Gadzirisa Zvakanyanya neAvhu Calabrese: tsananguro yakadzama yezvose zvekudzidzisa + mhinduro nezvechirongwa

21 Day Fix Extreme yakaoma kune muviri wese, iyo inosanganisira 11 akasiyana uye anoshanda ekushanda. Anodzidzisa makirasi anoyevedza murairidzi Autumn Calabrese. Nhasi, isu tinotaura nezve yega yega vhidhiyo kubva muchirongwa Gadzirisa Zvakanyanya, kunyangwe uchizviita zvakasiyana kunze kwenzvimbo yakaoma, iwe unozogona kushanda pane ako matambudziko nzvimbo.

Fix Extreme ndiyo yakateerana kuchirongwa 21 Day Fix, iyo yakagamuchira kuongororwa kwakanaka kwazvo munharaunda yemafitness. Ino nguva Autumn inopa yakatowedzera kumberi mukutambudzika, asi iyo yakaoma inoramba iri inobatsira uye yakasiyana.

Sezvo yega yega yekurovedza muviri kubva kuFix Extreme ndiko kukosha kwako, vape iwe tsananguro pfupi. Iwe unogona kusarudza chete iwo makirasi ayo aunofarira iwe. Zvese zvakaendeswa mavhidhiyo achapedza maminitsi 30-35, kunze kweiyo 10 Min Hardcore - inotora maminetsi gumi.

Verenga zvimwe pamusoro pechikafu 21 Zuva Rekugadzirisa Zvakanyanya

21 Day Fix Extreme: tsananguro yedzidzo dzese

1. Cardio Gadzirisa Zvakanyanya (chinguva cardio kudzidziswa)

Hakuchina chiitiko chinobudirira chekudzikisira uremu pane nguva yekuita cardio yekurovedza muviri. MuCardio Fix Extreme Autumn vakakugadzirira iwe musanganiswa unopisa wekusvetuka, kumhanya, mapapu, squats uye burpees. Ichi chi nguva yekudzidziswa, uko iko kwekunyanyisa cardio kurovedza kuchinjanisa simba rekurovedza nema dumbbells. Iwe unosimudza kurova kwemoyo wako kusvika padanho repamusoro uye woidzikisa pane chinotevera chikamu.

Chikamu ichi chichava nemaround mana. Denderedzwa rega rega rine zviitwa zvitatu zvinoitwa munzira mbiri. Unenge uine mabreak mapfupi pakati pekurovedza muviri, asi hautombokwanisa kuzorora. Kwemakirasi iwe unozoda maviri maviri emhando dzemakomba madiki uye epakati uremu.

Cardio Gadzirisa Zvakanyanya kune iyo mafuta chaiwo anopisa kurovedza muviri yemuviri wese.

2. Zvakasviba 30 Zvakanyanya (simba rekudzidzisa muviri wese)

Zvakasviba 30 Zvakanyanyisa ndiko kudzidziswa kwesimba nema dumbbells ekudzidza ese mapoka emhasuru. Iwe uchaita kurovedza muviri panguva imwe chete kunosanganisira iyo yekumusoro neyezasi muviri. Izvi zvinokutendera iwe kurovedza zvinobudirira kupisa macalorie nemhasuru yetoni. Kurovedza kunoitika mukumhanya musina nguva dze cardio.

Chirongwa ichi chine maround matatu. Denderedzwa rega rega rinosanganisira maviri esimba kudzidziswa kunoitwa munzira mbiri. Chiitwa chinotora mineti imwe. Mukupedzisira iwe unowana iyo bhonasi kutenderera: miniti imwe yekumonyanisa mu tambo. Kwemakirasi iwe unozoda maviri maviri emhando dzemakomba madiki uye makuru uremu.

Zvakasviba 30 Zvakanyanya zvinokwezva kune avo vanoda simba rekutakura uye inotarisira kusimbisa mhasuru mumuviri wese.

3. Gadzirisa Extreme Plyo (plyometrics)

Kana iwe uchinetseka ne cellulite, breeches uye sagging magaro, saka inguva yekuita plyometrics. Plyo Fix Extreme inosanganisira kusvetuka kwakanyanya, mamwe mabhureki, mapapu uye squats, ayo haizosiya mafuta mumuviri wezasi chero mukana. Uye zvakare, iko kudzidziswa ndiko kukwirisa mwero, uye nekudaro ikubatsire kupisa macalorie uye nekukurumidza metabolism.

Chirongwa ichi chine 5 kutenderera. Denderedzwa rega rega rine zviitwa zviviri zvinoitwa munzira mbiri. Maekisesaizi ekupedzisira masekondi makumi matatu, mushure meimwe yega kurovedzera iwe unozowanawo 2-yechipiri zororo. Kwemakirasi iwe unozoda maviri maviri emhando dzemakomba madiki uye avhareji uremu.

Plyo Fix Extreme isarudzo yakanaka kana iwe uchida kushanda mukuvandudza muviri wako (uye kunyanya chikamu chayo chepasi), uye asingatyi kuvhundutsa mitoro uye kusvetuka.

4. Kumusoro Kugadzirisa Zvakanyanya (kwemaoko nemapfudzi)

Izvo hazvigoneke kuvaka yakanaka chimiro isina akavezwa maoko nemapfudzi, saka usakanganwa nezve maekisesaizi emuviri wepamusoro. Muchirongwa ichi, Upper Fix Extreme Autumn yakagadzira zviitwa zvemasimba zvemafudzi, triceps, biceps, chifuva uye musana. Akawedzerawo muvhidhiyo mapuranga mashoma uye zvinokanganisa crunches. Kurovedza kunoitika mukumhanya musina nguva dze cardio.

Chirongwa ichi chine maround matatu. Denderedzwa rega rega rine zviitwa zvina zvinoitwa mumaseti maviri. Chiitwa chinotora kweminiti imwe. Ndokumbira utarise kuti mushure memasekondi makumi matatu ekuurayiwa, iwe uchawana diki shanduko yezvirovedzo kana shandura huremu hwemabhero. Kwemakirasi iwe uchazoda yekuwedzera uye dumbbells maviri maviri ehuremu hushoma uye hukuru.

Upper Fix Extreme ichakubatsira iwe kuvaka mhasuru dzakasimba uye dzakapfava muviri wepamusoro.

5. Lower Fix Extreme (yezvidya nemagaro)

Zvekuumba makumbo matete uye akasimba magaro akagadzira chirongwa cheLower Fix Extreme. Autumn yakagadzira mutoro wakakura chaizvo pachikamu chezasi chemuviri. Iwe unotarisirwa kwete chete masimba esimba emhasuru toni, asi cardio uye kupisa mafuta, semuenzaniso, kusvetuka uye kusimuka kwegumbo. Iko kusanganiswa kwe zviyero uye kurovedza muviri zvinokubatsira kuti unyatsoshanda pazvidya nemagaro.

Chirongwa ichi chine 4 kutenderera. Denderedzwa rega rega rine maviri maekisesaizi anoitwa munzira mbiri. Raundi yekupedzisira ichaitwa pamwe neyekuwedzera. Maekisesaizi anoitwa kwemineti imwe, asi mushure memasekonzi makumi matatu vanochinja, nokudaro vachigadzira mumwe mutoro. Kwemakirasi iwe uchazoda iyo yekuwedzeredza, uye maviri maviri maviri ezvimedu zvidhoma zvidiki uye avhareji uremu.

Lower Fix Extreme yakanaka kune avo vanoda kugadzira zvidya nemagaro, mutete uye toni.

6. ABC Yakanyanya (yedumbu)

Iyo chirongwa ABC Yakanyanya yakagadzirirwa kugadzira dumbu rakadzika uye yakasimba mhasuru mhasuru. Zvisinei, gadzirira kushanda pamusoro pemuviri wese, kwete pamhasuru dumbu chete. Kunze kwekurovedza muviri kwedumbu iwe uchaita squats, mapapu, kusvetuka. Izvi zvinokubatsira iwe kuti uwedzere kurova kwemoyo wako uye upise mafuta padumbu.

Kurovedza kunoitika mumakumbo maviri, kurovedza muviri pasi kuchachinjika nekutwasuka kwemaitiro. Denderedzwa rega rega rine zviitwa gumi nembiri zvine hurefu hweminiti imwe. Pakati pekurovedza muviri kuchave kuzorora kwemasekondi gumi nemashanu. Iwe unozoda maviri maviri emhando dzemakomba madiki uye epakati uremu.

ABC Yakanyanya kukodzera kune avo vanoda kudzikisa mafuta emuviri padumbu uye pomba mhasuru.

7. Gadzira Extreme Pilates (Pilates ine vanowedzera)

Kunyangwe iwe uchikwanisa kuyedza ese anogona Pilates makirasi, usamhanyire kupasa chirongwa chePilates Fix Extreme. Autumn Calabrese inouya neyakawedzera iyo inonyatso shandura maitiro ako nezve Pilates. Uchashanda pakusimbisa mhasuru dzomuviriuchishandisa kuramba kwemudzidzi.

Kudzidziswa kuri zvizere paMat. Autumn inoshandisa echinyakare kurovedza muviri, asi nekuti ivo vanogadzirisa expander uye vanopa kumwe kuomesa pamhasuru. Kunyanya kushingaira mune iri basa kunosanganisira makumbo, magaro, abs uye kumashure.

Pilates Fix Extreme yakakodzera kune wese munhu ane bhasikoro uye anoda kugadzirisa nzvimbo dzine dambudziko.

8. Yoga Gadzirisa Zvakanyanya (yoga)

Yoga yakagara iri chikamu chakakosha chemapurogiramu mazhinji ehutano. Neyoga haugone chete kugadzirisa kutwasuka uye kushanduka, asi zvakare dzorera mhasuru mushure memitoro inorema. Yoga Fix Extreme inosanganisira ese ari nyore uye akaomarara asanas epamberi. Kana iwe usingawanzo dzidzira iyo yoga, ridza chive chakareruka vhezheni, iyo inoratidza mumwe wevatori vechikamu chechirongwa

Yoga ine Autumn Calabrese inosanganisira inozivikanwa asanas senge murwi, hafu yemwedzi, katatu, mumhanyi, crane, zambuko, pamwe neanoverengeka ebhalansi maekisesaizi. Kuti ugone kurarama neichi chirongwa, zvinodikamwa kuve neinenge ishoma ruzivo runomhanya makirasi eyoga.

Yoga Fix Extreme inoenderana zvese vanoda maitiro eyoga, uye avo vari kure nezvidzidzo zvakadaro.

9. Simba Simba Yakanyanya (aerobic simba kudzidziswa)

Kumwe kurovedza muviri, uko kwausingazoda zvekuwedzera zvekushandisa. Iwe uchawana sarudzo yesimba rekutanga uye maekisesaizi eerobicizvo zvinokubatsira iwe kupisa macalorie uye kusimudzira kunaka kwemuviri. Autumn yakatora maekisesaizi ekukwanisa kwemaoko ako, dumbu, magaro uye chidya, saka chirongwa chinoratidzwa kune wese munhu.

Kurovedza kunoitika mumativi maviri, 2 kurovedza mumativi ega ega. Chiitwa chega chega chinotora mineti imwe pakati pekurovedza muviri unenge uine zororo pfupi mumasekondi makumi maviri. Hauzodi zvekuwedzera zvekushandisa, asi zvinodikanwa kuti uve nenzvimbo yemahara yekuita zvimwe zviitwa.

Simba Simba Zvakanyanyisa rinofanira kukwezva kune wese munhu anoda kurovedza muviri kwakanyanya uye iko kwekutanga kurovedza muviri.

10. Iyo Fix Challenge (yekurovedza-simba rekudzidzisa muviri wese)

Iyi dzidziso isina kujairika zvinokuita kuti usimbe kudikitira, kunyangwe kana pakutanga kuiona zvinoita sezviri nyore. Maekisesaizi ese anoitwa nehuremu hwemuviri wake pasina zvekushandisa, zvisinei, kunyangwe pasina kumwezve kuramba unowana kurovedza muviri kwakanaka kwazvo mumuviri wese. Iwe wakamirira kurovedza kwakadai semapuranga, push-UPS, mamwe mabhureki, mapapu, squats.

Chinhu cheichi chirongwa chinotevera: iyo yakavakirwa pane musimboti wepiramidhi. Round rekutanga rine chiitiko chimwe chete, kozoti rimwe nerimwe rinotevera rinowedzera chiitwa chitsva. Pakupedzisira iwe unowana gumi nematanhatu akateedzana maekisesaizi. Chiitwa chega chega chinoitwa kwemana kudzokorora kurovedza muviri kunoitika pasina kukanganisa.

Iyo Fix Challenge yakakodzera kune avo vanoda kunatsiridza chimiro chemuviri uye kukudziridza simba kutsungirira.

11 Minute Hardcore (pfupi yekudzidzira dumbu)

10 Minute Hardcore ipfupi-mamineti gumi-kurovedza kwemhasuru dzemudumbu. Nekirasi iyi, Autumn Calabrese inokupa iwe zvine chinangwa kurodha muchina, uyo usingagare uchigamuchira mutoro wakakwana mukirasi. Iwe unowana echinyakare crunches uye epamberi mapuranga, kuomesa iyo yekurovedza murairidzi inopa kushandiswa kweye dumbbell.

Dzidzo yese inoitwa paMati uye inoumbwa ne2 madenderedzwa. Denderedzwa rega rega rinosanganisira kuita zvishanu, 5 miniti pakati pekurovedza muviri inofungidzirwa kuzorora pfupi mumasekondi gumi nemashanu Kuti uite chirongwa ichi iwe uchada 1 dumbbell yehuremu hwehuremu.

10 Minute Hardcore yakakwana kwauri kana iwe uchida kuwedzera mutoro pane vezvenhau, pasina kushandisa nguva yakawanda.

Pfungwa pamusoro pechirongwa 21 Zuva Gadzirisa Zvakanyanya ruoko rwekutanga

Yedu podistica Xenia munguva pfupi yapfuura yakatanga kuita chirongwa ichi. Isu tinokupa iwe wega maonero nezve iko kudzidziswa 21 Zuva Gadzirisa Zvakanyanya, izvo Xenia anyora nemutsa kune yedu saiti mushure memavhiki ekudzidziswa neAugumn Calabrese.

“Svondo chirongwa 21 Zuva Gadzirisa Zvakanyanyisa kumashure. Pfupiso yangu pfupi yekudzidziswa:

1. Plyo Kugadzirisa Zvakanyanya

Kurovedza kwakaoma asi kunokwanisika.

Zvese zviitwa zvakasiyana kusvetuka. Iko kunetseka kunogona kugadziriswa nehuremu hwemakomba, kana kuita shanduro yakareruka.

Kufamba kwacho hakusi kutyoka. Mushure mekuita kwega kwega, pane masekondi 10-20 ekuzorora.

Izvo zvakakosha kuti uteedzere hunyanzvi hwekuitwa kwemaexercise, nekuti kudzidzisa Vysokogornaya.

2. Kumusoro Kugadzirisa Zvakanyanya

Kudzidza kwemhasuru dzemuviri wepamusoro.

Mune maonero angu kurovedza hakuna kurema.

Chiitwa chega chega chine dumbbells 30 masekondi anoitwa aine huremu hwakawanda uye masekondi makumi matatu aine huremu hushoma.

Chikamu chimwe nechimwe chine zvakare kurovedza pamwe nechipfuva chinoshambadza.

Kudzidziswa kwemhando yepamusoro uye zvekare zveekisesaizi. Nhanho yakasununguka uye kudzidza kwakanakisa kwemuviri wepamusoro!

3. Pilates Gadzirisa Zvakanyanya

Shanda muviri wese, asi uchitarisa pane wekudhinda.

Yakanaka kwazvo kurovedza muviri!

Tsandanyama dzese dziri kushanda, asi pakupedzisira hapana kuneta kwemusango.

Maekisesaizi anoitwa neyekuwedzera. Pane mutoro muhombe kumusana (kwandiri izvi chikuru kwazvo)

Mutoro unogona kugadziriswa nekuomarara kweanosimudza kana kuomarara kwetepi.

4. Lower Kugadzirisa Zvakanyanya

Kudzidziswa pane yepasi muviri.

Mapapu echinyakare uye squats, epamberi zvinhu plyometric.

Nekuda kwema dumbbells uye mhasuru plyometric yakatakura zvakanaka.

Uku kudzidziswa kunonyanya kundifarira!

5. Cardio Kugadzirisa Zvakanyanya

Kwandiri uku ndiko kuita kwakaomesesa kurovedza (asi ini handisi fan mukuru we cardio)

Iyo nhanho haina kupenga, asi nekukurumidza zvakakwana.

Jumps uye mapapu ane dumbbells anotsiviwa neiyo yakachena cardio. Pakudzidziswa uku uchapisa mafuta!

6. Yakasviba 30 Gadzirisa Zvakanyanya

Kudzidziswa kwemapoka ese emhasuru.

Chiyero chekuoma chiri pakati nepakati. Nhanho yacho yakadzikama.

Hauna wega wekusimudzira wekudhinda.

7. Yoga Kugadzirisa Zvakanyanya

Ini ndinofunga iko kwakanaka kurovedza kune vanoda yoga.

Kune "vashori" kwakanaka kutambanudza.

Makumbo, musana, maoko - zvese zvakanaka zvadhonzwa.

Nice mimhanzi, kudzikama kumhanya.

Maitiro akanaka ekupedzisa mavhiki mashoma.

Kubhonasi kushanda kubva kwandiri kuyedzwa:

1. 10 Min Zvakaoma

Mune maonero angu kudzidzisa hakuna kuoma. Nhanho yakadzikama. Dhinda zvakanaka rakashanda.

2. ABS Kugadzirisa Zvakanyanya

Ichi chiitwa chingave chinoshanda chinoshanda kune Chakasviba 30. Kana kuwedzera kwakanaka kwachiri.

Shanda ese mhasuru mapoka. Kukwana kurovedza muviri pane muchina.

Maonero angu echirongwa, chete akanaka !!! Zvese zvekudzidzira zvakavakwa nemazvo. Tsandanyama dzinoshanda nekuzvipira kuzere. ”

Isu tinotenda mudzidzi wese achakwanisa kuwana rakakodzera kudzidziswa pakati pezvakasiyana zvirongwa Autumn Calabres. Onawo 21 Zuva Rekugadzirisa: kuongororwa kwakadzama kwese nzvimbo yekudzidzira yakaoma.