Mukati
Mike Donavanik anozivikanwa kuvaverengi vedu nekudzidzisa Xtreme Burn, iyo yatakatsanangura pakutanga. Vazhinji vakatomboedza uye kukoshesa mhando dzemhando yepamusoro kubva kumudzidzisi wechidiki uyu wekuAmerica. Tinokupa iwe yakasarudzika-yakasarudzika Mike Donavanik - 14-zuva chirongwa HIIT-kudzidzira.
Mike Donavanik zvirokwazvo ari pakati ivo vepamusoro Hollywood varairidzi. Kunyangwe anga achiri mudiki (kuna Mike ane makore makumi matatu chete ekuberekwa), akakwanisa kuzviratidza nekuva murairidzi wenyanzvi dzakadai saKatie Holmes, Juliette Lewis, Sarah underwood, Jeremy Jordan, Rumer Willis, uye varimi vane mukurumbira vanokunda Oscar kunyangwe vamwe varairidzi vane mukurumbira muHollywood.
Mike specializiruetsya pane yakakwira-yakasimba nguva yekudzidzira. Akaburitsa akati wandei maDVD kubva kuKwakanyanya Kupisa uye kwakanyanya Kupisa - akadaro mazita emapurogiramu anoratidzira maitiro Mike Donavanik kudzidziswa. Yake kurovedza muviri kunoshanda kwazvo kubva pakuona kwekukurumidza kurasikirwa uremu, matauriro emuviri uye kukura kwekutsungirira.
Iwo kudzidziswa naMike Donavanik ndeinotevera: iwe unowana kumwe kuchinjika kwesimba rekupfekedza simba nemahurema emahara uye zvine simba nguva dzemukati. Kudzidziswa kwakadai kwenguva ndeimwe yeakanyanya inokurumidza uye yepamusoro nzira dzekupisa mafuta uye kuchengetedza uye kuvaka mhasuru. Uye zvakare, iwe uchapisa macalorie kwete chete mukati mekirasi, asi kwenguva yakareba mushure. Inowanzozodaidzwa kunzi afterburn mhedzisiro.
Isu tinokupa iwe kuti uzvimiririre wega kuona kushanda kwekudzidzisa Mike Donavanik, edza iyo yakasarudzika chirongwa-chemazuva gumi nemana kudzidziswa. Izvi zvakaoma chaizvo pikisa muviri wako. Zvisinei nedanho rako rekudzidziswa, iwe unozonzwa zvizere mhedzisiro yemisangano yako yekudzidzira, ichiita kuti muviri wako uome, wakashongedzwa, wakasimba uye wakagwinya.
Iyo chirongwa chirongwa kubva kuna Mike Donavanik - kwekupedzisira Burn 14 zuva Dambudziko:
- Zuva 1: Xtreme Burn HIIT30 Workout 1 (30 maminitsi)
- Zuva rechipiri: Metabolic Conditioning Workout 2 (47 maminitsi)
- Zuva rechitatu: Yakazara Muviri Mukati Kudzidziswa Workout 3 (43 maminitsi)
- Zuva rechina: Kubvarura Workout 4 (31 min)
- Zuva 5: Xtreme Burn HIIT30 Workout 2 (30 maminitsi)
- Zuva 6: Xtreme Burn HIIT30 Workout 1+ Workout 2 (60 maminitsi)
- Zuva rechinomwe: Zorora
- Zuva rechipiri: Metabolic Conditioning Workout 8 (49 maminitsi)
- Zuva rechitatu: Yakazara Muviri Mukati Kudzidziswa Workout 9 (46 mineti)
- Zuva rechina: Kubvarura Workout 10 (32 maminitsi)
- Zuva rechina: Kubvarura Workout 11 (36 maminitsi)
- Zuva 12: Metabolic Conditioning Workout 1+ Workout 2 (96 maminitsi)
- Zuva 13: Yese Muviri Mukati Yekudzidzisa Kudzidzira 1+ Workout 2 (90 maminitsi)
- Zuva rechinomwe: Zorora
Aya maekisesaizi akaburitswa mumakore akasiyana (2011-2015) uye chirongwa chakazvimirira. Asi kuvasanganisa kuva imwe chete-vhiki mbiri, iwe uchagamuchira kumanikidzwa kwakanyanya uye unozokwanisa kuwana zvakanakisa mhedzisiro munguva pfupi. Mumazuva maviri ekudzidzira iwe unofanirwa kuita mavhidhiyo akateedzana, asi kana usina kugona kana simba remuviri, unogona kupatsanura makirasi.
Imwe yeaya mapurogiramu anofanirwa kutariswa zvakanyanya. Kunyangwe ukasaronga kumhanyisa mavhiki maviri akaomarara, unogona kusarudza iyi chaiyo vhidhiyo kune yepamusoro kwazvo mutoro wemuviri wese. Iyo yekurovedza inokodzera yemhando yepamusoro yekudzidziswa.
1. Yakazara Yekudzidziswa Muviri Mukati (2011)
MuZvese Muviri Kupindirana Kudzidziswa kwaisanganisira maviri-maminetsi makumi mashanu emaminetsi ekudzidzira yemuviri wese. Kirasi yega yega inosanganisira inesimba simba zviitwa nemahara mahuremu uye yakasimba nguva yenguva cardio. Iwe unowana akawanda akajairika maekisesaizi, asi kune epakutanga mafambiro. Iwo ekupedzisira maminetsi gumi akatsaurirwa kurovedzera pasi padumbu. Izvo zvinodikamwa kuva neaviri mapara eedumbbells.
2. Metabolic Conditioning (2012)
MuMetabolic Conditioning zvakare inosanganisira maviri-maminetsi makumi mashanu emaminetsi ekudzidzira muviri wese. Kurovedza kwakafanana mune zvemukati kuTotal Muviri Mukati Kudzidziswa, asi iwo mutoro wavanopa yakatonyanya kusimba. Aya makirasi anozokwezva kune vese vanoda gyrosigma plyometric. Iwe unowana 3 denderedzwa maekisesaizi kumagumo echinetso pasi pasi padumbu. Izvo zvinodikamwa kuva neaviri mapara eedumbbells.
3. Kubvarura Workout (2013)
Kubvarura Workout kwakasiyana nemaitiro maviri akatsanangurwa pamusoro. Chirongwa ichi chinosanganisira matatu akasiyana ekurovedza anozo kunyatso zadzisa mumwe. Muvhidhiyo yega yega iwe unowana 4 block yezvidzidzo aerobic uye masimba esimba. Pakupera kwechidzidzo chega chega Mike Donavanik akaunza diki yakaoma yedumbu pasi.
MuRipped Workout inosanganisirwa vhidhiyo mitatu yemaminitsi makumi matatu:
- Kudzidzira 1. Kudzidziswa nehuremu hwemuviri wake nezvinhu zveartial arts, plyometric, aerobics. Iko kusimbiswa kukuru kuri pa cardio-mutoro.
- Kudzidzira 2. Kudzidziswa ne dumbbells yepakati uremu. Vhidhiyo iyi inowedzera kurovedza muviri, asi kurovedza muviri kunowanikwawo.
- Kudzidzira 3. Kudzidziswa ne dumbbells rinorema huremu, uchitarisa pasimba remagetsi. Yakagadzirirwa kugadzira yakasimba mhasuru muviri.
4. HIIT 30 (2015)
Ichi chiitiko chinowanzoitwa HITIT yekudzidzira iyo inosanganisira simba rakasimba uye maekisesaizi eerobic. Iyo yakaoma inoumbwa ne mapurogiramu maviri emaminitsi makumi matatu. Zvakanaka gadzirira kudikitira! Iwe unofarira mashoma mashoma eanoshanda asiri-anodzokorora maekisesaizi ekusimbisa mhasuru uye kupisa macalorie. Kudzidzira chaiyo dumbbell.
Mushure memavhiki maviri ekudzidziswa kwakasimba naMike Donavanik haungoshandise muviri wako chete asi unozogona kukudziridza kusimba uye kuvandudza zvakanyanya kugwinya kwavo. Asi kunyangwe usiri kuronga kupedza mazuva gumi nemana uri pamwe naMike, ita chokwadi chekutora aya mavhidhiyo pane chinyorwa. Tinovimba havazokuodza moyo!
Onawo: gumi maapplication kubva kuFloor neMepu: kuongororwa kwakazara kwekushanda kwakanaka.