Fit Split ndeimwe yedzidzo dzichangoburwa dzekusimba kubva kuna Kate Frederick. Kuziviswa kweiyo nyowani nyowani kwakaitika mukupera kwa2017.Purogiramu iyi ndeye kudzidziswa kupatsanurwaizvo zvinokubatsira kuti uwedzere nguva yekudzidzira uye uwane mhedzisiro yepamusoro maererano nekupisa mafuta nekusimbisa mhasuru dzemuviri wese.
Chirongwa chinotarisa iyo Fit Split
Iwe pamwe wakambonzwa nezve chirongwa cheSplit Series, chakaburitswa Kate Frederick makore gumi apfuura. Mu10, murairidzi akagadzira chimiro chakafanana cheiyo yakaoma Fit yeSplit, chete zvimwe inoshanda uye yemhando yepamusoro! Munguva yezvidzidzo zvavo Kate anowanzo dzokorora kuti haufanire kumira uye kutambisa nguva pazororo. Muchirongwa chitsva, Fit Split iyi nheyo inoitwa 100%. Iwe haungatambise imwechete miniti chipo icho chinokubatsira iwe kuzadzisa yakakwira mhedzisiro mune shoma nguva. Izvi zvinonyanya kukosha kune avo vasina kugadzirira kurovedza muviri mazuva ese kana kwenguva yakareba.
Fit Split dzakateedzana dzinosanganisira 4 mavhidhiyo ane inguva yemakumi mashanu-50 maminetsi (+1 bhonasi pane pfupi pfupi). Chirongwa chega chega chine zvikamu zviviri: hafu yekutanga yakamirira iwe cardio-mutoro, muchikamu chechipiri - simba rekutakura. Cardio inodzidzisa yakasimba nguva yekupindirana, nepo Kate achivaita akasiyana zvakasiyana, uye anonakidza. Simba rekudzidzisa rakakamurwa kuita mhasuru dzekumusoro nedzakadzika zvikamu, uye pusha (Pusha) uye kudhonza mhasuru (kudhonza). Mumazuva iwayo, paunoshanda neboka rimwe remhasuru, kechipiri mhasuru yeboka iri kuzorora.
Saka, rondedzero Yakazara yechirongwa cheFit Split:
- Chirongwa ichi chinosanganisira mavhidhiyo mana e4-50 maminetsi + 60 bhonasi pane pfupi iprinda
- Vhidhiyo yega yega inosanganisira 2 kudzidziswa: chekutanga chikamu che cardio, uyezve chikamu chemagetsi (20-30 maminetsi)
- Kudzidzira kunobatsira kupisa mafuta, kusimbisa mhasuru, kuridza muviri, kukurerutsira kubva kumatambudziko ako
- Iwe unozoda mimwe michina, kusanganisira seti yemakomba ekuvhenekesa esimba
- Chikamu chePurogiramu Yepamberi (yepamusoro), asi iyo nhanho ye “Pamusoro pevhareji” kurovedza kuchave zvakare kunogoneka.
Nzira yekudzidzisa sei Fit Split? Runako rwechirongwa ndechekuti inogona kuenderana neyako purogiramu. Unogona kudzidzisa kanokwana kavhiki, uchiita chirongwa cheawa rimwe chete. Unogona kudzidzisa kanokwana kavhiki, asi uchigovana vhidhiyo wachi mangwanani nemanheru. Iwe unogona kuita katanhatu pavhiki kwemaminitsi makumi matatu, uchichinjana pakati pekadhiyo uye uremu kudzidziswa. Iwe unogona kunyange kusanganisa pakati pezviyereso uye cardio Workout paunofunga wega. Chirongwa chakasiyana kwazvo.
Zvechirongwa cheFit the Split iwe unozoda zvimwe zvekushandisa:
- Dumbbells (2 kusvika makumi maviri makirogiramu, inotungamirwa neayo kugona kwayo)
- Iyo inotsvedza disks (unogona kushandisa zvidimbu zvemucheka, mapepa mapepa)
- Nhanho-kumusoro chikuva
- Fitball (paired kurovedza muviri)
- Fitness band (mune zvakasiyana kurovedza muviri)
- Tsvimbo (kusarudza)
Iyo chirongwa Fit Split
Tinokupa pfupiso pfupi yezvirongwa zvese zvina zvakaiswa mune yakasarudzika Fit Split. Kana iwe uchironga kupatsanura huremu uye kudzidziswa kwecardio, usakanganwa kuita kudziya-sunga uye sunga sezvo zvakajairika kune ese ari maviri mativi.
1. Yakaderera Impact Cardio + Metabolic Conditioning (50 maminetsi)
- Yakadzika Impact Cardio. Nguva yepakati yakadzika kadhi yekurovedza muviri ine mashoma huwandu hops. Nekuwedzera mutoro, iyo inotsvedza discs.
- Kugadziriswa kweMetabolic. Simba kudzidziswa nezviyereso, kutarisa pamuviri wepamusoro: maoko, mapendekete, musana, chifuva. Kate anoshandisa anotevera dumbbell uremu: 2 kg; 3.5 makirogiramu; 4.5 makirogiramu; 5.5 makirogiramu; 7 kg.
2. Bhokisi reBootcamp + Legs & Glutes (60 maminetsi)
- Bhokisi reBootcamp. Nguva yekuita cardio yekurovedza inoenderana nezvinhu zveartial arts uye yakasimba plyometric. Kana iwe uchida kuita kuti zvinyanye kuoma, iwe unogona kushandisa zviyero zvemaoko.
- Makumbo & Kubwinya. Strength training yemuviri wezasi inosanganisira akasiyana squats, mapapu uye nhanho salageanu pa. Iwe uchanyatso shanda pane mhasuru dzehudyu nemagaro. Iwe unozoda kutsvedza uye nhanho-kumusoro. Kana danho repanhanho kwete, kurovedza kunogona kuchinjwa kana kushandiswa pasofa / cheya. Kate anoshandisa dumbbell uremu hunotevera: 4.5 kg; 5.5 makirogiramu; 7 kg; 9 kg; 11 makirogiramu.
3.Masanganiswa Impact Cardio + Dhonza Zuva (60 maminetsi)
- Yakavhenganiswa Impact Cardio. Nguva yekudzidziswa cardio kudzidzisa musanganiswa vysokogornyh yakadzika mhedzisiro uye zvinoputika kurovedzera kuwedzera kurova kwemoyo uye kupisa mafuta. Iko kuverenga hakudi.
- Dhonza Zuva. Simba kudzidziswa kwemuviri wese nekutarisa pane anotevera mhasuru mapoka: kumashure, mapendekete, biceps, magaro uye mhasuru. Iwe unozoda fitball, kugwinya elastic band, dumbbells, bhero. Tsvimbo inotsiviwa ne dumbbells ine diki kana isina kukuvara. Kate anoshandisa anotevera dumbbell uremu: 2 kg; 3.5 makirogiramu; 5.5 makirogiramu; 7 kg; 9 kg; 11 kg; 13.5 makirogiramu.
4. Shred Cardio + Push Day (55 maminetsi)
- Shred yeCardio. Impact nhanho maekisesaizi, ayo anozokubatsira kuputika metabolism yako, kuwedzera kurova kwemoyo uye mhanyisa mafuta ekutsva maitiro. Ndiro rakaomesesa chirongwa cheCardio Workout Fit Split.
- Push Zuva. Simba kudzidziswa kwemuviri wese nekutarisa pane anotevera mhasuru mapoka: chipfuva, mapfudzi, triceps uye quadriceps. Iwe unozoda nhanho chikuva, dumbbells, barbell. Tsvimbo inotsiviwa ne dumbbells ine diki kana isina kukuvara. Kate anoshandisa anotevera dumbbell uremu: 2 kg; 3.5 makirogiramu; 5.5 makirogiramu; 7 kg; 9 kg; 11 kg; 13.5 makirogiramu.
5. Bonus Abs (maminitsi gumi). Zvakare chirongwa ichi chaisanganisira bhonasi ipfupi kune mhasuru yemudumbu uye kuhukura kubva kune yekusimba bhendi uye gliding discs.
Kudzidziswa naKate Friedrich, hauzongodzora uremu uye kubvisa huremu hwakawandisa asiwo kugadzirisa muviri wako. Kate inyanzvi yechokwadi yekudzidzira simba kumba, saka zorora mapurogiramu ayo iwe uchagamuchira uyu mufananidzo, uyo waive nenguva refu wakarota nezvake.
Onawo: 80 Zuva Rekutarisa: iyo nyowani nyowani kubva Autumn Calabrese.