Mukati
Peak 10 Cardio Mukati Kupisa iri rakakomba cardio Workout naMichelle Dosw kune avo Ida kugwinya kusingachinji. Kurovera kweawa imwe chete kunobatsira iwe kupisa makoriyori mazana mashanu kusvika mazana matanhatu uye kukanganwa nezvedambudziko rekudzikira.
Tsananguro Cardio Mukati Pisa Michelle Dasua
Michelle Dosw akawana mukurumbira wakakura makore mashoma apfuura mushure mekuburitswa kweiyo yakazara yehutano kosi PeakFit Dambudziko. Kana iwe uchitoziva nezvechirongwa ichi, Peak 10 Cardio haizove chinhu chitsva kwauri. Michelle zvakare yakavakirwa vysokogornyy yenguva matenderedzwa ayo anotendera iwe kupisa huwandu hwakawanda hwe macalorie mune imwe Workout. Iwe unenge uchinge uchishanda panogumira mukana wavo, kuti uite muviri wako mutete uye kukwana.
Chirongwa chinotora 65 maminetsi. Munguva yekirasi iwe unozofamba uchibva pane imwe nhanho kuenda kune imwe, zvishoma nezvishoma uchikwira, wobva wadonhedza nhanho. Pakazara pachave nematanho mana ekusimba, pazasi pevhidhiyo yavanowoneka: Basecamp (primary), Kukwira, Kukwira, Peak (iyo yepamusoro). Nokubatanidza zvinhu ye kickboxing, plyometric, maekisesaizi uye mitambo, kurovedza kunoitika nekumhanya kwehasha, zvisinei, iyo yekudzora yekumhanyisa kumhanya inobvumidza kumira nayo kusvika kumagumo.
Michelle Dasua haana kumira ipapo ndokusunungura a yakanyanya hasha cardio Workout: Peak 10 Zvimwe Cardio Nguva Yekupisa. Iyo zvakare inotora 1 awa, asi chete kwekuitwa kwayo, iwe unozotoda yakatowedzera simba. Kwete nekukurumidza kumhanyira kune yakaoma musiyano, unokwana mwedzi kuti ubude pamwe neyekutanga vhezheni yevhidhiyo.
Kune makirasi iwe haudi chero yekuwedzera michina, kunyangwe gymnastic Mat yaunoshandisa chete panguva yekupedzisira kutambanudza. Kuti uwane mibairo yakanaka, iwe unofanirwa kuita cardio kurovedza muviri nguva dzose, kanokwana 2-3 kavhiki. Zvingave zvakanaka kana iwe uchigona kuzvibatanidza nemapurogiramu emagetsi ekusimbisa mhasuru. Iyo ndiyo nzira inoshanda kwazvo yekudzora huremu. Unogona kutarisa simba rekudzidzisa Bob Harper kana kutora sarudzo iri nyore: "Hapana nzvimbo dzine dambudziko" kubva kuna Jillian Michaels.
Izvo zvakanaka nezvakaipa zvechirongwa
zvayakanakira:
1. Cardio Mukana Kupisa inguva yekudzidzira. Sezvaunoziva, nguva yekudzidzira inoverengeka inoshanda zvakanyanya kupfuura yakajairwa cardio makirasi, nekuti inobatsira kupisa 3-4 dzimwe nguva macalorie.
2. Ichi chirongwa chakasimba cheaerobic chinozokubatsira kupisa mafuta nekutaura mhasuru. Kuzviita 2-3 pavhiki, iwe uchakurumidza kukwanisa kupinda muchimiro.
3. Michelle Dasua akabudirira anobatanidza musanganiswa unoshamisa we kickboxing uye kurovedza muviri kubva plyometric. Kudzidziswa kuchaitwa mukati ichienderera mberi nhanho, asi kumwe kurovedza kuchakubatsira iwe kudzoreredza masimba pamberi pekumhanyisa kunotevera.
4. Chirongwa chinozovandudza zvakanyanya moyo wako kutsungirira. Ichave inobatsira kwazvo mune ramangwana: iwe unomira kunyangwe rakaomesesa uye rakasimba kirasi.
5. Kazhinji kazhinji makochi anoita kuti tifare nemhando yekutambanudza pakupera kwekudzidziswa, asi Michelle anosarudzika anosarudzika. Kutambanudza mhasuru iye akabhadhara kwemaminitsi gumi. Munguva yekutambanudza iwe unozorodza uye kumutsidzira mhasuru, uye nekudaro kusimudzira kukura kwavo.
6. Vhidhiyo yacho inoratidza zvakajeka zvauri parizvino danho rekusimba: kubva kune imwe kusvika ina. Kunyangwe iwe usina moyo wekutarisa, iwe uchaziva kana isu tichifanira kuita zvatinogona.
7. Nekuda kwekuti murairidzi asiya maviri evhidhiyo: Cardio Burn uye Zvimwe Cardio Burn, unogona zvishoma nezvishoma kuenda kune yakaoma kunzwisisa vhezheni yenguva yenguva cardio.
nezvayakaipira:
1. Ligaments uye zvirongwa zvekurovedza muviri Michelle hazvina kusiyana kureruka uye kuwanikwa. Kana iwe uchifunga kuti pamba vhidhiyooframerate inofanira kuve yakapusa sezvinobvira, chirongwa ichi hachisi chako.
2. Zvakare haina kukodzera kune vanhu vane hutano husina kutsarukana, hwakasimba simba uye hudyu inorwadza. Vhidhiyo yacho inosanganisira kusvetuka kwakawanda, saka chengetedza shangu dzemhando yepamusoro.
3. Kudzidziswa hakusi kwevanotanga uye kunyangwe kune vanhu vane average average. Kana iwe uchitsvaga chimwe chinhu chinodhura, tarisa cardio kubva kuna Jillian Michaels.
Zvisinei, kana iwe wakambove wakabatanidzwa mumitambo, usatya kusimudza bhawa uye kusimuka kune imwe nhanho. Dzimwe nguva tinofunga kuti hatikwanise kuita chirongwa chakasimba kudaro sePeak 10 naMichelle Dosw kana Insanity naShaun T. Asi kazhinji hatitombo fungidzira izvo zvinokwanisa muviri wedu.
Onawo: Super-yakanyanya nguva yekudzidzira Workout naAmy Dixon.