Iwe unoda kushandura muviri wako uye kuwana kugarisana kwepfungwa nemweya? Wobva waedza Workout Denise Austin: “Masimba emagetsi. Pfungwa, muviri nemweya ”uye tanga kuchinja chimiro chavo chemukati nekunze.
Tsananguro yechirongwa
Denise Austin anopa chirongwa chekuvandudza muviri nemweya. Inounza pamwe chete mukurovedza muviri kwakawanda mafambiro, inosanganisira zvinhu zveiyoga, Pilates, ballet uye kutamba. Unenge uri kushanda pa kuisa pfungwa, kufema kwakaringana, kuvandudzika kushanduka uye kumira. Seti yekurovedza muviri zvakare ichakubatsira iwe kuvandudza muviri wako, uchiita kuti ugare uye wakasimba.
Fomu rakatetepa uye rakapfava muviri neiyo yoga kubva kunaDenise Austin
"Power zone" ine zvikamu zvinoverengeka, zvinotsvedza kubva kune imwe kuenda kune imwe. Saka, Workout Denise Austin yaisanganisira anotevera nzvimbo:
- Yoga uye nzira dzekufema (10 maminetsi). Neichi chakaomarara unodzikamisa pfungwa dzako, gadzirira muviri wako kuitira mamwe maekisesaizi uye dzidza hunyanzvi hwekufema kwakakodzera.
- Pilates uye zvekudzidzira ballet (maminetsi makumi maviri). Denise inopa Pilates, iyo iwe yauchazoita kubva pakamira chinzvimbo, pamwe ne ballet maekisesaizi paBarre (chigaro kana imwe rutsigiro). Iwe unozonatsiridza chimiro chemaoko ako netsoka, ruramisa musana wako uye uwane iwo mamiriro akanaka.
- Kutamba kunofamba uye kutambanudza (maminetsi gumi). Mukupedzisa, iwe wakamirira zvinhu kubva ku salsa uye kutambanudza mhasuru.
Chirongwa chose chinowanzoita maminetsi makumi mana. Pazvinhu zvekuwedzera zvaunoda chigaro kana imwe rutsigiro. Kuita iwe unenge usina shangu. Denise anokurudzira uye anokurudzira mukati meyakaomarara, saka kudzidziswa kunoitika kusingaonekwe. Iyo chirongwa "Pfungwa, muviri uye mweya" yakagadzirirwa nhanho yepakati yekudzidzira, asi zvakare vanotanga neichi chiitiko vanogona kubata. Ita Workout katatu pavhiki uye mamwe mazuva matatu kuti uite yakaoma "Yakagadziriswa metabolism".
Izvo zvakanaka nezvakaipa zvechirongwa
zvayakanakira:
1. Maekisesaizi anoenderana neyoga uye maPilates anozoita kuti mhasuru dzako dzisimbe uye dzive nematani.
2. Workout Denise Austin yakachengeteka chaizvo. Zvine mhedzisiro pane yako muviri inosimbisa, asi kwete kumukuvadza.
3. Mushure mezvidzidzo haunzwe kuneta kunowanzoitika, asi nekusiyana, unosangana nekumhanya kwesimba nesimba.
4. Uchasimbisa musana wako, kuvandudza mararamiro ako, gadzira kuchinjika nekubatana.
5. Iyo yakaoma inosvikika kuburikidza nemutoro uye isingagadzike munguva. Inogona kuita vese vanotanga uye mudzidzi ane ruzivo.
6. Kudzidziswa kwakakamurwa zviri nyore muzvikamu zvinoenderana nemusoro wenyaya: maminetsi gumi kuenda mundangariro maminetsi makumi maviri emuviri uye maminetsi gumi emweya.
7. iwe haizodi mimwe michina, ingori chigaro chakatsiga chekutsigira.
8. Chirongwa ichi chinodudzirwa mumutauro wechiRussia.
Platform BOSU: chii icho, zvayakanakira nezvayakaipira, iwo akanyanya kurovedza neBosu.
nezvayakaipira:
1. Iri Workout Denise Austin akagamuchira kushoropodzwa kune yakasviba kumashure uye nerima dhizaini mavhidhiyo.
2. Nekuda kwekuisirwa mukati mechidzidzo chimwe chete zvitaera zvakasiyana siyana (yoga, Pilates, ballet, kutamba), chirongwa ichi hachina kusiya kuenderana.
Denise Austin akaratidzazve kugona kwavo kunoshamisa kwekushandisa nzvimbo dzakadai seyoga nePilates. Akagadzira chirongwa icho hazvingoshanduri muviri wako chete asi zvichagadzira kuwirirana kwemukati.
Uyezve verenga: Yoga yekudzikisa uremu - yepamusoro akanakisa emavhidhiyo ekudzidzira epamba.