyore kugadziriswa kwezviitwa zvevatangi.
3. Uchakwanisa kupisa mafuta munzvimbo dzine matambudziko nekuvandudza maoko ako, dumbu, magaro nezvidya. Mudzidzisi anoshandisa kurovedza muviri uko kunomanikidza iwe panguva imwe chete kushanda mapoka emhasuru akati wandei.
4. Vhidhiyo yekudzidzisa inokurudzira zvikuru. NaBob tichiita chirongwa ichi timu yake kubva muTV inoratidza iyo yakakunda marathon. Kusimba kunogona zvachose munhu wese!
5. Chirongwa ichi chakakamurwa kuita chinguva, pamwe nekuchinja kuchizobatsira kuti ubudirire.
6. Kuti uwane Workout iwe unongoda zvidhoma uye Mat pane pasi.
7. Zvichienderana neunyanzvi hwako unogona kuenda kubva pamaminetsi makumi maviri nemashanu kusvika makumi matanhatu pazuva.
nezvayakaipira:
1. Workout Bob Harper yevatangi vekutanga inosanganisira kushanda nesimba mukati memaminitsi makumi matanhatu. Kirasi, asi inoshanda, asi inonetesa.
2. Teerera pamabvi ake, kusvetuka uye squats zvinogona kukonzera kusuruvara mushure mekudzidzira.
Workout Bob Harper yevatangi vekutanga ichakubatsira iwe kurasikirwa uremu, kugadzirisa chimiro uye kuda mitambo. Hapana kubvumirana, inguva yekutanga kuita nhamba yangu izvozvi!
Onawo: Mhedziso yeese Workout Bob Harper.