Mukati
Workout Kathy Smith yezvidya nemagaro anoshandura zvemashiripiti muviri wako wepasi. Inoshanda seti yemaekisesaizi padanho inosanganisira yemhando basa pakusimbisa tsandanyama uye kubvisa mafuta. Nayo, iwe uchakanganwa nezve cellulite, zvidya zvinoputika, uye matako zvisina basa.
Chirongwa "Gorgeous glutes uye hamstrings": tsananguro
Kathy Smith akagadzira kudzidziswa kwemhando yepamusoro yekuvandudza makumbo ako nemagaro. Iyo purogiramu inobva pakufamba, iyo yakaoma nekuvapo kwe stepper. Uchadaro kupisa macalorie nekuda kwekumhanya kwepamusoro kwezviitwa uye simbisa tsandanyama kuburikidza nezviitwa zvinoshanda. Kushanda pamamhasuru akasimba ndechimwe chezvinhu zvinonyanya kukosha zvekurasikirwa, nekuti mhasuru dzinopisa makorikori pakuzorora.
Nguva yekurovedza muviri Kathy Smith yezvidya nemagaro maminetsi makumi mashanu. Yakakamurwa kuita 3 zvikamu nekuwedzera kuoma. Chikamu chekutanga chine maekisesaizi ekufambisa uye kumhanya kwakanyanya kwekupisa koriori. Chikamu chechipiri chinosanganisira maekisesaizi esimba ayo anozobatsira kuita kuti tsandanyama dzako dzisimbe uye dzive nyoro. Chikamu chechitatu chine maekisesaizi pamapoka akasiyana mhasuru chikamu chepasi, chakaitwa paMat. Purogiramu inokubvumira zvakakwana shanda makumbo nemagaro ako.
Kune makirasi iwe uchada nhanho-kumusoro chikuva. Kugona kwekutonga kwehurefu hwayo kuchakubatsira iwe kuisa mutoro wakakwana wetsoka dzako. Katie anokurudzira kutanga nehupamhi hwe 10-15 cm, uye kukura kwekugadzirira kwako kwemuviri kuti uwedzere. Vatangi vekutanga vanogona kutanga kudzidzisa pasina chikuva, zvichawedzera kufambisa kurodha. Kana iwe uri mudzidzi wepamberi wobva wawedzera kuomarara kwezvirongwa uchishandisa ankle uremu. Sezvauri kuona, chirongwa ichi chakasiyana uye chakasarudzika.
Izvo zvakanaka nezvakaipa zvechirongwa
zvayakanakira:
1.Workout Kathy Smith yezvidya nemagaro inoitwa muhigh girlsgogames pace, uye zvinoreva kuti iwe ucharasikirwa nemakori uye kubvisa mafuta akawandisa.
2. Kudzidzira kunoitwa padanho, kuchakubatsira kusimbisa misumbu yechikamu chepasi. Iwe uchaita kuti zvidya zvako uye matako ako asimbise uye toned.
3. Zvikamu zvitatu zvine kuoma kuri kuwedzera zvinokubatsira kuti zvishoma nezvishoma upinde muchidzidzo. Nekukamura chirongwa kuita zvikamu, unogona kusarudza nguva yakakwana yekudzidziswa.
4. Zvese zviitwa zviri nyore uye zvakanangana. Katie anopa misanganiswa, yakaoma kuyeuka.
5. Iwe nguva dzose inogona kuwedzera kuoma kwekurovedza muviri, kana iwe ukasimudza nhanho chikuva pamusoro kana kutora zviyereso zvetsoka.
6. Panguva yekushanda pamakumbo emakumbo unopisa makorikori mumuviri wose, uye nokudaro kuvandudza chimiro chose chose.
7. Vhidhiyo yacho yakashandurirwa mumutauro wechiRussian.
nezvayakaipira:
1. Iwe unozoda nhanho chikuva kana yakagadziridzwa michina inogona kuitsiva.
2. Iyo purogiramu yakagadzirirwa vanotanga uye yepakati nhanho yekudzidziswa. Kana iwe uri mudzidzi wepamusoro, tinokukurudzira kuti utarise chikamu chekudzidziswa naKate Frederick zvehudyu nemagaro.
Nekurovedza muviri Kathy Smith yezvidya nemagaro iwe unovandudza chikamu chezasi chemuviri, kuita kuti makumbo ako akanaka uye mutete. Chidzidzo chichave chinonakidza kune chero munhu anoda kurasikirwa nemafuta uye kushandura chimiro chako.
Verenga zvakare: Kumusoro kunonyanya kushanda kwehudyu uye magaro.