Mukati
Izvo zvakaoma yekurovedza muviri panguva yekuzvitakura neTracy mallet ichakubatsira iwe kuchengetedza hutano hwakakura uye kuwana chimiro chakanaka. Makirasi, zvichibva pane zvinyoro nyoro yoga kurovedza uye maPilates anofambisa kwete chete panguva yepamuviri asiwo panguva yebasa.
Tsananguro yechirongwa yevakadzi vane nhumbu vane Tracey mallet
Tracey mallet yakagadzira chirongwa chakagadzirwa kuvaka muviri wakasimba uye mutete panguva yekuzvitakura. Kurovedza kunoenderana nezvinhu zveyoga nePilates, kuitira kuti usazongoita chete kuti mhasuru dzako dzisimbe, asi zvakare shanda pakushanduka nekutambanudza. Kuita zvinyoro nyoro kunovandudza hutano hwako, kusimudzira mweya yako, kukupa simba uye kusimba. Izvi zvakaoma zvinogona kuitwa mushure mekusununguka kuti uzviunze mune chakakura chimiro uye nekuvandudza mhando yemuviri.
Kurovedza muviri panguva yekuzvitakura kubva kuTracey mallet kunotora maminetsi makumi mashanu neshanu, uye inoumbwa nezvikamu zvinoverengeka. Unogona kuvabatanidza mune chero kuteedzana kana kuita neimwe nzira:
- Kudzidzira uye kurovedza muviri kwecorset mhasuru (Maminitsi makumi maviri). Aya ndiwo maekisesaizi etsandanyama dzemusana nedumbu, mazhinji acho uchaita kubva pakatarisana. Zvemakirasi zvinoda Mat uye mamwe mapiro pasi pemusoro nemutsipa.
- Complex yemuviri wepasi (13 maminetsi). Iwe uchasimbisa mhasuru dzehudyu nemagaro nekuita squats uye kurereka. Iwe unozoda chigaro chakasimba.
- Complex yemuviri wepamusoro (13 min). Maekisesaizi ekusimbisa biceps, triceps uye mapendekete zvichaita kuti maoko ako ave madiki uye toni. Iwe unozoda peya ye dumbbells (1 kg) uye Mat.
- Kutambanudza nemumwe wako (12 maminetsi). Kuti upedze chikamu ichi, zvinodikanwa kuve nemumwe wako. Nayo, iwe unozogona kunyatso kushanda mukutambanudza tsandanyama dzako. Iwe zvakare uchada tauro uye Mat.
Kurovedza muviri kwakaomarara panguva yekuzvitakura kunosanganisira zviitwa zviripo zvinoitwa mukudzikama kuyerwa nhanho. Yekirasi iwe yaunoda huwandu hwevasungwa kuteedzera kufema chaiko uye nehunyanzvi hwekufamba. Izvo zvakakosha kuti utarise pane zvemhando yepamusoro zviitwa, kwete huwandu. Ive neshuwa yekuteerera kumanzwiro aunoita: kana iwe uchinzwa kusanzwikwa, unofanira kubva wamisa iko kuita Workout.
Izvo zvakanaka nezvakaipa zvechirongwa
zvayakanakira:
1. Kuita maekisesaizi panguva yekuzvitakura neTracy mallet kuchakubatsira iwe kuchengetedza hutano hwakanaka, simba uye simba panguva yese yekutakura mwana.
2. Iwe unosimbisa mhasuru uye kudziita dzakasimba uye dziwedzere kusimba. Izvi zvinokutendera iwe kuti udzokere kudzoka muchimiro mushure mekusununguka.
3. Chirongwa ichi chakakamurwa kuita mativi akati wandei: yeturu yekumusoro, torso yepasi uye mhasuru corset. Unogona kuita sezvikamu zvidiki zvega, uye chiitwa chese zvakakwana.
4. Sarudzo yakasanganiswa ichasunungura kusagadzikana kubva kumashure uye ichasimbisa iyo corset mhasuru. Uye kurovedza muviri kubva kuyoga uye Pilates kunoita kuti muviri wako uchinjike uye utambanuke.
5. Uchadzidza kufema kwakakodzera zvinozobatsira kuti kubereka kuve nyore.
6. Chirongwa ichi chakachengeteka chose kwauri nemwana wako.
nezvayakaipira:
1. Vhidhiyo yakapfurwa mune zviri nani fashoni yechinyakare. Iko zvishoma kuisa-kuisa kumakirasi.
2. Kumwe kurovedza kunonetsa kudzokorora kune avo vasingaite mutoro wakadai vasati vaita nhumbu. Pakati pevamwe vanodhura vanoona Denise Austin ane nhumbu
Kana uchida kuchengetedza hutano uye chimiro chakanaka, kurovedza muviri panguva yekuzvitakura neTracy mallet ichave nzira huru yekuita izvi. Iyo yakaoma inoenderana neyoga uye maPilates anoita kuti muviri wako uve wakasimba, unogara kwenguva refu, unochinjika uye wakasimba.
Onawo: Kusimba kwevakadzi vane nhumbu vane Chirwere lia: zvinobudirira uye zvakachengeteka.