Kusimba kwevakadzi vane pamuviri kunoda nzira yakasarudzika: inoda kwete kwete yepamusoro chete asi zvakare yakachengeteka. Tracy Anderson akagadzira yakakosha kurovedza vakadzi vane nhumbu iyo inobatsira kuchengeta yakakura fomu pamberi uye mushure mekusununguka.
Muchirongwa chePamuviri vakatora nyeredzi dzakakurumbira saGwyneth Paltrow naMolly Sims, vachitsanangura nyaya dzavo dzepamuviri. Vhidhiyo nevabvunzurudzo, pamwe nevamwe vatengi, Tracy akasungawo pachirongwa ichi. Uye zvakare, kosi yekusimbisa muviri inosanganisira maonero evana chiremba uye vamwe vashandi vezvehutano kune vakadzi vane nhumbu.
Zvekushanda pamba tinokurudzira kuona chinyorwa chinotevera:
- TABATA Workout: gumi seti emitambo yekudzikisira uremu
- Wepamusoro makumi maviri akanakisa kurovedza muviri kwemaoko mashoma
- Kumhanya mangwanani: shandisa uye kugona uye nemitemo yekutanga
- Simba kudzidziswa kwevakadzi: chirongwa + kurovedza muviri
- Exercise bhasikoro: zvayakanakira nezvayakaipira, kugona kwekutsvedza
- Kurwiswa: nei tichida + makumi maviri sarudzo
- Zvese nezve crossfit: zvakanaka, njodzi, kurovedza muviri
- Maitiro ekudzikisa chiuno: matipi & maekisesaizi
- Wepamusoro gumi wakasimba HIIT kudzidziswa paChloe ting
Kusimba kwevakadzi vane pamuviri Tracy Anderson
Munguva yepamuviri pangu kekutanga pa22, Tracy Anderson akawana anosvika makumi matatu makirogiramu, uye akatambura zvakanyanya kuita kuti muviri wako ugare uye mutete. Naizvozvo, panguva yepamuviri kechipiri pazera remakore makumi matatu nemanomwe, akafunga kuzvitsigira pachangu mwedzi yese mipfumbamwe. Uye mhedzisiro haina kutora nguva kuti iuye: yeiyo yose nhumbu Tracy aive neinenge isingasviki gumi neshanu kg uye ndokudzokera kune yavo yaimbove chimiro (uye ganda kunyanya) mavhiki gumi nemana chete mushure mekuzvara! Yayo mavhiki matanhatu ekutanga iye aisabatanidzwa mune chero kugwinya. Sekuzivikanwa kwake Tracy, nekuti muviri wake waive wakagadzirira, kurasikirwa kwacho kwakapihwa zviri nyore kwazvo.
Uye anofara kugovera kugwinya kwake kwekugadzirira kwevakadzi vane pamuviri. Iyo Pamuviri Purojekiti ine 9 yekudzidzira zvikamu: chikamu chimwe chemwedzi wega wega wepamuviri. Tracy Anderson anotarisa shanduko mumuviri wemukadzi ane nhumbu, uye zvinoenderana neizvi inovaka yako Workout. Makirasi ese anotora kubva pamaminetsi makumi matatu nemashanu kusvika makumi mashanu, uye vari mukudzikama, pakati nepakati. Zvekurovedza muviri iwe uchazoda chigaro chakatsiga uye mwenje dumbbells (35-50 kg).
Iyi yakaoma yekurovedza kwevakadzi vane nhumbu haina kusanganisira kusvetuka kana imwe aerobic kurovedza muviri: inoshanda kurovedza muviri yekuvandudza mhasuru. Sezvakarairwa neni kumurairidzi kuti asarudze kana kuisa kana kusabatanidza cardio Workout muhurongwa hwako hwekusimba, iwe unofanirwa kuteerera kumuviri wako. Semuenzaniso, Tracy akadzivirira kutakura kwemoyo panguva yekuzvitakura, nekuti izvi zvinokanganisa hutano hwake.
Mavhidhiyo gumi evakadzi vane nhumbu kubva kuna Amy BodyFit
Zvakanakira chirongwa ichi:
- Iyo huru yekuwedzera chirongwa - ndizvo zvakauya naTracy pamwedzi wega wega wepamuviri zvakavanzika tsika. Akafungisisa zvese zvakasarudzika zvemuviri panguva iyi yakakosha uye akaita chirongwa chakazara, icho chakagadzirirwa mwedzi yese mipfumbamwe.
- Makirasi ese anoitwa nhanho ine mwero, pasina kumhanyisa, kungoisa pfungwa pazviitwa.
- Tracy Anderson akarekodha chirongwa paakange ave pachinzvimbo. Akagadzira hunyanzvi pazviitiko zvavo zvega nhumbu mbiri.
- Asati agadzira kugwinya kwevakadzi vane nhumbu, murairidzi akaitisa tsvakiridzo mumunda wekugadzira mhasuru diki dzinova kiyi kune mutete mutumbi patanatomy muvakadzi. Akagadzira kurovedza muviri kwakadaro, uko mhasuru hombe nediki dzinoshanda pamwechete.
- Iwe unosimbisa mhasuru dzako kwemwedzi mipfumbamwe, uye ipapo iwe unozodzosera nyore chimiro chavo mushure mekusununguka.
- Iyi ndeimwe yemapurogiramu mashoma akazara akagadzirirwa vakadzi vane nhumbu. MuUS Basa rePamuviri raive budiriro huru.
- Sezvineiwo, Tracy ane akaomesesa akaomarara ekurovedza muviri mushure mekusununguka: postpartum Fitness naTracy Anderson
nezvayakaipira:
- Tracy Anderson anotaura pane mashoma maitiro, kuvimba nekutarisira kwako kana iwe uchiona vhidhiyo. Ive nekuchenjerera, nekuti kurovedza muviri kwakakosha, kunyanya kana uchitaura nezve kugwinya kwevakadzi vane nhumbu
- Kune avo vasina kumbobvira vatamba mitambo vasati vaita nhumbu, chirongwa ichi chakanyanya kuomarara. Kana yagadzirwa zvaifungidzirwa kuti iwe une imwe shoma kudzidza.
- Kwemwedzi wese unopihwa chete chikamu chekudzidzisa, saka akasimba akasiyana makirasi haafanire kumirira.
Kana iwe uine hanya nezvehunhu hwako uye hutano panguva yekuzvitakura, saka cherekedza kurovedza muviri naTracy Anderson. Hunhu, kudzidziswa kwakachengeteka kwemuviri wese kuchakubatsira iwe kuchengetedza chimiro chakakura panguva yekuzvitakura uye mushure mekubereka.
KUSVIRA ZVAKANAKA: sei kutanga nhanho nhanho