Chimiro cheGym

Iwe unofunga imba yacho haigone kuita mune yekurovedza muviri? Kate Friedrich ari kukurumidza kukugonesa neimwe nzira. Seti yeGym Maitiro ekushanda anokubatsira kushandira mapoka ese emhasuru kumba pasi pekutungamira kwemurairidzi ane mukurumbira.

Tsanangura simba rechirongwa Kate Friedrich Gym Style

Gym Maitiro akaomarara ezvirongwa zvitatu zvakanyatsoenderana neangu maitiro ekudzidzira mune yekurovedza muviri. Kate Friedrich anokupa iwe kuti ushande pamusoro pemhasuru kumba. Iyi kosi yemagetsi yakachena isina zvikamu zvecardio uye zvinodzokorora nekukurumidza. Iwe uchaita iwo chaiwo maekisesaizi emapoka ese emhasuruuchishandisa akasiyana marudzi ekushora. NaKate iwe unozokwanisa kuvaka muviri wakakwana kubva kunyaradzo yemusha.

Nekudaro, muGym Maitiro anosanganisira matatu ekudzidzira.

  1. Kudzoka, Mapfudzi & Biceps (50 maminetsi). Kudzidziswa kwakakamurwa kuita zvikamu zvitatu: kumusana, mapendekete uye biceps. Izvo zviri nyore kwazvo, iwe unogona kuita iro basa seyakazara kana kusarudza chete yakanangwa tsandanyama mhasuru boka. Kate Friedrich anochinjisa maekisesaizi nema dumbbells, barbell uye yakasununguka bhendi, asi zvakadaro akawanda emitambo inoitwa neyezviridzwa. Iwe uchazoda: dumbbells, barbell, elastic band, nhanho chikuva kana bhenji.
  1. Chest & Triceps (48 maminetsi). Kana iwe uchida kuve ne taut Mazamu nemaoko akapfava, saka edza yakaoma Chest & Triceps. Muhafu yekutanga yechirongwa iwe unodzidzira zvechipfuva: Push-UPS, kubereka maoko nema dumbbells uye bhenji yekudhinda. Muchikamu chechipiri iwe uchaita zvekuzviparadzanisa nema triceps: reverse pushups, French Press, bhenji yekudhinda dumbbell pamusoro pemusoro wekuwedzera maoko ne dumbbell uye elastic band. Iwe uchazoda: dumbbells, barbell, elastic band, nhanho chikuva kana bhenji.
  1. makumbo (Maminitsi mashanu). Iyi seti yekurovedza inotarisa pane yepasi muviri: makumbo uye magaro. Hafu yekutanga yechirongwa inomhanya neyechinyakare mapapu uye squats ane barbell uye dumbbells. Muhafu yepiri iwe wakamirira kurovedza kwakanaka ne fitball uye elastic band yekuwedzera kudzidza kwenzvimbo dzedambudziko Iwe uchazoda: dumbbells, barbell, elastic band, nhanho chikuva, kugwinya bhora.

Kudzidziswa naKate Friedrich nguva dzose kunoda seti yemidziyo. Asi hauzombozvidemba kana, kuwedzera kune dumbbells, iwe zvakare uchizowana tsvimbo, iyo yakasununguka bhendi uye nhanho. Zvakanaka kusiyanisa kurovedza kwako, zviwedzere inoshanda uye yakasimba. Uine chirongwa chenguva dzose chekurovedza muviri Gym Style iwe uchavaka muviri une toni uye wakarongedzwa kunyangwe usina kushanyira iyo gym.

Tora Chimiro kuGym kanokwana ka3 pavhiki (1 chikamu pazuva). Iwe unogona kusanganisa izvi zvakaoma pamwe nenguva yekudzidziswa cardio, kana iwe zvakare uchida kupisa mafuta nekuvandudza kutsungirira. Kana iwe uchida kukwidziridza iwo mutoro wemagetsi, ita yega yega vhidhiyo ka2 pavhiki. Nekuti iwo mhasuru mapoka akakamurwa kuita mazuva, ipapo iwe unenge uine yakawanda nguva saka ivo vane nguva yekupora.

Izvo zvakanaka nezvakaipa zvepurogiramu Gym Style

zvayakanakira:

1. Muchirongwa cheGym Style chakapa mutoro kune anotevera mhasuru mapoka: biceps, triceps, mapfudzi, chifuva, musana, magaro, makumbo. Iwe unozogona kusimudzira kunaka kwemuviri wako kuti uwane matoni uye akanaka mafomu.

2. Ichi huremu hwakachena husina cardio kurovedza muviri, saka Gym Style yakakodzera kune avo vanoda kuonda uye vanoda kusimbisa muviri wangu. Zvakare neavo vakatozowana huremu hwakakodzera, uye ikozvino vanongoshanda pamusoro penzvimbo.

3. Kate Friedrich anoshandisa kwete chete zvakajairika dumbbells uye barbell, asi zvimwe zvekushandisa: fitness ball uye elastic band. Izvi zvinokubatsira iwe kusiyanisa kudzidziswa uye kusanganisira mamwe masuru mapoka.

4. Chirongwa cheawa rakakamurwa muzvikamu zvinoverengeka maererano nemhasuru dzakadzidziswa. Izvi zvinoreva kuti iwe unogona kupatsanura vhidhiyo muzvikamu zvemaminetsi makumi maviri nemakumi matatu, kana usina nguva yekudzidzisa kweawa.

5. Chirongwa chakavakwa zvakanaka kwazvo. Takura mapoka ese emhasuru akaparadzirwa nenzira yakaenzana: chipfuva-triceps rimwe zuva, kumashure-mapfudzi-biceps rimwe, makumbo mune chechitatu.

6. Maitiro muGym hapana akaomesesa akasanganisa kurovedza uye mitsipa. Iwo chete echinyakare masimba esimba kurovedza emhando dzakasiyana dzemhasuru.

nezvayakaipira:

1. Iwe unozoda zvimwe zvekushandisa. Izvo zvinodawo kuve nehuremu hwakasiyana hwekutonga mutoro.

2. Rangarira izvo kutanga uye zvakanyanya, izvi chirongwa hachisi chekureruka uremu, uye kuvaka yakasimba mhasuru muviri.

Cathe Friedrich's Gym Maitiro Makumbo

Kana iwe uchifunga kuti kumba haugone kugadzirisa mamiriro emuviri, saka edza chirongwa Gym Style. Tine chokwadi chekuti Kate Friedrich uye anoshanda ekurovedza muviri anokwanisa kukugonesa.

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