Exercise naDenise Austin yenzvimbo dzese dzine dambudziko neiyo yoga bhora

Wakaneta nemaoko anopenga, dumbu rinonamira uye cellulite pazvidya? Yenguva yekuvandudza chimiro chako! Workout Denise Austin kushanda munzvimbo dzine dambudziko ne fitball anokwanisa kukubatsira neizvi.

Nebasa rinobudirira kubva kunaDenise Austin kwenzvimbo dzese dzinonetsa iwe unozogona kushandura muviri wako nekuuita mutete uye unokwezva. Seti yekurovedza muviri ichakubatsira iwe kuwana makumbo matete, maoko ane toni, dumbu rakapetana uye chiuno chakaonda.

Zvekushanda pamba tinokurudzira kuona chinyorwa chinotevera:

  • Wepamusoro makumi maviri evakadzi shangu dzekumhanyisa kugwinya uye kurovedza muviri
  • Wepamusoro makumi mashanu makochi paYouTube: sarudzo yemhando yepamusoro yekurovedza muviri
  • Elliptical mudzidzisi: ndezvipi zvakanaka nezvakaipa
  • Dhonza-UPS: maitiro ekudzidza + matipi ekudhonza-UPS
  • Iwo epamusoro makumi mashanu akanyanya kurovedza emamakumbo matete
  • Burpee: yakanaka yekutyaira kuita + makumi maviri sarudzo
  • Wepamusoro makumi matatu emitambo yekudzidzira mukati mezvidya
  • Zvese nezve HITIT-kudzidziswa: kubatsirwa, kukuvara, maitiro ekuita

Tsananguro yekurovedza muviri Denise Austin: Sexy Abs & Kuonda

Anenge musikana wese haagutsikane nechero chikamu chemuviri wake. Inogona kuva magaro, zvidya, maoko, dumbu kana chiuno. Denise anopa kukanganwa nezvedambudziko nzvimbo nekuda kwekuoma kwekurovedza muviri kwemapoka ese emhasuru. Iwe uchashanda mukugadzira yakachena uye yakasununguka mafomu, uchiita zvakapusa kurovedza ne dumbbells uye fitball. Workout kubva kunaDenise Austin inzira yakapusa uye inoshanda yekuwana rako rekurota.

Chirongwa chinotora maminetsi makumi mana uye chine zvikamu zviviri zvemaminitsi makumi maviri imwe neimwe:

  • Chikamu chekutanga chakanangana nemhasuru dzemudumbu, kumusoro uye pasi muviri. Iwe uchaita zvekutanga kurovedza uine dumbbells yekuumba yakatetepa chimiro.
  • Muchikamu chechipiri chechidzidzo unoenderera mberi nekusimbisa mhasuru, asi uchishandisa fitball. Gymnastic bhora inobatsira kuwedzera mutoro uye rwendo bonnhamba yakakura kwazvo yemhasuru.

Kune makirasi iwe uchazoda fitball, mapara eanogumburisa uye Mat pasi. Denise Austin anopa zano nderekuti utore madhiri kubva ku0.5 kusvika ku1.5 kg (kune vanotanga zviri nani kugara pahuremu hushoma). Iyo hafu yepiri yechirongwa inoitika neiyo yoga bhora, asi murairidzi akati unogona kuzviita pasina icho. Mune ino kesi, rovedza zvishoma modifierade, asi iko kurovedzwa kwacho hakutambure. Iyo yakaoma inokodzera vese vatangi uye nevanhu vane avhareji gadziriro. Zvisinei, kana iwe uchienzanisa mapurogiramu naJillian Michaels, Denise anopa zvakawanda zvakanyanyisa mutoro.

Zvakanakira chirongwa ichi:

  1. Denise akanhonga chiitiko chinonyanya kubatsira munzvimbo dzese dzinonetsa: maoko, dumbu, chiuno, magaro nezvidya. Nhanho nhanho iwe unoshuvira kune wako wekurota muviri.
  2. Zvese zviitwa zviri nyore kwazvo, musanganiswa wakaomarara uye mabundles akasarudzika. Uye zvakare, murairidzi anotsanangura zvakadzama kuti ndeapi mhasuru yaunoshanda munguva yakapihwa.
  3. Workout naDenise Austin iri padanho zvishoma, iwe unenge uchitarisisa zvakanyanya pane ese mafambiro. Hapana mitoro inoputika, ingori yakanangana nebasa pamhasuru.
  4. Chirongwa chakakodzera kune vanotanga, Denise inopa yakachipa kwazvo mutoro. Iyi yakaoma inogona kuitwa segadziriro yekuitwa kwe "Hapana dambudziko nzvimbo" naJillian Michaels.
  5. Maekisesaizi pane fitball anoshandisa yakanyanya kuwanda tsandanyama, nekuda kwekufamba kuri nani kwema amplitudes. Izvi zvinokutendera iwe kurovedza zvakanyanya zvinobudirira.
  6. Kosi yevhidhiyo yakadudzirwa mumutauro weRussia, kuti usarasikirwa nezano rinobatsira kubva kumurairidzi.

nezvayakaipira:

  1. Kana iwe uchida kwete kwete chete kusimbisa mhasuru, asi kupisa mafuta, zviri nani kusanganisa chirongwa ichi pamwe neaerobic mutoro. Ona, semuenzaniso: Wepamusoro gumi epamba cardio kudzidzira kwemaminitsi makumi matatu.
  2. Kune makirasi iwe unozoda fitball (kunyangwe kana iwe uchida iwe unogona kuita zvakanaka usinayo).
Sexy Abs & Kurema Kurasika Kugadzikana kweBhora Workout: Denise Austin

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