Mukati
Kana iwe uchida kutanga kutamba mitambo, asi handizive pekutangira, edza chirongwa chinobudirira kubva kuna Tamile Webb. "Ndiri kuda iwo muviri" iko kwakaomarara kudzidziswa kunzvimbo dzese dzine dambudziko, izvo zvinokubatsira iwe kuchinja muviri wako uye kuda kugwinya kwemusha.
Tsananguro yechirongwa Tamile Webb "Ndinoda muviri iwoyo"
Tamile Webb anoziva chakavanzika chemuviri wakanaka uye une toni. Zvirongwa zvake zvinozivikanwa nekuda kwekureruka, kuwanikwa uye kugona. Iyo yakaoma "Ndiri kuda iwo muviri" inosanganisira akati wandei maekisesaizi ayo achakubatsira iwe kuti uwane maoko akatetepa, mudumbu une toni, akasimba zvidya nemagaro. Unogona kudzidzira maminetsi gumi nemashanu chete pazuva, uye nekudzoka uwane chimiro chaunoda uye chimiro chakanakisa.
Iyo yakaoma "Ini ndinoda iwo muviri" inosanganisira zvinotevera kurovedza.
- "Ndinoda makumbo iwayo": kurovedza muviri kune chidya nemagaro.
- "Ndinoda avo abs": kurovedza kwemhasuru dzemudumbu.
- "Ndiri kuda maoko aya": kurovedza kwema biceps, triceps nemapfudzi.
- "Ndinoda muviri mutete": kurovedza muviri wese.
Imwe yeaya mashandiro ane zvikamu zviviri zvekutambudzika, uye yega danho rekutambudzika rinongogara chete maminetsi gumi neshanu. Iwe unogona kuenda kutanga padanho rekutanga, uye wozoenderera zvishoma nezvishoma padanho repiri rekutambudzika. Kana enda kurudyi kwehafu yeawa, uchibatanidza maviri mazinga ekutambudzika pamwechete. Pakazara, iyo yakaoma inosanganisira 8 yekudzidzira kwemaminitsi gumi nemashanu. Pakuziva kwako unogona kuzvisanganisa chero nenzira, chinhu chikuru ndechekudzidzira kazhinji.
Kune makirasi iwe aunoda a Mat, cheya uye vaviri dumbbells. Kurema kwema dumbbells kuri nani kusarudza empirically, zvichienderana nehunyanzvi hwako hwepanyama. Kazhinji vatangi vanosarudza dumbbells anorema 1-1,5 kg. Nekuti chirongwa ichi chinonyanya kupihwa mutoro unoshanda, zvingave zvine musoro kuti ubatanidze kudzidzisa Tamile Webb nemitambo yecardio. Tinokukurudzira kuti utarise kune nyore aerobics kubva kuna Jillian Michaels: Kickbox FastFix.
Izvo zvakanaka nezvakaipa zvechirongwa
zvayakanakira:
1. Kana iwe uchida kudzikira uremu uye nekuvandudza chimiro chako, chirongwa Tamile Webb ndizvo zvaunoda. Inopa nyore kunzwisisa uye inoshanda kudzidziswa.
2. Iyo yakaoma inokamurwa munzvimbo dzine dambudziko: maoko, dumbu, makumbo uye magaro. Iwe unogona kunatsiridza muviri wese kana chete inodiwa nzvimbo.
3. Workout yega yega inosanganisira maviri matanho ekuoma. Kutanga padanho rekutanga uye zvishoma nezvishoma enda kune wechipiri. Kana ita maviri mazinga akateedzana.
4. Chirongwa chakakwana kune vanotanga. Unogona kutanga kuidzidzira kunyangwe ivo haana kuita chero kugwinya.
5. Kudzidziswa kunotora chete maminetsi gumi neshanu, ayo akakodzera kwazvo kune vanhu vakabatikana. Kana iwe uchida kuita yakawanda nguva - ingo sanganisa mashoma mavhidhiyo pamwechete.
6. Iwe unozoda a shoma seti yemidziyo: mabhero chete uye Mat uye chigaro.
nezvayakaipira:
1. Kana iwe wakambobatanidzwa mukusimba kwakapihwa muchirongwa mutoro zvinoita hazvina kukwana.
2. Kuti uwane zvinobudirira mhedzisiro yekupisa kwemafuta, kudzidziswa kwakadaro kuri nani kusanganisa nemakiromita emoyo.
Kana uchida kurasikirwa nehuremu uye kuwana chimiro chine toni, edza kusimba Tamile Webb. Iyo yakaoma yake, "Ndiri kuda iwo muviri" ichakubatsira iwe kuchinja maitiro ako kumutambo: iwe unonzwisisa kuti inowanikwa kune wese munhu. Onawo: Kudzidziswa pane ese matambudziko nzvimbo Tamile Webb.
Kutenda kwakakosha ndinoda kutaura kumuverengi wenzvimbo yedu Elena uyo akatipa zano rekuti titeerere kudzidzisa Tamile Webb. Kana iwe uine chero mazano ndeapi zvirongwa zvekutsanangura pawebhusaiti, zvinyore mumashoko. Pamwe chete tinogona kugadzira dhairekitori rakazara rekudzidziswa.