Flex Chitima - simba rekudzidzisa ne dumbbells uye elastic band naKate Frederick

Kate Friedrich mudzidzisi wemuviri anogona kuzvirumbidza iyo huru dzakasiyana siyana yekuronga kwese kuravira. Funga kuti iwe uyedze imwe simba rekushandisa muviri wese kubva kuna Kate Friedrich: Flex Chitima.

Tsananguro simba rekudzidzisa Kate Friedrich

Flex Chitima kudzidziswa kukudziridza simba uye matauriro emuviri, ayo anosanganisira kudzidziswa kwesimba nezviyereso uye zvakawanda zvekudzokorora. Uchashandisa kushorwa kwekunze kunatsiridza kusimba kwemhasuru dzako uye kuvaka muviri une toni. Flex Chitima nekukurumidza zvikuru ive yako aunofarira simba kudzidziswa. Nekubatsira kwayo iwe kumhanyisa metabolism yako, kunatsiridza mhasuru simba, kutsungirira uye kunaka kwemuviri.

Flex Chitima inotora maminetsi makumi mashanu nemashanu. Iwe unogara uchishandira akasiyana mapoka emhasuru, uye zvinoenderana nebasa iri rakakamurwa muzvikamu zvinoverengeka:

  • Warm Up (Warm-up): 7 miniti, hapana michina.
  • Makumbo & Mapfudzi (Makumbo nemapfudzi): 8 maminetsi, dumbbells.
  • Kudzoka (Kumashure): 7 maminetsi, dumbbells, uye refu refu bhendi.
  • Legs & Biceps (Makumbo uye biceps): maminetsi mashanu, dumbbells.
  • Chifuva (Chest): maminetsi matatu anotyaira uchienda kune kutsvedza.
  • Makumbo (Makumbo): 2 maminetsi, mahwendefa.
  • Triceps (Triceps): maminetsi manomwe, dumbbells.
  • Makumbo (Makumbo): 4 maminetsi, mapfupi elastic band.
  • Core (Dumbu, KOR): 9 miniti, dumbbell.
  • Kutambanudza (Kutambanudza): Maminitsi mashanu, hapana michina

Saka, kune izvo zvidzidzo, iwe unozoda zvinotevera zvinotevera zvishandiso:

1. Dumbbells. Kate anoshandisa 2 kg; 3.5 makirogiramu; 4.5 makirogiramu; 11 lbs. Asi iwe unogona kutarisa pane izvo dumbbell zviyereso zvaunazvo. Vhidhiyo iyi inoratidza huremu hupi izvozvi uchishandisa Kate Frederick kuita maekisesaizi.

2. Iyo yakasununguka bhendi. Inongoshandiswa mune chimwe chikamu.

3. Ipfupi rakasununguka bhandi pamakumbo. Zvakare inoshandiswa chete muchikamu chimwe chete.

4. Mavhiri ekutsvedza. Inoshandiswa muzvikamu zviviri.

Iko kusimba kwekurovedza muviri kunonyanya kutemerwa nehuremu hwemabhero ekunyepedzera auchazoshandisa. Chirongwa chakagadzirirwa mnogopoliarnosti uye simba basa, saka zvirinani kutora huremu hwepamusoro hwauinahwo. Kate anoshandisa matepi akaomarara uye disks, asi basa racho richiri kungoenda neanopenga.

Izvo zvakanaka nezvakaipa zveiyo Flex chirongwa Chitima

zvayakanakira:

1. Uku kudzidziswa kwemhando yepamusoro kwesimba remuviri wese, izvo zvinokubatsira kuomesa nekusimbisa mhasuru dzemaoko, mapendekete, chipfuva, musana, dumbu, magaro nezvidya. Iwe unozosimbisa muviri wako uye mutete.

2. Chirongwa chakavakwa mushe-mushe maekisesaizi emuviri wepamusoro newezasi. Haisi yakasimba simba rekudzidzisa, uye chiito chekufunga kuti uwane mibairo yakawanda muawa imwe.

3. Ndokumbira utarise kuti Kate anonyanya kushandisa mubatanidzwa wezviitwaizvo zvinosanganisira mashoma mapoka emhasuru. Izvi zvinokubatsira iwe kwete chete kushandisa muviri wese, asi zvakare kupisa akawanda macalorie.

4. Chirongwa chacho chakakamurwa zviri nyore kuita zvikamu, saka unogona kugadzirisa chiitiko, uchibvisa zvimwe kana kuti haudi kurovedza muviri.

5. Kate Friedrich anoshandisa zvimwe zvekushandisa pakusarudza kwemaekisesaizi chinonyanya kushanda uye chinoshanduka-chinja.

6. Nekuda kwekumira, iyo yekumhanyisa kumhanya kwechirongwa chechidzidzo chinotamiswa nyore zvakakwana.

nezvayakaipira:

1. Unofanirwa kunge uine mimwe michina: mabhendi akasununguka uye mahwendefa ekutsvedza. Izvo zvakare zvinodikanwa kuve uine mashoma maviri emadhongi ekuyeresa akasiyana zviyero zvemapoka akasiyana emhasuru.

2. Inofanira kutakurwa mupfungwa kuti chirongwa ichi yakagadzirirwa muviri toninguye kwete kurasikirwa kwemafuta.

Cathe Friedrich's Flex Chitima yakazara vhidhiyo yekudzidzira muviri

Kuongorora paFlex Chitima kubva kuna Kate Frederick:

Iro basa rakakura remuviri wese, iro ichakumbira kune vese vateveri vemasimba emagetsi. Kate Friedrich akaunganidzwa muchirongwa chakasiyana, zviitwa zvinoshanda zvemuviri wese kuita kuti chimiro chako chitetepa uye chine toni. Kana iwe uine tepi yakasununguka, iwe unofanirwa zvakare kuyedza: Yekufamba kweFit's yakaderera maitiro ekurovedza muviri wese kubva kuna Kate Frederick.

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