Mukati
Chalene Johnson ndiye Musiki we inozivikanwa Turbo Jam, iyo inozivikanwa kwazvo pakati pevanoda kudzidzira kumba. Nhasi tinotaurira nezvemuwedzero (bhonasi) mavhidhiyo kubva pane akateedzana, akagadzirwa mushure mekuburitswa kukuru.
Kubudirira kurovedza muviri chalene Johnson
Turbo Jam ndeye kurovedza muviri kwemuviri wese zvichienderana nezvinhu zve kickboxing uye masimba esimba. Chirongwa ichi chakabatsira chalene Johnson kuwana mukurumbira wepasirese, mushure meizvozvo akaburitsa akati wandei ekuwedzera kurovedzwa kwatinoda kutora pfungwa dzako. Tichatarisa pane mana emhando yepamusoro vhidhiyo: yemagaro nedumbu, kuhukura, cardio Workout pamwe neiyo fitball yemuviri wese. Zvese zvekudzidzira zvakagadzirirwa vadzidzi vepakati.
1. Turbo Jam - Yese Muviri Blast (yakazara muviri)
Yese Muviri Blast ndeyeaerobic-simba rekudzidzira ine fitball yemuviri wese. Nekubatsira kwayo, iwe unozogona kupisa macalorie, shanda munzvimbo dzine dambudziko uye utungamire kune mhasuru toni. Kunyanya sepurogiramu kune avo vari kutsvaga kushandiswa kweiyo fitball. Muchirongwa ichi Shalin anoigonesa zvakanyanya. Hausi kuzosunungura bhora rerabha kubva mumaoko panguva yese yekurovedza muviri.
Chirongwa ichi chinoshandura simba uye cardio. Iwe wakamirira squats, Push-UPS, crunches, gumbo kuchinjika, kuwanda kusvetuka uye zvese izvi ne fitball. Homwe yemwoyo wako ichave munzvimbo yekurema uremu mukirasi yese. Yese Muviri Blast ichavandudza muviri wako, kubvisa mafuta emuviri uye zvinobatsira kusiyanisa kudzidziswa.
- Zvishandiso: fitball
- Nguva Yakare: 60 maminitsi
Onawo: Super kusarudzwa: makumi mashanu ekurovedza muviri ne fitball slimming.
2. Turbo Jam - Cardio Party Remix (cardio Workout)
Asi kana iwe uchida kuwana yakasimba cario-mutoro, edza chirongwa Cardio Party Remix. Chalene Johnson anovimbisa iwe inopisa kwazvo maminetsi makumi matatu. Kudzidziswa inoitwa mukuenderera mberi kubva pakutanga kusvika kwekupedzisira wechipiri. Chaizvoizvo chirongwa ichi chakavakirwa pazvinhu zve kickboxing nekukwiza kweaerobics nekutamba. Iko kufamba kwakakurumidza kutsiva imwe mushure meimwe, saka iwe unofanirwa kuve wakanyanya kutarisa mukirasi yese.
Pakati pechirongwa Shalin akaisanganisira chikamu chemaminitsi matatu Turbo, kwaunowana zvakanyanya kurovedza muviri uye yakanyanya mwero Uye mumaminetsi gumi apfuura mudzidzisi akasiya kurova kubva ku kickboxing, kuti iwedzerwe kushanda tsandanyama dzemuviri wepasi.
- Inventory: hazvidiwe
- Nguva Yakare: 30 maminitsi
Pfupiso pfupiso yemapurogiramu ese a chalene Johnson
3. Turbo Jam - Kickin Core (yeganda)
Iyo Kickin Core Workout ichakubatsira iwe kusimbisa yako corset mhasuru uye kupisa mafuta padumbu. Chirongwa ichi chinogona kuve chakakamurwa kuita zvikamu zviviri. Muchikamu chekutanga iwe wakamirira mafuta ekupisa maitiro kubva kuKickboxing ine zvinhu zvekutamba uye maekisesaizi, anoitika padanho repamusoro pasi pemumhanzi unopisa. Nerubatsiro rwenguva dzezvikamu iwe unowedzera metabolism, kupisa macalorie nemafuta mumuviri wese. Cardio inotora maminetsi makumi matatu.
Muchikamu chechipiri unenge uchidzidzira uine ziso pamhasuru yepakati. Chalene Johnson anopa zvakapusa kurovedza ne fitball pakutanga yakatwasuka uyezve yakatwasuka, yakarara pabhora. Pakupedzisira iwe unozotambanudza tsandanyama dzemuviri wese. Pamwe chete nechikamu chekusunga ne fitball chinotora maminetsi gumi nemashanu.
- Zvishandiso: fitball
- Nguva Yakare: 45 maminitsi
4. Turbo Jam Live - Booty Sculpt uye Abs (yemagaro nedumbu)
Booty Sculpt uye Abs ndiwo mhasuru dzemuviri wese nekusimbisa pane glutes uye dumbu. Chalene Johnson akanhonga iwo anoshanda esimba kurovedza ane dumbbellsizvo zvinokubatsira iwe kubvisa iyo nzvimbo yedambudziko uye kuomesa muviri. Zvakare chirongwa ichi chinosanganisira ipfupi kadhio-nguva dzekuwedzera koriori kupisa. Mune zviitwa zvinoverengeka, iwe uchazoda iyo yekuwedzera (yakasununguka bhendi) patsoka dzangu, asi iwe unogona kuita pasina iyo.
Sakura haingoshandise maitiro akajairika (squats, swings, gumbo rinosimudza), asi zvakare inosanganisira kufamba kwekutamba, iyo inobatsira kushandisa zvizere chikamu chepazasi chemuviri. Iwo ekupedzisira maminetsi mashanu anoitikira pasi apo iwe pauchazoita wakaderera muviri maekisesaizi.
- Zvishandiso: dumbbells, expander pamakumbo (sarudzo)
- Nguva Yakare: 30 maminitsi
Yeuka kuti chalene Johnson zvakare ane yechipiri edition yeTurbo Jam: Fat Burning Elite, iyo yatakatsanangura pakutanga. Usakanganwa kuyedza chirongwa ichi!
Onawo: Platform BOSU: chii icho, zvayakanakira nezvayakaipira, iwo akanyanya kurovedza neBosu.