Mukati
Kana iwe uri wekutanga mukusimba uye uchitsvaga pfupi pfupi cardio Workout, teerera Power Walk naBob Harper. Ita maminetsi gumi nemashanu chete pazuva uye munguva pfupi iwe unozokwanisa kubudirira zvinoshamisa mukuvandudza muviri wako.
Tsananguro Simba Kufamba kubva kuChikuru Kusununguka
Power Walk inokodzera avo vasina kugadzirira kudzidziswa kwakanyanya, asi vachida kuve neyakajairika mitambo yekunyaradza kubva kumba. Hwaro hwepurogiramu kufamba, inoonekwa seimwe yenzira dzinoshanda kwazvo dzekurwisa kufutisa. Pamwe naBob Harper nevakwikwidzi pachiratidziro The Biggest Looser (iyo yakanyanya kurasika marathon), Iwe zuva nezuva uchakunda mamaira mushure mamaira kuti uderedze huremu uye nekuvandudza kutsungirira kwemoyo wako.
Nekudaro, chirongwa ichi chine zviitwa zvina zvematanho akasiyana, kubva pazvinhu zvakakosha kusvika kumberi. Chikamu chega chega chinotora maminetsi gumi nemashanu, uye panguva ino uchaenda maira imwe kana 15 km mumitambo miviri yekutanga iwe unongofamba musiyano dzakasiyana, ipapo yakawedzera kusvetuka uye Kumhanya. Asi usazvidya moyo, ingangoita ese maekisesaizi ane shanduko yakapusa, iwe uchakurumidza kuyeuchidza varairidzi vekirasi. Yekutanga neyechitatu nhanho ndiBob Harper, yechipiri neyechina nyeredzi dzechiratidziro The Biggest Looser.
Chirongwa ichi chinofanira kutanga kubva padanho rekutanga uye zvishoma nezvishoma woenderera kune chinotevera iwe uchivandudza kugadzirira kwako kwemuviri. Kana maminetsi gumi neshanu pazuva achizoita seakakwana - anogona kusanganisa kurovedza kwakawanda pamwechete. Bvisa kurudziro pane iyo nguva yechirongwa haisi, tarisa pane hutano hwako chete. Kana iwe ukarasika mukugovera mutoro, unogona kutevera iyi yakapfava purogiramu.
Saizvozvo, chero musiyano unogoneka, kudzamara matatu kana mana ekurovedza mumutsara muzuva rimwe chete. Izvo zvese zvinoenderana nemamiriro ako ehutano uye kurudziro. Nenzira, chirongwa ichi chinogona kuita uye vanhu vakuru, uye vanhu vakafutisa, uye vanhu vakangopora kubva mukukuvara kwake. Kune makirasi naBob Harper iwe uchazoda mwenje dumbbells (0.5-1.5 kg) uye mushonga bhora (inogona kutsiviwa nyore nyore neiyo imwechete dumbbell).
Izvo zvakanaka nezvakaipa zvechirongwa
zvayakanakira:
1. Iri cardio Workout naBob Harper rakanakira vatangi, vanhu veimwe zera, uye vanhu vane huremu hwakanyanya.
2. Kufamba inzira yakapusa asi inoshanda kwazvo yekupisa macalorie uye kuonda.
3. Chirongwa chakakamurwa kuita nhanho, saka unogona zvishoma nezvishoma kuwedzera mutoro pamuviri. Nenhanho iri kuwedzera yekuoma kunzwisisa yakawedzerwa pakufamba uye mamwe maekisesaizi eerobic: kusvetuka kwechiedza, kumhanya munzvimbo.
4. Unogona kudzidzisa maminetsi gumi nemashanu, uye unogona kusanganisa akati wandei mazinga uye kuita 15, 30, 45 maminetsi pazuva.
5. Zvese zviitwa kubva muchirongwa zvine hungwaru uye zvinodhura kwazvo. Iwe unogona kudzora kusimba kwekuita kwavo, saka kudzidziswa kunokodzera wese anotanga.
6. Basa rimwe chete rakaenzana mamaira akafamba. Fungidzira uchiita mazuva matanhatu pavhiki kwemaminetsi gumi nemashanu, uchafamba kupfuura makiromita makumi mana. Zvinoshamisa, handizvo here?
7. Kurudziro yakanaka kwauri ichave iri vatori vechikamu vekuratidzira Iyo Yakanyanya Kurasikirwa. Kana ivo vachirovedza, uye unenge wagona.
nezvayakaipira:
1. Power Walk inonyanya yakagadzirirwa vatangi. Kana iwe watove nechekuita mukusimba, zvakanaka kuti usarudze chirongwa chakanyanya.
2. Chenjera nemabvi akabatanidzwa, kunyanya padanho rechitatu nerechina paunopihwa kusvetuka kwakawanda. Uye ive shuwa yekuita tenesi shangu.
Kana iwe uchifunga kuti kusimba kunogona kusangana chete nevanhu vakagwinya, iwe wakanganisa. Kusarudza mutoro munyoro, senge, semuenzaniso, muPower Walk naBob Harper, iwe uchakwanisa kutora zvishoma nezvishoma kurovedza muviri pasina kukuvadza hutano hwavo. Zvitore!
Onawo: Workout naJillian Michaels kune vanotanga.